Another critique my diet

[gman]

I am about 5'8" and weigh about 155 LBS. My BF I would guess is between 10-12%. My goal is to gain muscle with minimal fat gains, just like most people on this board. Here is a typical diet day for me. Note that the diet will change from day to day.
5:30- 6:00 breakfast:
2 whole eggs scrambled with nonfat cheese. 1 to 1 1/2 servings of Oatmeal mixed with milk and splenda. Sometimes I will eat a "healthier" cold cereal such as grapnuts.
Around 9:00 to 9:30 (midmorning
Protein drink: 1 cup skim or 1% milk 1 to 1 1/2 scoop protein powder. 1 banana and a fat source such as Peanut butter, almond butter, two eggs or a tablespoon of UDOs oil. Sometimes I will add dry oatmeal.
Lunch.
This meal various. I try to eat meal that consist of 20-40 grams protein, 30-60 grams of carbs and about 15-20 grams of fat. This is my non-workout day lunch. My lunch pre and post workout is 1 cup water mixed with 8 ounces juice, 1 tbls spoon honey and about 1 1/2 scoop or 30 grams protein powder. I drink half during my workout and the rest after my workout.
Mid afternoon.
Same as midmorning.
Dinner.
About the same as lunch
Before Bed:
Usually nonfat cottage cheese mixed with nonfat, sugar free yogurt. A source of fat. Either tablespoon of PB or 1/2 of an avocado.
Note: I try to get veggies when ever possible. When I don't feel like eating my veggies I will drink low sodium V8. Right now I am using Perfects Food greens formula (not the best tasting stuff).

[hossjob]

I'll study this later. Make some suggestions. I have class to attend to right now.

[mrbeefy]

Just a quick 2 cents:

I would guess (without counting) to kick up your protein a bit.
Stay away from just about anything "manufactured". Eat as much natural foods as possible.

Carfeul of type of peanut butter. Low or no sodium added natural peanut butter. I get mine from the Amish. Ground while you wait

Jack Lalane was at the Olympia a few years ago for a life time achievment award (90 + years old).
He said, "If man made it, don't eat it!"

Keep a tight journal of everythng you're eating.
Push 1 + gallons of water.
Lift heavy.

Just a quick once over

[Tim Wescott]

I would eat a lot more protein at breakfast,and in the overall diet..........two eggs and some cheese is far from enough to start your day after being in a fasted state all night sleeping.

I`m guilty of not eating enough veggies myself lately,but V-8 juice is not a really good substitute as you miss out on the fiber.

All around ,I would say to just make sure you get at least 1 gram of protein per pound of bodyweight,mix up carb intake ,but from good sources,and eat simple carbs after training,and eat good fats but don`t go overboard as they are calorie dense.

[gman]

I always use natural Peanut, Almond, or other nut butters. I make an effort to get in at least 20 grams of protien per. meal. My total protien in take is about 160-180 grams which is a little more than 1LB per. bodyweight.

[RUBICON19]

gman said:

I am about 5'8" and weigh about 155 LBS. My BF I would guess is between 10-12%. My goal is to gain muscle with minimal fat gains, just like most people on this board. Here is a typical diet day for me. Note that the diet will change from day to day.
5:30- 6:00 breakfast:
2 whole eggs scrambled with nonfat cheese. 1 to 1 1/2 servings of Oatmeal mixed with milk and splenda. (Skip the grapenuts and keep the oats. Add about 6 or so egg whites to this meal.) Sometimes I will eat a "healthier" cold cereal such as grapnuts.
Around 9:00 to 9:30 (midmorning
Protein drink: 1 cup skim or 1% milk 1 to 1 1/2 scoop protein powder. 1 banana and a fat source such as Peanut butter, almond butter, two eggs or a tablespoon of UDOs oil. Sometimes I will add dry oatmeal. (Cool)Lunch.
This meal various. I try to eat meal that consist of 20-40 grams protein, 30-60 grams of carbs and about 15-20 grams of fat. This is my non-workout day lunch. My lunch pre and post workout is 1 cup water mixed with 8 ounces juice, 1 tbls spoon honey and about 1 1/2 scoop or 30 grams protein powder. I drink half during my workout and the rest after my workout. (I would drink this post workout and have something else pre workout)Mid afternoon.
Same as midmorning.
Dinner.
About the same as lunch
Before Bed:
Usually nonfat cottage cheese mixed with nonfat, sugar free yogurt. A source of fat. Either tablespoon of PB or 1/2 of an avocado. ( how much cott cheese?)Note: I try to get veggies when ever possible. When I don't feel like eating my veggies I will drink low sodium V8. Right now I am using Perfects Food greens formula (not the best tasting stuff).

(Get the veggies in. Perfect food tastes NASTY!)

