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#1
03-16-06, 09:58 AM
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Starting Over..
Hi Guys.
I have been lifting for about 2yrs. and would have said I have some knowledge of the sport, after finding this site I relize I don't know SHIT. Therefore I am starting over. I now see my diet sucked, I didn't take in enough water, so I was essentially just going through the motions. No wonder I couldn't make any gains. My goal is to put on 15lbs. of good lean muscle and for this I was thinking of using Soul slayers diet. My water intake is now in check (4 liters) and I am excited about going to the gym again. I guess my main question at this point is if you guys think slayers diet would work for me? I am 5'10",185lbs,28yrs. any help and or suggestions would be great. Thanks ocat  
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#2
03-16-06, 10:01 AM
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could you post his diet here for us please?
__________________
"Everyone wants to be a bodybuilder but no one wanna lift no heavy-ass weights" -- Ronnie "He may be a great bodybuilder but I personally think he's a moron. Have you ever heard this guy talk? He sounds like a complete hillbilly moron when he speaks. He should just pose and never speak" -- Lmg2701, on Ronnie
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#3
03-16-06, 10:39 AM
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Diet remains fairly consistent throughout the week.
Workout Day Meal One: 2 Scoops ON Whey Protein and 1 Cup Oats Calories: 454 Protein: 54 Carbs: 46 Fat: 7 Meal Two: 1 Cup Oats, 4 Hardboiled eggs whites only, 2 hardboiled eggs whole and veggies Calories: 532 Protein: 39 Carbs: 57 Fat: 16 Meal Three: 1 Cup Oats, 6oz Chicken Breast Calories: 500 Protein: 49 Carbs: 54 Fat: 9 Meal Four until six Chicken Breast approximately 16oz Calories: 503 Protein: 97 Carbs: 0 Fat: 10 Preworkout 90 mins before 2 scoops ON whey protein ½ cups oats Calories: 390 Protein: 54 Carbs: 30 Fat: 3 WORKOUT Post workout Pure Vitargo Calories: 288 Protein:0 Fat: 0 Total Carbohydrates: 72g 20 Mins later 3 Scoops ON Whey Calories: 330 Protein: 69 Carbs: 9 Fat: 5 PPWO ½ Oats + Protein Shake/Chicken Breast Calories: 454 Protein: 54 Carbs: 46 Fat: 7 Meal Seven-and Eight: Cottage Cheese, Broccoli, Olive Oil, Salads, Chicken Breast Approximate values Calories: 300 Protein: 24 Carbs: 1 Fat: 21 Calories 3751 Protein: 440 Carbs: 285-350 Fat 70-80
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#4
03-16-06, 10:41 PM
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Edit, this is my current diet. Be aware, I live on campus and do not have access to a kitchen and hence my monotomus diet. I would not recommend you imitate this diet as its pretty much the best I can do given my current circumstances.
Meal One: 2 Scoops ON Whey Protein and 1 Cup Oats Calories: 454 Protein: 54 Carbs: 46 Fat: 7 Meal Two: 1 Cup Oats, 4 Hardboiled eggs whites only, 2 hardboiled eggs whole and veggies Calories: 532 Protein: 39 Carbs: 57 Fat: 16 Meal Three: 1 Cup Oats, 6oz Chicken Breast and Salads Calories: 500 Protein: 49 Carbs: 54 Fat: 9 Meal Four until six Chicken Breast approximately 16oz and Salads +combined with EFAs Calories: 503 Protein: 97 Carbs: 0 Fat: 10 Preworkout 90 mins before 2 scoops ON whey protein ½ cups oats Calories: 390 Protein: 54 Carbs: 30 Fat: 3 WORKOUT Post workout Pure Vitargo (Will replace with oats once I finish my stock) Calories: 288 Protein:0 Fat: 0 Total Carbohydrates: 72g + 2 Scoops ON Whey Calories: 240 Protein: 48 Carbs: 9 Fat: 5 PPWO ½ Oats + Protein Shake/Chicken Breast Calories: 454 Protein: 54 Carbs: 46 Fat: 7 Meal Seven-and Eight: Cottage Cheese, Broccoli, Olive Oil, Salads, Chicken Breast Approximate values Calories: 300 Protein: 24 Carbs: 1 Fat: 21 Calories 3751 Protein: 300-400 Carbs: 285-350 Fat 70-80 On non training days I only consume a protein supplement in the morning. Extras not included in caloric count: apple, cucumber, celery, cauliflower, tomatoes, bell peppers. Olive oil Sunflower seeds Low fat dairy: milk, cottage cheese, Condiments used: Pepper ginger, cinamon, cardomon, Tuna Oranges, Grapefruit and mandarins. Blueberries and blackberries
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#6
03-18-06, 10:19 AM
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This is the breakdown of my diet
M1- P+C M2- P+C M3- P+F M4-(pre workout) P+ light amount of carbs Train M5 P+C PWO M6 -P+C approx. 1-1.5 hours later M7 P+F M8 P+F pre bed meal preferably slower acting protein sources ex: casein protein powder, or cottage cheese + a small amount of fat Use this to determine your caloric intake for bulking/cutting/maintaining. Elliot's Harris Benedict Calculator for Males: http://www.geocities.com/arelliotness/ Download the document named: harris-elliot.xls Incorporate some of these items into your diet Protein Boneless, Skinless Chicken Breast Tuna (water packed) Fish (salmon, seabass, halibut) Shrimp Extra Lean Ground Beef or Ground Round (92-96%) Ground turkey Turkey Breast Slices Ground chicken Carbs Oatmeal (Old Fashioned or Quick Oats) Sweet Potatoes Yams Oat Bran Cereal Rye Cereal Brown Rice Vegetables Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine) Broccoli Asparagus String Beans Spinach Bell Peppers Brussels Sprouts Cauliflower Cabbage Celery Cucumber Eggplant Green or Red Pepper Onions Pumpkin Garlic Tomatoes Zucchini Fats Natural Style Peanut Butter Olive Oil Nuts (peanuts, almonds) Flaxseed Oil Fish Oil
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#7
03-20-06, 07:46 AM
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My BMR is 3162.39 so to gain weight I need to bump this up to 3662.39 and I should gain 1lb a week. (I think?) What %age of PRO-CARB-FAT should I try to get any help would be great. (40 - 40 - 20)
Last edited by ocat : 03-20-06 at 07:50 AM.
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#8
03-20-06, 12:33 PM
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Expect gains to diminish over time. Use www.fitday.com to monitor your intake.
40/40/20 is a great ratio however depending on your physique adjust as you see fit.
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