diet critique??

[thajeepster]

5-10 160lbs bulking, around 13-14%bf, not gonna let myself get above 18% but want to get to 180lbs.

What do you think? This is an off day, on days i lower the oats in the morn, and at night, and lower the protein in each meal by 5g to make up for the pwo shake.

Pre WO
.5 cup oats
1 cup chopped apples
1 scoop whey

PWO
1 cup oats
1 med banana
1 scoop whey, (this wont last long, i have dextrose/malto in the mail)

Meal 1
100g oats (steel cut)
100g berries
1 tbsp flax seed meal
6 egg whites
veggies for omelet

Meal 2
75g (dry) brown basmati rice (about a cup and a half cooked)
Veggies
100g cooked chicken breast
1 tsp olive oil

Meal 3
1 Ezekiel Sprouted Wheat Bun
100g cooked turkey breast (real turkey, not deli) or tuna
1 large apple
3 fish oil

Meal 4
Same as 2

Meal 5
1 cup oats
5 egg whites
1 whole egg
Veggies for omelet

Meal 6
250g fat free cottage cheese
2 tbsp pb

Totals ~3000 cals 375c/240p/65f

Workout days the carbs get up to around 420-425 and cals go up about 200.
I workout 3 days a week.

 

[Emma-Leigh]

LOL - My first day back on the diet forum and I see this... Is it a good sign or a bad sign?

5-10 160lbs bulking, around 13-14%bf, not gonna let myself get above 18% but want to get to 180lbs.

Totals ~3000 cals 375c/240p/65f

Workout days the carbs get up to around 420-425 and cals go up about 200.
I workout 3 days a week.

Diet looks good - my only real suggestion is regarding your fats. At the moment your main intake is via 2 tbs at light (from your PB = 18g). This accounts for 30% of your fats. Instead, you should increase the amount of fat from other sources and spread it more evenly - eg: add some more olive oil or avocado through the day and increase your fish oils to 6 capsules.

 

[thajeepster]

hey, your back, weve been missing you, i thought i could slide one past you while you were gone

im having 1 tsp olive oil in 2 meals, and a tbsp of flax seed at breakfast, as well as a whole egg at meal 5... I figured i only needed 4 fish oil due to the omega 3's in the flax at breakfast. Would you advise increasing fats, or just sub-ing?

 

[Emma-Leigh]

hey, your back, weve been missing you, i thought i could slide one past you while you were gone

im having 1 tsp olive oil in 2 meals, and a tbsp of flax seed at breakfast, as well as a whole egg at meal 5... I figured i only needed 4 fish oil due to the omega 3's in the flax at breakfast. Would you advise increasing fats, or just sub-ing?

At the least I would substitute for some of your PB - you could decrease it to 1 tbs and add 2 fish oil caps to that meal = 11g. Then you have another few g's to spread during the day. Fat levels at about 10g/meal would be pretty good for someone your size.

You could increase your fats a little more and even increasing it to 70g would not add that much in terms of calories but it would allow you to get those fats through the day.

 

[thajeepster]

ok emma, i just got an order in today from dpsnutrition... really good shipping btw, i ordered this stuff yesterday for a 3 day delivery and it came this afternoon, wasnt expecting it til thursday... anyhow, i got some dextrose/maltodextrin for my pwo tommorrow, as well as a bottle of udos choice oil blend. Should i still use fish oil, or does this satisfy my requirements if I take 2 tbsp a day of that 30g fats, 1 in the morning, and 1 more along with just one tbsp of pb at night.

heres a link if your not familiar, also, how much carbs per malto/dex do you think i should use? ive been having about 80g worth between oats and banana's so far, but I dont think I need as much now, maybe i do???

http://www.udoerasmus.com/products/oil_blend.htm

 

[Emma-Leigh]

ok emma, i just got an order in today from dpsnutrition... anyhow, i got some dextrose/maltodextrin for my pwo tommorrow, as well as a bottle of udos choice oil blend. Should i still use fish oil, or does this satisfy my requirements if I take 2 tbsp a day of that 30g fats, 1 in the morning, and 1 more along with just one tbsp of pb at night.

You can use the malto/dex if you want (I still prefer at least SOME real food)...


But I don't like Udo's blend... I think it is a poor substitute for fish oil.

Where fish oil has the EPA and DHA, udo's has your plant sources of omega-3... And these convert relatively poorly into EPA and DHA in the body (and this is why fish oils are important!).

Also, about 99.5% of the population does not need to supplement with the omega-fats other than omega-3, simply because you get enough from your diet (PB, seeds, grains, meats etc). So adding more is simply going to add to the poor omega-3: omega-6 ratio that many have already.

how much carbs per malto/dex do you think i should use? ive been having about 80g worth between oats and banana's so far, but I dont think I need as much now, maybe i do???[/url]

80g of carbs is good (0.5 x mass)... But I would not do the entire lot with the malto/dex.

What about 1 med banana (26g carbs), 0.5 cup oats (27g carbs) and 30g dex/malto mix?

 

[thajeepster]

yeah, that sounds reasonable.... Though my gym is now 20mins away, so i dont have access to a blender for my pwo, and I hate drinking it from a shaker (doesnt exactly mix well )...

That sucks about the udo's... although I do still have a large bottle of olive oil, a ton of fish oils, and some pb... So I guess i'll live.

BTW, if i have a solid prewo meal, wouldnt the real food and nutrients and stuff still be there for pwo? So Is that ok with the dex/malto?

And oh yeah, im up to about 158-160 now ... 2-3 lbs in 2 weeks .

 

[Emma-Leigh]

yeah, that sounds reasonable.... Though my gym is now 20mins away, so i dont have access to a blender for my pwo, and I hate drinking it from a shaker (doesnt exactly mix well )...

Gezzz... You're a fuss-pot when it comes to your food!

What about blending it before you go and then putting it in a shaker bottle and just 're-shaking' it at the gym?

Or you could just 'suck it up' and grind the oats at home, then add the dex and whey to it and take the banana whole. Then, at the gym, all you have to do is add water to the shake and, shake, and just eat the banana...

That sucks about the udo's... although I do still have a large bottle of olive oil, a ton of fish oils, and some pb... So I guess i'll live.

Yeah - lots of people fall victim to the 'magical omega blend' type oils that companies have out - but all you really need is fish oil caps and a good diet. The other stuff is not worth it.

BTW, if i have a solid prewo meal, wouldnt the real food and nutrients and stuff still be there for pwo? So Is that ok with the dex/malto?

To a certain degree, yes. Your pre-workout meal is actually MORE important than your post-workout shake as it determines what is available for your body AT the time you are working out (and immediately after).

But I am still of the opinion that real food is better for PWO too - simply because you can get a lot of things from real food (anti-oxidants, water, phytonutrients, vitamins, minerals) that the dex/malto will not give you.

And oh yeah, im up to about 158-160 now ... 2-3 lbs in 2 weeks .

Woo hoo. Comgratulations!

 

[thajeepster]

thanks, btw, i added a banana to my pwo... havent added the oats yet, though i will... my gym actually has a smoothie bar and the girl there said she'd be happy to blend my pwo for me, so ill go with something like 10g dex 10g malto, banana, and oats....

 

[sixpack01]

Ditch the malt and dex and just add more oats

 

[thajeepster]

i gotta give it a try, i havent had it yet, and i cant say it doesnt work or i dont like it until i try it. Always gotta see both sides of the story.