Diet Revamp

[r0dxx]

Ya sounds kinda backwords...But I just finished along cut and now it's bulking time! I made it all the way down to 170 at 6%bf, at 5'11

Definitely have veins I never knew I had lol...

My goal is to maintain very low bodyfat if at all possible and get up to 180 and then maintain there during the year.

Here is my current diet:

Workout Day:

11am-1 cup skim milk, 1 cup oats, 1 scoop whey
1pm-(preworkout) 1 can tuna or 4 egg beaters, 1 cup skim milk, 1 cup oats
3:30pm-(postworkout) 2 scoops whey, 1 scoop Phosphagen (35g dextrose), 3/4 cup quick oats
4:30pm- 4-5oz chicken breast or 1 can tuna, 1 cup oats
7:30pm- 4 egg beaters or 1 can salmon, 2 slices of ezekial bread (24g carbs)
10:30pm- 2 scoops casien protein and 1/4 cup almonds/walnuts
1:30am- the famous 1 cup cottage cheese and 2 tbsp natural pb

Off day:
11am-1 cup oats, 1 cup skim milk, 1 scoop whey
1pm-1 cup cottage cheese, 1 cup oats
4pm-1 can tuna, 3/4 cup oats, 1/8 cup almonds
7pm-6-8 egg beaters, 3/4 cup oats
10pm-2 scoops casien protein, 1/4 cup almonds
1pm-1 cup cottage cheese natural pb

*Vegetables are thrown in at random meals (broccoli, asparagus, and sometimes spinach) And sometimes I replace the oats in my PWO shake with a banana, just depends if I have a ripe one

I think my carbs have been to low on off days, but I keep looking more and more shredded, I promise when I post pics in a week or two, you guys will be like I've been cycling higher cal/high carb on workout days, and low cal/low carb on off days.

Anyways, I want to slowly bulk...What should I add and what #'s should I go for...I'm a pretty easy gainer...

 

[assassin]

macros pls .....www.fitday.com / www.nutridiary.com

 

[r0dxx]

I do not follow micros, its about 2800 on off days, and 3200 on workout days...

 

[assassin]

ok choices are good but add some efas at meal 1,2 ,4 ....and if u want to keep that very low bf% u must follow micros.....even to be tracking your work to have more experience.....and u don't have any fruits or fiber

 

[r0dxx]

ok choices are good but add some efas at meal 1,2 ,4 ....and if u want to keep that very low bf% u must follow micros.....even to be tracking your work to have more experience.....and u don't have any fruits or fiber

No fiber?

Oats, oats, oats, oats...No fiber in oats?

 

[Tough Old Man]

No fiber?

Oats, oats, oats, oats...No fiber in oats?

I believe he's talking about Veggies. Also I'd personally I'd have the Casein before bed instead of it being your 2nd to last meal.

 

[r0dxx]

I believe he's talking about Veggies. Also I'd personally I'd have the Casein before bed instead of it being your 2nd to last meal.

Any reasoning?

 

[Double D]

macros pls .....www.fitday.com / www.nutridiary.com

Gotta love those things. It just had me at severely obese! Haha. I am 5 foot 10 and 200lbs. Last I checked whenever your abs are visible you arent obese. Those things crack me up. But yet they are good to help keep your daily calorie intake and the calories you burn.

 

[assassin]

Any reasoning?

casein protein is digested slowly so you must take it bef0re sleeping

 

[r0dxx]

casein protein is digested slowly so you must take it bef0re sleeping

LOL! I appreciate you trying to help me out, but some things you say don't make much sense. Slowly digested protein is ideal anytime of the day other then morning, pre/post workout.

Obviously casien protein is ideal bef0re bed...but it's also ideal at many other times of the day.

 

[assassin]

nope it's not ideal at any time of the day ....... it's acceptable but not ideal .......

 

[assassin]

Features and benefits: Casein has a strong anti-catabolic effect. You might describe casein as the ???opposite??? of whey. They???re both great proteins but they act quite differently from one another. Casein has a lower anabolic effect (31 percent versus 68 percent) when compared to whey. However, casein has a very profound anti-catabolic effect, meaning that this protein inhibits protein breakdown. This has profound implications for the proper use of casein.

How to use it: Because casein is digested slowly, it produces a slow but steady rise in amino acids. Blood levels peak about one to two hours after consuming casein and remains elevated for up to seven hours. According to sports nutritionist Jeffrey Stout, Ph.D., author of Supplements for Strength-Power Athletes, ???casein is a great protein to take before going to bed. Because it???s absorbed slowly, you???ll get a nice stream of amino acids into your body. This will of course help you recover.???

 

[assassin]

copied from another forum

 

[assassin]

http://www.bulknutrition.com/a36_Casein_Profile.html

 

[assassin]

and yes i mean add vegetables ...brocolli / green peas / spinach /etc...

and fruits ...and efa's ....good luck

 

[r0dxx]

Thank you. But those 5 posts, could have been 1 post.

Also what should I use in my MRP shake then?

1 scoop Casein and 1 scoop WHEY or EGG powder?

 

[assassin]

Thank you. But those 5 posts, could have been 1 post.

Also what should I use in my MRP shake then?

1 scoop Casein and 1 scoop WHEY or EGG powder?

umm i'm not sure about that maybe somebody else would help u better .......but as a meal replacement i think u just need whey + carbs (try oats in the shake or yogurt) + efas .... i don't think u need casein exept at bed time .......also i would replace the oats in your post work out with fruit......... to spike insulin a little ........as u have enough oats in your diet.....

 

[r0dxx]

umm i'm not sure about that maybe somebody else would help u better .......but as a meal replacement i think u just need whey + carbs (try oats in the shake or yogurt) + efas .... i don't think u need casein exept at bed time .......also i would replace the oats in your post work out with fruit......... to spike insulin a little ........as u have enough oats in your diet.....

How about casien/whey? 1 scoop of each + efas?