Diet critique needed

[Zeal]

Hey all. I've been getting back into this thing after falling off the horse in the past. My goal is to gain muscle mass while putting on as little body fat as possible in the process. I'm 6'3", 180 lbs. Roughly 15% bodyfat. This is my diet routine. I just wanted to run it by you guys to ensure that I'm on the right track.

Sometimes these meals are out of order. I maintain the carb-cutoff however, but certain issues day-to-day, meaning varying work schedule and school mostly, have me take the shakes at certain times and the real food at others.

I drink a crap ton of water throughout the day. A gallon and a half or more.

Meal 1:

-1 cup of wild blueberries
-1 scoop of ON whey protein
-3 raw eggs
-half cup of oatmeal (before cooking)

-heaping teaspoon of creatine monohydrate powder in water
-multivitamin
-10g fishoil (using capsules as of now)
-green tea extract capsules

Meal 2

If post workout:
-3 scoops ON whey protein powder in water
-75g of a maltodextrin/fructose mix (Twinlab Ultra Fuel)
-another heaping teaspoon of creatine monohydrate

If off-day:

-2 scoops ON whey protein powder in water
-3 raw eggs mixed in with protein shake

Meal 3:

-8 oz. 93/07 beef patty with something to flavor it up (fat free cheese, spices, etc.)
-1 slice of natural whole wheat bread
-1 mediumish sized banana
-mixed veggies, usually broccoli and cauliflower

-10g fishoil capsules
-green tea extract
-calcium supplement

Meal 4:

-8 oz. 93/07 beef patty again
-2 oz. (before cooking) whole wheat pasta
-1/4 cup organic ragu traditional pasta sauce (half a listed serving)
-more mixed veggies

Meal 5:

-2 scoops ON Whey protein powder
-3 raw eggs mixed in with the shake

Meal 6:

-roughly 8 oz. of grilled boneless, skinless chicken breast (from frozen)
-1 cup of cottage cheese

-10g fishoil capsules
-multivitamin

According to my count, this adds up to about 3500 calories, 360g protein, 165g carbs, 115g fat.

How does this look? Thanks all.

 

[Andromax]

Looks like you put a lot of time in effort into that.

Looks good.

Expensive.. but good.

Looks like you have the budget... Have you tried N.O.XPLODE or other type of powder creatine/Nitrious drink?

Gets those arm veins poppin out like CRAZY after a few weeks of using it.

I ought to post a pic of my arm while im lifting. Theyre not huge (16.5") but the veins on them stick out like embedded extension cords since i've been taking the nitrious / creatine drinks. I also use this other stuff by MHP i think its like Trac-NO or something I got a couple tubs for free with some protein i ordered.

 

[EFFORT]

good start, follow it without missing any meals for 2 weeks and see how the gains are, if nothing happens then all you have to do is add more cals(from fish oil, olive oil, eggs, nuts) until the gains start.

Also if your going to be taking creatine mono its best to mix it with a fast carb to help deliver it. In my opinion you'd be better off taking CEE, you won't get the bloat and bathroom problems a lot of people get with mono.

 

[shaunuk]

Nice diet. You can take CEE (creatine ethyl ester) like EFFORT said but it tastes like ASS man. Put the powder in your gob and just chase it down with a **** load of water...whilst gagging and resisting the temptation to vomit.

 

[Zeal]

Thanks for taking a look guys.

I haven't tried any NO drinks, but they'll be among the first supplements I add if I add anymore. Taurine would also fall in that category.

I don't seem to notice any bloating problems or any other issues with Creatine Mono. I may just be a non-responder though. It's hard to tell with that kind of thing.

I've heard some weird conflicting info about CEE. I'm gonna look into it.

 

[EFFORT]

Thanks for taking a look guys.

I haven't tried any NO drinks, but they'll be among the first supplements I add if I add anymore. Taurine would also fall in that category.

