Critique my diet plz....

[Dnutz]

Ok, i'm 16, about 160, 5'8, and would like to gain some muscle while keepin the fat off if not losing it.

meal 1, 7:00 a.m = 3 boiled eggs/or cereal/or pancakes, glass of milk, 2 amino fuel pills, one multivitamin, and one fish oil cap.

meal 2 9:00 a.m = Myoplex shake, use milk not water

meal 3 11:30 a. m= tuna sandwhich, water, use whole can one two pieces

3:45 = workout

Post workout, meal 4 = 5.25 g of creatine, then 40 g of protein

meal 5 = whatever we have for dinner

meal 6/snack = protein bar

plz give suggestions or make changes, thanks!

 

[Burning_Inside]

Here's a guideline for you..You can rework the actual meals yourself.

Eat 3000 calories. Eat 5 meals daily. Make each meal have approx. 50 grams of protein, 60 carbs, and 27 fat.

there's a catch tho, Your post workout meal shouldn't have any fat, and the last meal of the day don't take in any carbs. I worked out the numbers for the carbs and fat to reflect this change.

So basically you are going to eat 50 gras of protein in every meal. 60 grams of carbs in all meals except the last meal in which youd eat no carbs, and 27 grams of fat in all meals except you post workout meal, in which you'll consume no fats.

Your post workout carbs should be half hi GI and half low or medium GI (Hi GI would be some dextrose or something..Phosphagen HP from EAS is a good deal. ) If anyone asks why you'd want to do this..It's because you want to spike your insulin post workout. Read up on insulin and what it is/does.

This is a "Zone" type diet as they call it with a 33% nutrient ratio for all 3 nutrients.

Drink a ton of water. Workout 4 times a week. 2 days on, one off, 2 on, 2 off, and do 2 bodyparts per session. get at least 9-10 hrs. of sleep nightly. Don't skimp on the sleep. Throw in 30 minutes of low intensity cardio twice a week also, after your workouts..Walking on an incline..moderate cycling....

Since you have myoplex shakes..of cours their nutrient values arent going to perfectly adhere to this diet..So just use your better judgement. If for instance a myoplex might have , say 70 cabrs, and you're supposed to have 60 in each meal, then in one of the meals you have carbs , just cut out 10 grams from it and let the myoplex replace it. Tho', it's probably not even that important being you're young and most likely growing fast. if you're off by a few grams in each meal, don't sweat it, but if you;re anal retentive about it, then do as I said.