Please Scroll Down to See Forums Below
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.

napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

how does my diet look?

bombsaway

New member
ok, heres the deal..just want some input on my diet..tryin to lose a lil fat and gain some lean muscle. here are my stats

5'5 160lbs, about 20%BF (im assuming)
26yo

takin 50mg prop EOD

heres a typical day

Breakfast (right when i wake up, about 9a)
cup of eggbeaters with 2 eggs on a Whole Wheat Tortilla
glass of skim milk
1/2 cherrios with skim milk
grape juice with creatine

Workout around 1015-1030a

postworkout - ABB Mass Recovery Drink with creatine

Snack 1230p - Lemon Pepper chicken breast wrapped in lettuce
1/2 orange

Snack 2p - Handful of sunflower seeds

Snack 245p - Low Fat turkey Sand on Whole Wheat Bread, fat-free mayo

5p - Cobb Salad - grilled chicken, romaine lettuce, avocados, lite ranch, olives

945p - 2 grilled chicken breasts

12a - Casein Protein shake, handful of unsalted peanuts

drink plenty of h20 during the day.
reason my day is so long cuz im a bartender and i dont usually get home til 1230-1a

so my question is, am i eating enough, should i eat less? anything i should add? i know i should probably add more green veggies, but damn, its hard to eat all of this already. give me some ideas...K to you!
 
bombsaway said:
ok, heres the deal..just want some input on my diet..tryin to lose a lil fat and gain some lean muscle. here are my stats

5'5 160lbs, about 20%BF (im assuming)
26yo

takin 50mg prop EOD

heres a typical day

Breakfast (right when i wake up, about 9a)
cup of eggbeaters with 2 eggs on a Whole Wheat Tortilla
glass of skim milk
1/2 cherrios with skim milk
grape juice with creatine

Workout around 1015-1030a

postworkout - ABB Mass Recovery Drink with creatine

Snack 1230p - Lemon Pepper chicken breast wrapped in lettuce
1/2 orange

Snack 2p - Handful of sunflower seeds

Snack 245p - Low Fat turkey Sand on Whole Wheat Bread, fat-free mayo

5p - Cobb Salad - grilled chicken, romaine lettuce, avocados, lite ranch, olives

945p - 2 grilled chicken breasts

12a - Casein Protein shake, handful of unsalted peanuts

drink plenty of h20 during the day.
reason my day is so long cuz im a bartender and i dont usually get home til 1230-1a

so my question is, am i eating enough, should i eat less? anything i should add? i know i should probably add more green veggies, but damn, its hard to eat all of this already. give me some ideas...K to you!

Theres some things i would change
Breakfast: egg beaters on 2 tortilla, get rid of the cherrios(too much sugar w/ the added milk) 1 cup of oats, grape juice is ok but watch out for the added sugar in it too. You just got too much sugar for your breakfast, being on a cutting diet.

PWO: Im not sure if ABB has the correct simple sugars your body needs to replenish glycogen. Look on the ingredients for maltodextrine or dextrose. A better and cheaper alternative would be pure dextrose and whey protein(2:1 ratio) with water and mix in the creatine with this combo.

Post PWO meal: chicken with lettuce is fine, but you need a low to mid gi carb source, such as yams, rice, or oats. You dont need the oj as your insulin levels are already high.

2:45 meal: Turkey sandwhich with fat free mayo is ok, i nix all breads and bread products when i cut. Even the whole wheat variety.

5 meal: fine

9:45 meal: why are you waiting 4hr 45min b/w these meals. Not good for metabolism. Shoot every 2-3 hrs. Along w/ the chicken breast you should add a healthy fat source(flax oil, All natty PB, omega 3,6,9)

12 meal: Very good meal.

You could add grean veggies or just get a good multivitamin. You need to add more fats as this will be a big factor in dropping bf. Since you didnt give any macronutrient breakdowns, i.e. carbs,fats,protein, I cant tell you to eat more or less b/c i dont know without these. For more accurate answers add up calories carbs fats protein, and i can help you further.
 
thanks for the good info!!

i do already take a good multi Mega Men from gnc. im also taking milk thistle, A, E, B complex.

with the grape juice..im taking it for the sugar in a creatine drink.

also, between the 5p and 945p meals..i get pretty busy at work and its hard to grab something quick. i actually had those chicken breasts waiting for me behind the bar..just didnt have time to eat them until then :)

also, with the PW meal..should i eat just plain white rice or stick to the Whole Wheat rice i have in the cupboard?

with the ABB Mass Recovery..
380 cal
.5g fat
60 carbs
6g sugar
35g protein
looked at the ingredients...maltodextrin....is this what i need?
also, i have 2 CASES of these drinks..so hopefully it IS what i need! :)

i really do appreciate your help. thanks again
 
Firstly, you cannot lose fat and gain muscle at the same time simply because gaining muscle requires a calorie surplus and losing fat requires a calorie deficit. Since you are at 20% BF, I'd suggest you try to lose fat on a cutting phase until you are around 10% and then try to gain muscle on a bulk phase. Eating around 40% of protein will help preserve muscle during your cutting phase.


bombsaway said:
i do already take a good multi Mega Men from gnc. im also taking milk thistle, A, E, B complex.

You should still add some fibrous veggies into your diet. Multi-vitamins do not replace a balanced diet. Veggies such as broccolli, sprouts, peppers, cucumber, spinach and cabbage contain very few carbs and calories but are full of fibre, vitamins and minerals. The recommended intake for the average person is FIVE serves a day! The athlete needs more than this.


also, between the 5p and 945p meals..i get pretty busy at work and its hard to grab something quick. i actually had those chicken breasts waiting for me behind the bar..just didnt have time to eat them until then :)

Take some nuts with you so you can munch on them during work. Peanuts have the lowest amount of carbs and highest amount of protein of all nuts, but I believe almonds and brazil nuts provide the greatest concentration of vitamins and minerals.


also, with the PW meal..should i eat just plain white rice or stick to the Whole Wheat rice i have in the cupboard?

You need low-medium GI carbs for your post workout meal. Brown rice, yam, sweet potato or beans/chickpeas would be an ideal carb source.


with the ABB Mass Recovery..
380 cal
.5g fat
60 carbs
6g sugar
35g protein
looked at the ingredients...maltodextrin....is this what i need?
also, i have 2 CASES of these drinks..so hopefully it IS what i need! :)

I'd take 6_pak's advice and nix the ABB shake for a whey/dextrose/maltodextrin combo.

Here is a good article on the PWO shake which gives you all the info you need:
http://www.abcbodybuilding.com/magazine/windowofopportunity.htm

Good luck
 
bombsaway said:
with the ABB Mass Recovery..
e Wheat rice i have in the cupboard?
380 cal
.5g fat
60 carbs
6g sugar
35g protein
looked at the ingredients...maltodextrin....is this what i need?
also, i have 2 CASES of these drinks..so hopefully it IS what i need! :)

i really do appreciate your help. thanks again

im not a big believer in wasting foods/supps or anything for that matter. Go ahead and finish the abb. Keep a journal on your progress using this drink and see how it works for you. When giving advice some peeps tend to preach science that theoritically works, the only problem is our individual bodies cant be measured to an exact science to fit every "theoritical answer, so just go by what is working for you. When you do finish your drink, go with the dex/pro combo for the same amount of time and compare results.
 
Top Bottom