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  1. #26
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Boftrix View Post
    Hi Doug

    6 ft
    14 stone
    38 years old
    Initially muscle mass, especially legs
    I train 4 times per week and just going to start your 4 day routine!

    Have been working out for 2 months and have put an inch on my arms and chest. Pretty happy with results, but is my diet holding me back? I understand how important getting it right is so thanks for your advice. Please find my current diet plan as attached.

    Cheers!

    Boftrix

    Doh, attachment didnt work; trying again!
    Hi mate, welcome to the forum...

    Your diet looks ok, did you use the site calculator for working out exactly how many calories you should be taking in per day,

    I would suggest a change to your post training meal:

    Shake made up of:
    30g Instant Whey
    60g maltodextrin
    5g creatine
    Tablespoon flax oil


    Is the protein drink a total of 40-50g of protein, and instead of using the maltodextrin, change that to a simple carb like dextrose (glucose), omit the flax oil as well, this is the meal that you want "fast" digestion, with the maltodextrin and fats it will cause a delay in the digestion...
    Doug

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  2. #27
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    Quote Originally Posted by Doug View Post
    Hi mate, welcome to the forum...

    Your diet looks ok, did you use the site calculator for working out exactly how many calories you should be taking in per day,

    I would suggest a change to your post training meal:

    Shake made up of:
    30g Instant Whey
    60g maltodextrin
    5g creatine
    Tablespoon flax oil


    Is the protein drink a total of 40-50g of protein, and instead of using the maltodextrin, change that to a simple carb like dextrose (glucose), omit the flax oil as well, this is the meal that you want "fast" digestion, with the maltodextrin and fats it will cause a delay in the digestion...
    Hey thanks for such a quick reply mate.

    Are you saying that I should be taking more grams of instant whey protein?
    I'm glad i'm on the right lines with the diet, that's great to hear and I'll make that post workout change you suggest. There is one more thing I would like to know Doug; As you have read, I am taking creatine but didnt go through the loading up phase. Is it absolutely necessary to do so?

    My best regards

  3. #28
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Boftrix View Post
    Hey thanks for such a quick reply mate.

    Are you saying that I should be taking more grams of instant whey protein?
    I'm glad i'm on the right lines with the diet, that's great to hear and I'll make that post workout change you suggest. There is one more thing I would like to know Doug; As you have read, I am taking creatine but didnt go through the loading up phase. Is it absolutely necessary to do so?

    My best regards
    Hi mate..

    In the after training drink I would suggest a larger intake of protein, along with the simple carbs. The rest of the daily protein intake should then be divided between the other five meals.

    It is not necessary to undergo a loading phase with the creatine, muscle saturation takes longer but still gets there in the end...
    Doug

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    "You can't out-train a lousy diet"

  4. #29
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    Quote Originally Posted by Doug View Post
    Hi mate..

    In the after training drink I would suggest a larger intake of protein, along with the simple carbs. The rest of the daily protein intake should then be divided between the other five meals.

    It is not necessary to undergo a loading phase with the creatine, muscle saturation takes longer but still gets there in the end...
    Top man

