critique my diet

[zed]

im 5'9'' 215 (some of you insist im lying) bodyfat something like 16-20%ish i have no idea. i am bulking and trying to pack on as much muscle as possible before middle of spring...im considering doing a show at teh end of summer...my basal metabolic rate is someting like 3500...i have a few questions and ill post my typical diet....as long as i get my 2g of protein per lb of bodyweight and 2.5 or 3 g of carbs is it ok to have my calories fluxiaite from day to day? and what times of days are best for having fats and carbs? i dont care about getting fat at all...

730: 4-8 egg whites, 1-2 yokes, 4oz of turkey breast or 90/10 ground beef, 1 packet of Quaker Weight Control Oats (its not the typical loaded w. sugar shit its got 1g of sugar and whey protein in it http://www.quakeroatmeal.com/WeightC...WeightControl/ if anyone gives a shit) cooked in the microwave, i slice 2%cheese and a glass of milk

1030: 8oz turkey ground beef or chicken, 2slices of wheat bread or 1cup or so of Barilla Plus wheat pasta, glass of skim milk, 2% cheese

130: preworkout drink or meal oats and honey with 30-40g whey protein or maltodextrin or some kind of sugar (fruits etc)

200train

315: 40-50g whey protein, 60g dextrose/honey, sometimes skim milk in shake

530: 1.5-2 chicken breasts, 1.5cups of rice or sweet potato, 2%cheese and glass of skim milk

800: 8oz chicken or beef,

1000: musclemilk or 4-8eggwhites, 2-4 yolks, and or glass of skim milk


as you can see i change it up alot depending on the day and i get sick of certain foods fast...sometimes ill have a breakfast cereal with skim milk if i cant make any carbs for some reason (1-2 cups of dry whole grain oat or wheat cereal)

[fog_hat1981]

Originally Posted by zed

im 5'9'' 215 (some of you insist im lying) bodyfat something like 16-20%ish i have no idea.

You just don't look like it in your picture - that's all bro...

Also, your bf is going to be closer to 11%-13% unless there's something I'm missing in the picture....

i am bulking and trying to pack on as much muscle as possible before middle of spring...im considering doing a show at teh end of summer...my basal metabolic rate is someting like 3500...i have a few questions and ill post my typical diet....as long as i get my 2g of protein per lb of bodyweight and 2.5 or 3 g of carbs is it ok to have my calories fluxiaite from day to day?

I would recommend that you try to stick with the same thing almost every day but throw in a few cheat meals or in your case a cheat day to keep your body guessing.

and what times of days are best for having fats and carbs? i dont care about getting fat at all...

I just say the first half of the day should be protein/carbs and the second half should be protein/fats. It's what works for me but everyone is different.

I would throw a shake in here immediately upon waking. Give yourself about 30 minutes and eat your first "meal" at.......

730: 4-8 egg whites, 1-2 yokes, 4oz of turkey breast or 90/10 ground beef, 1 packet of Quaker Weight Control Oats (its not the typical loaded w. sugar shit its got 1g of sugar and whey protein in it http://www.quakeroatmeal.com/WeightC...WeightControl/ if anyone gives a shit) cooked in the microwave, i slice 2%cheese and a glass of milk

Stick with a set number of eggs (maybe 8 whites and one whole egg) and make sure your turkey breast is just that (not lunch meat). I would keep the beef out of your breakfast but that's just me. Also, try steel cut oats, they are twice as nutritionally dense as regular oats (I.E. a cup of oats has 50-60 grams of carbs and a 1/2 cup of oats is the equivalent). Cut out the cheese and milk. Also, I used to eat eggs mixed with brown rice for breakfast - it was pretty good.

1030: 8oz turkey ground beef or chicken, 2slices of wheat bread or 1cup or so of Barilla Plus wheat pasta, glass of skim milk, 2% cheese

I would go with 2 cups of the pasta and cut the wheat bread, drink water and cut the dairy products.

130: preworkout drink or meal oats and honey with 30-40g whey protein or maltodextrin or some kind of sugar (fruits etc)

Stick with 1/2 cup of oats and 40g whey - nothing else IMO (some people can use less carbs so keep an eye on your energy levels during your workouts - if you crash cut back - if you need more energy try 1 cup).

200train

315: 40-50g whey protein, 60g dextrose/honey, sometimes skim milk in shake

I would cut your beloved dairy here too.

530: 1.5-2 chicken breasts, 1.5cups of rice or sweet potato, 2%cheese and glass of skim milk

This meal NEEDS to be by 4pm at the latest. Again, cut the dairy.

