how is my diet?

[itsvolpe63]

I'm about 6'2'' 220 lbs. just new to bodybuilding for about 12 weeks. Been working on fine tuning my diet, wanted to know what you thought of my typical workout day diet-
7:30 AM-Bowl of raisin bran with skim milk, more raisins, and 2 scoops(50 g) protein whey
9:00 AM-1/2 cup oatmeal, with peanut butter and 24 g nitrocore(protein blend)
9:30-11:30 workout
12:00-postworkouthosphagen hp, 1 scopp protein whey, 1 myoplex 20 g pr
2:30-fat free yogurt with organic granola, turkey and fat fre cheeseon whole wheat wrap with lettuce and hummus and cayenne pepper
5:30-tuna on whole wheat wrap w/ lettuce and olive oil and low fat mayo and some sunchips
8:30-1 1/2 cup egg whites w/ cheese and 4 pieces of flax plus whole wheat bred
11:30-1/2 cup oatmeal and peanut butter w/ cottage cheese and milk

this comes out to about 3400 calories. Got a little baby fat on me still that im trying to cut. Kinda limited due to being a college student with low variety and money. let me know what ya think

 

[Built]

Read my post on getting started and get back to us with some more info, k?

 

[itsvolpe63]

heres the details
1) Goal-My current body fat is 13.5%. i can see my upper four abs a little, but the low two are arent showing and also my lower back for some reason seems to carry some fat. Therefore my goal is become more cut but not drop any significant size.
2)Diet, as i said earlier i consume on average 3200-3600 cal. every meal i shoot for 10 g fat, 30-50 g protiein, 30-60 g carbs, depending on the meal or goal as postworkout and breakfast 1 includes no fat to spike insulin levels. I also take fish oil, cycle phosphagn creatine and muscle armor and take mega men sport multivitamin
3)my training split is-
mon,tues,thurs,fri-weights
wed/sat-abs
sun-off
and i do cardio for 15 min high incline treadmill except on leg days which are typicall thurs/fri

any help you could offer, i would appreciate

 

[ZeroJointPain]

Jack up that cardio another 15 minutes and you should be ok. Sounds like you have a good thing going.

 

[Built]

heres the details
1) Goal-My current body fat is 13.5%. i can see my upper four abs a little, but the low two are arent showing and also my lower back for some reason seems to carry some fat. Therefore my goal is become more cut but not drop any significant size.
2)Diet, as i said earlier i consume on average 3200-3600 cal. every meal i shoot for 10 g fat, 30-50 g protiein, 30-60 g carbs, depending on the meal or goal as postworkout and breakfast 1 includes no fat to spike insulin levels. I also take fish oil, cycle phosphagn creatine and muscle armor and take mega men sport multivitamin
3)my training split is-
mon,tues,thurs,fri-weights
wed/sat-abs
sun-off
and i do cardio for 15 min high incline treadmill except on leg days which are typicall thurs/fri

any help you could offer, i would appreciate

Can you describe to me your workout? The fact that you "do weights" means nothing.
Why the insulin spike in the AM - is that when you train? Why do you think fat would prevent an insulin response?

 

[QuestionGuy]

lol, 12 weeks into my bodybuilding "career" i was eating Mcdonalds and starbucks iced coffees post wokrout....sounds like you are on your way to sucess.

 

[C6zo6]

lol, 12 weeks into my bodybuilding "career" i was eating Mcdonalds and starbucks iced coffees post wokrout....sounds like you are on your way to sucess.

While McDonald's is generally a terrible choice, at least you were eating post workout. I suppose if you had a chicken breast sandwich post workout at McDonald's and a Starbucks iced coffee, it really wouldn't be too bad...Insulin spike and plenty of protein...

Now, if you just had a McFlurry and no protein, then this wouldn't be optimal, lol.

Technically, you could eat a cheese pizza after lifting and it wouldn't be terrible. Sure, their are better alternatives. But is it going to kill you and are you going to notice that much of a difference? I doubt it...

 

[C6zo6]

Can you describe to me your workout? The fact that you "do weights" means nothing.
Why the insulin spike in the AM - is that when you train? Why do you think fat would prevent an insulin response?