  5. #30
    High on Life linedriver465's Avatar
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    Cutting Diet on 40/40/20 split over 8 meals
    16 year old male, 5 foot 7.75 inches, 157 lbs
    Recommended calories if cutting: 3588, however over the last 2 weeks i have only lost 1.22 lbs of fat and 2.58 lbs of ff muscle mass. How much should i increase or decease the calorie intake?
    Wake up at 6:15am
    50min low intensity cardio
    Meal 1 (7:30am)
    • 200g strawberries (71)
    • 40g whey (163)
    • 20g oats (75)
    • 9g peanut butter (53)
    • Fish oil capsule (10)
    • Multi-vitamin
    o Total: 372
    Meal 2 (10:30am)
    • 29.4g whey (120)
    • 63g fat free cottage cheese (40)
    • 113.5g fat free yogurt (55)
    • 15g flax seeds, ground up (77)
    • 20g oats (75)
    o Total: 367
    Meal 3 (12:30pm)
    • 56g bread (100)
    • 14g pita (40)
    • 126g lunch meat (135)
    • 10g walnuts (65)
    • 84g carrots (38)
    • Fish oil capsule(10)
    o Total: 388
    Meal 4 (3:00pm)
    • 135g brown rice (150)
    • 112 g chicken (168)
    • 14g smart balance (50)
    o Total: 368
    Workout (Doug’s Mega Cutting Routine)
    Meal 5- Post Workout (5:30pm)
    • 64g dextrose (240)
    • 39g whey (159)
    o Total: 399
    Meal 6 (6:15pm)
    • 1tsp. Olive oil (60)
    • 84g grilled chicken (126)
    • Fish oil capsule (10)
    • Salad (15)
    • 165g tomato (30)
    • 50g brown rice (100)
    • Total: 341
    Meal 7 (8:30pm)
    • 84g tuna (85)
    • 84g beans: black, kidney,
    black eyed peas, or chickpeas (110)
    • 11g almonds (63.5)
    • 0.5 salmon cup (40)
    o Total: 298.5
    Meal 8 (10:30pm)
    • 16g walnuts (104)
    • 180g cottage cheese (140)
    o Total: 244
    Bed between 10:30 and 11:00pm
    Daily Calorie Total: 2777.5 calories
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  6. #31
    Frequent Poster TeresaM's Avatar
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    Default Let me know what to improve on

    cardio for 30 minutes everyday except for one day on the weekend

    6:30pm Breakfast- 2 hard boiled eggs or bowl of whole grain cereal

    9am Snack- 2 special K bars, 1 1/2 cup fresh strawberries

    12pm lunch- cup of blueberries, one fresh red pepper, cup of baby carrots

    2pm snack- grapes, yogurt

    5pmworkout for one hour-Monday, Wednesday and Friday

    6:30 dinner-brown rice and 1 can of Tuna or baked potato and chicken breast

  7. #32
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    Default looking to stay toned and build muscle at the same time

    (1) 5"10
    (2) 82kg
    (3) 21
    (4) Stay toned, whilst building muscle
    (5) Mon-Shoulders, Tues-back/biceps, wed-abs/cardio, thurs-chest/triceps, fri-legs,
    sat,abs/cardio

    7:00am - 1scoop of Protein Shake [Syntrax Nectar]

    7:30am - 2eggs + 2egg whites, 2 pieces of brown bread

    10:00am - banana + apple

    12:00pm - 1 tin of tuna + 3 slices of parma ham and salad with low fat mayonnaise

    3:00pm - Packet of low fat (condensed) beef jerky (25g)

    4:00pm - banana + apple

    5:30pm - 2 scoops of superpump250

    6:00pm ----WORKOUT----

    7:00pm - 1scoop of Protein Shake [Syntrax Nectar]

    7:30pm - 150g chicken breast 100g steamed vegetables

    10:00pm - 1scoop of Protein Shake [Syntrax Nectar]

    This plan is for weekdays!

    At weekends i will have the same amount of protein but probably quite abit more carbs.

    The routine seems to be working well at the moment with my workout and i seem to be building size and staying toned. I was just wondering what you thought of it and if you would adjust it in anyway, shape or form?

    Cheers, Ash.
    Last edited by AshMCFC; 08-20-2008 at 08:28 PM. Reason: missed triceps off training

  8. #33
    M&S Power User ARod68759's Avatar
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    here is my new diet:

    Calories:

    796 -scrambled eggs (4)
    408 -pb sandwich
    278 -large potato
    163 -cottage cheese (1 cup)
    280 -protein bar
    540 -bagel x2
    544 -salmon x2
    __________
    3009

    Protein:251g

    M1 (52)
    52 -scrambled eggs (4)
    M2 (23)
    16 -pb sandwich
    7 -large potato
    snack (28)
    28 -cottage cheese (1 cup)
    M3 (50)
    30- protein bar
    20 -bagel x2
    M4 (84)
    84 -salmon x2

    Carbs:264

    M1 (4)
    4-scrambled eggs (4)
    M2 (115)
    52 -pb sandwich
    63 -large potato
    snack (6)
    6 -cottage cheese (1 cup)
    M3 (139)
    25- protein bar
    114-bagel x2
    M4 (0)
    0 -salmon x2

    Fat:82.4g

    M1 (30.4)
    30.4-scrambled eggs (4)
    M2 (16)
    16 -pb sandwich
    0 -large potato
    snack (2)
    2 -cottage cheese (1 cup)
    M3 (10)
    7- protein bar
    3 -bagel x2
    M4 (24)
    24 -salmon x2

    is that too much fat compared to the protein and carbs? im 15 i weigh 110 lbs i play basketball quite a bit, trying to gain some muscle
    Last edited by ARod68759; 08-24-2008 at 04:58 PM.