At 6pm you can eat a meal like this again and throw in the dairy if you would like.

800: 8oz chicken or beef,

You need vegetables and a fat source here.

1000: musclemilk or 4-8eggwhites, 2-4 yolks, and or glass of skim milk

Change to a casein based product if you want a shake. Eggs wouldn't be too bad if you wanted that instead. Also, if you like dairy (which you seem to) you can have a good late night snack of cottage cheese.

as you can see i change it up alot depending on the day and i get sick of certain foods fast...sometimes ill have a breakfast cereal with skim milk if i cant make any carbs for some reason (1-2 cups of dry whole grain oat or wheat cereal)

I'm not a fan of changing things up too much. You can switch out your protein and low glycemic carb sources if you so choose but I stick with the same things from week to week (mainly because I cook everything a week in advance).

Also, make sure your getting your type 3's and drinking at around 1 - 1.5 gallons of water a day.

All you have left to do is post up your training program...

Oh, and to be honest, I give almost the same advice to most people's diets who are wanting to bulk or cut for bb purposes so if it seems redundant - it is...

They're just the basics of a diet and you need to get them down. You can manipulate the carb/protein/fat ratios as you learn your body and change goals.......

[BBAddict]

:bravonew: Great feedback, foghat. I agree with almost everything, but I see no problem with red meat. I usually use 96%lean ground beef or eye of round or top round and occassionally top sirloin steak. They're all pretty lean and provide some good variety to too much poultry.

[fog_hat1981]

I'm not against red meat - it just doesn't sit well with me in the mornings...

[Control]

Just eat 6 whole eggs instead of 4-8 whites and 1-2 yolks. Also, I don't like having two meals in a row be shakes. In fact, I don't drink a PWO shake anymore, I just eat a regular meal with lots of protein and some carbs. I feel better when I do this. I've come to the conclusion that PWO shakes may be over-rated, possibly even a bad idea. I guess if you brought your protein powder to the gym and mixed it with water right after you lift so you could drink it on the way home, and then ate a real meal as soon as you got home it probably wouldn't hurt anything. However, if you're waiting an hour or more to eat a real meal after you train because you drank a protein shake, I think you may be cheating yourself.

[1badMF]

I go to the gym usually around 6 or 7pm now and when I used to do that in the past, I would just have a PWO shake and go to bed. Now I always have the PWO shake but I'll make a meal to eat right after. I believe that your body processes the pwo shake too quickly by itself so a meal on top of the shake will do wounders.. Plus you are not starving yourself too. I feel so hungry after training it's not funny.

[zed]

so dairy isnt really all that good for me? in terms of putting on muscle? thanx foghat really helpful ill have to try out steel cut oats? health food section i take it? oh and why the necessary veggies at dinnertime? i hate them lol are green peppers a serving of veggys? control why the whole eggs? isnt all that fat like 30gram bad for me lol? but i do love whole eggs and whats your opinion on a preworkout shake? what do you typically get your protein from after your workout, and why do u think that a whey shake isnt that good : maybe im wrong but i thought i read a post sometime saying you got over 100g of protein a day from whey (jw)? uhht oh wats rong with deli turkey breast?

[Control]

Originally Posted by zed

so dairy isnt really all that good for me? in terms of putting on muscle? thanx foghat really helpful ill have to try out steel cut oats? health food section i take it? oh and why the necessary veggies at dinnertime? i hate them lol are green peppers a serving of veggys? control why the whole eggs? isnt all that fat like 30gram bad for me lol? but i do love whole eggs and whats your opinion on a preworkout shake? what do you typically get your protein from after your workout, and why do u think that a whey shake isnt that good : maybe im wrong but i thought i read a post sometime saying you got over 100g of protein a day from whey (jw)? uhht oh wats rong with deli turkey breast?

Whole eggs are a superior source of protein (as well as vitamins). The reason people are scared of eating eggs is the high cholesterol content. However, unless you've got diabetes or you have high blood cholesterol/heart disease in your family (your blood cholesterol is mostly genetic) , there's no reason to worry about eating whole eggs. In fact, studies have shown that countries where the most eggs are eaten have the least heart disease per capita. Frank Zane ate 36 whole eggs a day, and he's still alive. If your blood cholesterol is already high you'll have to lower your cholesterol intake, but if not eat whole eggs. A pre-workout shake is OK if it doesn't make you feel bloated or whatever, but again if you're going to drink a PWO shake then I'd just eat a regular meal before you lift (at least 30 minutes before). I've just been eating a regular meal after I lift lately, steak or chicken with some potatoes or brown rice and a big glass of fruit juice. In the past I've gotten in 3 protein shakes or more, but lately I've been getting all my protein from whole foods (I finally found a good place to buy fish and steak's been on sale )

[zed]

whats everyones take on dairy as a source of protein? skim milk yougurt cottage cheeze, low fat cheese, etc. COntrol wat kinda fish do u like? ever try talapia with some lemon pepper on it?

