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

 

[cure]

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

no problem

It really depends on when your pre-workout meal is. If it's an hour before your workout and since you can't really go for a protein shake then i would go with the egg whites, since they are light, (don't be afraid to throw in a yolk) but try to get at least 30-40 grams of protein which would mean 1 whole egg (6 grams protein) and at least another 8-10 egg whites (3g x 10whites = 30grams protein). Add a half cup of dry oatmeal (40 grams carbs) and you're good.

I would re-organize your diet like this

Meal 1 6:30am
8 Egg whites 1 whole
1/2 cup oatmeal
1 banana

Meal 2 9:30am
can of tuna
1/2 cup of rice
light salad dressing, tomatoes, cucumber, mix everything to make a salad

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

Meal 4 2:30pm
can of tuna
1/2 cup of rice
light salad dressing, tomatoes, cucumber, mix everything to make a salad

Meal 5 4:30 (pre-work out)
8 Egg whites 1 whole
1/2 cup oatmeal
1 apple

Meal 6 7:00 (post work out)
8-10oz chicken or turkey
1 cup rice or 1 large sweet potatoes (up carbs for this meal)
½ cup veggies
Small salad

Meal 7 9:00 (before bed)
8 eggwhites
scoop of all natural peanut butter or handful of almonds

don't forget to get some good fibrous veggies in there (rapini, spinach, broccoli)

 

[silverskyline]

no problem

It really depends on when your pre-workout meal is. If it's an hour before your workout and since you can't really go for a protein shake then i would go with the egg whites, since they are light, (don't be afraid to throw in a yolk) but try to get at least 30-40 grams of protein which would mean 1 whole egg (6 grams protein) and at least another 8-10 egg whites (3g x 10whites = 30grams protein). Add a half cup of dry oatmeal (40 grams carbs) and you're good.

I would re-organize your diet like this

Meal 1 6:30am
8 Egg whites 1 whole
1/2 cup oatmeal
1 banana

Meal 2 9:30am
can of tuna
1/2 cup of rice
light salad dressing, tomatoes, cucumber, mix everything to make a salad

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

Meal 4 2:30pm
can of tuna
1/2 cup of rice
light salad dressing, tomatoes, cucumber, mix everything to make a salad

Meal 5 4:30 (pre-work out)
8 Egg whites 1 whole
1/2 cup oatmeal
1 apple

Meal 6 7:00 (post work out)
8-10oz chicken or turkey
1 cup rice or 1 large sweet potatoes (up carbs for this meal)
½ cup veggies
Small salad

Meal 7 9:00 (before bed)
8 eggwhites
scoop of all natural peanut butter or handful of almonds

don't forget to get some good fibrous veggies in there (rapini, spinach, broccoli)

NICELY DONE ^^^

 

[mwm5]

anything i could switch the large amount of eggs out with in meal 5?

Meal 5 4:30 (pre-work out)
8 Egg whites 1 whole
1/2 cup oatmeal
1 apple

also, does anybody else feel largely bloated when eating like this? i feel bloated a lot thought the day and hate that feeling. egg farts are terrible too

 

[cure]

anything i could switch the large amount of eggs out with in meal 5?

Meal 5 4:30 (pre-work out)
8 Egg whites 1 whole
1/2 cup oatmeal
1 apple

also, does anybody else feel largely bloated when eating like this? i feel bloated a lot thought the day and hate that feeling. egg farts are terrible too

I find carbs bloat me more then the excess protein does. It's difficult for you since you can't take in shakes or cottage cheese which is a great alternative.

 

[silverskyline]

Yeah thats rough with out being lactose and not wanting or able to utalize shakes!

Every 2 hours you should be good. You can get feeling full is you try to cram the meals in there cause you forgot to slam one and it's not an hour late and your almost time till your next meal. Just try to keep in every 2 hours that might help The carbs will bloat you for sure check into waxy maize with water

 

[mwm5]

I find carbs bloat me more then the excess protein does. It's difficult for you since you can't take in shakes or cottage cheese which is a great alternative.

tell me about it...........the one shake i've seen a lot recommend that i haven't tried is ON whey shakes. maybe i'll get a small amount and give it a shot.

 

[cure]

tell me about it...........the one shake i've seen a lot recommend that i haven't tried is ON whey shakes. maybe i'll get a small amount and give it a shot.

you can also try Cytosport Complete Whey which lists low amounts of lactose and it tastes great. http://www.cytosport.com/Product.aspx?ProductID=19

 

[mwm5]

you can also try Cytosport Complete Whey which lists low amounts of lactose and it tastes great. http://www.cytosport.com/Product.aspx?ProductID=19

that is the last one i tried, it gave me gas so horrible for two weeks i seriously almost choked on my own brew. i tried the regular muscle milk as well.

 

[mwm5]

Yeah thats rough with out being lactose and not wanting or able to utalize shakes!

Every 2 hours you should be good. You can get feeling full is you try to cram the meals in there cause you forgot to slam one and it's not an hour late and your almost time till your next meal. Just try to keep in every 2 hours that might help The carbs will bloat you for sure check into waxy maize with water

it is very very aggravating. i use to have a rock solid stomach that never got upset, for the past 9years i've been troubled with stomach issues. a lot of the foods i love, i just can't eat anymore.

 

[lacoste]

I have a problem with lactose as well. Try Isopure, or Dymatize makes a whey that is lactose free as well. BSN syntha-6 is a blend and I dont have any problem with that, but its not the best option post workout. But in a way, this could be better. Its best to get all of your food from whole foods and not shakes, and as hard as that is, in the long run you may be the better for it. Check out Ezekiel bread for an alternative carb source. It is very quick and easy, great with eggs, and it has a great profile and is a more complet protein then regular wheat bread.