My diet, be harsh please.

[typical]

OK heres my diet That Ive started about 2 months ago, any comments or criticisms welcome

Meal 1 - 6AM ( Right after a 30 min run)

2/3 cup oats
200gm pineapple
30gm raisins
1 tbt oil (flaxseed)
2 scoop protein + water

Meal 2 - 9AM

2 scoop protein
or 150gm chicken 4 rice crackers
or 1/3 cup rice
1x fruit

Meal 3 - 12 PM

250gm chicken / fish / steak 250gm kumera
or 1 cup rolled oats or
1/2 cup rice 1tb oil
veges unlimited

Meal 4 - 3PM

2 scoops protein
30gms almonds
1 fruit ( what ever is on top of the bowl)
1/2 cup yogurt

Meal 5 - 6PM

1 crunch bar

Meal 6 - 9PM

250gm - 300gm steak / chicken / fish (what ever is in the fridge and can be made quickly)
veges unlimited


I weight train at 7 pm and have a protein shake and some porridge just before and after. I do a 6 day split chest/back/legs/shoulders & calves/ bi's tri's/ abs.

Right now at 178 lbs or 80 kilos, Haven't tested fat % but I want to get to like 90 kilos.

 

[Warboss Alex]

no need to be harsh at all, it looks great. I haven't added up the macros but if you're getting in 350g of protein or more then I wouldn't change anything.

your routine on the other hand ..

 

[Sammo]

I'll add my 2 cents in.

OK heres my diet That Ive started about 2 months ago, any comments or criticisms welcome

Meal 1 - 6AM ( Right after a 30 min run)

2/3 cup oats
200gm pineapple
30gm raisins
1 tbt oil (flaxseed)
2 scoop protein + water

NOTE: try to avoid having carbohydrates and fats in the same meal. Either be having fat/protein or carb/protein, i reccomend carb/protein in the earlier part of the day and fat/protein in the later. Solution; take out the flaxseed.

Meal 2 - 9AM

2 scoop protein
or 150gm chicken 4 rice crackers
or 1/3 cup rice
1x fruit

Stick to the chicken and rice crackers OR protein/rice (make sure it's low GI like brown or basmati rice). Lay off the fruit, you don't want to spike your insulin more than once a day, to much sugar.

Meal 3 - 12 PM

250gm chicken / fish / steak 250gm kumera
or 1 cup rolled oats or
1/2 cup rice 1tb oil
veges unlimited

Awesome.

Meal 4 - 3PM

2 scoops protein
30gms almonds
1 fruit ( what ever is on top of the bowl)
1/2 cup yogurt

No fruit, or yogurt. Same as reason for meal one. Maybe add in some whole proteins this time, try chicken/vegies/almonds for this meal. thats a really good meal.

Meal 5 - 6PM

1 crunch bar

not much there.

Meal 6 - 9PM

250gm - 300gm steak / chicken / fish (what ever is in the fridge and can be made quickly)
veges unlimited

good dinner!

I weight train at 7 pm and have a protein shake and some porridge just before and after. I do a 6 day split chest/back/legs/shoulders & calves/ bi's tri's/ abs.

Right now at 178 lbs or 80 kilos, Haven't tested fat % but I want to get to like 90 kilos.

Pre training is fine.
Post training mix your protein in with either dextrose of glucose, you need the high GI sugars to spike your insulin and absorb the proteins alot more efficiently.

I didnt count the calories there only a brief overview, but i never count calories and i get good results. Hope i helped!!

 

[Warboss Alex]

Pre training is fine.
Post training mix your protein in with either dextrose of glucose, you need the high GI sugars to spike your insulin and absorb the proteins alot more efficiently.

Sammo, in the long run I've found it doesn't make a blind bit of difference whether you have high gi, low gi or a mix post-workout. Low gi is good if your next meal is gonna be a while afterwards but otherwise go with what tastes best. I like fruit juice and oats..

edit: although yesterday I had peach nestea

 

[typical]

Thanks guys and peaches yummy, sorry man but I just cant go without at least one type of fruit a day, banana, pear anything really, and I'll add a few strips of grilled chicken instead of yogurt.

But man now thanks to a few of you guys just talking about food makes me hungry.

 

[Shiftkey]

Looks good for one day. I don't know how you eat the same thing every day for 2 months though... Add some variety so you don't crack.

How much progress have you made? What was your before weight?

 

[EFFORT]

I'd hate to see all that diet advice go to waste on your 6 day split!

Typical, i'm pretty sure i've seen you on this forum for awhile, what on earth would make u do a 6 day split? I know you know better than that. Throw the 6 day split out as fast as you can.