[BBAddict]

Originally Posted by zed

whats everyones take on dairy as a source of protein? skim milk yougurt cottage cheeze, low fat cheese, etc. COntrol wat kinda fish do u like? ever try talapia with some lemon pepper on it?

LOL, I just got done eating tilapia with lemon pepper seasoning--so I guess I have tried it!

I'm not a big fan of dairy for protein because there's so much sugar in it, but I have a little bit once in a while. It certainly shouldn't be a staple though.

[zed]

lol thats pretty much the only fish i can tolerate...thats not deep fried

[BBAddict]

Originally Posted by zed

lol thats pretty much the only fish i can tolerate...thats not deep fried

I just had Chilean sea bass tonight--that's gotta be my favorite fish!
So tender and yummy. :bbq:

[rado]

Originally Posted by Control

Just eat 6 whole eggs.

I don't agree with this...........Regardless if you're prone to having high cholesterol(genetics or not)..Having all those whole eggs ED is not good....Your body produces cholesterol ED from the foods we eat....If you give it more(trans fat or sat fat) and even more cholesterol, then how can you say it wont hurt you...

[rado]

Originally Posted by Control

The reason people are scared of eating eggs is the high cholesterol content.

because it's true, that's why;

One large, whole egg contains about 213 mg of cholesterol. This is about 71 percent of the daily recommended limit for healthy people (less than 300 mg), and too much for those with certain risk factors.

[Control]

Originally Posted by rado

because it's true, that's why;

One large, whole egg contains about 213 mg of cholesterol. This is about 71 percent of the daily recommended limit for healthy people (less than 300 mg), and too much for those with certain risk factors.

The RDA for cholesterol came out back in the 70's when scientists thought that dietary cholesterol had a major impact on your blood cholesterol. We now know, it doesn't. The major factor that influences your blood cholesterol is genetics. In addition, eggs contain a phospholipid which inhibits the absorption of cholesterol:

"Many people believe that dietary cholesterol directly raises blood cholesterol. Because eggs provide about half the dietary cholesterol in a typical western diet, the public has been advised to limit its egg consumption.

Under experimental conditions using an animal model that closely mimics human physiology, Koo and his associates found that a particular egg phospholipid interferes with the absorption of egg cholesterol and markedly lowers its uptake by the intestine. When the phospholipid is saturated, its inhibitory effect is further enhanced.

The researchers controlled experimental conditions to specifically look at egg phospholipid and its effect on cholesterol absorption.

Even though a good amount of cholesterol is consumed when an egg is eaten, much of it becomes "unavailable for absorption" in the presence of the phospholipid, Koo said.

"This may be a reason why many studies found no association between egg intake and cholesterol," he said. The phospholipid, or lecithin, found in egg inhibits cholesterol absorption. The inhibition is not 100 percent, he said. Some cholesterol is absorbed but amount is reduced in the presence of this phospholipid.

"Less absorption means less cholesterol introduced into the blood," Koo said. "We were able to determine experimentally that a substantial amount of the egg cholesterol is not going into the blood stream."

[rado]

Originally Posted by Control

The RDA for cholesterol came out back in the 70's when scientists thought that dietary cholesterol had a major impact on your blood cholesterol. We now know, it doesn't. The major factor that influences your blood cholesterol is genetics. In addition, eggs contain a phospholipid which inhibits the absorption of cholesterol:

"Many people believe that dietary cholesterol directly raises blood cholesterol. Because eggs provide about half the dietary cholesterol in a typical western diet, the public has been advised to limit its egg consumption.

Under experimental conditions using an animal model that closely mimics human physiology, Koo and his associates found that a particular egg phospholipid interferes with the absorption of egg cholesterol and markedly lowers its uptake by the intestine. When the phospholipid is saturated, its inhibitory effect is further enhanced.

The researchers controlled experimental conditions to specifically look at egg phospholipid and its effect on cholesterol absorption.

