The diet; opinions welcome

[mwm5]

Here is the diet i have been trying to follow and switch around a little. My goal is to build a good amount of mass but keep it as lean as possible. I'm lucky to have a job that allows for me to eat whenever i want!!! There are no whey/protein shakes due to the fact of my weak stomach.

stats:

25yrs old
5'11"
175-180lbs

goals: get over 190lbs and stay very lean. not looking to get huge. would like to do it natty.

The Diet:

Meal 1 6:30am
3 Egg whites 1 whole
special K cereal bar
Bottle O.J.

Meal 2 9:30am
small can tuna
Spoonful NPB
banana

Meal 3 11:30am
8 oz chicken or turkey
1/2 cup whole grain
1/2 cup veggies
1 orange

Meal 4 2:30pm
Same as 3 minus the orange

Meal 5 4:30 (pre-work out)
2 egg whites on whole grain English muffin
2 scopes superpump250 in 8oz O.J.

Meal 6 7:00 (post work out)
8-10oz chicken or turkey
½ cup rice or potatoes
½ cup veggies
Small salad

Meal 7 9:00 (before bed)
2 egg whites 2 whole scrambled
Pinch of shredded cheese on eggs

 

[Sim882]

Meal 1 - I would ditch the OJ, which is loaded with fructose which is unlikely to assist ur bulk overly (as it will be stored as liver glycogen or converted into fat). There are also better options than a special K bar - e.g., any wholegrain cereal. Not a hell of a lot of protein either

Meal 2 - this is fine, although u could again consider a more complex carb or just more carbs

Meal 3-4 - good

Meal 5 - scrap the OJ again

Meal 6 - up to u, but consider a shake (whey + waxy maize). If using whole foods, perhaps scrap the fiberous veggies which may slow digestion. Something like white rice/potatoes + lean meat would probably work best here (I'm suggesting white rice or potatoes as high GI and high insulin effect). U could even throw in a glass of milk to add to the insulin effect.

Meal 7 - up protein. Maybe go to 4 whole eggs + 2 whites.

OVERALL COMMENTS
- it is definitely good, but maybe is low on fats (a few eggs, PB only). Consider adding some more fats (what are ur macros) particularly a source of omega 3 which is lacking
- use a multi-vitamin given modest amount of veggies

Here is the diet i have been trying to follow and switch around a little. My goal is to build a good amount of mass but keep it as lean as possible. I'm lucky to have a job that allows for me to eat whenever i want!!! There are no whey/protein shakes due to the fact of my weak stomach.

stats:

25yrs old
5'11"
175-180lbs

goals: get over 190lbs and stay very lean. not looking to get huge. would like to do it natty.

The Diet:

Meal 1 6:30am
3 Egg whites 1 whole
special K cereal bar
Bottle O.J.




Meal 2 9:30am
small can tuna
Spoonful NPB
banana

Meal 3 11:30am
8 oz chicken or turkey
1/2 cup whole grain
1/2 cup veggies
1 orange

Meal 4 2:30pm
Same as 3 minus the orange

Meal 5 4:30 (pre-work out)
2 egg whites on whole grain English muffin
2 scopes superpump250 in 8oz O.J.

Meal 6 7:00 (post work out)
8-10oz chicken or turkey
½ cup rice or potatoes
½ cup veggies
Small salad

Meal 7 9:00 (before bed)
2 egg whites 2 whole scrambled
Pinch of shredded cheese on eggs

 

[mwm5]

OVERALL COMMENTS
- it is definitely good, but maybe is low on fats (a few eggs, PB only). Consider adding some more fats (what are ur macros) particularly a source of omega 3 which is lacking
- use a multi-vitamin given modest amount of veggies

i take fish oil three times a day and a mulit-v twice a day.

-i can't do the milk like you stated b/c of the lactose

-also can't do the shake like you suggested b/c my stomach just won't let it happen.

 

[mwm5]

is there any juice better than OJ? i can't stand drinking only water all the time

 

[krisco]

Here is the diet i have been trying to follow and switch around a little. My goal is to build a good amount of mass but keep it as lean as possible. I'm lucky to have a job that allows for me to eat whenever i want!!! There are no whey/protein shakes due to the fact of my weak stomach.

stats:

25yrs old
5'11"
175-180lbs

goals: get over 190lbs and stay very lean. not looking to get huge. would like to do it natty.

The Diet:

Meal 1 6:30am
3 Egg whites 1 whole
special K cereal bar
Bottle O.J.