  9. #34
    High on Life linedriver465's Avatar
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    Quote Originally Posted by ARod68759 View Post
    here is my new diet:

    Calories:

    796 -scrambled eggs (4)
    408 -pb sandwich
    278 -large potato
    163 -cottage cheese (1 cup)
    280 -protein bar
    540 -bagel x2
    544 -salmon x2
    __________
    3009

    Protein:251g

    M1 (52)
    52 -scrambled eggs (4)
    M2 (23)
    16 -pb sandwich
    7 -large potato
    snack (28)
    28 -cottage cheese (1 cup)
    M3 (50)
    30- protein bar
    20 -bagel x2
    M4 (84)
    84 -salmon x2

    Carbs:264

    M1 (4)
    4-scrambled eggs (4)
    M2 (115)
    52 -pb sandwich
    63 -large potato
    snack (6)
    6 -cottage cheese (1 cup)
    M3 (139)
    25- protein bar
    114-bagel x2
    M4 (0)
    0 -salmon x2

    Fat:82.4g

    M1 (30.4)
    30.4-scrambled eggs (4)
    M2 (16)
    16 -pb sandwich
    0 -large potato
    snack (2)
    2 -cottage cheese (1 cup)
    M3 (10)
    7- protein bar
    3 -bagel x2
    M4 (24)
    24 -salmon x2

    is that too much fat compared to the protein and carbs? im 15 i weigh 110 lbs i play basketball quite a bit, trying to gain some muscle
    the consensus on this forum for bulking is you want have a 30/50/20 protein/carbs/fat ratio. right now you have a 33.46/35.2/24.72 ratio according to the protein, carbs and fat grams given. thus, you need to read up the number of carbs protein and fat so it reaches 3000 calories (yours only reaches 2800 calories. otherwise, you have 30.4g fat in one meal (meal 1 with eggs). i would sub egg whites to lower the fat content IMO.
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  10. #35
    Lady Lake CrossFit Owner bbaker352's Avatar
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    Default

    Need more carbs. They are one of two things that produce energy. Without it, you'll be hurting. Secondly, your only getting 4 meals a day? Can you make it into 5? Are there any protein supps involved, not mentioned?
    Third, take linedrivers advice and exchange some whole eggs for egg whites. I dont reccomend more than 2 whole eggs. Maybe think about outmeal with them (for complex carbs and helps lower colesterol)
    Bryan
    "You will learn by the numbers. I will teach you!"

  11. #36
    M&S Power User ARod68759's Avatar
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    ok ill try to get rid of some of the fat and get more carbs. as far as the meals, i can try to get 5 meals in a day but itll be hard, im in hs so i can only have 2 meals from 6 am-5 pm when i get home

  12. #37
    M&S Power User ARod68759's Avatar
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    here is my newer diet:

    Calories:
    428-protein pancakes
    450-sandwich
    200-medium potato x2
    560-protein bar x2
    580-bagel x2
    544-salmon x2
    __________
    2762

    Protein:279.4

    M1 (54.4)
    54.4-protein pancakes
    M2 (51)
    51 -sandwich
    M3 (8)
    30 -protein bar
    8 -medium potato x2
    M4 (52)
    30 -protein bar
    22 -bagel x2
    M5 (84)
    84 -salmon x2

    Carbs:300.96

    M1 (36.96)
    36.96-protein pancakes
    M2 (40)
    40 -sandwich
    M3 (77)
    25 -protein bar
    52 -medium potato x2
    M4 (147)
    25 -protein bar
    122-bagel x2
    M5 (0)
    0 -salmon x2

    Fat: 47.24

    M1 (6.24)
    6.24-protein pancakes
    M2 (10.5)
    10.5-sandwich
    M3 (7)
    7 -protein bar
    0 -medium potato x2
    M4 (10)
    7 -protein bar
    3 -bagel x2
    M5 (24)
    24 -salmon x2


    i think i got just about everything covered, im 436 calories over my calculated daily intake thing since im trying to gain weight, and i got more than 40% calories from protein more than 40% from carbs and less than 20% from fat =D
    Last edited by ARod68759; 08-26-2008 at 10:52 PM.

