Beginner's diet critque needed...

[CWIL]

34 years old
6'1"
209 Lbs
Unknown body fat percent

Goal: To lose a small gut and gain lean, huge, muscle mass. I would like to be a muscular 240lbs.

BMR: 3505.59

Food availability: I dont like cotton cheese, regular potatoes. All other forms of food are available to me but I tend to stick with the same types of foods such as chicken with brown rice, fish with brown rice, etc...

Diet length: lifetime

Cardio type: none to speak of. I hate to run

Ergogenic aids/drugs: none, but may M1T later.

Wake Up: 6:50 a.m.

Meal 1: 7:45 a.m.-Myoplex protein shake(regular formula), GNC Mega Men Multivitamin

Meal 2: 10:30 a.m.-4 egg whites, 1/2 cup Quaker instant oatmeal with one whole sliced banana and 3 pckts splenda, 16 oz Propel water (Grape)

Meal 3: 12:45 p.m.-6 to 8 oz Salmon filet with lemon pepper, Uncle Ben's Ready Rice whole grain brown, 16 oz Propel water

Meal 4: 3:30 p.m.-1 can chicken of the sea tuna fish in water drained and 3 spoons low fat mayo and sweet pickle relish(no suger) added, 1 piece wheat toast, 16 oz Propel water.

PreWO: 5:30 p.m.- Myoplex protein shake
PostWO: 7:00 p.m.- Smoothie King shredder shake with high carb mix and half a banana.

Meal 5: 7:15 p.m.- 6 to 8 oz chicken breast filet (or 6 to 8 oz lean ground beef patty or steak) with limon pepper and garlic salt, brown rice, 1 orange, 16 oz Propel water.

Meal 6: 8:45 p.m.- Myoplex protein shake /or/ turkey breast on 2 slices of wheat bread with 2% pepper jack cheese and 2 spoons low fat mayo and a 12 oz glass of skim milk.

To Sleep: 9:45 p.m.

I've been working out for 8 weeks religiously and eating as stated above for 7 weeks, with some minor motifications along the way. I use the body for life eating plan which allows me one free junk day a week which is usually saturday. I workout m-w-f. When I started I weighed 219Lbs. Thanks for your input...

[CWIL]

My training routine to be posted shortly for your critique...

[fog_hat1981]

Originally Posted by CWIL

34 years old
6'1"
209 Lbs
Unknown body fat percent

Goal: To lose a small gut and gain lean, huge, muscle mass. I would like to be a muscular 240lbs.

Wouldn't we all - LOL...

BMR: 3505.59

Food availability: I dont like cotton cheese, regular potatoes. All other forms of food are available to me but I tend to stick with the same types of foods such as chicken with brown rice, fish with brown rice, etc...

Diet length: lifetime

Cardio type: none to speak of. I hate to run

WELL, YOU NEED SOME TYPE OF CARDIO IF YOU HAVE A GUT. I would just do about 30 minutes of walking at the end of your workouts for 2-3 days a week. If your genetics don't allow you to skip cardio - THEN YOU HAVE TO DO SOME SORT OF CARDIO.

Ergogenic aids/drugs: none, but may M1T later.

You may want to go with this diet AND CARDIO for a month or so and then throw in a thermogenic just to give yourself a boost.

Wake Up: 6:50 a.m.

Meal 1: 7:45 a.m.-Myoplex protein shake(regular formula), GNC Mega Men Multivitamin

No more MRP's in my opinion. Make your first meal look similar to your second meal.

Meal 2: 10:30 a.m.-4 egg whites, 1/2 cup Quaker instant oatmeal with one whole sliced banana and 3 pckts splenda, 16 oz Propel water (Grape)

You can have this again or you can slip in chicken and rice etc. Don't use instant as it is less beneficial.

Meal 3: 12:45 p.m.-6 to 8 oz Salmon filet with lemon pepper, Uncle Ben's Ready Rice whole grain brown, 16 oz Propel water

Any green vegetables? If the "ready rice" is instant scratch it and go for traditional.

Meal 4: 3:30 p.m.-1 can chicken of the sea tuna fish in water drained and 3 spoons low fat mayo and sweet pickle relish(no suger) added, 1 piece wheat toast, 16 oz Propel water.

Leave out the toast and use one of Bouncer's tuna recipes. They're much cleaner than mayo and relish.

PreWO: 5:30 p.m.- Myoplex protein shake

Make this a whole foods meal.

PostWO: 7:00 p.m.- Smoothie King shredder shake with high carb mix and half a banana.

Save yourself some money and make your own protein shake.

Meal 5: 7:15 p.m.- 6 to 8 oz chicken breast filet (or 6 to 8 oz lean ground beef patty or steak) with limon pepper and garlic salt, brown rice, 1 orange, 16 oz Propel water.