Is it just me, or does he think that fat will spike insulin? I don't think he realizes that carbs spike insulin...Not sure though. His grammar is hard to read. High school English class might help. (No offense OP) But, have some respect and read over your posts. Try separating things a bit so it's not so cluttered.

 

[QuestionGuy]

While McDonald's is generally a terrible choice, at least you were eating post workout. I suppose if you had a chicken breast sandwich post workout at McDonald's and a Starbucks iced coffee, it really wouldn't be too bad...Insulin spike and plenty of protein...

Now, if you just had a McFlurry and no protein, then this wouldn't be optimal, lol.

Technically, you could eat a cheese pizza after lifting and it wouldn't be terrible. Sure, their are better alternatives. But is it going to kill you and are you going to notice that much of a difference? I doubt it...

You could be a dude (or "dudette") who knows a shit load more than I do and someone who has a lot more experience but Im gona have to disagree here.........If i was on a shit load of testosterone in the middle of my cycle and eating growth hormones for breakfast, then i suppose i could get away wiht eating "anything" but you are being way to leniant on your diet advice....Im a guy who has a hard time geting rid of fat on my body, but i easily make gainst on a bulk....so your strategy would just kill me........I think the word "technically" would not be apropriate in this issue, i think the term "in reallity" yes you could eat a cheese pizza, but its not gona do shit to bennefit you post wokrout

 

[Built]

You could be a dude (or "dudette") who knows a shit load more than I do and someone who has a lot more experience but Im gona have to disagree here.........If i was on a shit load of testosterone in the middle of my cycle and eating growth hormones for breakfast, then i suppose i could get away wiht eating "anything" but you are being way to leniant on your diet advice....Im a guy who has a hard time geting rid of fat on my body, but i easily make gainst on a bulk....so your strategy would just kill me........I think the word "technically" would not be apropriate in this issue, i think the term "in reallity" yes you could eat a cheese pizza, but its not gona do shit to bennefit you post wokrout

Sure it will. Eating food post workout is better than not eating food. Pizza has carbs and protein - and perhaps too much fat for your meal plan, but if you don't go over on your calories and you get in what you need, I'd rather see you knocking back a McD's grilled chicken sandwich and a chocolate milk (500 calories, 32g protein, 62g carb, 13g fat) than nothing!

 

[itsvolpe63]

Is it just me, or does he think that fat will spike insulin? I don't think he realizes that carbs spike insulin...Not sure though. His grammar is hard to read. High school English class might help. (No offense OP) But, have some respect and read over your posts. Try separating things a bit so it's not so cluttered.

No, I actually do not think fat spikes insulin, I know it is carbohydrates with sugars that do this. I know dextrose, malotdextrin, and fast digesting carbs, are good ways to do this. In regards to fat, that was a typo I meant to say no fat, so that the digestion rate could be much faster which is necessary post workout and first thing when you wake, and I have been told fat slows down digestion rates. Do not know how that translates to needing an English class, but whatever.

Built-
Right now I alternate between a 6 day split with a typical bodybuilding routine of one bodypart per day, 5 lifts per bodypart, 4 sets x8-12. But I felt I was beginning to plateau so I decided to begin a workout that caught my eye. Its the "Brady Quinn workout". Dont know if its actually his or what, but I liked the lay out so I'm giving it a try. It consists of 2 lifts a day, 1 upper body lift, 1 lower body lift. The first lift you do 4x3, 3x8, then 3 sets of isometric holds cutting the lift into three parts and holding each part for 10 seconds. Then on the second lift I do 2x8, followed by a burnout set where I do 3/4 of the previous weight and go to failure. I change lifts usually every week, but dead lift, bench press, and front squat are constant. here is an average week-
mon-bench press/straight leg dead lift/cardio
tuesday-front squat/pull ups
wed-abs/cardio
thursday-dips/standing calf raises/cardio
friday-deadlift/bulgarian split squats/cardio
sat-abs/cardio
sun-cardio/off

zero joint pain-
sometimes I have trouble staying focused on cardio thats usually why I only do 15 min cardio im sure you can understand how hard it is being in college and staying focused in general hah...any advice on how I can stay focused and make things more fun for the cardio?