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roddickfan
07-01-2007, 10:37 AM
My stats:
22 years old
6'0", 180 lbs
I've been lifting weights for about 6 years now
My goals: To get cut

My diet: Meal 1: 10am
3 scrambled eggs (w/ olive oil), 1 pieces of toast (w/ 1 tbsp natural peanut butter), 1/2 cup of oatmeal (w/milk), multivitamin

Workout: 11am

Meal 2: 12pm
whey protein, banana

Meal 3: 1pm
Chicken breast, pasta

Meal 4: 4pm
Chicken breast, rice

Meal 5: 7pm
Tuna sandwitch, veggies

Meal 6: 10pm
15 almonds

Meal 7: 11:30pm
cottage cheese, milk

roddickfan
07-01-2007, 02:34 PM
anyone?

bradroche
07-01-2007, 02:38 PM
As an extremely quick critique, I suggest combining meal 6 and 7. Almonds eatin alone are an incomplete protein and really not a meal.

I would also recommend more fats. Peanut butter, fish oil capsules, eggs, etc.

Other than that it looks solid. The amounts of the foods are just as important as the foods you choose though.

roddickfan
07-01-2007, 02:44 PM
thanks for the advice, eljako. where do you suggest that i add more peanut butter? and by more eggs i'm assuming maybe 4 would be good?

i haven't bought whey protein yet, but this diet comes out to be 1980 calories, 66.5 fat, 250 carbs, and 142.5 protein. i read in a post that my calorie intake should be around 2200.

bradroche
07-01-2007, 02:50 PM
thanks for the advice, eljako. where do you suggest that i add more peanut butter? and by more eggs i'm assuming maybe 4 would be good?

i haven't bought whey protein yet, but this diet comes out to be 1980 calories, 66.5 fat, 250 carbs, and 142.5 protein. i read in a post that my calorie intake should be around 2200.

Well if cutting is your goal, you dont need that many carbs. Maybe up your protein and your fat and lower your carbs.

Try to eat limit your carb intake to breakfast and before and after your workouts. Other than that stick to veggies and fats with protein.

MisterSamson
07-01-2007, 02:50 PM
My stats:
22 years old
6'0", 180 lbs
I've been lifting weights for about 6 years now
My goals: To get cut

My diet: Meal 1: 10am
3 scrambled eggs (w/ olive oil), 1 pieces of toast (w/ 1 tbsp natural peanut butter), 1/2 cup of oatmeal (w/milk), multivitamin

Workout: 11am

Meal 2: 12pm
whey protein, banana

Meal 3: 1pm
Chicken breast, pasta

Meal 4: 4pm
Chicken breast, rice

Meal 5: 7pm
Tuna sandwitch, veggies

Meal 6: 10pm
15 almonds

Meal 7: 11:30pm
cottage cheese, milk


My only suggestion would be to revamp meal 1. Since it is your preworkout meal it would be ideal to keep fat to a minimum but just off the top of my head there is at leats 20+g of fat there. 3 eggs at 4.5 and 1 tbsp natty pb is like 21 and I dont even know how much is in olive oil. Also it seems meals 3,4,5 dont have any fat in them. My suggestion would be to remove the fat from meal 1 and split it up between meals 3,4,5.

Hope this helps..

bradroche
07-01-2007, 02:53 PM
My stats:
22 years old
6'0", 180 lbs
I've been lifting weights for about 6 years now
My goals: To get cut

My diet: Meal 1: 10am
3 scrambled eggs (w/ olive oil), 1 pieces of toast (w/ 1 tbsp natural peanut butter), 1/2 cup of oatmeal (w/milk), multivitamin

Workout: 11am

Meal 2: 12pm
whey protein, banana

Meal 3: 1pm
Chicken breast, pasta

Meal 4: 4pm
Chicken breast, rice

Meal 5: 7pm
Tuna sandwitch, veggies

Meal 6: 10pm
15 almonds

Meal 7: 11:30pm
cottage cheese, milk

Try changing meal 4 to chicken breast with veggies and peanut butter. Remove the rice, and say if the rice was 200 calories, replace it with 200 calories of peanut butter.

then Meal 5, instead of tuna sandwich, ,aybe a tuna salad with olive oil for the dressing for fats. You can mix the olive oil with balsamic vinigar, its really good.

Also, another way to get in some extra protein would be to have 1 or 2 whole eggs + 4-6 egg whites with breakfast. This will give you more protein for the same calories. You dont need all that fat at one meal.

roddickfan
07-01-2007, 04:01 PM
thanks, reps for both of you

roddickfan
07-01-2007, 05:56 PM
can i ask though, why do you want to increase the fats? i know that carbohydrates store fat, but i don't understand why the increase is fat is good.

MisterSamson
07-01-2007, 06:28 PM
can i ask though, why do you want to increase the fats? i know that carbohydrates store fat, but i don't understand why the increase is fat is good.

http://www.bodybuilding.com/fun/drobson228.htm

That article has some info...not the best article but I just found it real quick and provides some nice info..

as many have said fat doesn't make you fat, excess calories do...

roddickfan
07-01-2007, 09:09 PM
Ok I've made a few changes, and I've included a backup diet plan in case I find a second job. Here they are:

Diet option 1: (If I work until 7pm or so)

Meal 1: 10am
4 scrambled eggs (cook eggs in olive oil), 2 tbsp natural peanut butter, 1/2 cup of oatmeal (w/ milk), multivitamin

Meal 2: 1pm
chicken breast, veggies, 2 tbsp peanut butter

Meal 3: 4pm
Chicken breast, veggies, 2 tbsp peanut butter

Meal 4: 7pm (pre workout)
Tuna salad (w/ olive oil as dressing), pasta/rice*

Workout: 8pm

Meal 5: 9pm (post workout)
whey protein, banana

Meal 6: 10pm
Cottage cheese (1 cup), 30 almonds, milk


Diet option 2: (If I work around 2pm or so) - Wake up 4 hours before I have to work

Meal 1: 10am (pre workout)
2 scrambled eggs, 1 cup of oatmeal (w/ water), multivitamin, banana

Workout: 12pm

Meal 2: 1pm (post workout)
whey protein, 2 scrambled eggs

Meal 3: 2pm
Chicken breast, pasta/rice*, 2 tbsp peanut butter

Meal 4: 5pm
Chicken breast, veggies, 2 tbsp peanut butter

Meal 5: 8pm
Tuna salad (w/ olive oil for dressing), veggies

Meal 6: 10pm
Cottage cheese (1 cup), 30 almonds, milk


* I'm going to eat veggies in place of the pasta/rice because i made like a months worth of pasta and rice and i don't wanna just throw it away lol. but the 1st comes out to be 146.5, 130, 153 or 34%, 30%, 35% and the 2nd comes out to be 138.5, 101.5, 161 or 34%, 25%, 40%. Keep in mind that I haven't bought the whey protein yet so I haven't factored it in, so it'll boost the protein for sure.