Move this meal back about 1/2 an hour from now. Cut the orange and add green vegetables...

Meal 6: 8:45 p.m.- Myoplex protein shake /or/ turkey breast on 2 slices of wheat bread with 2% pepper jack cheese and 2 spoons low fat mayo and a 12 oz glass of skim milk.

NO, NO, NO! Another chicken and JUST vegetables meal would be best here. No cheese, no milk, no mayo, no bread - water, chicken, 1 cup of vegetables IMO.

To Sleep: 9:45 p.m.

I've been working out for 8 weeks religiously and eating as stated above for 7 weeks, with some minor motifications along the way. I use the body for life eating plan which allows me one free junk day a week which is usually saturday. I workout m-w-f. When I started I weighed 219Lbs. Thanks for your input...

Overall, DON'T eat junk for one day. Have one (or two) cheat meals if absolutely neccesary but remember - you are what you eat .

Also, you need almost 150-160 ozs of water and I don't think that you're getting that yet.

Give yourself 2 weeks with 8oz meat portions and 1 cup additional (either carb or vegetable) portions. After 2 weeks cut your meats to 6oz and additional portions to 1/2 to 3/4 cup each (i.e. 1/2 cup of brown rice and 1/2 cup of brocolli etc).

I'm sure I am missing something but I am positive that someone else will come along and let us know what I overlooked.

[Shibby]

I'm going to quickly add that sice you wake up at 6:30, have your protien shake there. Then have some whole food at 7:45. You have already been fasting for over 8 hours by the time you wake up. No need to wait any longer.

[redsquirrel]

IMHO, I think he needs some more healthy fats in his diet. With his Am eggs, he needs to be eating 4oz. lean ground beef patty....I would also add 2 tsp of flax to his Meal #4, and eat the ground beef/steak at least 2-3 times a week.

[Control]

Meal 1: Add a glass of 100% grape juice and like Shibby said guzzle this as soon as you wake up.

Meal 2: Eat 6 whole eggs. Eat regular oats, not instant

Meal 3: What's with the propel water? Isn't regular water alot cheaper? Just asking...

Meal 4: Eat 2 cans of tuna, not one. Add a tablspoon of extra virgin olive oil to this meal.

Pre-workout: Like Foghat said, make this a whole-food meal. You don't want two meals in a row to be a protein shake.

Post-workout: I don't even knot what's in that...

Meal 5: That's fine

Meal 6: Most people will tell you not to eat carbs before bedtime. To me, If you're bulking it's essential that you eat slow-burning carbs right before bed. If you eat nothing but protein your body will use that as energy in the first couple hours of sleep. You could have a protein shake with a tablespoon of extra virgin olive oil and 1 cup of oatmeal. Or the turkey sandwich and a tablespoon of natural peanut butter.

BTW, If you want to gain 30 pounds of muscle you can't worry about your gut right now. Gaining 30 pounds of muscle is very hard. Losing a gut is not that hard. Gain the muscle first and then worry about your gut.

[BBAddict]

Just doing a ballpark estimate of you calories based on what I know of the foods you're listing, it seems that you're a bit short on the calories. I would calculate the total calories that you're consuming and make sure that you're not coming up short.
Like RS said, you're definitely short on some healthy fats--olive oil, natty pb, flax seed, some egg yolks and you'll get it up there no problem.

[BBAddict]

Here's a little spreadsheet I put together for somebody that calculates your BMR for you and then depending on what your goals are you can choose a macronutrient breakdown and it will tell you how many cals for maintenance. Obviously, it's kinda set up to even go into a breakdown by meal through the day if you want to get that detailed. Kinda anal, but it makes sure you're getting enough cals--after all, what's the point of working out if you're not feeding the muscles?!

[Control]

Oh yeah, take some R-ALA post workout.

And stay away from M1T, it's illegal now and there's alot better illegal stuff to take than that...

[CWIL]

Thx for the replies. Mucho helpful. I'll modify my diet, but may have some more question tho. Should I be taking any kind of supplements other than a multi-vit?..I also posted my training program and have my work cut out for me. I've taken good start pics and hope to have some good after pics to show...Thx again.

[redsquirrel]

Liver tablets and Amino's can't hurt to take w/ every meal. I would say take 3 of each w/ every meal. They are especially helpful to take w/ shakes because they help your body absorb the protein better rather than just eating a liquid shake w/ no carbs to help slow absorption.

[CWIL]

How do I determine the difference between instant or non instant (ie oatmeal, quaker old fashioned 100 % whole grain oats)?...Also, any recommendations on natural peanut butter?....