New and improved diet

mahrousd · Apr 14, 2009

Here is my new and improved diet plan, let me know what ya'll think.

Morning- 4 egg whites and 1 whole egg mixed with 5 slices of turkey. 1/2 a cup of old fashioned oatmeal.
Protein: about 45g
Carbs: about 30g
Fats: about 8g
Total cals: 413

lunch- 1 slice of double wheat and fiber bread with 2 Tbsp. of smuckers organic peanut butter, 1 can of french string beans, and a apple
Protein: about 15g
Carbs: about 63g
Fats: about 20g
Total cals: 410

-workout

post workout shake-( 2 scoops of on pro complex protein and 1 banana)
Protein: 60g
Carbs: about 27g
Fats: 0g
Total cals: 370

6:00- 8oz chicken breast or deer meat with 1/2 cup of brown rice and some broccoli
Protein: about 50g
Carbs: about 30g
Fats: about 5g
Total cals: 420

9:00- 2 cans of tuna with 5 slices of turkey and 10 almonds
Protein: about 52g
Carbs: about 5g
Fats: about 10g
Total cals: 395

Before bed: 1/2 cup of 2% cottage cheese
Protein: 14
Carbs: 4
Fats: 2.5
Total cals: 90

Total Protein: about 236g
Total Carbs: about 160g
Total Fats: about 45g
Total calories for the day: about 2100

PrinceVegeta · Apr 15, 2009

Diet looks better man, only one thing

Pre workout u are having what looks like a postworkout meal with 2 scoops protein with a banana, i would do that right after the gym, maybe u could swith the chicken meal with the shake meal for better results IMO

Other then that it looks solid man!

tim290280 · Apr 15, 2009

I did a rough estimate of your caloric needs from a post that I made in this thread:

BMR and Questions

With the new MD i bought ( march issue ) i got this little booklet with some supp company promotions in it. Nevermind that, what i thought was interesting is stumbling upon the BMR= base metabolic rate and what it is, i knew what it was prior to seeing it but i have never seen how u can...

musclemecca.com

My estimate is that you need somewhere around 2600cals just to maintain your current weight. So for a cut you'd need around 2100, bulk around 3100. But I guessed your age, so you probably need to work out the figure yourself.

Morning- 4 egg whites and 1 whole egg mixed with 5 slices of turkey. 1/2 a cup of old fashioned oatmeal.
Protein: about 45g
Carbs: about 30g
Fats: about 8g
Total cals: 413 :gaysign:

No mid morning snack
Mornings are the best times to get carbs aside from pre and post workout.

lunch- 1 slice of double wheat and fiber bread with 2 Tbsp. of smuckers organic peanut butter, 1 can of french string beans, and a apple
Protein: about 15g
Carbs: about 63g
Fats: about 20g
Total cals: 410

-workout

post workout shake-( 2 scoops of on pro complex protein and 1 banana)
Protein: 60g A bit overdone. Search my posts for the equation of the mix of PWO protein and carbs needed per kg BW
Carbs: about 27g probably about half what you want
Fats: 0g
Total cals: 370

1 hour and a half after PWO shake- 8oz chicken breast or deer meat with 1/2 cup of brown rice and some broccoli
Protein: about 50g
Carbs: about 30g Are you sure??? See below
Fats: about 5g
Total cals: 420
Nutrition Facts

Serving Size: Serving Size 1/2 cup, cooked brown rice
Amount per Serving
Calories 117
Calories from Fat 8
Total Fat 1g 2%
Saturated Fat 0g 0%
Sodium 319mg 13%
Potassium 46mg 1%
Total Carbohydrate 24g 8%
Dietary Fiber 2g 8%
Sugars 0g
Protein 2g 4%
Est. Percent of Calories from:
Fat 7.7% Carbs 82.1%
Protein 6.8%

Click to expand...

9:00- 2 cans of tuna with 5 slices of turkey and 10 almonds
Protein: about 52g Tuna and turkey?! Pick one please.....
Carbs: about 5g
Fats: about 10g
Total cals: 395

Before bed: 1/2 cup of 2% cottage cheese
Protein: 14
Carbs: 4
Fats: 2.5
Total cals: 90

Total Protein: about 236g Still too many. Ratio P/C/F wants to be around 40/40/20 on a cut, 30/50/20 the rest of the time.
Total Carbs: about 160g
Total Fats: about 45g
Total calories for the day: about 2100

Personally I'd start with what you currently eat and modify that, rather than tackle something completely different. It is easier to manipulate your diet than to change it radically. :thumbsup2:

PrinceVegeta · Apr 15, 2009

Nice post Tim!

mahrousd · Apr 15, 2009

Yea, thanks a lot for the advice guys! But i have a question on the pwo shake, what can i add to it to add more carbs? Also that pwo shake is what i have directly after i workout as soon as i get home.

PrinceVegeta · Apr 15, 2009

Eat a banana, that's what i do

mahrousd · Apr 15, 2009

that's exactly what i have with my 2 scoops of protein

Skeptic · Apr 15, 2009

Post-workout carbs, Dextrose. Cheap as chips.

PrinceVegeta · Apr 16, 2009

oh right haha, my bad man..how bout some dextrose like skippy said, or a sports drink like gatoradeto wash it all down at the end

tim290280 · Apr 16, 2009

^^ I'm not a fan of gatorade/etc unless you workout like an athlete and it is a hot day.

I just don't think that you need the electrolytes and sugars in that concentration unless you have actually been working/training hard for a couple of hours. And lets be honest, most people don't really train that hard or long.

MuscleMecca Crew

mahrousd · Apr 16, 2009

then what do you suggest tim?

tim290280 · Apr 16, 2009

Water.

Or beer.... :spy:

PrinceVegeta · Apr 16, 2009

Guiness lolz

Mach · Apr 20, 2009

Skeptic said:
Post-workout carbs, Dextrose. Cheap as chips.

This is what I take, but GOD I hate the taste!!

New and improved diet

mahrousd

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PrinceVegeta

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tim290280

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BMR and Questions

PrinceVegeta

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mahrousd

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PrinceVegeta

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mahrousd

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Skeptic

I am god.

PrinceVegeta

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tim290280

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MuscleMecca Crew

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mahrousd

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tim290280

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PrinceVegeta

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Mach

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