*Revised Diet*

[Criminal10dinC]

i think i have done a pretty good job at setting this one up, that being said let me explain that my previous diet put on ALOT of fat very quickly (like most of you told me it would)
so i have dropped my calories to about maintence, increased my protein, and cut out all the milk (thanks steves)

breakfast: 518 calories, 19.3g fat, 33.3g carbs, 47g protein
1/2 cup oatmeal = 150 calories, 3g fat, 27g carbs, 5g pro
9tbs liquid egg whites = 75 calories, 0g fat, 0g carbs, 15g pro
2 tbsp natural peanut butter = 200 calories, 16g fat, 4g carbs, 7g pro
1 scoop whey protein w/ water = 93 calories, .3g fat, 2.3g carbs, 20g pro

lunch: 530 calories, 19.5g fat, 19g carbs, 74g protein
2 cans tuna = 300 calories, 5g fat, 0g carbs, 65g pro
1 slice wheat bread = 70 calories, .5g fat, 13g carbs, 3g pro
1 oz almonds = 160 calories, 14g fat, 6g carbs, 6g pro

snackbefore work)140 calories, 8g fat, 2g carbs, 16g protein
2 string cheese = 140 calories, 8g fat, 2g carbs, 16g protein

dinner: 617 calories, 8.8g fat, 80g carbs, 61g protein
9oz Chicken breast = 247 calories, 6.8g fat, 0g carbs, 49.5g pro
1 cup brown rice = 300 calories, 2g fat, 66g carbs, 8g pro
1 can green beans = 70 calories, 0g fat, 14g carbs, 3.5g pro

snack: (pre workout) 140 calories, 0g fat, 24g carbs, 11g pro
1 greek yogurt = 140 calories, 0g fat, 24g carbs, 11g pro

post workout: 253 calories, 1.8g fat, 13.3g carbs, 45g protein
1 scoop whey = 93 calories, .3g fat, 2.3g carbs, 20g pro
1 scoop casein = 160 calories, 1.5g fat, 11g carbs, 25g pro

totals: 2198 caloreis, 57.4g fat, 171.6g carbs, 254g pro

i think i should add some more veggies in there as well, i'm considering throwing some bell peppers into my eggs for breakfast and maybe an alvacado for lunch as well. not too sure if veggies are really "that" important??

my carbs might be a little bit higher than i would like, but i believe they are almost all "good carbs" so i wonder if that will still allow me to shed off alot of this fat that i have put on in the past month

i would like to see my protein get a little higher as well. maybe another 50g would be ideal, possibly more.







so what do you guys think?

 

[stevesmi]

peppers aren't veggies, they are actually fruits... bitter fruits are good, but they still aren't veggies. still need more... green veggies is what you need. throw in a salad before work instead of string cheese which has no nutrition at all. also a sweet potato raw before the gym is a weapon and its a veggie

i would also eliminate the breads. and if you insist on bread go with Rye bread that is made at a quality bakery

your dinner meal is definately on the right track, have that as your post workout meal and swap out the shakes.

again as i've told you ... you are a newb to this stuff so gotta start with the basics of WHOLE FOODS right now.. once you get more advanced you can start using shakes as meal replacers and get fancy. for now lets stick with whole foods as your meals. if you don't get enough nutrition your muscles flat out won't grow, thats how you will get them growing

"BUT STEVE!! i see pro's drink shakes all the time! you are an idiot steve!. my friends cousins friend uncle works out with them and they drink shakes during their workouts and after.. blah blah blah" yeah i know they drink shakes and the reason they do is cause they take insulin and thats a fast way to boost blood sugar fast and shuttle quick protein into the muscles. they need those shakes or they will go hypo. i won't get into the other reasons as you are in no way even close to needing to know more about insulin, but my point is as a newb you need to stick with whole foods right now.. you won't grow on shakes

 

[burnthiscorpse]

Lose the pre workout cheese. Its going to sit in your stomach like a rock. I would also save fats (peanut butter) for evening time when hunger cravings are the worst.

Have a scoop of whey in water right before workout.

Carbs are too high if your trying to cut/recomp IMHO. Get em down to around 100.

Your two snacks need to turn into meals. Even as simple as 6-8 oz of meat each(chicken/white fish ect) This will also add another 80 ish grams of protein to your diet without tons of calories. Your definatley pointed in the right direction.

It would be really great if you could get a whole food meal in about an hour after your PWO shake.

 

[Criminal10dinC]

your dinner meal is definately on the right track, have that as your post workout meal and swap out the shakes.

the only problem with this i see is that i work out late at night, and usually am in bed within an hour of getting home from the gym.

is it a good idea to have such a heavy meal in my stomach over night? that's why i initially decided to go with the shakes pwo/b4 bed....

what do you think

 

[Buildingup24]

It's not bad. But 2200 for your size on a T cycle? Wouldn't you lose weight? I would assume its better to put on lean mass now and continue to do so thru your PCT and then when your Hormones are back to normal...cut fat. I keep going back to the fact that you're 6'3" and 195lbs. It just seems low to me.

