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03-22-2003, 05:23 PM
| #1 |
| Banned  | critique my pre-contest diet i spent a lot of time on this and i have gone through a lot of trial and error, at one stage the best i could come up with is a 1800kcal diet but this is the creme de la creme of what i can a) afford b) manage to eat c) all the resources i have... i will start this 15 weeks out (in 7 days) and i want to lose about 20 - 25 lbs.... what do you guys think? Diet 1) weetabix/oatmeal, protein shake, 2 hydroxycut, multi vitamin tablet 2) muller light yogurt 3) 1 tuna sandwich (2 slices brown bread) 4) 1 tuna sandwich (2 slices brown bread) 5) omelette (tuna, 2 eggs), 2 hydroxycut 6) weetabix/oatmeal (pre workout), glutamine 7) whey gainer (post workout), glutamine 8) 2 chicken breasts 9) 2 egg whites, protein shake protein – 253g carbs – 201g fats – 45g kcals - 2307 |
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03-22-2003, 05:28 PM
| #2 |
| Registered User | 253g protein x 4 cals/g = 1012 cals 201g carb x 4 cals/g = 804 cals 45g fat x 9 cals/g = 405 cals 405+804+1012 = 2221 cals... what are your stats bub?... got a general BRM idea? and is that 9 separate meals? think you can actually do that? if so props... |
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03-22-2003, 05:34 PM
| #3 | |
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03-22-2003, 05:40 PM
| #4 |
| Registered User | good pic man, hadn't seen that, nice back width ("wings eh?  )... I'd ditch the yogurt, but looks fine basically I'd say... what other supps are you using? got a good multi? liver tabs? extra C?... I may be wrong because I haven't looked at hydroxycut in a long time, but I think you'll need more than 4 daily to receive maximum benefit from it... something else to think about, if you can afford it, is a gulp or two of flax daily. |
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03-22-2003, 05:43 PM
| #5 | |
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03-22-2003, 06:18 PM
| #6 |
| Registered User | Where are the healthy fats? I don't see any EFA's ... you definitely want those (particularly the Omega 3's) if you want to get as lean as possible while maintaining maximum muscle. Try to fit some fish oil/flax into your calorie scheme. Meal 8 & 9 appear to be protein only (which isn't good, it will promote gluconeogenesis), these would be ideal meals to consume your efa's with. Add more fibrous veggies, again, meal 8 & 9 could benefit from the addition of some broccoli. I'd definitely ditch the yogurt in meal 2 since yogurt is high on the Insulin Index. Last edited by MushMouth : 03-22-2003 at 10:08 PM. |
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03-22-2003, 06:23 PM
| #7 | |
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03-22-2003, 06:27 PM
| #8 |
| Registered User | Eggs yolks aren't going to cover your EFA needs, it would be best to eat salmon on a regular basis and/or supplement with fish oil caps and flax oil. Instead of the yogurt why don't you have some fat free cottage cheese and mixed nuts. Excellent protein source and the nuts will provide you with some efa's. |
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03-22-2003, 06:31 PM
| #9 | |
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03-23-2003, 10:36 AM
| #10 |
| Registered User | I don't know why I didn't notice this when I originally replied, but Meal 6 should contain some protein with it as well, and since meal 8 is your second post workout meal you may want to distribute some of your carbs to this meal, especially if you were taking in high GI carbs with your post-workout shake. You could then make some of your earlier meals protein and fat meals. Also, you could opt for a low gi carb source (oats) postworkout, and still keep meal 8 as protein + fat. Last edited by MushMouth : 03-23-2003 at 11:05 AM. |
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03-23-2003, 11:56 AM
| #11 | |
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03-23-2003, 12:29 PM
| #12 | |
| Banned | Quote:
1) weetabix, protein shake, 2 hydroxycut, multi vitamin tablet 2) muller light yogurt 3) 1/2 can of tuna 4) 1/2 can of tuna 5) omelette (tuna, 2 eggs), 2 hydroxycut 6) weetabix, (pre workout), glutamine 7) whey gainer (post workout), glutamine 8) 2 chicken breasts, 1/2 cup brown rice 9) 2 egg whites, protein shake protein – 255g carbs – 191g fats – 42g kcals - 2228 does that look any better? i took out the 4 slices of brown bread...and put in the 1/2 cup of rice post workout.... although the whey gainer gives me a good whack of 83g of carbs...so is the brown rice really necessary? its not as if i'll gan any muscle as im in a calorie deficit | |
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03-23-2003, 01:18 PM
| #13 |
| Registered User | You're getting there. The carbs in the second post-workout meal are more to prevent rebound hypoglycemia than anything else, so a lower gi source of carbs (like oats) would be better for preventing this than rice. I don't know how much protein is in weetabix, but maybe add some whey to this if you can in your pre-meal. In meals 3 & 4 it would be nice if you could add some fat to these somehow ... I don't know if you've already bought your glutamine or not, but IMO the money would be better invested in flax and/or fish oil. |
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03-23-2003, 02:43 PM
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03-23-2003, 02:50 PM
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03-23-2003, 02:54 PM
| #16 | |
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03-23-2003, 03:19 PM
| #17 |
| Registered User | For the flax go to a health food store and look for brands like Barlean's or Spectrum, Udo's is another good blend of oil you could opt for. There are numerous supplement companies that produce fish oil caps. Look for the ones that have the highest concentrations of EPA and DHA per cap. |
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03-23-2003, 03:24 PM
| #18 |
| Always working! |