  13. #38
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by ARod68759 View Post
    ok ill try to get rid of some of the fat and get more carbs. as far as the meals, i can try to get 5 meals in a day but itll be hard, im in hs so i can only have 2 meals from 6 am-5 pm when i get home
    Cant you get a quick protein/carb drink in between the classes, only takes about 30 seconds to drink and can be prepared and carried in your bag.

    I wouldnt go lower than 20% fat intake.

    You dont give your weight/height measurements...? 40% protein may be an expensive way of getting the required amount of calories per day....carbohydrates are much cheaper to buy than protein
    Doug

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  14. #39
    M&S Power User ARod68759's Avatar
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    Quote Originally Posted by Doug View Post
    Cant you get a quick protein/carb drink in between the classes, only takes about 30 seconds to drink and can be prepared and carried in your bag.

    I wouldnt go lower than 20% fat intake.

    You dont give your weight/height measurements...? 40% protein may be an expensive way of getting the required amount of calories per day....carbohydrates are much cheaper to buy than protein
    im 5'5 i weigh 110 and play basketball a lot been skinny my whole life. im still pretty new to working out

    as far as the protein carb/drink i might be able to but i think i already get enough protein and carbs? do i need more? and with the fat intake, i calculated that if i added 2 whole eggs and 2 egg whites instead of 4 egg whites in the protein pancakes ill still get plenty of protein and carbs and ill be 7.5g fat under 20%, is that close enough or should i still try to get a bit more?
    Last edited by ARod68759; 08-26-2008 at 10:55 PM.

  15. #40
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    Posting this up here as well as the separate thread started earlier because I figure Doug probably doesn't check each and every thread.

    Right, as I'm 17 and cannot afford to buy my own food even if I had the desire to, I have to simply pick and choose and try to get my mom to buy things that I need while we're at the store.

    Today was what I consider to be a pretty typical day but I tried to get in more protein, carbs and less fat. Here's what I ate today, and what I would certainly call a "standard" day's diet for me and my body measurements.

    Height: 5'9'' (69 Inches)
    Weight: 145 Pounds
    Wrist: 6 in
    Neck: 14.5 in
    I lift three times per week and do light-moderate cardio about five times per week.

    Breakfast at 7:00--
    1 whole egg, 2 egg whites on 2 slices of dry, whole wheat toast.
    1 cup oatmeal (dry weight, made with water)
    Handfull of grapes (probably 4 or 5 ounces)
    12 ounces of Milk
    Multivitamin

    Snack at about 10:30--
    Roughly 5 ounces of granola and raisins

    Lunch at 1:00--
    5 ounces turkey breast
    8 Ounces of corn
    8 Ounces mixed fruit (pears, peaches, grapes)
    6 Ounces waffle fries
    10 ounces of milk, about 1/2 scoop protein mix (Six Star)

    After school at about 4--
    16 Ounces of water
    10 Ounces Milk
    1 Slice of bread with 1 tsp Vegetable Oil Spread
    3 Ounces chicken breast

    Dinner at 7ish--
    6 Ounces whole wheat Spaghetti
    4 Ounces tomato sauce
    8 meatballs, 2g protein and about 43 calories each
    3 Slices of Texas toast

    I'll eat another handfull or two of grapes and another half scoop of Whey at about 9:30 and head to bed at 10:00.

    Roughly 3000 calories (I think) but it was hard to figure the calories etc. for lunch as I have no idea what some of that has in it and it was a school lunch.

    I'd greatly appreciate any feedback from anyone who's willing to take the time to look this over. If you need more information I can try and give it to you but figuring the portion sizes and listing the foods is about as far as I can go.

    Thanks!