Do some reading and send me or alex a pm to get your routine together.

 

[MrS]

You won't grow much, you'll still be as ugly as a brick wall, your **** is silly-looking, all the muscle in the world won't fix your bad breath or lisp.

That's harsh without profanities.

 

[Desdinova]

I'm guessing you're cutting, so here's what I'd recommend:

or 150gm chicken 4 rice crackers
or 1/3 cup rice

White rice isn't all that great for you. The rice crackers are worse. You might wanna replace that.

200gm pineapple
30gm raisins

Cut down on your fruit intake. Replace it with veggies.

Meal 1 - 6AM ( Right after a 30 min run)

Why are you running on an empty stomach? You'll get better results 1-2 hours after a meal.

Other than that, everything looks great! The fish is one of the best things you can eat when dieting.

 

[Warboss Alex]

Desdinova - we don't bulk and cut anymore in this forum. We're trying move away from that.

Why would he get better results after eating? He'd just be burning off the food he just ate. (I'm assuming running for fat loss) Some fruit is also fine even when dieting (which he isn't anyway).

 

[escobar04]

why raisins? its full of carbs and sugar

 

[Shiftkey]

why raisins? its full of carbs and sugar

All fruit is full of carbs and sugar - there's nothing wrong with fruit.

 

[typical]

Oh BTW don't wake up early morning and go for a run when you have a cold or flu you don't even last 10 Min's. Just 7 AM here went for a 5:30 AM run called home to be picked up after 10 Min's, I'm going to sue that chick I kissed last Friday, I barely went 1K where my normal is 4.

And about the fruit thing and diet thing, Ive tried those weird diets that are meant to get you leaner and all they've done is make me weaker in the gym, most of the time just water loss no fat. Ive given up on getting rid of fat, the running is just a psychological thing feel weird if I don't run, getting bigger muscles is what I'm after. But its a long hard process Ive neglected myself since I was 18 and its started to show, but I'll rape myself day in day out to get there ( with some rest now and then ).

 

[Warboss Alex]

Oh BTW don't wake up early morning and go for a run when you have a cold or flu you don't even last 10 Min's. Just 7 AM here went for a 5:30 AM run called home to be picked up after 10 Min's, I'm going to sue that chick I kissed last Friday, I barely went 1K where my normal is 4.

NEVER TRAIN IF YOU'RE NOT 100%, IT WILL ONLY LENGTHEN YOUR RECOVERY

And about the fruit thing and diet thing, Ive tried those weird diets that are meant to get you leaner and all they've done is make me weaker in the gym, most of the time just water loss no fat.

DOESN'T SOUND RIGHT, MORE PROBABLE IS THAT YOU WENT TOO LOW CAL AND LOST MUSCLE (HENCE POORER GYM PERFOMANCE) OR CUT CARBS HENCE NO ENERGY. DON'T WORRY, WE'LL GET IT RIGHT

Ive given up on getting rid of fat, the running is just a psychological thing feel weird if I don't run, getting bigger muscles is what I'm after. But its a long hard process Ive neglected myself since I was 18 and its started to show, but I'll rape myself day in day out to get there ( with some rest now and then ).

RUNNING WILL AFFECT GAINS NEGATIVELY, SWAP IT WITH A BRISK WALK AND IT WILL ENHANCE GAINS

DON'T RAPE YOURSELF, IT'S NOT CONDUSIVE TO GAINING MUSCLE OR LOSING FAT. JUST WORK DAMN HARD AT THE WEIGHTS AND THE DINNER PLATE, EAT THE RIGHT FOODS AND DO YOUR CARDIO = LEANER AND LARGER IN A FEW MONTHS TIME

POST A JOURNAL

comments ABOVE

 

[Sammo]

All fruit is full of carbs and sugar - there's nothing wrong with fruit.

Fruits are good, but only used at the right times.

I can't stresst enough here the importance of using high GI carbs post training. Ever wonder why creatine transport systems where so much more effective then regular creatine. Because of all the sugar! Insulin is the most anabolic hormone in the body, and to spike it you need high GI carbs, thats why it is so important post training and not so important for the rest of the day.

