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View Full Version : Critique My Diet/Routine + Supplements (VERY DETAILED!)



Jaxxxon
03-02-2006, 10:27 AM
First off sorry for the very long post, wanted to cover all bases, I hate when people don't provide enough info!... :) I have tried to make this is easy as possible to read.

This is my first time starting a thread and I just want to get your opinions of my diet/routine...

Starting off I'm 21 years old, 215LBS, 6 feet tall. I don't know my body type, large frame, fairly easy to lose weight, not quite as easy to gain muscle, not hard either. Getting calipers tomorrow to measure my BF%. I started my weight loss journey 4 months ago at 260LBS, losing about 2-4lbs a week.

Diet, currently cutting (Trying to retain muscle in the process):

8AM: 1 cup _Go Lean (Kashi)
1/2 cup _Milk (Kirkland)
2 Scoop _Protein Isolate (Optimum)
1 cup _Milk (Kirkland)
544 calories, 74.5g protein, 54g carbs, 3.3g fat

11AM:1/2 Breast _Chicken (Foster)
1 Slice _Bread, Wheat (Sara Lee)
150 calories, 20g protein, 13g carbs, 1.6g fat

2PM:1 Can _Tuna (CotS)
2 Slice _Bread, Wheat (Sara Lee)
2 Scoop _Protein Isolate (Optimum)
8 oz _Milk (Kirkland)
611 calories, 95.5g protein, 44g carbs, 5.9g fat

5PM:1/2 homemadade protein bar
150 calories, 18g protein, 15g carbs, 1.7g fat

7PM:1/2 Breast _Chicken (Foster)
1 Slice _Bread, Wheat (Sara Lee)
150 calories, 20g protein, 13g carbs, 1.6g fat

9PM:1/2 homemadade protein bar
150 calories, 18g protein, 15g carbs, 1.7g fat

**WORKOUT** (Late I know, no other choice. :( )

PWO/MIDNIGHT:2 Scoop _Protein Isolate (Optimum)
1/2 cup _Quick Oats (Flavorite)
1 Large Banana _Banana
2 tbs _Natural Peanut Butter (Adams)
62.5g protein, 70.1g carbs, 22.1g fat

Daily Totals:

2478 calories, 309.5g protein, 224.1g carbs, 39.6g fat

Protein/Carb/Fat ratio = 54/39/7 (Fats too low?, 11g EFA/Sesamin added below may help?)

I cheat meal every Wednesday. Splurging lately but will use moderation from now on.

Workout Routine

My workouts is as follows: http://forum.bodybuilding.com/showpost.php?s=&postid=1576635 (Intermediate)

Monday: Quads/Hamstrings + 45m Cardio on Treadmill
Tuesday: Chest/Abs + 45m Cardio on Treadmill
Wednesday: Back/Forearms + 45m Cardio on Eliptical
Thursday: Shoulders/Calves + 45m Cardio on Eliptical
Friday: Triceps/Biceps/Abs + 45m Cardio on Treadmill
Saturday: 45 - 60m Cardio on Treadmill
Sunday: Off

Cardio consists of a 5m warmup, then for 10m I push to 160bpm. I then follow with 30m of 130bpm. I know it's a lot of cardio... opinions welcome.

Now the fun part...

SUPPLEMENTS

Nutritional values weren't calculated into my diet, except for the protein.

The Essentials
ON Protein - 6 scoops a day.
Bulk CEE - 3g pre/post workout
NOW Super EPA (Omega 3s) 2g @ 2x
Flax Oil (Omega 6+9) 2g @ 2g
Adam (Multi) 2g @ 2x
Green Tea 500mg @ 3x
ZMA @ Nights

Non-Essentials
Xtend + Bulk BCAA. 50g sipped throughout day, during workout.
Blue Up @ PreWO
Cissus RX (C N W version) 1g@ 3x w/ meals
Elastamine 2x w/ meals
Celadrin when needed

Cutting Supps. (Cycled)
Red Acid 2x
Sesamin 3x @ meals
Ephedrine 25mg @ 3x
Yohimbine (Never taken at same time as ephedrine) 20mg X 3x
Caffeine ( Never taken with Red Acid) 200mg @ 1x
Synephrine 20mg @ 3x
(CLA on the way)

Unused
White Blood, waiting for eventual bulk!