    Bryce McKee

    Edit: My current goals are simply gaining strength and getting more definition. I'm not interested in bulking up to a ton more than I weigh now, so I'm not taking in that many more calories than I'm using. I don't need to cut either as my body fat is 4-8% depending on which test is used.
    Current weight: 156
    Height: 5'9''
    Body fat - 6% (calipers, 7 points)

  16. #41
    Just joined M&S Dawie's Avatar
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    Default help please

    (1) Height = 1.76
    (2) Weight = 84
    (3) Age = 20
    (4) Training goal = toning and getting in shape
    (5) How many times you train per week 4-5
    (6) Approximate serving size of food =
    DS J VV

  17. #42
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Welcome to M&S.
    For routines take a look at top of page under 'Workouts', then look at 'Diet & Nutrition'.
    Just post up any questions for advice.
    1-Finger Deadlift, 1RM: 80.3lbs/36.5kg

  18. #43
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    Any critiques of my diet and training would be appreciated.

    1) age 39.5
    2) 5' 10.5" and 205 lbs
    3) goal: a lean, muscular 190-195 lbs.
    I do a 42 minute cardio DVD every morning. I do a 42 minute weight circuit training e/o evening followed by 15 minutes of light cardio. I take one-day a week off.

    Breakfast:
    A) One scoop whey protien with 1/2 cup skim milk (148 cals) 30 minutes before cardio and
    B) 3 egg whites, one scoop whey protien, 100 calorie pak almonds (254 cals) 30 minutes after PLUS one scoop of six-star muscle fuel creatine (170 cals) --- on weight train days, the creatine is taken in the evening after the weight train workout.

    AM Snack: 1 EAS Myoplex Protien Bar (330 cals)

    Lunch: 1 slice whole wheat, double fiber bread, 8oz skinless chicken breast, 1 cup milk (430 cals)

    PM Snack: 1 EAS Myoplex Protien Bar, 100 cal pak almonds (430 cals)

    Dinner: 1/2 cup very low sodium canned tuna, 2 slices whole wheat-double fiber bread, 12 oz no-salt added vegetable juice, 2 tsp. metamucil fiber (465 cals)

    PM Snack:
    one scoop whey protien (103 cals) PLUS on wieght train days (started one-hour after dinner) I take the creatine mix (170 cals) here rather than in the AM

    TOTALS: 2330 cals, 246C, 53F, 245P, 208 cholest, 2346 sodium, 39g fiber, and I can't seem to lower the 114g of sugar since the creatine mix is at 42 sugar carbs itself.

    I know this is long but any critiques would be greatly appreciated.
    Last edited by pptraxxx; 12-26-2008 at 09:24 PM.

  19. #44
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    Default

    1) Age: 30
    2) Height: 5' 10" and Weight: 152
    3) Goal: a lean, muscular build -- size is not as imporant
    4) Full-body workout every three days for now.

    Breakfast 6:00 A
    A) 2 eggs (150 cal, 12g protein)
    B) 1 low-fat bran muffin (200 cal)
    C) 1 cup oatmeal (100 cal)

    AM Snack 10:00 A or so
    Power Bar or similar food (240-300 cal, 18-23g protein)

    Lunch 12:30
    Salad: Spinach, romaine, chicken breast strips, mushrooms, tofu, kidney beans/chickpeas, mushrooms with vinaigrette dressing (estimate: 600 cals?)

    PM Snack 3:00
    1 low-fat bran muffin (200 cal)
    2 slices fat-free cheese (60 cal, 10g protein)

    Dinner 6:00
    Variable, but I usually aim to incorporate a high-protein low-fat meat like fish/turkey and vegetables. I try to aim for about 600 calories if I haven't lifted or 1000 if I have.

    I usually aim to keep calories around 2200, liberalizing it to about 2600 on weightlifting days, so that I can get more protein.

    I work a sedentary job and I naturally gravitate toward being overweight, which is a lethal combo. I started getting in shape 4 years ago, when I dropped 35 pounds. I maintained that for a couple of years and am now trying to add muscle. But I'm really scared of putting fat back on, so I'd rather err on the side of under-eating than overeating.

