My diet by Doublebase

[Doublebase]

I came to I-M in March of 2005. I was 153lbs at 6' tall. I had been that weight for a about 6 years. I am 24 BTW. I started reading a lot and training correctly. Diet has always been hard for me. Since I was so skinny I thought, "ok, I will go on the, see food eat it diet". Basically eating everything until I burst. I ate good foods but I also ate bad foods. I bulked up to 182lbs now. I get compliments about how healthy and great I look and how big I got. Now when I take my shirt off I have a belly. I am also very doughy in my opinion. I'm not ripped and veiny like I was at 153. Ofcourse I dont' every wanna be that weight again. I would like to be 185 and be able to see defintion. I also want my belly gone. I know what I have to do. I have to start eating correctly. All that food that got me here was not all right and made me fat. I mean, I don't look horrible but figuring that I spend all this time eating and training I might as well be eating the right meals. I do eat 6x a day but my meals are all out of proportion. Ok here is the diet I have been following. I wouldn't even call it a diet. Its just food that I eat to keep my weight and it has been working. Ok here we go. Please don't be to harsh. Constructive criticism please.

Meal 1:
protein drink
piece of fruit: apple/orange/whatever

Meal 2:
PB&J on either white or wheat, mostly white
this is bad, usually some cookies or a brownie

meal 3: this changes every day but the same meals within a week
either: tv dinner (o god); chicken/rice (just started that); tuna on white and soup
another piece of fruit usually an apple

meal 4: pre workout,
my carb: small protion of spaghetti; rice; soup
my protein: tuna on white; protein drink; chicken breast

meal 5: post workout
protein drink
1/2 cup of dry oats

meat 6: I eat this about 4 days a week/ this meal varies between the 3
NY strip steak with rice and a boiled veggie
chicken breast with spaghetti
I sometimes eat potatoes with this meal in place of rice

I tried every food. Hated cottege cheese. I used to put it in my protein drink and that wasn't bad. I also eat pizza here and there. I have salads about 3 times a week. I eat a lot of fruit. I love mango's, kiwi's and palmergranets. When I go out to dinner I usually order fish because I dont' eat enough of it. I supplement with GNC's Mega Man and I take about 5 grams of fish oils and 3 caps of flax a day. I finally come to the point where I am ready to get serious about my diet. My training is basic compound movements. I workout for about 40 mins. I am starting to implement cardio. I did the least amount of cardio as possible to gain weight. Now I realize that it is not to healthy. Any comments will be greatly appreciated. Thanks everyone.

Also, I cook with oil often. Mostly olive but occasionally vegetable.

 

[Doublebase]

bump

 

[myCATpowerlifts]

I am not going to try to tackle this...there are smarter dieters here for that...

Let me ask you though, when you say Protein shake.

What does that involve?

Whey, casein, egg, blend?
in water/milk??
how much?

You should also make sure to have a post workout meal, about an hour after the shake.

 

[GFR]

WoW

 

[Doublebase]

I am not going to try to tackle this...there are smarter dieters here for that...

Let me ask you though, when you say Protein shake.

What does that involve?

Whey, casein, egg, blend?
in water/milk??
how much?

You should also make sure to have a post workout meal, about an hour after the shake.

Whey in water. Yes my meal is about an 1 1/2 after my shake.

 

[Doublebase]

WoW

Is it that bad?

 

[Todd_]

youve got the fundamentals down and show some nice moderation

 

[Doublebase]

I was hoping Emma or Jodi would weigh in.

 

[cha]

I was hoping Emma or Jodi would weigh in.

you might have to read the stickies before anyone can give ya more info - there is a lot wrong with your diet.

(Read the sticky titled "A Guide to..." in that is there is a document with a listing of goods foods to eat.)

 

[Doublebase]

I read the stickies a bunch of times. I have them printed out. I guess I know what to do. I just need to start doing it.

 

[BulkMeUp]

I'm not as good as Emma or Jodi, but here goes...

Meal 1:
protein drink
piece of fruit: apple/orange/whatever

Add some carbs and fats here. Oats+Protein powder+ EVOO+fruit. You could put all in a blender to create a breakfast smoothie. (This is what i do everyday).

