Demonseed
04-01-2010, 09:18 AM
Hello,
I was wondering if anyone could look at my diet and give advice into what is working and what is not. Also my wife is not going back to work after our next baby so we are trying to reduce our costs. Any advice there? Prior to this diet I ate basic and it saved money, by basic I mean, I would have 1 protein ie) half tub cottage cheese, 1-2 servings of veggies or fruit, and 1 car ie) fist size potato..... not sure if that is good or not. I want something simple....yet clean, and affordable.
I am 30 years old, 5'10, 195lbs, BF is around 8-9%. Train 4-5 times a week. Trying to gain lean mass.
I would appreciate any advice.
Diet is as follows:
MessageWORKOUT DAYS
AM1
3pieces of turkey or chicken bacon
1.5 cups of oatmeal with brown sugar and cinammon.
4 eggs
1/2 grape fruit or an orange.
supposed to have 1-1.5 cups of spinach but I am pretty full
I have ketchup on eggs sometimes.
**sometimes instead of bacon I will have 2 tsb of natural peanut butter or almond butter.
AM2
1 x protein. (4 eggs or 1/2 1 tub of CCheese, can of tuna,two pieces of fish,chicken breasts) Protein about the 1.5 tims of your palm.
1 x fat...... (hand full of almonds or other nuts, or 2 tsb of natural almond or peanut butter.)
1 x fruit ( a apple, a bannana, a orange)
-1 lophic acid. (general immune system, health, cortisol levels) ( 3 spread out day)
AM3
Same as AM2 but instead of fruit have veggies. A good fist to 2 fist fulls.
ie) 1 large pepper, spinach salad, frozen veggies, asparagus, head of broccolli.
WORKOUT- 2 tsb of BCAA during warmup and during.
POST WORKOUT-right away.
Shake-2 tsb of bcaa, 1 tsb glutamine, 1.5 -2 scoops of protein, 1.5-2 scoops of dextrose, 1 cup of pineapple juice, 1tsb of cinammon, then fill rest with water or milk.
30 mins - 1 hr after shake.. post meal.
1.5 cups of oatmeal, + lean protein. ie) eggs or 1/2 1 tub of CCheese, can of tuna,two pieces of fish..
PM1
Similar to AM3
PM2
A regular meal, meaning 1 serving of protein, carbs and veggies. ie) can of tuna, fist size potatoe, 1.5 fist size of veggies.
PM3- Similar to PM1.
** Basically it simple.. protein, veggies and healthy fat. Only have startchy carbs after workout.****
NON WORK OUT DAYS.
Same breakfast but no oatmeal. ( I often still have oatmeal)
Rest of meals are simple. Protein, Veggies and Healthy fats. NO startchy carbs for the day. And have red meat often.
ie) half pound ground beef, 1 pepper, and handful of nuts.
1 tub cottage cheese, 2 tsb of natural peanut butter, 1 salad
1 steak, mixed greens, and almonds.
4 eggs, 1 head of broccolli, handful of walnuts
1 can of tuna, salad, handful of almods
half pount of ground beef, salad, nuts.
You get the idea.
Once a week Sunday is cheat day eat whatever.
Supplements
-omega 3 (take this with meals 4-6 times a day)
-1 multi vitamin (3 times a day)
-1 saw plamatto (prostate) (1 in am one at night)
-1 glutamine tsb in am or in post shake. 1tsb at night.
I was wondering if anyone could look at my diet and give advice into what is working and what is not. Also my wife is not going back to work after our next baby so we are trying to reduce our costs. Any advice there? Prior to this diet I ate basic and it saved money, by basic I mean, I would have 1 protein ie) half tub cottage cheese, 1-2 servings of veggies or fruit, and 1 car ie) fist size potato..... not sure if that is good or not. I want something simple....yet clean, and affordable.
I am 30 years old, 5'10, 195lbs, BF is around 8-9%. Train 4-5 times a week. Trying to gain lean mass.
I would appreciate any advice.
Diet is as follows:
MessageWORKOUT DAYS
AM1
3pieces of turkey or chicken bacon
1.5 cups of oatmeal with brown sugar and cinammon.
4 eggs
1/2 grape fruit or an orange.
supposed to have 1-1.5 cups of spinach but I am pretty full
I have ketchup on eggs sometimes.
**sometimes instead of bacon I will have 2 tsb of natural peanut butter or almond butter.
AM2
1 x protein. (4 eggs or 1/2 1 tub of CCheese, can of tuna,two pieces of fish,chicken breasts) Protein about the 1.5 tims of your palm.
1 x fat...... (hand full of almonds or other nuts, or 2 tsb of natural almond or peanut butter.)
1 x fruit ( a apple, a bannana, a orange)
-1 lophic acid. (general immune system, health, cortisol levels) ( 3 spread out day)
AM3
Same as AM2 but instead of fruit have veggies. A good fist to 2 fist fulls.
ie) 1 large pepper, spinach salad, frozen veggies, asparagus, head of broccolli.
WORKOUT- 2 tsb of BCAA during warmup and during.
POST WORKOUT-right away.
Shake-2 tsb of bcaa, 1 tsb glutamine, 1.5 -2 scoops of protein, 1.5-2 scoops of dextrose, 1 cup of pineapple juice, 1tsb of cinammon, then fill rest with water or milk.
30 mins - 1 hr after shake.. post meal.
1.5 cups of oatmeal, + lean protein. ie) eggs or 1/2 1 tub of CCheese, can of tuna,two pieces of fish..
PM1
Similar to AM3
PM2
A regular meal, meaning 1 serving of protein, carbs and veggies. ie) can of tuna, fist size potatoe, 1.5 fist size of veggies.
PM3- Similar to PM1.
** Basically it simple.. protein, veggies and healthy fat. Only have startchy carbs after workout.****
NON WORK OUT DAYS.
Same breakfast but no oatmeal. ( I often still have oatmeal)
Rest of meals are simple. Protein, Veggies and Healthy fats. NO startchy carbs for the day. And have red meat often.
ie) half pound ground beef, 1 pepper, and handful of nuts.
1 tub cottage cheese, 2 tsb of natural peanut butter, 1 salad
1 steak, mixed greens, and almonds.
4 eggs, 1 head of broccolli, handful of walnuts
1 can of tuna, salad, handful of almods
half pount of ground beef, salad, nuts.
You get the idea.
Once a week Sunday is cheat day eat whatever.
Supplements
-omega 3 (take this with meals 4-6 times a day)
-1 multi vitamin (3 times a day)
-1 saw plamatto (prostate) (1 in am one at night)
-1 glutamine tsb in am or in post shake. 1tsb at night.