  20. #45
    Coming Up The Ranks isingscreamo's Avatar
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    Default hey im underweight

    height 5"76
    Weight 125.4 pounds
    Goal: 154 pounds of muscle in as short as possible ( i know it wont be "short" but i want to get there as fast as i can)
    Age: 16
    I Train: 2-3 days a week Jogging, push up's, sit ups, chin ups, and 5kg dumbbells
    i eat : about 30g of wholegrain cereal and 2 slices peanut butter toast Breakfast
    ill have a ham sandwich for lunch
    for dinner ill have Chicken and Pasta Or Spaghetti boll
    mainly pasta and meat for dinner though ill have battered fish
    i rarley eat veges, is this a problem?
    i take multi vitamins every morning too.

  21. #46
    Just joined M&S BusMan's Avatar
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    Default

    (1) 5’8”
    (2) 210 pounds about 20%BF last time you quoted me in Nov 07’, should be a little lower now.
    (3) 27
    (4) lose fat, gain muscle (I know it’s near impossible for both, BUT ME WANT BOTH!)
    (5) 3 days per week weight lifting (3 day beginner’s routine, courtesy of M&S) with half an hour to 45 minutes of low to high intensity cardio post workout.
    2 days a week cycling approx 15 miles or running 2-3 miles or one of each a week on gym off days, (just started about 3 weeks ago).

    Wake up
    4:00 am: 1 scoop whey protein – 117cal
    2g fat
    24g protein
    1 men’s one a day multi-vitamin
    1 fish oil vitamin – 10cal
    1g fat
    *g protein


    Beginning of work day
    5:30 am: ½ cup of Quick Oats - 140cal
    2.5g fat
    5g protein
    1 Yoplait light yogurt – 110 cal
    0g fat
    6g protein
    1 Banana, or apple, or orange


    Break time
    7:30am: 1 breakfast/granola bar – 90cal
    1.5g fat
    1g protein
    Ό cup of almonds - 170cal
    15g fat
    6g protein
    1 Banana, or apple, or orange


    Lunch time
    11:30am: 1 sandwich with light spread of mayo and mustard:
    1 slice of cheese- 60cal
    4.5g fat
    3g protein
    2 slices of bread (sometimes white, sometimes whole grain wheat) - 140cal
    2g fat
    3g protein
    6 slices of pastrami or ham or turkey or combo of 6 – 51cal
    > 1g fat
    9g protein
    OR one serving of left over dinner:***********

    1 Banana, or apple, or orange
    1 breakfast/granola bar – 90cal
    1.5g fat
    1g protein


    Pre-workout shake
    Anytime from 1:00pm to 3:00pm: 1 scoop whey protein – 117cal
    2g fat
    24g protein
    1 scoop of cell mass – 30cal
    *g fat
    *g protein
    4.25g creatine blend


    Post-workout shake
    Anytime from 3:30pm to 5:30pm: 2 scoops whey protein – 234cal
    4g fat
    48g protein
    1 scoop of Cell Mass – 30cal
    *g fat
    *g protein
    4.25g creatine blend
    2 scoops (65g) of Now dextrose – 244cal
    0g fat
    0g protein


    Dinner
    Anytime from 5:00pm to 7:00pm: 2 pieces of poultry or fish or chicken Ceaser salad(Salad/Pasta bowl size serving) - #’s?
    1 Serving of potatoes or rice (white or brown) - #’s?
    1 vitamin C 500mg


    This is pretty much consistent as far as Monday through Friday, I don’t eat out much on the weekends either, the above is similar on weekends, I’d like to figure out my cal/fat/protein %, but don’t really know the numbers for my dinner. Any ball park figures for dinner numbers?
    2/21/10: 206 lbs at 23%
    3/21/10: 201lbs at 22.1%
    6/21/10: 193lbs at 19%

    Keto only works for the dedicated.

  22. #47
    Coming Up The Ranks WeiJieTse's Avatar
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    Default Critique My Diet

    Hello

    Well I have completed my diet plan and just need to know if its O.K ?

    NOTE: There are 3 separate plans for different days of the week and they are on seperate sheets on excel which are located on the bottom left as tabs....

