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Tom Treutlein
New member
Yeah. I'm gonna go ahead and imitate Synpax now. I was just up all night out of boredom (it's not 6:00 AM, so I'll just stay up all night) making myself a diet. I'm juggling between which training routine I wanna start, but I'm giving myself this whole next week off.
So, I have a diet setup for myself that surprisingly costs very little. I have varying amounts of food for training/non-training days, and I accoutned for all expensives of food (aside from dextrose which is 0.05 for a serving and I don't even take their recommended amount [40g here, so 8 tsp]).
It ends up costing me $40.25 a week. Training days cost $5.95 each, and non-training $5.60. I plan to train 3x a week, M/W/F. Either way, if you were to train 4x a week it wouldn't make much of a difference. I ditched the milk entirely. Only water. Macronutrient ratios and such look like this...
Training Day-----Calories-----Fat-----Carb-----Pro
Grand Total------3665------123.5-----299-----353
x Bodyweight-----21.1-------0.7------1.7------2.0
Calories----------3665-----1111.5----1196----1412
% Calories-------3665-------30%-----32%-----38%
Non-Training Day-----Calories-----Fat-----Carb-----Pro
Grand Total------------3255-----132.5----179-----329
x Bodyweight-----------18.5------0.8------1.0-----1.9
Calories----------------3225----1192.5----716----1316
% Calories-------------3225------37%-----22%----41%
The calories may not add up perfectly to the grand total, but they're close enough. It's due to rounding for the sake of conveinence on my part. The diet consists of the following: ANPB, tuna, cottage cheese, protein powder, Total, oatmeal, peanuts, almonds, olive oil, UDO's Oil, brown rice, mayo, eggs (large), chicken breasts.
I would throw in red meat, but I don't have the money at the time, and it's not as conveinent as all of this. The cottage cheese is whipped, ON is my powder of choice, I have the Total in there which I know I'll get bitched at, but it's mainly for the vitamin and mineral content. Plus some OCD I cannot and won't get over. It's a long, odd, sad story. So forget it's even there. Sub it for one more serving of oatmeal. 100% Whole Grain oatmeal. Dry roasted peanuts. The olive oil is extra virgin, 1 tbsp of the UDO's daily (since it's pricey), the mayo is REAL SC
the eggs are regular large white eggs. Organic are more expensive, so I opted for these. The chicken breasts are skinless. I buy a 14 breast bag from Tyson for $14.
Like I said, I didn't add in the minimal cost of dextrose. It'd end up being about $.08 added to the weekly total though. I have a vitamin E supplement I take daily, and 100+ Centrum Multivits. I know they're not good, but I have them, and will use them as my source right now.
The diet has 3 carb meals, 2 fat meals, and 1 protein only meal. Meals 1, 3, and 6 are carbs. Meals 2 and 7 are fats. Meals 4 and 5 are pre/post-workout. Meal 8 is the protein only meal. Every meal has protein, and a good amount. Some whey in the A.M. to get your protein going, tuna and whey at night with some nuts (if I want, that's not calculated in) to slow digestion a bit. Dextrose is 40g post-workout. An hour later is brown rice and oatmeal with a chicken breast and veggies. On non-training days I still take in my pre/PW meals. Pre is only some protein in water, but that's an hour after a meal. Then an hour later (predicted PW meal) I have another scoop, so even though it's whey and digested quick, there's protein coming in 3 times in 3 hours.
So, I'm sorry that was a lot to read (if anyone bothered), but I figured I did good for once with my diet plan, and wanted to share. Considering it's cheap and pretty effecient (I don't cook my oatmeal, will cook chicken and hardboil eggs on weekends for the entire week, and throw the brown rice in the microwave) I figure it's something I should post up here. I know how other people in school like myself have trouble with financial issues, or just conveinence. Gives a bit of variety, but not a ton. Meant to be for bulking, by the by. It's got a fair enough variety throughout the day.
Final note, as you could've seen above, there's 120 less grams of carbs on non-training days. I figure they wouldn't be necessary since glycogen stores should be replenished after going through dextrose (PW), the brown rice and oatmeal (on the training day an hour after PW meal), and the 2 servings/1 cup of oatmeal (which you get the morning of the non-training day).
Alright...not sleeping tonight/today so I'll just go for a nice morning hike. Please post up what you think of my diet. To reiterate, goals are to bulk, I'm 17, 174 lbs., ~13% bodyfat (never had it done, just estimating from what I've seen), training for 2 years (never could stay consistent with either diet or training though so I lost a ton of progress I could've made right there...probably would've been the size I wanted by now), am 5'11.5", and...yeah...
So hungry...
