Starting new diet. Any changes?
- 06-06-2009, 02:02 AM
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
- 06-06-2009, 08:29 AM
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.
06-06-2009, 12:33 PM
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.
06-07-2009, 01:37 PM
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.
06-07-2009, 02:57 PM
07-10-2009, 09:03 AM
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
07-10-2009, 12:41 PM
07-10-2009, 07:33 PM
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