If you made it this far, thanks for reading. Comments/opinions welcome.

StrongEnough?
03-02-2006, 10:37 AM
A great post, very detailed.

Now... let's get started.

Too much bread. I don't see an ounce of oats in there except your post workout. Replace all your bread with Oats, brown rice, yams, lentils... stuff like that. That bread you're eating contains HFCS, and your diet should be as clean as possible. I would cut out all the protein shakes, and get your protein from other sources. Keep the shakes for pre and post workout. I also think you're drinking too much milk. I would like to see your carbs a little lower. 7 % of fat is no where near enough. Get some nuts in there, olive oil, more peanut butter, stuff like that. EFA's are you friends, don't exclude them. Sesamin workds well with meals that are 10grams of fat or higher, so it's not going to be fully effect until you fix this.

I also think you're doing too much cardio, and way too long after lifting. Do not exceed 30 minutes after a litting session. Your body needs protein after a lift, and you're denying it going that long, and you're losing muscle. Also, forget the fat in your post workout. This slows down the protein digestion. Oats and protein at a 2:1 ratio is what you need (40 gram of carbs, 20 grams of protein)

All in all, you have the right idea, just need to tweak some things. The cleaner the better!

Jaxxxon
03-02-2006, 10:40 AM
Sounds good, I actually get 39.6g of fat, the 7 you refer to is the percentage of fat in my daily intake. :)

StrongEnough?
03-02-2006, 10:41 AM
Sounds good, I actually get 39.6g of fat, the 7 you refer to is the percentage of fat in my daily intake. :)

I caught that right after I posted. Still, up it another 20 grams, maybe another 30.

Jaxxxon
03-03-2006, 11:49 AM
Alright, cleaned it up some more. Added brown rice, almonds and more oats. Removed bread, milk & natural pb (much less pwo fat). Using less whey. Let me know what you all think...

The Remix

8AM: 1/2 cup _Quick Oats (Flavorite)
15 Almonds _Almonds
1 Scoop _Protein Isolate (Optimum)

383 calories, 32.8g protein, 33.6g carbs, 13g fat

11AM: 1 Breast _Chicken (Foster)
3/4 Cup Cooked _Brown Rice

300 calories, 38g protein, 32g carbs, 2.2g fat

2PM:1 Can _Tuna (CotS)
1/2 cup _Quick Oats (Flavorite)
15 Almonds _Almonds
1 Scoop _Protein Isolate (Optimum)

528 calories, 65.3g protein, 33.6g carbs, 14.7g fat

5PM:1/2 homemade protein bar

150 calories, 18g protein, 15g carbs, 1.7g fat


7PM: 1 Breast _Chicken (Foster)
3/4 Cup Cooked _Brown Rice
15 Almonds _Almonds

412 calories, 41.8 protein, 35.6g carbs, 11.3g fat

9PM:1/2 homemade protein bar

150 calories, 18g protein, 15g carbs, 1.7g fat

***WORKOUT***

PWO: 2 Scoop _Protein Isolate (Optimum)
1/2 cup _Quick Oats (Flavorite)
1 Large Banana _Banana

523 calories, 54.5g protein, 64.1g carbs, 5.4g fat


Daily Totals:

2446 calories, 268.4g protein, 228.9g carbs, 50g fat

Protein:Carb:Fat ratio = 49:42:9

StrongEnough?
03-03-2006, 11:50 AM
Add a veggie to 11am and 7 pm. Also, I know you're already up on your calories, and your PWO shake is late, but I would like to see you eat some type of slow digestive protein before bed + another fat (1/2 cup of Cottage cheese with 1 tbsp of natural PB). If you can :D

It's looking great.

