Pls let me know if my diet sucks :-)

[Nicorette]

Ok I’ve revised it like a thousand times. This diet was composed using bits and pieces of info I’ve collected from this forum.

Meal # 1
Protein Shake with 1-cup skim milk
1 Teaspoon Flax Oil
1 Cup brown rice

WORKOUT

Meal # 2
1 Can Tuna
4 Tbsp regular sour cream
1 ½ cups fresh Pineapple

Meal # 3
1 medium yam

Meal # 4
Protein Shake with 1-cup skim milk
2 Tbsp Flax oil
1 ½ cups steamed broccoli

Meal # 5
5 egg whites
1 Apple
10 almonds

Meal # 6
1 medium potato

Meal # 7
Protein shake with 1-cup skim milk
2 cups steamed carrots
1 tsp Olive oil

Total Cals: 2138

Current weight: 125lbs

40 min cardio 6 x week
Lift 6 x week

Goal: I want to gain more muscle mass with out gaining fat.

 

[sublime35]

Ok I’ve revised it like a thousand times. This diet was composed using bits and pieces of info I’ve collected from this forum.

Meal # 1
Protein Shake with 1-cup skim milk
1 Teaspoon Flax Oil
1 Cup brown rice

WORKOUT
You need a PWO shake of something like whey and oats or some other carb source. then a whole meal 1 to 1 1/2 hrs. later.

Meal # 2
1 Can Tuna
4 Tbsp regular sour cream (You could use some better fats like some EFA mayo or some olive or flax oil.)
1 ½ cups fresh Pineapple (I would switch the pinapple to meal one and bring the rice down here because fruit is good for refilling liver glycogen first thing in the morning)

Meal # 3
1 medium yam (needs protein)

Meal # 4
Protein Shake with 1-cup skim milk
2 Tbsp Flax oil
1 ½ cups steamed broccoli

Meal # 5
5 egg whites
1 Apple
10 almonds

Meal # 6
1 medium potato (needs protein)

Meal # 7
Protein shake with 1-cup skim milk
2 cups steamed carrots
1 tsp Olive oil

Total Cals: 2138

Current weight: 125lbs

40 min cardio 6 x week (IMO thats too much cardio to start out with. Your body will adapt to that and then what will you do? I would start out with 2 or 3 times a week and add more later)
Lift 6 x week (I would say do a 3 or 4 day split, you don't wanna over train)

Goal: I want to gain more muscle mass with out gaining fat.

I would say you need to lose some of the shakes. Meals 3 and 6 need to have some sort of protein. Chicken, tuna that sort of thing. Your last meal i would def. lose the shake and have some cottage cheese instead, Unless you are using a casein protein. Whole food is always better because it has a thermogenic effect and your body burns more calories to digest the food. Some one just posted a great thread on this, you may wanna read it. Might wanna lose some of the milk later on as it contains a good bit of sugar but i would wait until your progresss slows down.

 

[pintoca]

Nic, couple of questions:

How many cals and what ratios all this amount to?

If you want to bulk, cardio 6x week is excesive, you don't want to burn all the extra cals you need for building your muscle, tone it down to 2 or 3 (max) times and only 30 mins at a very low pace. Cardio while bulking is just to fend off excesive fat and to keep your cardiovascular system churning.

I also see most of your carbs come from fruits (which I know you love) but you have to pack on muscle glycogen and not liver glycogen so you should change some of those fruity thingies for some whallop-packing yams, sweet potatoes, and generally speaking good carbs

3 shakes per day??? , come one!!! Cook some chickin!!!!

Mean 3 is 100% carbs... try to keep a balance with all your foods: Complete Proteing, starchy carb, fibrous carb. Add the fats with the foods that are lower in starches...

And last but not least... WHERE IN CANADA IS YOUR PWO SHAKE!!!!

tune up and come back girl!!!!

Pintoca

 

[Nicorette]

I would say you need to lose some of the shakes. Meals 3 and 6 need to have some sort of protein. Chicken, tuna that sort of thing. Your last meal i would def. lose the shake and have some cottage cheese instead, Unless you are using a casein protein. Whole food is always better because it has a thermogenic effect and your body burns more calories to digest the food. Some one just posted a great thread on this, you may wanna read it. Might wanna lose some of the milk later on as it contains a good bit of sugar but i would wait until your progresss slows down.

thank you.

 

[Nicorette]

Nic, couple of questions:

How many cals and what ratios all this amount to?

If you want to bulk, cardio 6x week is excesive, you don't want to burn all the extra cals you need for building your muscle, tone it down to 2 or 3 (max) times and only 30 mins at a very low pace. Cardio while bulking is just to fend off excesive fat and to keep your cardiovascular system churning.

I also see most of your carbs come from fruits (which I know you love) but you have to pack on muscle glycogen and not liver glycogen so you should change some of those fruity thingies for some whallop-packing yams, sweet potatoes, and generally speaking good carbs

3 shakes per day??? , come one!!! Cook some chickin!!!!

Mean 3 is 100% carbs... try to keep a balance with all your foods: Complete Proteing, starchy carb, fibrous carb. Add the fats with the foods that are lower in starches...

And last but not least... WHERE IN CANADA IS YOUR PWO SHAKE!!!!

tune up and come back girl!!!!

Pintoca

I will NEVER stop eating fruit. I don't care if my ass falls to my ankles.

I'm not sure what the ratios are.

I'm addicted to cardio.

I'm sick of chicken. Shakes are less work

I will definately work on balancing my meals.

Thanks for the reply Pint! I always enjoy hearing from you.