Even though a good amount of cholesterol is consumed when an egg is eaten, much of it becomes "unavailable for absorption" in the presence of the phospholipid, Koo said.

"This may be a reason why many studies found no association between egg intake and cholesterol," he said. The phospholipid, or lecithin, found in egg inhibits cholesterol absorption. The inhibition is not 100 percent, he said. Some cholesterol is absorbed but amount is reduced in the presence of this phospholipid.

"Less absorption means less cholesterol introduced into the blood," Koo said. "We were able to determine experimentally that a substantial amount of the egg cholesterol is not going into the blood stream."

But this is not a common thing amongst the avg american.....MOST americans can not consume this many eggs and not worry about their LDL profile.....There are so many things to take into consideration here; like mentioned in this thread....Ultimately anything consumed that has trans or sat fats, is bad for......WHOLE eggs are not the best thing to be eating ED when someone will consume 6-8 of them like you had mentioned....It's quite easy to trigger an elevation in your LDL profile....Your post is not wrong however, this would not be adequate for the average american....Especially if they're on a cycle....Where lipid profiles are thrown off the chart.

[Control]

Originally Posted by rado

But this is not a common thing amongst the avg american.....MOST americans can not consume this many eggs and not worry about their LDL profile.....There are so many things to take into consideration here; like mentioned in this thread....Ultimately anything consumed that has trans or sat fats, is bad for......WHOLE eggs are not the best thing to be eating ED when someone will consume 6-8 of them like you had mentioned....It's quite easy to trigger an elevation in your LDL profile....Your post is not wrong however, this would not be adequate for the average american....Especially if they're on a cycle....Where lipid profiles are thrown off the chart.

Like it says in that study, not all the cholesterol in eggs is absorbed by the body, and even if it was, there are many ways to lower your LDL and raise your HDL (besides avoiding the best muscle-building foods on the planet like whole eggs and beef). First off, anybody who's into bodybuilding is going to exercise alot more often than the average person. Second, any good bodybuilding diet will include foods that lower LDL and raise HDL. Oatmeal, nuts, olive oil, salmon, flax seed oil, avacados, beans, broccoli etc. are foods that bodybuilders should be eating in much higher amounts than the average person so we can eat higher amounts of foods that may be high in saturated fat like steak and whole eggs. The average couch potato who eats crap all day, never exercises and never eats anything with fiber, monounsaturated fats, and omega-3 fatty acids will be making things worse by eating whole eggs; however a person living a bodybuilding lifestyle can eat whole eggs and know that the other choices we make will allow us to get away with it.

[zed]

some great info u two...what are the health concerns if you have high cholestrol? and what do u guys use oilve oil in? i dont ever use it but i have it and dont kno wat to use it with

[Control]

Originally Posted by zed

some great info u two...what are the health concerns if you have high cholestrol? and what do u guys use oilve oil in? i dont ever use it but i have it and dont kno wat to use it with

If you're LDL cholesterol is high, it means you could be at risk for a heart attack later on down the road.

You can just drink a tablespoon raw if you want. That's what I do sometimes. Or you can mix it in a protein shake and it will slow down the digestion of the protein (right before bed for example).

[rado]

Originally Posted by Control

Like it says in that study, not all the cholesterol in eggs is absorbed by the body, and even if it was, there are many ways to lower your LDL and raise your HDL (besides avoiding the best muscle-building foods on the planet like whole eggs and beef). First off, anybody who's into bodybuilding is going to exercise alot more often than the average person. Second, any good bodybuilding diet will include foods that lower LDL and raise HDL. Oatmeal, nuts, olive oil, salmon, flax seed oil, avacados, beans, broccoli etc. are foods that bodybuilders should be eating in much higher amounts than the average person so we can eat higher amounts of foods that may be high in saturated fat like steak and whole eggs. The average couch potato who eats crap all day, never exercises and never eats anything with fiber, monounsaturated fats, and omega-3 fatty acids will be making things worse by eating whole eggs; however a person living a bodybuilding lifestyle can eat whole eggs and know that the other choices we make will allow us to get away with it.

Point taken....But when you post that it's ok to eat 6-8 whole eggs and you DO have people on this board(who are not the avg BB'r) and will take that advice and run with it...I know what you're saying, but sometimes we have to be so damn specific because the next newbie will run off and say; "I saw on another board saying it's ok to eat, bla, bla, bla, etc..." Good post.

[Kiev]

Eat oat meal every day. I love my whole eggs 4-6 every other day for breakfast. Chicken and tuna other day's. But what would I do with out my Eggs. Hehe