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GYMRATFORLIFE
02-16-2006, 09:32 AM
weight 215 14% BF, Diet = 3000 cal, 50% carb(375g), 30% protein(225g), 20% fat(70g). i usually divide the day into 5 meals approx. 500-600 cal. each. 6 meals if it's a non workout day, in case of workout day i add post workout meal of 20g whey protein, 60 g dextrose and sucrose, 3 flax oil pills, 7.5 g BCAA's, 5g creatine. My vitamin C intake is at least 3000 mg per day, calcium is at least 1200 mg per day, zinc at least 15 mg, Magnesium over 400mg. My sodium to potassium ratio is always either even or potassium is a few hundred mg more. The fats are no more than 20g saturated but i usually am around 10-15 anyways, mono fats around 25g, poly fats around 12 g. For carbs i usually take in about 60 g of fiber, i try to keep sugars low except after workout, so it's usually around 160 g a day (60G is post workout the rest is probably 90% milk and fruits the other 10% is little amounts in bread and such). I've been following the GI and all meals except PW are under 20 GL except maybe one. Can somebody take a look at this and see if i[m missing anything... ihavent been able to run due to a pulled groin but i've been lifting high intensity no more than 1 hour per workout, now i'm not one of those people who has no clue i've been studying this stuff for the past 3 years and i am a perfectionist, basically i don't like to leave any stone unturned when it comes to performance. My questions are is the peanutbutter towards the end of the day to much fat at one meal (24 g), also if there is anything you think i could get rid of or add just feel free. thanks

Here is a sample of yesterday
7:40 1 apple
7:40 1 scoop whey protein (Bioplex)
7:40 1 multi vitamin (centum)
7:40 1 vitamin C 500 mg (chewable tab)
7:40 1 slice wheat bread (stoneground)
7:40 1 slice wheat bread (stoneground)
7:40 2 fish oil (gel cap)
10:40 1 egg whites (from 7-11)
10:40 1 egg whites (from 7-11)
10:40 1 egg whites (from 7-11)
10:40 1 egg whites (from 7-11)
10:40 1 cups skim milk
10:40 1 cups skim milk
10:40 1 slices whole-wheat bread
10:40 1 slices whole-wheat bread
10:40 1 slices whole-wheat bread
10:40 1 kraft singles
10:40 1 kraft singles
10:40 1 vitamin C 500 mg
1:30 Lift - Back and Bi's
2:40 60 g fruit punch gatorade
2:40 Creatine 1 teaspoon
2:40 2 teaspoons BCAA Stack
2:40 1 vitamin C 500 mg
3:00 3 Flax Oil Pills
3:00 1 1/2 scoop whey protein
5:00 1 egg whites (from 7-11)
5:00 1 egg whites (from 7-11)
5:00 1 egg whites (from 7-11)
5:00 1 egg whites (from 7-11)
5:00 1 cups skim milk
5:00 1 cups skim milk
5:00 1 slices whole-wheat bread
5:00 1 slices whole-wheat bread
5:00 1 slices whole-wheat bread
5:00 1 kraft singles
5:00 1 kraft singles
5:00 1 vitamin C 500 mg
7:30 1/3 box of riceroni
7:30 1 chicken breast
7:30 1 vitamin C 500 mg (chewable tab)
9:30 1 slice wheat bread (stoneground)
9:30 1 slice wheat bread (stoneground)
9:30 3 tablespoon peanut butter
9:30 1 banana
9:30 1 vitamin C 500 mg (chewable tab)

MrBRoc
02-16-2006, 09:43 AM
cutting or bulking?

GYMRATFORLIFE
02-16-2006, 09:50 AM
well basically maintainance with some fat loss, if i lost 1-2% bodyfat ina month that would be where i want to be, i'm not trying to cut hard and crash, pretty much stay where i'm at with some fat loss.

dmach2004
02-16-2006, 02:20 PM
looks good to me bro

Grape_Ape
02-16-2006, 02:23 PM
That is a lot of bread, and by the looks of it....way too many carbs. Riceroni is also not your best choice for rice...try brown rice from a bag. Less processed = better.

GYMRATFORLIFE
02-16-2006, 02:46 PM
Yea i had brown rice but ran out so i've been usin the left over riceroni i had.... to many carbs you think even with the 50-75 grams taht are fiber and the 60 PW, thats like 110-135 g total.... how many carbs would you say i drop and also if i were to drop them would it be dropping 50-100 carbs and raising fat and protein consumption or just cuttin out the 50-100 carbs and keeping everything else the same

Grape_Ape
02-16-2006, 03:26 PM
What is the carb profile of the bread that you eat. Most wheat breads have around 12-22g (3-6g fiber) of carbs per slice. I count 10 peices in your diet...and a lot of breads contain HFCS..try getting more oats to replace the breads. Also, is the cheese you eat fat-free? Check out this thread http://forum.bodybuilding.com/showthread.php?t=705238

That is what I eat almost every day.

GYMRATFORLIFE
02-16-2006, 03:33 PM
nah it's not but i'm always under 70 grams of fat per day unless i eat the cheese

Mets need Juice
02-16-2006, 05:50 PM
one question...do u have a life? how do you pull this off everyday?

GYMRATFORLIFE
02-17-2006, 05:06 AM
well i use microsoft excel so it's basically copying and pasting the same foods everyday so it's not really that much time. if i don't have a new food to type in all togeher it probably takes about 5-10 minutes for the whole day, plus i'm basically doin nothing anyways between classes.......... whatd you think i wrote all this &S+t on paper, its the computer age mannnnnnnn it adds everything up for me, to my roomates even it seems to hard but i basically do nothing its all the computer