 

[iLoveCookies]

Meal 1 5:15am - 1/2 cup oatmeal

30 min run (you are running too much if you are trying to gain weight)

Meal 2 6:00am

1 cup cup oats + almonds/walnuts
6-8 egg whites + salsa

Meal 3 9AM

1 or 1/2 chicken breasts
1 cup brown rice
couple cups of brocalli & carrots or peppers

Meal 4 - 12 PM

1 can tuna or salmon / or a serving of steak
1 sweet patatoe + 1 tbs olive oil
vegetables of choice
1 piece wheat toast

Meal 5 - 3:15PM

1 chicken breast
1 cup of black beans + salsa
1/2 cup PLAIN yogurt + 12 almonds

Meal 6 - 6:15PM

1 1/2 cup of cottage cheese (non-fat_
1 cup oatmean
1 banana

WORKOUT

Meal 7 (post workout no later than 30 minutes)

34 grams of protein (via whey shake)
40+ grams of carbs (fruits, rice cakes and jelly whatever)

If you want to grow you will need rest, you grown when you rest, so take two days off, see if you can work your arms in with your chest and back days.

If you want to gain weight its best that you do not do more than 3, 20 minute sessions of cardio a week and the diet above is a little conservative so feel free to eat more but dont go crazy. just eat clean for clean weight gain since we dont want you all sloppy.

Do

Back, Chest, Off Day, Shoulders, Legs, Arms, Off Day

 

[Warboss Alex]

Meal 1 5:15am - 1/2 cup oatmeal

30 min run (you are running too much if you are trying to gain weight)

Meal 2 6:00am

1 cup cup oats + almonds/walnuts
6-8 egg whites + salsa

Meal 3 9AM

1 or 1/2 chicken breasts
1 cup brown rice
couple cups of brocalli & carrots or peppers

Meal 4 - 12 PM

1 can tuna or salmon / or a serving of steak
1 sweet patatoe + 1 tbs olive oil
vegetables of choice
1 piece wheat toast

Meal 5 - 3:15PM

1 chicken breast
1 cup of black beans + salsa
1/2 cup PLAIN yogurt + 12 almonds

Meal 6 - 6:15PM

1 1/2 cup of cottage cheese (non-fat_
1 cup oatmean
1 banana

WORKOUT

Meal 7 (post workout no later than 30 minutes)

34 grams of protein (via whey shake)
40+ grams of carbs (fruits, rice cakes and jelly whatever)

If you want to grow you will need rest, you grown when you rest, so take two days off, see if you can work your arms in with your chest and back days.

If you want to gain weight its best that you do not do more than 3, 20 minute sessions of cardio a week and the diet above is a little conservative so feel free to eat more but dont go crazy. just eat clean for clean weight gain since we dont want you all sloppy.

Do

Back, Chest, Off Day, Shoulders, Legs, Arms, Off Day

5-day split, dedicated arm day, don't do too much cardio, egg whites, tuna .. sounds straight off bbing.com to me.

and guys, stop freaking out over 30g of raisins. it helps the oatmeal go down and they're very healthy.

 

[HollowHorizon]

well

Looking for a good diet and staying healthy, There's a place where you can boost almost anything you want, weather its loosing weight ganing it, or just staying at where you wanna be, i also belive there are products to help you cut up...i think the site is www.bebo.unfranchise.com

 

[typical]

It only looks like a 6 day split cause I cant do my abs on an other day I get wasted by the end of the hour so it becomes pointless doing abs, so I just do them on Saturdays. So its a basic 5 day split with abs having their own day, if you remember I was doing abs everyday, but I changed that 2 months ago.

I'll try changing it up and do back on Monday (all the damn bench's are taking on Mondays anyways), then chest on Tuesday, I'll take Wednesday off and hit the quads and ham's on Thursday, the calves and shoulders on Friday, abs and arms on Saturday and have Sunday off. Most of my workout is made up of heavy compounds with a few other exercises thrown in for decoration LOL.

I cheated on the diet today and had subway for lunch at 11

Oh yes my m8 (gotta love old highschool m8s) can hook me up with animal pak and stak for free yes for free, I dont know how or why but bah I'll take them as a multi vit.

 

[Warboss Alex]

It only looks like a 6 day split cause I cant do my abs on an other day I get wasted by the end of the hour so it becomes pointless doing abs, so I just do them on Saturdays. So its a basic 5 day split with abs having their own day, if you remember I was doing abs everyday, but I changed that 2 months ago.

I'll try changing it up and do back on Monday (all the damn bench's are taking on Mondays anyways), then chest on Tuesday, I'll take Wednesday off and hit the quads and ham's on Thursday, the calves and shoulders on Friday, abs and arms on Saturday and have Sunday off. Most of my workout is made up of heavy compounds with a few other exercises thrown in for decoration LOL.

I cheated on the diet today and had subway for lunch at 11

Oh yes my m8 (gotta love old highschool m8s) can hook me up with animal pak and stak for free yes for free, I dont know how or why but bah I'll take them as a multi vit.

nothing wrong with a subway with double meat and double cheese.

typical - don't waste a very good diet on a potentially poor training split. look into push/pull/legs.