Bye Bye Summer, Hello new diet!! - AnabolicMinds.com

Bye Bye Summer, Hello new diet!!

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    cable626's Avatar
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    Bye Bye Summer, Hello new diet!!


    I'm tired of adding all of my different foods up in Fitday.com, so now I'm going to follow a set diet everyday. This diet will be a bulker that I want to use throughout the fall/winter.

    A little help would be apprecciated if you guys don't mind. Rip it apart, but be nice please.

    Current Stats:
    Height: 5'7"
    Weight 160lbs
    bf%: guessing about 11-12%, but will get it measured this week.

    Personal Info:
    I don't drink, or do any other drugs.
    I sleep about 8-9 hours per night.

    I have a BMR of 1772, and I am very active. I am shooting for over 3000 calories per day. I am going to be using a 40/40/20 split, because my carbs need to be high to give me energy during work and all other things I do.



    Meal 1:
    1 cup oatmeal
    4 egg whites
    3 whole eggs
    Total Cals= 556

    Meal 2:
    1 can Tuna Fish
    2 Pieces Whole Wheat Bread
    10 Fish Oil Caps
    .5 Liter Skim Milk
    Total Cals= 602

    Pre-Workout:
    1 Piece Whole Wheat Bread
    Total Cals= 79

    Post Workout Shake
    2 scoops Whey
    1 cup oats
    Total Cals= 486

    Meal 3, Post Workout Meal (During Work):
    2 Pieces Whole Wheat Bread
    1 can Tuna Fish
    Total Cals= 321

    Meal 4 (During Work):
    Quart of Skim Milk
    Total Cals= 342

    Night Meal:
    1 cup oatmeal
    1 cup Cottage Cheese
    Total Cals=430

    Bedtime Shake:
    1 scoop casein
    1 scoop whey
    1/2 cup plain nonfat yogurt
    2 tablespoons peanut butter
    1/2 cup oats
    2 cups skim milk
    Banana, medium
    3 Frozen strawberries (for coldness)
    Total Cals= 912



    Totals:
    Workout Days: 356p/432c/70.5f = 3728 cals

    Non-Workout Days (no pre-wo or PWO meals): 298p/352c/64f = 3240 cals



    For a more detailed breakdown, click here for the XLS file: edited
    Last edited by cable626; 06-12-2006 at 02:19 AM.

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    cable626's Avatar
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    Okay, now a little bit more info:
    1. I love oatmeal, I can eat it all day, so I do
    2. Meals 3 and 4 are during work, and I work in a store unloading trucks so I can't really sit down and eat.
    3. The store is a grocery store, so there is nothing wrong if I go grab a container of milk=free meal.
    4. I like chicken, and will substitute it for tuna a few days a week.
    5. My Pre-workout meal is light because meal 2 is usually close to my workout time anyway.
    6. That bedtime weight gainer shake that I drink is awesome, but is it too much carbs for bedtime? should I double up the casein and eliminate the whey?
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    johngalt's Avatar
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    Looks good, but you forgot your veggies. Seriously, throw in a couple servings of whatever vegetables suit your fancy. Steam them, saute them, eat them fresh, but just eat them.
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    BLANE's Avatar
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    nice plan bro i like the fact that you are relying more on whole foods than shakes. If you eat like that then you will be sure to pack on the mass. i agree with john and would throw in some veggies
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    cable626's Avatar
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    you guys are right about the veggies. I will throw in some fresh spinach with my nighttime meal, because that's the time when I am not too busy and can sit back and eat (and enjoy!) my veggies.

    And Blane, I have always relied more on whole foods, and I eat similar to this now, but about 500 calories less.
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    cable626's Avatar
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    guys just an update--keeping my diet basically like I outlined above, I've gained about 15lbs. Eating whole foods is my thing, and I've been scarfing down easily 300g protein per day.

    right now I'm going to lose a little bit of fat and then bulk back up again. Next bulk up will be from about 170ish-185 hopefully.
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    Good job bro keep it up!
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    King Nothing's Avatar
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    Good job! You might wanna switch the fish oil to flaxseed oil though as that much fish oil could be unhealthy. You could add 2-3g of fish oil to the 10g of flaxseed oil without a problem
    -Chris
  

  
 

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