Starting new diet. Any changes?

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    pitt6691's Avatar
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    Starting new diet. Any changes?


    I am going to start a new diet and my goals are to gain lean weight and improve my overall health. I also need to keep sodium to a minimum for blood pressure issues and I am a bit new to that type of diet and would appreciate any feedback on things to try or changes I can make. Here's my initial thoughts and I have estimated some of the measurements as I have yet to look everything up. I feel this is a good plan to start out with.

    Initial Diet Plan

    Meal 1: 1.5 cups egg whites cooked with olive oil and Mrs. Dash
    1.5 cups oatmeal with Truvia brand sweetner
    1 cup grapefruit juice
    40Protein, 90 Carbs, ~10g fat, 0g Sodium, 30g sugar

    Pre-workout protein shake: 46g protein,0g Carbs, 60mg Sodium, 0g sugar

    Post-workout Shake: 46g protein,50g Carbs(dextrose),60mg Sodium,

    Meal 2: 1.5 Salmon Fillets baked with Mrs. Dash Lemon Pepper
    4 Medium red potatoes boiled
    45g Protein, 60g Carbs, ~20g Fat, ~70mg Sodium

    Meal 3: 8oz.(cooked) Jenni-O 99% fat free gound Turkey(can sub 8oz. Chicken) with 1 pack Boil -in-Bag brown rice -all mixed with Mrs. Dash Marinade and 1TBSP Olive oil.
    45g Protein, 80g Carb, 20g fat, ~120mg Sodium

    Meal 4: Chicken or turkey salad(8oz. Cooked meat) with Mrs. Dash Chicken seasoning on meat and Greek Dressing on salad. 2 medium red potatoes
    45g Protein,~40g Carbs, ~20g Fat, ~5g sugar, ~120 mg Sodium,

    Meal 5: 8oz.Tilapia (baked) with Mrs Dash lemon Pepper and Fresh broccoli or green beans
    45g Protein,~5-10g carbs,min fat, 0 sugar, ~50mg sodium

    Before Bed: Casein Protein shake
    46g protein, 33mg sodium,0g fat, 0g.sugar,


    358g Protein,~330g carbs,~74g Fat, Less than 40g sugar(excluding post workout),~480mg sodium

    ~3418 total calories
    ~1432 from protein(41.9%)
    ~1320 from carbs (38.6%)
    ~666 from fats(19.4%)

    Supplements:glutamine,whey iso, casein,multi vit,potassium,maybe cre02,arginine


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    It looks pretty solid to me. How much is this below maintenance? And do you do cardio? A Bit more cardio work helps keep the heart in shape, which can help lower BP a bit. Otherwise, meal plan looks good.
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    Right now cardio is 3 times a week for 20 min and it will be 30min when I start this. I am starting a new 2 on 1 off split in the gym. Once I start with my new routine I want to rent or buy a body bug so I can see how much I am burning off and then go from there. Im thinking its probably around 3500/day but Its hard to say since my diet has been a mess lately. Im sure my quantities will be adjusted many times in the weeks to come.
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    I think it's a pretty good place to start. You only want to gain 1-2 lbs week, to keep it fairly lean. Also, since you are going to increase cardio a bit, you can get away with a few extra cals. If scale goes up or down drastically, adjust cals in 200 increments. You look like you are on track though.
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    Thanks. appreciate the feedback. Has anyone used a bodybug before? Wondering how accurate they are.
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    diet looks solid bud.

    I am really looking forward to seeing how you respond with Cre-02 if you choose to run it. You're really going to love it
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net
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    Quote Originally Posted by CTDeuce View Post
    diet looks solid bud.

    I am really looking forward to seeing how you respond with Cre-02 if you choose to run it. You're really going to love it
    I have a full bottle of it right now but I decided to do a cut for a couple months and I wanted to wait until im done to use it. Plus I need to burn through the rest of my CEE first.
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    Quote Originally Posted by pitt6691 View Post
    I have a full bottle of it right now but I decided to do a cut for a couple months and I wanted to wait until im done to use it. Plus I need to burn through the rest of my CEE first.
    Sounds awesome....keep me posted

    ps - user's of Cre-02 have noticed leaning out effects while gaining muscle and strength. Just thought i'd point that out. I use it on a cut
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net
  

  
 

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