Now gets some before pics up here and we'll be set!

Varsity
03-03-2006, 12:10 PM
I really like your remix of it, on the first one I thought you might have had too much protein even. This one looks awesome! I'm not the biggest fan of having oats that late in the evening, but they are clean carbs so I can't complain too much on that one. Personally my PWO is exact same on late workouts, only I replace with oats with another fruit- like Kiwi. (it gives the chocolate shake a little bit of a kick)

Jaxxxon
03-06-2006, 06:01 PM
Alright. Removed lunchtime shake, spread almonds out throughout day, redid pwo shake & added cottage cheese/pb. This one looks pretty good to me.

The latest, hopefully last revision...

8AM: 1/2 cup _Quick Oats (Flavorite)
10 Almonds _Almonds
1 Scoop _Protein Isolate (Optimum)
346 calories, 31.5g protein, 32.4g carbs, 10g fat

11AM: 1 Breast _Chicken (Foster)
3/4 Cup Cooked _Brown Rice
10 Almonds _Almonds
375 calories, 40.5g protein, 34.4g carbs, 8.3g fat

2PM: 2 Can _Tuna (CotS)
1/2 cup _Quick Oats (Flavorite)
10 Almonds _Almonds
518 calories, 72.5g protein, 29.4g carbs, 12.2g fat

5PM:1/2 homemade protein bar
150 calories, 18g protein, 15g carbs, 1.7g fat

7PM: 1 Breast _Chicken (Foster)
3/4 Cup Cooked _Brown Rice
15 Almonds _Almonds
412 calories, 41.8 protein, 35.6g carbs, 11.3g fat

9PM:1/2 homemade protein bar
150 calories, 18g protein, 15g carbs, 1.7g fat

***WORKOUT***

PWO: 1 Scoop _Protein Isolate (Optimum)
1/2 cup _Quick Oats (Flavorite)
1 Large Banana _Banana
405 calories, 30.5g protein, 61.1g carbs, 4.3g fat

Bedtime: 1/2 cup _Cottage Cheese
1 tbs _Natural Peanut Butter (Adams
204 calories, 18g protein, 8g carbs, 11.1g fat

Daily Totals:

2556 calories, 270.8g protein, 230.9g carbs, 60.7g fat

Protein:Carb:Fat ratio = 48:41:11

Here are some pics I just took, 6' tall, 208 lbs as of this morning. Think I need to cut much longer? (Don't mind my beanie ;) )

http://img305.imageshack.us/my.php?image=front9xa.jpg

http://img305.imageshack.us/my.php?image=side6on.jpg

StrongEnough?
03-06-2006, 06:11 PM
Your diet is looking great!!

I see a bulk very soon in your future. You have nice amount of mass under that. Your BF isn't too high either. I would cut till atleast 195, and see where that puts you BF wise. I think at 195... you'll be ready for that bulk. I personally don't think you'll need to go under 190, but that's up to you.

If you can start a journal, and I'll subscribe. :D

bigjay yo
03-06-2006, 07:16 PM
do you think you could post the recepie for your protein bar or a link for that, your diet looks good, i don't see any flaws.

Jaxxxon
03-06-2006, 07:27 PM
I use a similar recipe to the first cutting bars found @ http://forum.bodybuilding.com/showthread.php?t=346329

Mine consist of:

10 Scoops Whey
3 Cups Oats
1 Package Sugar Free Fat Free Pudding
2 Cups Skim Milk

Mix until a sticky batter is formed.

Use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray.

Makes 8 bars.

Each bar is 296 calories, 36g protein, 30g carbs, 3.5g fat.

--

I freeze them overnight. Next, I refrigerate them for 6 hours until they are cuttable. Bag them individually and refreeze. 1.5-2 hours prior to eating I refrigerate again to thaw. They are solid, comparable to an icecream sandwich in consistency.