[hossjob]

My suggestions - in a nut shell - to keep it easy:

1) Eat 6-7 times per day. Feeding more often keeps muscles anabolic and keeps metabolism up. This equals burning fat and building muscle!! Wha tyou want.

2) Every meal must contain a LEAN, NATURAL protein source (little to no processed meats) or protein shake. Chicken, tuna, fish, lean beef, steak, whey protein, casein protein, etc...

3) Supplement with no less than 14-28 grams of EFA's per day from flax oil, almonds, natural peanut butter, salmon, etc...

4) Eat 1-2 grams of carbohydrates per pound of bodyweight. Start at 1 gram. Eat half of them immediately post workout. Eat 25% w/ breakfast and eat 12.5% of them w/ meals 2 & 3. The rest of your meals should be lean protein supplemented w/ EFA's. If you are losing weight bump it up to 1.5 grams per pound. Not gaining there up to 2 grams and so forth. Once you get to a point where you are gaining fat you'll have to back off. This is your carb point. Where you need to be to stay somewhat lean and put on muscle.

5) 1 Hour before your workout have 30-40 grams protein w/ 10-14 Grams EFA's. I like whey protein and natural peanut butter or almonds.

6) Eat leafy green veggies (broccoli, asparagus, peppers, green beans, salad) as much as you want. More the better.

7) Eat carbs from clean sources (Oats, Brown Rice, Yams, Potatos, Whole Wheat pasta/bread)

8) Post workout have fast acting carbs only - rice cakes, white rice, white potato, white bread, honey, etc...

9) Eat no less than 1.5 grams of protein per pound of body weight. I'd up it to 2 grams!

[sicario]

I agree with the rest about uping your protein intake. Also ditch the honey in your pre-workout meal. The sugar from that will blunt your fat burning during your workout. I am very "anal" about pre-workout carbs, as I want to burn as much fat as possible during my workouts, even when I am not dieting. If you wanted to get really "nit picky" about it, you could even substitute the juice in the pre-workout shake for more water or non-fat milk. I haven't had juice in years. It is mostly sugar, and all the benifits of the fruit are pretty much taken out in the manufacturing process. Most people in the know say that post-workout simple carbs are almost all used to replenish glycogen stores and "ram" aminos into the muscles, so you could use the honey and juice in your post-workout shake. Vin.l

[ntrllftr]

I'm at work most of the day so I get breaks and can only eat then or els I would eat every 2 1/2 hours instead of the 3, but what ya gonna do?
I am looking to do a show on March 24th.
We have about the same stats and my diet goes a little like this.

4:30am 30 min cardio

5:00am (Not recommended) ravioli and protein drink, stick with your oat meal but get more protein.

8:30am 1 1/2 cans tuna or 10 oz chicken breast or 6 hard boiled eggs (4whites two whole)

11:30 am same as 8:30

2:30pm Protien bar

4:45pm get home from work drink a protein drink with a multi vitamin

5:00pm work out do cardio for 25 minutes

about 7:30 to 8:00 pm usually 7 eggs (5 whites 2 whole) scrambled with some cheese and mushrooms.

9:00 BED
since you want to keep the BF% about the same you need to add some carbs and keep the cardio minimal if you do it at all.
Good luck!

[gman]

sicario said:

I agree with the rest about uping your protein intake. Also ditch the honey in your pre-workout meal. The sugar from that will blunt your fat burning during your workout. I am very "anal" about pre-workout carbs, as I want to burn as much fat as possible during my workouts, even when I am not dieting. If you wanted to get really "nit picky" about it, you could even substitute the juice in the pre-workout shake for more water or non-fat milk. I haven't had juice in years. It is mostly sugar, and all the benifits of the fruit are pretty much taken out in the manufacturing process. Most people in the know say that post-workout simple carbs are almost all used to replenish glycogen stores and "ram" aminos into the muscles, so you could use the honey and juice in your post-workout shake. Vin.l

I read this article on T-nation that suggested a drink that provides 15 grams protien and 30 grams carbs during your workout and the same ratio after. Of course they suggest using Surge. I was trying to somewhat duplicate it. I know the carbs are different one is dextrose and the other is frutose. Here is a link to the article www.t-nation.com/readTopic.do?id=1173228

[beckie]

Everyone reacts differently to dextrose-for some it can aid recovery and muscle growth but for others it is a recipe for adding fat. If you are prone to gaining fat I would suggest you have a shake with some BCAA's instead or maybe some Xtend which has BCAA's,Leucine and glutamine in it.

[Tim Wescott]

RAVIOLI RULES!!!!!!!!!!!!!!!!! #smileygrouplaugh5js#

[ntrllftr]

admin said:

RAVIOLI RULES!!!!!!!!!!!!!!!!! #smileygrouplaugh5js#

#drool3xm#