Please Check My Diet

[bixnij6]

5:30Am Cardio 20 min

6:00Am 5egg whites, 1 banana, 3 scoops protein powder (22gm), 8oz skim milk blended

6:30Am 1oz oatmeal w/ 1tbs brown sugar

9:00Am Power bar

11:00Am 8oz turkey breast (not Processed) w/ wheat bread, light, low fat mayo, hand full or so of almonds

12:30Pm 8oz chicken breast, baked potato, Blueberry yogurt, low fat 9oz

2:00Pm Power bar

4:00Pm 4egg whites, 3 strawberries, 3 scoops protein powder, 8oz skim milk, blended

4:10 Work out like a MOFO

6:00Pm 9 to 12oz steak or 2, 8oz chick breast w/ 2 baked potatoes, veggies (beans or corn)

8:00Pm fruit, like oranges, grapes, or power bar

10:00Pm 3 egg whites, 3 strawberries, 2 scoops protein powder, 8oz skim milk,
8oz non carb yogurt

10:30Pm or 11:00Pm Bed

Please critique. How many calories is this?? I figure 4000 0r 4500???

I am at 190 trying to get to 210 or 212 with the help of 500mg of Test E a week, fronted with 25mg D-bol for weeks 1 through 4. I want to eat min fat and max protein. I am new so please be nice.

Thank you all for the help. I want to be big

EF RULES

 

[camshaft]

i am by no means an expert but that looks like a solid meal plan to me.

 

[satchboogie]

solid but a few flaws IMO...

not enough carbs pre and post workout!!

try this...
pre workout up the carbs to about 80g.

post workout take in 50mg whey with 60-80g high glycemic carbs.
wait an hour then continue with your meal plans.

 

[bixnij6]

solid but a few flaws IMO...

not enough carbs pre and post workout!!

try this...
pre workout up the carbs to about 80g.

post workout take in 50mg whey with 60-80g high glycemic carbs.
wait an hour then continue with your meal plans.

Help me out satch. WHat if I drink a 66 gram whey/protien shake post w/ fruit and eggs pre workout??

I am new and trying to put something solid together. I want this to be good. I have the time to eat right and train real hard, I just need to have everything in check. What should I do different?? What can I eat or drink pre and post?? All the help I can get is great. How many calories do you think I have ??

Help me out boogie man

 

[BlondBomber]

Recommendations in bold"

Pre-Cardio: either protein powder w/water or amino acid supplement

5:30Am Cardio 20 min

6:00Am 5 egg whites, 1 banana, 3 scoops protein powder (22gm), 8oz skim milk blended

6:30Am 1oz oatmeal w/artificial sweetener

9:00Am protein bar with 30-40 g of protein, low sugar content

11:00Am 8oz turkey breast (not Processed) w/ wheat bread, light, low fat mayo, hand full or so of almonds

12:30Pm 8oz chicken breast, brown rice, Blueberry yogurt, low fat 9oz

2:00Pm protein bar with 30-40 g of protein, low sugar content

4:00Pm 4egg whites, 3 strawberries, 3 scoops protein powder, 8oz skim milk, blended w/some carb source, like previously mentioned
4:10 Work out like a MOFO

Post-workout: shake already recommended

6:00Pm 9 to 12oz steak or 2, 8oz chick breast w/ 2 baked potatoes, veggies (beans or corn)

8:00Pm lean protein source, salad

10:00Pm 3 egg whites, 3 strawberries, 2 scoops protein powder, 8oz skim milk,
8oz non carb yogurt

10:30Pm or 11:00Pm Bed

[/QUOTE]

 

[bixnij6]

Recommendations in bold"

Pre-Cardio: either protein powder w/water or amino acid supplement

5:30Am Cardio 20 min

6:00Am 5 egg whites, 1 banana, 3 scoops protein powder (22gm), 8oz skim milk blended

6:30Am 1oz oatmeal w/artificial sweetener

9:00Am protein bar with 30-40 g of protein, low sugar content

11:00Am 8oz turkey breast (not Processed) w/ wheat bread, light, low fat mayo, hand full or so of almonds

12:30Pm 8oz chicken breast, brown rice, Blueberry yogurt, low fat 9oz

2:00Pm protein bar with 30-40 g of protein, low sugar content

4:00Pm 4egg whites, 3 strawberries, 3 scoops protein powder, 8oz skim milk, blended w/some carb source, like previously mentioned
4:10 Work out like a MOFO

Post-workout: shake already recommended

6:00Pm 9 to 12oz steak or 2, 8oz chick breast w/ 2 baked potatoes, veggies (beans or corn)

8:00Pm lean protein source, salad

10:00Pm 3 egg whites, 3 strawberries, 2 scoops protein powder, 8oz skim milk,
8oz non carb yogurt

10:30Pm or 11:00Pm Bed

[/QUOTE]

Thanks for taking the time to right that for me bro. Glad I was half right. I want to be as solid a possible. Any other tips you can send over are welcome too.

Thanks alot bro

 

[PatBateman3]

Recommendations in bold"

Pre-Cardio: either protein powder w/water or amino acid supplement

5:30Am Cardio 20 min

6:00Am 5 egg whites, 1 banana, 3 scoops protein powder (22gm), 8oz skim milk blended

6:30Am 1oz oatmeal w/artificial sweetener

9:00Am protein bar with 30-40 g of protein, low sugar content

11:00Am 8oz turkey breast (not Processed) w/ wheat bread, light, low fat mayo, hand full or so of almonds

12:30Pm 8oz chicken breast, brown rice, Blueberry yogurt, low fat 9oz

2:00Pm protein bar with 30-40 g of protein, low sugar content

4:00Pm 4egg whites, 3 strawberries, 3 scoops protein powder, 8oz skim milk, blended w/some carb source, like previously mentioned
4:10 Work out like a MOFO

Post-workout: shake already recommended

6:00Pm 9 to 12oz steak or 2, 8oz chick breast w/ 2 baked potatoes, veggies (beans or corn)

8:00Pm lean protein source, salad

10:00Pm 3 egg whites, 3 strawberries, 2 scoops protein powder, 8oz skim milk,
8oz non carb yogurt

10:30Pm or 11:00Pm Bed

[/QUOTE]

Superb diet EXCEPT I would just take the BCAA's pre-cardio on an empty stomach and not have the option of whey + water. Nice job.

 

[BlondBomber]

Thanks for taking the time to right that for me bro. Glad I was half right. I want to be as solid a possible. Any other tips you can send over are welcome too.

Thanks alot bro[/QUOTE]

If you want some variety, try...
-ground turkey
-all-natural PB
-salmon, other fish
-non-fat cottage cheese
-wild rice
-top round steak (really easy cut to cook/prepare)

Upon further examination, besides almonds, where are you getting your fats?
I would recommend grape seed oil, olive oil, flax seed oil/seeds and possibly some fish oil capsules.