diet critique (im having problems)

[frankm007]

i'm gonna give this diet a try..i basicly added one more meal (a pre-workout shake)... please critique it...

Total calories: 3276 calories; BMR = 19
5 meals a day: 655.2 calories per meal

32% Protein (weight x 1/*1.5): 262.5g, 1050 calories
53% carbs (weight x *2.5/3): *437.5g, 1750 calories
14% Fat (weight x *0.3/0.4): *52.5g, 472.5 calories

Meal 1 - 8:00AM
2 whole eggs hard boiled (156 calories, 10.6g fat, 12g pro, 2g carbs)
1/2 cup post grape-nuts cereal (210 calories, 1g fat, 6g pro, 47g carbs)
1 box raisins (130 calories, 0g fat, 0g pro, 33g carbs)
2 cups fat-free milk (180 cals, 0g fat, 18g pro, 26g carbs)
1 tablet centrum performance

Meal 2 - 10:00AM
Pre Workout Shake
1 scoop zero isopure whey (100 cals, 0g fat, 25g pro, 0g carbs)
1 cup fat-free milk (90 cals, 0g fat, 9g pro, 13g carbs)
1 cup orange juice (110 cals, 0g fat, 2g pro, 26g carbs)
1 cup strawberries (43 calories, 1g fat, 1g pro, 10g carbs)

Train - 11:00AM

Meal 3 - 11:45AM
Post Workout Shake
1 1/2 scoops zero isopure whey (150 cals, 0g fat, 37.5g pro, 0g carbs)
2 cups fruit juice (260 cals, 0g fat, 0g pro, 66g carbs)
1 tbsp creatine
1 scoop glutamine (15 minutes after creatine)
1 tablet 500mg vitamin c
1 tablet 400iu vitamin e

15 minute nap

Meal 4 - 2:00PM
8oz. of water
Subway 12" chicken (622 cals, 12g fat, 50g pro, 80g carbs)
1 tbsp olive oil (120 cals, 16g fat, 0g pro, 0g carbs)
1 cup green grapes (102 cals, 0g fat, 1g pro, 27g carbs)

Meal 5 - 6:00PM
8oz. of water
Subway 6" tuna (419 cals, 21g fat, 18g pro, 39g carbs) <- gonna make my own...
1 Myoplex Ready-2-Drink (200 cals, 4.6g fat, 20g pro, 20g carbs)

Meal 6 - 9:00PM
8oz. of water
4oz. chicken breast (110 cals, 0g fat, 25g pro, 0g carbs)
3/4 cup whole grain rice (?)
1/2 cup cottage cheese (80 cals, 1g fat, 14g pro, 4g carbs)

Bedtime - 11:00PM-

TOTAL
Calories: 3082 (-194)
Fat: 61.6 (-4.9)
Protein: 237.5 (-32 .5)
Carbs: 393 (-44.5)gers and deadlift

 

[BroadStreet]

For your post workout meal, your carbs should be in the form of glucose/dextrose. This form of carbohydrate will replenish your muscle glycogen. Most fruit juice carbs are in the form of fructose which will not replenish muscle glycogen. If your going to go with fruit juice use grape juice, it has a GI of 70. One of the members gave me that info on grape juice. IMHO, your post workout meal should be your only meal high in carbs (glucose/dextrose). I'm not one to critique diets, but I'd say your carbs are to high overall. I always try to keep them to a minimum. Getting just enough to keep up my energy levels.

 

[Arnold]

If possible, you would be better off making it 6 meals rather than 5.

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Just because the majority believes it, does not make it true!

 

[LogreBeast]

Prince, he has 6 meals up there.

 

[KabooM]

Too much fruits...

 

[MightyKing]

Damn boy, enough carbs?

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"The Greatest Mistake You Can Ever Make Is Continually Fearing That You Will Make One"
-Elbert Hubbard

 

[Mac-10]

Hey Frank, you never mentioned wether you were bulking or cutting?


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Through Knoledge We Gain!

 

[frankm007]

ok, ive modified the diet... here goes...

