my diet

[imraan47]

ok here we go, this is the diet that i will start following untill i reach my goals.
i realize there are a few problems but dont know how i can fix it so i need some help.
i currently weigh in at 165lbs and at about 15%BF(just an estimate). My pics will be
posted either tommorrow or on Monday. I need some much needed input and if you guys think
i should go on a cut or just start bulking. i personally think i should do a cut and get down
to 155lbs then start bulking back up. I'd like to get to 200lbs by about April. As most of you know
i was on a layoff from training and eating well for 2 months (starting July 06).
As you will see below my school schedule is so messed up and i will be in classes on Mon, and Wed
from 1:30 to 6PM non stop. So during that time, i cant eat anything solid.


Meal 1 - 8:30AM
1/2 cup Oatmeal, in water
250g egg whites (500g=16 egg whites)
5g Glutamine


Meal 2 - 11:00AM
1 cup white rice, 200g chicken breast


Meal 3 - 1:00PM
Same as meal 2 above


Class at 1:30 to 6PM
(i dont know what do eat or drink during this period. I am thinking a protein shake?)


Meal 4 - 6PM
1 cup oatmeal, in water


6:45 - 8:00 - GYM

PWO Shake
2 Scoops of ON 100% Whey Protein, Maltodextrin, Dextrose, 5g Glutamine


Meal 5 - 9:00
200g steak with some BBQ Sauce

Meal 6 - 11:00
1 can of Tuna, with Broccoli



I have cottage cheese also but dont really know when the best time is to eat that. i used to eat it before bed but as you can see, i will be up really late to get in another meal

Sleep

 

[wakefib]

how tall are you? i don't think you should start cutting now at 165lbs if you are around avg height.

 

[imraan47]

how tall are you? i don't think you should start cutting now at 165lbs if you are around avg height.

5'7", BF is a little too high for me to start to bulk up. max i have gotten to is 175lbs which was last year. this year i want to get to 180-185lbs.

 

[poysyn]

white rice to brown rice

 

[imraan47]

white rice to brown rice

yes this change will be made in 2 days. i have already goy my self brown rice.
thanks

i have kind of changed the above diet...here is the detailed one!


Meal 1 - 8:30AM
65g =2/3cups of Oatmeal, in water
250g egg whites (500g=16 egg whites)
5g Glutamine
Protein = 34.3g
Carbohydrates = 49.1
Fat = 4.6g
Total kCal = 357


Meal 2 - 11:00AM
1 cup brown rice, 200g chicken breast
Protein = 50.2g
Carbohydrates = 50 g
Fat = 2.5g
Total kCal = 445

Meal 3 - 1:00PM
cooked spinach (frozen), 200g chicken breast
Protein = 50.2g
Carbohydrates = 4g
Fat = 2.5g
Total kCal = 260

Meal 4
3PM
250g 2% cottage cheese
Protein = 30g
Carbohydrates = 14g
Fat = 4g
Total kCal = 200


Meal 5 - 6PM
65g =2/3 cup oatmeal, in water
Protein = 9.3g
Carbohydrates = 44.1g
Fat = 4.6g
Total kCal = 232


6:45 - 8:00 - GYM

PWO Shake
2 Scoops of ON 100% Whey Protein, Maltodextrin, Dextrose, 5g Glutamine
Protein = 48g
Carbohydrates = 6g (maltodextrin is not added into this)
Fat = 2g
Total kCal = 240


Meal 6 - 9:00
200g steak, onion, and some green beans
Protein = 36g
Carbohydrates = 2g
Fat = 14g
Total kCal = 280

Meal 6 - 11:00
1 can of Tuna, with Broccoli
Protein = 28.6
Carbohydrates = 0
Fat = 2.2
Total kCal = 132



Before bed Protein shake:
2 scoops 100% ON whey, in 250mL low fat milk
5g Glutamine
Protein = 57g
Carbohydrates = 18g
Fat = 2g
Total kCal = 320





TOTALS
Protein = 295.6g
Carbohydrates = 181.2g
Fat = 36.4
Calories = 2226kcals
Total Glutamine = 15g

 

[ksa]

to get rid of the fat u need to get your

weight measured which is 165lbs

lean body mass ???

fat ????

so that you can calculate your calorie needs

and how to maintain muscle & shred some fat

for more info
http://www.elitefitness.com/forum/showthread.php?t=280768

 

[Rabid_Goose]

Just to let you know, I think ON Whey has Glutamine already in it, or at least mine does. It has 2g a serving and you could probably cut out the Glutamine supplement and save some cash or spend it on more food.

Also, I saw you said you mentioned bulking. BiggT gave me some advice on my PWO Shake. It is a 950 Cal shake, I will be making it 1160 tomorrow. It is two servings of ON Whey, two cups of Vitamin 2 enriched milk, 2 servings of ANPB and then it has one serving of chocolate ice cream. I'm trying to get calories in anyway possible, everytime I eat rice I get half way through a serving and I want to puke. So that shake right there is 1160 calories.

My breakfast consist of Bread, Eggs and Bacon. I heard your body cannot digest Egg whites fully, it is somewhere on the forums but no idea where and they had a few links. Not sure if it was proved or not but for breakfast. I have 2 cups of 1% skim milk, 200 cals, 2 servings of thick sliced bacon, 220 cals, 4 eggs scrambled, 280, and then 4 slices of toast, 240. Then an hour after that I will have a cup or raw oats w hich is 300 cals. Good big breakfast and that breakfast, minus the oats, is 940 cals. By time I'm at work I should have 2500 cals in me and from th ere I will eat two more small meals and take me up to 3200 cals.

I work 2nd shift so it works out really well for me.

 

[muchmass]

enter change meal 4 and meal 6, meal 5 add some protein to the carbs, dont eat carbs alone, and you need more efa in your diet, I would remplace some of your carbs with healthy fats

 

[ZGzaZ]

I would do the cottage cheese before bed instead of the 100% whey, the cottage cheese is a lot slower absorbing, and will be more benefical to you before bed, whereas the optimum will be done with your system in 4 hours.