Just my opinion-but it's much improved than before. If you do decide to add calories- get protein up to 300 at least since Test cycle will increase protein synthesis and such.

 

[stevesmi]

It's not bad. But 2200 for your size on a T cycle? Wouldn't you lose weight? I would assume its better to put on lean mass now and continue to do so thru your PCT and then when your Hormones are back to normal...cut fat. I keep going back to the fact that you're 6'3" and 195lbs. It just seems low to me.

Just my opinion-but it's much improved than before. If you do decide to add calories- get protein up to 300 at least since Test cycle will increase protein synthesis and such.

his background is a bit different. he actually if you look at his pics he has about 18-19% body fat and not much muscle at all on his frame. to me his best strategy would be to cut down on the fat and then worry about putting on mass later on. thats easier than putting on mass now and getting over 20% IMO then worrying about cutting back down later

 

[stevesmi]

the only problem with this i see is that i work out late at night, and usually am in bed within an hour of getting home from the gym.

is it a good idea to have such a heavy meal in my stomach over night? that's why i initially decided to go with the shakes pwo/b4 bed....

what do you think

it can really effect your sleep working out late like that... really you should give it 3-4 hours before sleeping at night if you want the best sleep. but you gotta do what you gotta do if thats how your schedule has to be. in your case half a chicken breast with some brown rice and veggies after your workout would work then bed. that would be way less heavy on your stomach anyway than the shakes. but if you don't have the time and the shakes are convenient for you then again you gotta do what you gotta do i guess.

 

[Buildingup24]

his background is a bit different. he actually if you look at his pics he has about 18-19% body fat and not much muscle at all on his frame. to me his best strategy would be to cut down on the fat and then worry about putting on mass later on. thats easier than putting on mass now and getting over 20% IMO then worrying about cutting back down later

True. I just figured it'd be a waste of cycling (idk much about the topic besides the effects/sides/hormonal changes..that sort of thing.)

Criminal- I know diet n training but these guys know what's up when gear comes into play more than me so lists to them. Imma sideline myself on this n learn

 

[Criminal10dinC]

gotta have the whey-protein shakes still, just out of caloric necessity. but lemme know how this looks.... i dropped the carbs, got them down to 118g. got my protein up to 350g, fats are below 60g.



meal 1: 518 calories, 19.3g fat, 33.3g carbs, 47g protein
1/2 cup oatmeal = 150 calories, 3g fat, 27g carbs, 5g pro
9tbs egg whites = 75 calories, 0g fat, 0g carbs, 15g pro
2 tbsp natural peanut butter = 200 calories, 16g fat, 4g carbs, 7g pro
1 scoop whey protein w/ water = 93 calories, .3g fat, 2.3g carbs, 20g pro

meal 2: 432 calories, 7.8g fat, 40g carbs, 55.25g protein
9oz Chicken breast = 247 calories, 6.8g fat, 0g carbs, 49.5g pro
1/2 cup brown rice = 150 calories, 1g fat, 33g carbs, 4g pro
1/2 can green beans = 35 calories, 0g fat, 7g carbs, 1.75g pro

meal 3 before work: 258 calories, 4.8g fat, 2.3g carbs, 53g pro
6oz chicken breast = 165 calories, 4.5g fat, 0g carbs, 33g pro
whey protein 1 scoop = 93 calories, .3g fat, 2.3g carbs, 20g pro

meal 4 at work: 225.8 calories, 3.8g fat, 8.2g carbs, 38g protein
5 egg whites = 85.8 calories, .3g fat, 1.2g carbs, 18g pro
3 1/2oz chicken breast = 140 calories, 3.5g fat, 7g carbs, 20g pro

meal 5 after work/pre workout: 398 calories, 4.8g fat, 26.3g carbs, 64g protein
1 container greek yogurt = 140 calories, 0g fat, 24g carbs, 11g pro
1 scoop whey protein = 93 calories, .3g fat, 2.3g carbs, 20g pro
6oz chicken breast = 165 calories, 4.5g fat, 0g carbs, 33g pro

meal 6 post workout: 553 calories, 19.3g fat, 8.3g carbs, 91g pro
2 cans tuna = 300 calories, 5g fat, 0g carbs, 65g pro
1 oz almonds = 160 calories, 14g fat, 6g carbs, 6g pro
1 scoop whey = 93 calories, .3g fat, 2.3g carbs, 20g pro


totals: 2384.8 calories, 59g fat, 118.4g carbs, 348.25g protein

 

[stevesmi]

True. I just figured it'd be a waste of cycling (idk much about the topic besides the effects/sides/hormonal changes..that sort of thing.)

Criminal- I know diet n training but these guys know what's up when gear comes into play more than me so lists to them. Imma sideline myself on this n learn

yeah read his log.. we already tried to convince him to not cycle right now, but he is going with it anyway. at his age I cannot do anything to stop him.. if he was under 21 would be a diff story on EF.. but he is a man and has to make his own decisions