Meal 1 - 8:00AM
1 english muffin (120 cals, 1g fat, 4g pro, 25g carbs)
2 whole eggs (156 calories, 10.6g fat, 12g pro, 2g carbs)
1/2 cup post grape-nuts cereal (210 calories, 1g fat, 6g pro, 47g carbs)
1 box raisins (130 calories, 0g fat, 0g pro, 33g carbs)
2 cups fat-free milk (180 cals, 0g fat, 18g pro, 26g carbs)
1 tablet centrum performance

Meal 2 - 10:00AM
Pre Workout Shake
1 scoop zero isopure whey (100 cals, 0g fat, 25g pro, 0g carbs)
1 cup fat-free milk (90 cals, 0g fat, 9g pro, 13g carbs)
1 cup strawberries (43 calories, 1g fat, 1g pro, 10g carbs)
1 cup orange juice (110 cals, 0g fat, 2g pro, 26g carbs)
1 tsp flaxseed oil (41 cals, 4.6g fat, 0g pro, 0g carbs)

Train - 11:00AM

Meal 3 - 11:45AM
Post Workout Shake
2 cups water
1 1/2 scoops zero isopure whey (150 cals, 0g fat, 37.5g pro, 0g carbs)
1/2 cup prolab carbpro (220 cals, 0g fat, 0g pro, 55g carbs)
1 tsp creatine
1 scoop glutamine (10 minutes before protein)
1 tablet 500mg vitamin c
1 tablet 400iu vitamin e

15 minute nap

Meal 4 - 2:00PM
8oz. of water
Subway 12" chicken (622 cals, 12g fat, 50g pro, 80g carbs)
2 tsps olive oil (80 cals, 10.6g fat, 0g pro, 0g carbs)
1 cup green grapes (102 cals, 0g fat, 1g pro, 27g carbs)

Meal 5 - 6:00PM
8oz. of water
2 slices whole grain bread (220 cals, 3g fat, 8g pro, 40g carbs)
1 can tuna (80 cals, 0g fat, 18g pro, 0g carbs)
1 cup salad
1 tsp olive oil (40 cals, 5.3g fat, 0g pro, 0g carbs)
1 Myoplex Ready-2-Drink (200 cals, 4.6g fat, 20g pro, 20g carbs)

Meal 6 - 9:00PM
8oz. of water
4oz. chicken breast (110 cals, 0g fat, 25g pro, 0g carbs)
1 cup whole grain rice (?)
1/2 cup cottage cheese (80 cals, 1g fat, 14g pro, 4g carbs)

Bedtime - 11:00PM

TOTAL
Calories: 3084 (-192)
Fat: 54.7 (+2.2)
Protein: 250.5 (-12)
Carbs: 408 (-29.5)---------
Eat burgers and deadlift

 

[frankm007]

oops, i just realized its almost the same thing.. well..the post workout shake is a lil diff..and so is the tuna sandwhich...

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Eat burgers and deadlift

 

[w8lifter]

Broadstreet.....can you give an example of a glucose/dextrose carb?

 

[MightyKing]

What kind of tuna do you eat? 1 can of the tuna I eat has 37g protein.

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"The Greatest Mistake You Can Ever Make Is Continually Fearing That You Will Make One"
-Elbert Hubbard

 

[TheSupremeBeing]

Your carb sources all suck. Fructose, lactose, and high GI complex carbs. I would also switch the percentages around, add some protein and drop some carbs. I also notice a lot of sodium, which isn't necessarily a bad thing, but it isn't going to help you look lean.

I'm not Broadstreet, but dextrose is a corn sugar (you can just buy the stuff pure, too) and glucose is what all carbs ultimately end up as (fructose acts differently, though...and so does lactose).

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Complex problems have simple, easy to understand, wrong answers.

 

[BroadStreet]

w8lifter, like supreme says, dextrose is simply corn sugar. I only use it in my post workout shake since it is excellent to take with creatine. I prefer maltodextrin as a carb source in my other shakes. Dextrose is cheap, you can get it from home beer suppliers. I get it for a dollar a pound. BTW, Supreme, thanks again for the help on that post workout shake sometime back. It's sweet as hell, but I added some lemon juice to cut the sweetness. It doesnt taste bad at all.

 

[bharminder]

so would oatmeal or rice or pop tarts or somethin like that be good for a post workout meal(the carb part at least)