Ugh, and as an edit, if anyone wants the MS Spreadsheet I have of all the info (foods, nutritional facts, cost to buy, per serving, daily totals, subtotals of every meal along with the time, and the grand totals of everything, just PM me. Or if you have AIM - Seeking Solace 0).
So, I have a diet setup for myself that surprisingly costs very little. I have varying amounts of food for training/non-training days, and I accoutned for all expensives of food (aside from dextrose which is 0.05 for a serving and I don't even take their recommended amount [40g here, so 8 tsp]).
It ends up costing me $40.25 a week. Training days cost $5.95 each, and non-training $5.60. I plan to train 3x a week, M/W/F. Either way, if you were to train 4x a week it wouldn't make much of a difference. I ditched the milk entirely. Only water. Macronutrient ratios and such look like this...
Training Day-----Calories-----Fat-----Carb-----Pro
Grand Total------3665------123.5-----299-----353
x Bodyweight-----21.1-------0.7------1.7------2.0
Calories----------3665-----1111.5----1196----1412
% Calories-------3665-------30%-----32%-----38%
Non-Training Day-----Calories-----Fat-----Carb-----Pro
Grand Total------------3255-----132.5----179-----329
x Bodyweight-----------18.5------0.8------1.0-----1.9
Calories----------------3225----1192.5----716----1316
% Calories-------------3225------37%-----22%----41%
The calories may not add up perfectly to the grand total, but they're close enough. It's due to rounding for the sake of conveinence on my part. The diet consists of the following: ANPB, tuna, cottage cheese, protein powder, Total, oatmeal, peanuts, almonds, olive oil, UDO's Oil, brown rice, mayo, eggs (large), chicken breasts.
I would throw in red meat, but I don't have the money at the time, and it's not as conveinent as all of this. The cottage cheese is whipped, ON is my powder of choice, I have the Total in there which I know I'll get bitched at, but it's mainly for the vitamin and mineral content. Plus some OCD I cannot and won't get over. It's a long, odd, sad story. So forget it's even there. Sub it for one more serving of oatmeal. 100% Whole Grain oatmeal. Dry roasted peanuts. The olive oil is extra virgin, 1 tbsp of the UDO's daily (since it's pricey), the mayo is REAL SC
the eggs are regular large white eggs. Organic are more expensive, so I opted for these. The chicken breasts are skinless. I buy a 14 breast bag from Tyson for $14.Like I said, I didn't add in the minimal cost of dextrose. It'd end up being about $.08 added to the weekly total though. I have a vitamin E supplement I take daily, and 100+ Centrum Multivits. I know they're not good, but I have them, and will use them as my source right now.
The diet has 3 carb meals, 2 fat meals, and 1 protein only meal. Meals 1, 3, and 6 are carbs. Meals 2 and 7 are fats. Meals 4 and 5 are pre/post-workout. Meal 8 is the protein only meal. Every meal has protein, and a good amount. Some whey in the A.M. to get your protein going, tuna and whey at night with some nuts (if I want, that's not calculated in) to slow digestion a bit. Dextrose is 40g post-workout. An hour later is brown rice and oatmeal with a chicken breast and veggies. On non-training days I still take in my pre/PW meals. Pre is only some protein in water, but that's an hour after a meal. Then an hour later (predicted PW meal) I have another scoop, so even though it's whey and digested quick, there's protein coming in 3 times in 3 hours.
So, I'm sorry that was a lot to read (if anyone bothered), but I figured I did good for once with my diet plan, and wanted to share. Considering it's cheap and pretty effecient (I don't cook my oatmeal, will cook chicken and hardboil eggs on weekends for the entire week, and throw the brown rice in the microwave) I figure it's something I should post up here. I know how other people in school like myself have trouble with financial issues, or just conveinence. Gives a bit of variety, but not a ton. Meant to be for bulking, by the by. It's got a fair enough variety throughout the day.
Final note, as you could've seen above, there's 120 less grams of carbs on non-training days. I figure they wouldn't be necessary since glycogen stores should be replenished after going through dextrose (PW), the brown rice and oatmeal (on the training day an hour after PW meal), and the 2 servings/1 cup of oatmeal (which you get the morning of the non-training day).
Alright...not sleeping tonight/today so I'll just go for a nice morning hike. Please post up what you think of my diet. To reiterate, goals are to bulk, I'm 17, 174 lbs., ~13% bodyfat (never had it done, just estimating from what I've seen), training for 2 years (never could stay consistent with either diet or training though so I lost a ton of progress I could've made right there...probably would've been the size I wanted by now), am 5'11.5", and...yeah...
So hungry...Ugh, and as an edit, if anyone wants the MS Spreadsheet I have of all the info (foods, nutritional facts, cost to buy, per serving, daily totals, subtotals of every meal along with the time, and the grand totals of everything, just PM me. Or if you have AIM - Seeking Solace 0).
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