I don't seem to notice any bloating problems or any other issues with Creatine Mono. I may just be a non-responder though. It's hard to tell with that kind of thing.

I've heard some weird conflicting info about CEE. I'm gonna look into it.

The NO supps are really just a waste of money, spend that money on taurine, fish oil, and a good multi vitamin.

Most non responders on mono respond well on CEE, but it could just be your not taking enough mono in the correct way.

 

[mrRuckus]

Nice diet. You can take CEE (creatine ethyl ester) like EFFORT said but it tastes like ASS man. Put the powder in your gob and just chase it down with a **** load of water...whilst gagging and resisting the temptation to vomit.

Oh come on, man.. it's not that bad at all. I put a little water in my mouth, add cee, and swallow, and chase with a little more water. It's not pleasant but it's not terrible and there's no gagging involved. Don't scare people away from getting it.

It's far better than doing a shot of vodka or something.


I'd skip the NO supplements too. CEE, fish oil, good multivitamin/mineral like Now Adam, and maybe more zinc/mag to start with. Zinc and mag are deficient in nearly everyone and especially lifters and since they're important in the production of testosterone and quality sleep they'd give you a heck of a lot more bang for your buck that some NO.

 

[EFFORT]

or just get the CEE in caps, there cheap at discountanabolics.com around 14.99 for a months supply....thats if ur in the usa though

 

[Quagmire911]

or just get the CEE in caps, there cheap at discountanabolics.com around 14.99 for a months supply....thats if ur in the usa though

That's cheap?

 

[simon]

I actually like the taste of CEE now. It has a nice tang.

 

[Zeal]

Alright guys, time for an update!

Since posting this and following the diet strictly (about one cheat per week), my weight is up from 180lb. to roughly 195lb. Strength gains are coming along at a steady pace. I'm pretty tall, so it's not quite noticeable but I am a bit bigger in terms of muscularity. However, I've gained a bit of weight around the waist. Maybe an inch at the most. Admittedly, I have done no cardio so far.

What do you guys suggest I do? Start phasing in low-intensity incline walking for cardio, replace carbs with fats, both, ride it out and change nothing, or something entirely different?

 

[Drum&Bass]

If your gonna take that much fish oil at least space it out through out the day, like 3 or pills through out the day instead of 10 pills at one time and then another 10 pills.

Why are you eating so much raw eggs ?? cook some of them.

 

[Zeal]

I forgot to mention that I cut the fish oil back since writing that diet. People are really all over on the subject, so as of now I'm taking 4g three times a day based on ironaddict's info.

As far as the raw egg issue goes, I do cook them occasionally. However, I don't really see a reason not to continue adding them to the shakes. Protein bioavailability isn't a concern, because I'm not really eating them for the protein. I'm using them for the fats, texture, and convenience. I supplement biotin daily so I doubt I'm going to end up deficient due to the avidin in the whites, and I'm not too worried about salmonella poisoning (although I'm sure I'll regret saying that in the event that I'm puking and sh**ing at the same time). I've thought about replacing the raw eggs with extra virgin olive oil at some point, but probably not any time soon.

 

[I-tallionStallion]

just wondering why you are using fat free cheese and low fat burgers...why rob yourself of those precious calories and fats?

And for the record...CEE does taste a bit crappy but if you do like these guys said, you can bear with it. Its pretty cheap too compared to N.O. ...like half the price and it lasts a long time.

Get cage-free eggs...less chance of salmonella. And i have 14 eggs a day for the past 4 months...and i feel great and my doc agrees. Don't worry about it.

Keep the raw eggs, and just add 2 tbsp of extra virgin olive oil. If you take too much olive oil, you end up sitting on the can a lot. Trust me, it sucks haha

 

[Throttle]

I forgot to mention that I cut the fish oil back since writing that diet. People are really all over on the subject, so as of now I'm taking 4g three times a day based on ironaddict's info.

that's a very reasonable compromise, and similar to one i've settled on.