Diet Help

fireazm · Nov 22, 2009

I was thinking like this and iw ill throw in a 4th day

Monday Bis and Back
Tues Rest
Weds Chest and Tris
Thurs off
Friday LEGS
Sat rest
Sunday- Traps and calves and abs

i am having trouble with my meal plan
I know I need to have a protein intake at 250-300g at least, as I am 5ft 10 and 182pds

so like i said kinda having a hard time figuring it out but i ihave an outline
lemme know what u think

breakfast, 50g protein shake with 1//2 cup of liquid egg whites added and 1cup of oatmeal and or banana
snack- 1 cup of almonds 1 piece of string cheese
lunch- 6-8oz of cooked chicken breast or red meat
with 1 cup of green beans or sweet potato
snack- cant think of something maybe protein shake or should I do a pre workout shake?
post workout- obviously a shake and a handful of gummi bears to spike my insulin

snack or dinner
a good white fish talapia or salmon( i know salmon is fatty) or chicken or a good steak ( filet minon)
sweet potato or whatnot
I am having a hard time with carbs and good fats
almonds are nice but im kinda stuck after that
avocado

my supplements will be in the morning a multi mens one a day, green tea extract cinnamon extract
omega 3 , a fiber pill as well as a 500mg vitamin c

so here it is for ya to tweak. Im not one of those guys who will cry saying ohh hes just being a dick so i appreciate your constructive critisim and Happy Turkey Day.

also I would like as little sodium as possible

juicy j · Nov 22, 2009

I wrote you a whole food meal plan in PM but here is another one that would be easier to follow...I still see some glaring issues with your diet. How do you think almonds and string cheese is a good snack

meal 1 - 1 cup egg whites, 2oz lean turkey, 1 cup oatmeal (splenda and cinnamon only not that packaged crap) 4 beef liver tabs

snack - weight gainer (up your mass or ids smartgainer), 10g glutamine, 5g bcaa

meal 2 - 6-8oz lean ground beef or lean chicken, 8oz sweet potato, 1 cup green beans, 4 beef liver tabs

snack - weight gainer, 10g glutamine, 5g bcaa

meal 3 - 8-10oz orang roughy or tilapia, 1 cup brown rice, 1 cup broccoli, 4 beef liver tabs

before bed snack - 2 scoops casein, 10g glutamine, 5g bcaa

If you can't grow off that, then you should choose another sport!

fireazm · Nov 22, 2009

thx

thx juicy

GO COLTS

BigJB · Nov 22, 2009

Whole food bro. Don't waste the money on weight gainers. shake pwo and thats it. lean meat or eggs with either a complex carb of efa source, dont have carbs and fats at the same time, whole food every meal

juicy j · Nov 22, 2009

I agree with you 100%, whole food all the way. But for someone that wants to put on size and doesn't want to dedicate themselves to cooking and eating all day, this will work well. I gave him a whole food diet through a pm but thought I would throw this up to give him another option.

BigJB said:
Whole food bro. Don't waste the money on weight gainers. shake pwo and thats it. lean meat or eggs with either a complex carb of efa source, dont have carbs and fats at the same time, whole food every meal