Meal 2:
PB&J on either white or wheat, mostly white
this is bad, usually some cookies or a brownie

Need good sources of protein and carbs. How about some sweet potato or brown rice + tuna + EVOO + veggies n fruit

meal 3: this changes every day but the same meals within a week
either: tv dinner (o god); chicken/rice (just started that); tuna on white and soup
another piece of fruit usually an apple

suggestion: Brown rice+chicken+ EVOO + veggies

meal 4: pre workout,
my carb: small protion of spaghetti; rice; soup
my protein: tuna on white; protein drink; chicken breast

This wil depend on the time between eating and working out. If you are having sloid food, then you want to wait 1.5h beofre hitting the gym. If you have a shake (Grind some oats + protein powder . Add water just before you are ready to consume and shake. Let it stand for a while if you want to soften the oats), then you can hit the gym ~45 mins after consuming it.

meal 5: post workout
protein drink
1/2 cup of dry oats

Add some skim milk power to it as well. You could have a babana with this meal. but i find milk+banana=gas In which case you can have the banana with your pre wo meal/shake.

meat 6: I eat this about 4 days a week/ this meal varies between the 3
NY strip steak with rice and a boiled veggie
chicken breast with spaghetti
I sometimes eat potatoes with this meal in place of rice

Go for sweet potatoes instead of regular ones. Dont remove the skin of the potatoes. Just wash throughly before cooking. The skin contains nutrients and fiber. Brown rice in place of regular white rice. Add some good fats with this meal.

So you are basically doing 5 meals+pwo shake. How much time between eating the last one and going to bed? If ther are a 2-3 hours, then you may waht to have a last bedtime meal.

I tried every food. Hated cottege cheese. I used to put it in my protein drink and that wasn't bad.

A slow digesting protein is best at bedime. You could try a casein protein shake + fats (natty PB). Also combos of CC + PB or CC + sf maple syrup and PB.. etc. If you do a search, you should find threads with suggestions for more combos.

I am starting to implement cardio. I did the least amount of cardio as possible to gain weight. Now I realize that it is not to healthy.

You dont have to do cardio, unless you are looking to improve cardio vascular health. I'm not saying cardio is not a bad thing, but most keep it to a min while bulking.

To change your body composition, the order of importance is:
1)Diet
2)training
3)cardio.

I leave it to you to work out the macros. Here are some tips to help you:
a) Ensure that all meals contain all macros adequately.
b) Determine how much protein you need per day. (1-1.5g per lb of LBM is adequate)
c) Keep your fats under 30% of total cals or 0.3-0.6g per lb of LBM
d) The rest of the cals from carbs but pay attention to the sources. Opt for stuff like brown rice, sweet potatoes, oats..etc.. skip bread and regular pasta, for example.
e) No fats in pwo shake
e) Last meal is fats(e.g. walnuts) +protein(e.g Cottage cheese).
f) Keep total cals of meals in a similar range. Donot have 800cals in one meal and 200clas in another, for example.
g) Make your first meal of the day highest in carbs and biggest in cals compared to the rest. You could have slightly lower cals in each following meal compared to the previous.
h) Dont forget to add EFA's (Walnuts, FOC's...) evenly spread out through your meals.
i) Dont keep your pre and post meals low in cals.
j) Dont forget vegetables!!

 

[Doublebase]

Thanks a lot for that. What is EVOO? I usually eat solids pre-workout and wait 45mins.

 

[BulkMeUp]

Thanks a lot for that. What is EVOO?

EVOO = Extra vrigin olive oil. Opt for cold pressed.

I usually eat solids pre-workout and wait 45mins.

You might want to wait at least 60mins.

 

[Jodi]

Sorry I'm travelling and I don't get to spend much time on the boards when I'm travelling.

Bulk's suggestions look pretty good save 1 comment regarding the potatoes. IMO - you can consume the small red potatos. They are a regular potato but look like this and I think they are a decent replacement when you want white potatoes So anyway, Bulk made some great suggestions