Meal 2 9:30am
small can tuna
Spoonful NPB
banana

Meal 3 11:30am
8 oz chicken or turkey
1/2 cup whole grain
1/2 cup veggies
1 orange

Meal 4 2:30pm
Same as 3 minus the orange

Meal 5 4:30 (pre-work out)
2 egg whites on whole grain English muffin
2 scopes superpump250 in 8oz O.J.

Meal 6 7:00 (post work out)
8-10oz chicken or turkey
½ cup rice or potatoes
½ cup veggies
Small salad

Meal 7 9:00 (before bed)
2 egg whites 2 whole scrambled
Pinch of shredded cheese on eggs

i agree drop the OJ and cereal bar and add real fruit and otmeal, just my opinion!!
very good overall!

 

[mwm5]

i agree drop the OJ and cereal bar and add real fruit and otmeal, just my opinion!!
very good overall!

should i add more fruit than the banana and orange i already eat? i was eating a banana, orange, and apply throughout the day but dropped it being concerned about too much sugar. the cereal bar isn't much i know, but it is something i eat on the way to work (i drive 35miles one way). it is VERY tough for me due to my terribly weak stomach, but i'm trying to get something put together that works. thanks guys for all the info and suggestions.

 

[cure]

don't just look at sugars. Those sugars aren't actually bad for you because they don't spike blood sugar like watermelon/cranberries or refined sugar does. Stick to fruits like apples, oranges, blueberries, raspberries. I would also up the complex carbs especially during the day and maybe taper them off at night. Don't be afraid of eating some oatmeal (not the quick oats), brown rice and my personal favorite sweet potatoes. You will not put on lean mass by eating things like english muffins, only 2 egg whites etc etc. You need to up both the protein and carbs IMO.

 

[mwm5]

don't just look at sugars. Those sugars aren't actually bad for you because they don't spike blood sugar like watermelon/cranberries or refined sugar does. Stick to fruits like apples, oranges, blueberries, raspberries. I would also up the complex carbs especially during the day and maybe taper them off at night. Don't be afraid of eating some oatmeal (not the quick oats), brown rice and my personal favorite sweet potatoes. You will not put on lean mass by eating things like english muffins, only 2 egg whites etc etc. You need to up both the protein and carbs IMO.

what would you suggest pre work out instead of the eggs/english muffin deal?

what carbs can i add to the day meals? carbs i have now are usually two pieces of flaxseed bread and over a cup of whole grain rice. post work out i always have rice and/or potatoes with the meal.

i guess i need help on the carb situation.

thanks for the help

 

[Tatyana]

Fruit sugar, fructose, does not trigger insulin to be released, but it does induce glycolysis (the central pathway in metabolism) more strongly than any other macromolecule.

I have been reading up on fructose, and it can enter muscle cells without the glucose transporters that insulin brings to the surface.

Post workout fruit juice is great, otherwise, I would have the whole fruit.

I agree with Simm, special K bars are really not a good option.

If you want something quick shredded wheat.

Also check all of your wholewheat breads for artificial ingredients and sugar, you can get good quality bread, but you may have to switch brands, or get them from a health food shop.

 

[silverskyline]

This is honestly a pretty good answer, my alternates.

Fibrous vegies are highly necessary arouns 25 grams of fiber per day the average adult gets 7!

Milk is good but if your going to utalize it with meal 6 and thats your PWO meal no milk slows digestion. Utalize Milk or Cottage Cheese before bed as it is slower digesting to refrain from catabolization over night.

Multi Vit, get on it and lastly (just read you were ok good)...

Waxy with Whey is a good sugestion along with all others by sim on this one. Thanks Sim for covering most of that stuff makes my job simpler

Try to get some lactose milk if you can haldle that instead, maybe this is a good time for soy? Hummmm

Meal 1 - I would ditch the OJ, which is loaded with fructose which is unlikely to assist ur bulk overly (as it will be stored as liver glycogen or converted into fat). There are also better options than a special K bar - e.g., any wholegrain cereal. Not a hell of a lot of protein either

Meal 2 - this is fine, although u could again consider a more complex carb or just more carbs

Meal 3-4 - good

Meal 5 - scrap the OJ again

Meal 6 - up to u, but consider a shake (whey + waxy maize). If using whole foods, perhaps scrap the fiberous veggies which may slow digestion. Something like white rice/potatoes + lean meat would probably work best here (I'm suggesting white rice or potatoes as high GI and high insulin effect). U could even throw in a glass of milk to add to the insulin effect.

Meal 7 - up protein. Maybe go to 4 whole eggs + 2 whites.

OVERALL COMMENTS
- it is definitely good, but maybe is low on fats (a few eggs, PB only). Consider adding some more fats (what are ur macros) particularly a source of omega 3 which is lacking
- use a multi-vitamin given modest amount of veggies