    Height - 68inch
    Weight - 126 lbs
    Age - 19
    Gender - Male
    BMR - 2954 Kcal (including 500 Kcal for bulking)
    Goal - Build Muscle
    Workout - 4 Days/week
    Per Meal - About 500 Kcal

    File is attached as zip

    Regards
    Attached Files Attached Files

  23. #48
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    Default diet

    1. 5' 6"
    2. 170 lbs
    3. 23yrs
    4. bulk
    5. 4 days split.
    6. example
    1. 6:30 am; 30grams protien, 50grams maltodextrin, 1 banana
    2 9:00 am; 5 boiled egg whites, 1 cup oatmeal
    3. 12.00 pm; 8 ounce chicken, 3/4 cup rice, salad with lime, half can green beans
    4. 4:00 pm; 6 ounce chicken, baked potato, half can green beans
    5. 6:15; workout
    6. 7:30 pm: 30 grams protein
    7. 8:30 pm: 8 ounce fish, baked potato, half can spinach
    This is just an example of what I eat. I still cant seem to gain weight. I do seem to be gaining muscle and I do feel to be getting stronger. My bench went up 20lbs in a month. I started lifting in dec started eating right in early jan.

  24. #49
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    Default How does this look?

    Hi Doug I just started your 4 day spilt this week and have come up with the below diet. Let me know what you think and anything I need to change:

    27yo
    183lbs
    6'0"
    workout 4 times a week starting now and would like to gain muscle
    I do cardio on top of the split for about 20 min LIT on workout days
    I take a multi-vitamin every morning
    My calorie intake should be 3100; 225prot/day; 375carbs/day; 66fat/day

    Meal #1: 9:00am
    One scoop 100% Whey Protein with 8oz skim milk
    1/2 cup oats with medium banana
    24oz. unsalted mixed nuts
    Total = 620cal/45prot/73.5carb/17fat

    Meal #2: 11:30am
    3 Large scrambled eggs with 1oz muhrooms and 1/2cup spinach
    8oz skim milk
    1 cup nonfat yogurt with kiwi, orange and 1/8cup raisins
    Total = 610cal/42prot/77carb/13.5fat

    Meal #3: 2:00pm
    2 Slices Whole Wheat Bread
    5 Slices Turkey or Ham (35oz slice)
    1/2cup spinach
    Medium tomato
    1cup frozen mixed veggies (carrots,peas,green beans, corn) with 1/2tbsp extra virgin olive oil
    Medium Apple
    Total = 710 cal/49pro/87carb/15fat

    Workout 3:00 - 4:30pm

    Meal #4: 5:30pm
    1-1/2 scoop 100% Whey Protein with 8oz skim milk
    2 Medium bananas
    Total = 500cal/49pro/69.5carb/4.5fat

    Meal #5: 8:30pm
    8oz frozen tuna or chicken breast
    Spring greens with 1oz mushrooms and 25g baby carrots
    1tbsp fat free balsamic vinagarette and 1tbsp extra virgin olive oil
    2cups(cooked) brown rice
    Total = 656cal/64prot/79carb/11fat

    Daily Total = 3090cal/249prot/386carb/53fat

    Additionally I drink around 160oz of water a day

    Thanks!

  25. #50
    Coming Up The Ranks kiddo23's Avatar
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    Default

    1) Height = 5ft 11
    (2) Weight = 193 lbs
    (3) Age = 24
    (4) Training goal = Build muscle
    (5) How many times you train per week = 4 day split & 2 day's of soccer.

    My target calorie intake to gain mass is 4000 kl. I'm currently only hitting about 3000 ish.

    Meal #1 Whey protein shake with 250 ml skimmed milk
    Scrambled eggs (4 egg white, 2 whole) on wholemeal toast (2 slices)

    Meal #2 Whey shake with 250 ml skimmed milk & 40g maltodextrin.
    1 Banana, 1 small tub of cottage cheese.

    Meal #3 Two Tuna sandwich's with lettuce and small amount of mayo on wholemeal.
    Smallish salad with lettuce, pepper, mushrooms, butterbeans with olive oil and vinegar dressing.

    Meal #4 Pre workout shake w/ 5g creatine and milk

    Meal #5 Post Workout shake w/ 5g creatine and water.

    Meal #6 Chilli with Brown Rice.

    Meal #7 Shake before bed.

    This doesn't feel bulky enough and seems as though i'm coming way short in the carb department. Getting about 420 Grams of carbs when it should be more like 500?
    Any ideas and suggestions always appreciated.

 

 

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