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akondog
03-14-2003, 10:55 PM
Hello,

I am 24, 6'1 190lbs...just starting a 4-day per week full body training regimine, I have not yet added any cardio (please advise if you have suggestions on this). Can you critique my diet?


Breakfast (pre workout) 5:30AM
1 cup of wheaties, 1/2 cup 1% milk

PostWorkout Shake 7:00AM
1 Optimum Pro Complex shake (55g protein, 4g carbs, 2g fat) with water only, one multivitamin

MidMorning 10:00AM
1 Optimum Pro Complex shake (55g protein, 4g carbs, 2g fat) with water only

Lunch 1:00PM
1 can of tuna (with a teaspoon of light mayo)
1/2 head of lettuce
1/2 carrot

Mid Afternoon 4:00PM
1 Optimum Pro Complex shake (55g protein, 4g carbs, 2g fat) with water only

Dinner 7:00PM
1/2 lb of red meat
1 cup of vegetables

Before Bed 10:00PM
1 Optimum Pro Complex shake (55g protein, 4g carbs, 2g fat) with water only

1-1.5 gal water throughout the day

Should I incorporate more of a particular element? I don't want my diet to exceed my workout (thus making me chunky instead of in shape)

Is it natural to feel like you are eating too much when you first start this 6 meals a day thing?

Also, what should my diet look like on off days where I do no workouts?

Should I incorporate Creatine? HBM? Glutamine? Malto?

I do appreciate your advice. Thank you.

wildman536
03-14-2003, 11:02 PM
add some carbs to the postworkout shake other than that you have to tell us how many carbs, prot and fat you are getting with this. the food choices look good though.

Also change the Wheaties to Oatmeal, And throw some Egg Whites in that mix.

scotty2
03-14-2003, 11:09 PM
More food, less shakes.

akondog
03-14-2003, 11:27 PM
Thanks for the info...I was thinking that I may have not been getting enough Carbs or fat....but the problem is that I really don't want to get fat. I see other peoples diets that include a pure teaspoon of oil or bread/potatoes at night. I workout in the morning, so I shouldn't a majority of my carbs be consumed near my workout period? Should I consume fat post-workout?

How about adding HBM? Creatine? Malto? or Glutamine to the mix?

My ultimate goal is not so much to gain a ton of weight since I'm already 6'1 190...I want to remain fairly lean (maybe around 200lbs)....but just want more definition and tone in my muscles and I want to increase my overall strength. That was my motivation for low-carb, low fat....on the otherhand I'm not trying to go into Keto...lol


Thanks

scotty2
03-14-2003, 11:30 PM
No fat post w/o. Low fat, low carb will cause muscle catabolization.

RonJ73
03-15-2003, 12:05 AM
Originally posted by scotty2
More food, less shakes.

Big Bump on this. You need more real food, less liquid food.

Also, instead of Wheaties, try FiberOne. It's better as far as Dietary Fiber goes.

Another Bump on the Carbs post workout. Whey and Dextrose.

akondog
03-15-2003, 09:26 AM
It is becoming clear that I should not be relying so much on the meal replacements....Also I will increase my carb intake (especially post workout)


Would you recommend someone like me investing in Glutamine right away? or should I focus on establishing a set diet and routine first?

Thanks alot....appreciate your sound advice!

boffo234
03-15-2003, 10:39 AM
don't just add any ol' carbs postworkout, try to get dextrose (simple carb) about 40g with your PW shake should be fine I think

akondog
03-15-2003, 12:50 PM
My new revised diet (with the help of this board/thread):


Breakfast (pre workout) 5:30AM
1-2 cups of oatmeal (dry) one cup of 1% milk, 1/2 serving of pro complex shake (27.5g protein, 2g carbs, 1g fat) mixed in.

PostWorkout Shake 7:00AM
1 Optimum Pro Complex shake (55g protein, 4g carbs, 2g fat), 12g creatine, 70g sugar (ingredient on creatine container), with 16 oz grape juice (84g hi GI carbs) one multivitamin

30 minute Post Workout absorbtion session 7:30-8:00AM
4-6 egg whites, one egg yolk, 1/2 cup oatmeal

MidMorning 10:00AM
2 cans tuna (raw baby!...but I'm Hawaiian and love fish), 2 egg whites

Lunch 1:00PM
1 can of tuna (with a teaspoon of light mayo) OR chicken/turkey breast
1/2 head of lettuce
1/2 carrot
maybe a couple slices of whole wheat bread

Mid Afternoon 4:00PM
1 Optimum Pro Complex shake (55g protein, 4g carbs, 2g fat) with 3/4 water, 1/4 1%milk

Dinner 7:00PM
1/2lb - 1lb of red meat/chicken
2 cup of vegetables

Before Bed 10:00PM
1 Optimum Pro Complex shake (55g protein, 4g carbs, 2g fat) with skim milk and 1 tblspoon peanut butter.
OR
1 can of tuna (raw)
OR
3/4 cup cottage cheese

1-1.5 gal water throughout the day


Is this any better? Should I include additional Dextrose to the PW mix? (since the 70g of sugar comes with the creatine).

Thanks guys/gals!!!

wildman536
03-15-2003, 01:33 PM
looks better but wheres the carbs in the 10 meal? drop the Egg Whites and pick up some Wheat Toast.

raise the amout of Oatmeal to 1.5 cups 30 min after your workout and your golden!!!

Tinymilitia
03-15-2003, 01:46 PM
--MidMorning 10:00AM
2 cans tuna (raw baby!...but I'm Hawaiian and love fish), 2 egg whites --

Hate to burst your bubble champ, but Tuna out of a can is never "raw." It's cooked, and then canned. So if you truly wanted raw fish, you'd be buying fresh, raw tuna, not canned, cooked tuna.

Perhaps you enjoy the tuna straight out of the can, but it certainly isn't raw.

-- Keith Miller

www.tinymilitia.com

akondog
03-15-2003, 03:46 PM
Thanks wildman I will do that...glad to know I'm on the right track.

As for TinyMilitia, no bubbles bursted here....simply a figure of speech using the word "raw" (considering most people can't stand tuna straight out of the can). Furthermore, I would run out of money real quick substituting sashimi for bumblebee tuna...

Peace and Alohaz

wildman536
03-15-2003, 03:51 PM
your welcome bro just eat the tuna we know what you mean.

Tinymilitia
03-15-2003, 04:03 PM
Oh, sorry...

Didn't know "raw" was a figure of speech used for "cooked."

I guess you learn something new every day.

Is "wet" also a figure of speech used for "dry?"

akondog
03-15-2003, 04:40 PM
oops, harmless misunderstanding...

"raw" was actually a figure of speech for "straight out of the can"

Never heard of "wet" being a figure of speech for "dry" (Aren't those are antonyms somewhat like "uncooked" and "cooked"?)

Peace and Alohaz \|||/

newlifter87
03-15-2003, 04:54 PM
lol settle down it was a figure of speech.