Feedback please

[blackhole2]

Hey Guys.

2008 is approaching and it’s time to reviews and resolutions.

This is the outline of how I intend to eat in order to stay lean, keep putting muscle on and be able to play sports.

6:30 Wake up
Water + lemon juice
Vitamin C (500mg)
Multi vitamin
1l green tea
5g creatine
2g fish oil
500 mg glucosamine

7:00 am meal 01
Egg white omelete + veggies (maybe starch)

10:00 am meal 02
Casein + Green plus + fruit (low GI)

1:00 pm meal 03
Animal protein + veggies + starch
2g fish oil
500 mg glucosamine


? pm pre WO
L-tyrosine
Glutamine
BCAA?

? pm WO

4:00 pm meal 04
Whey Isolate
Dextrose
Vitamin C (500mg)
Multi vitamin
5g creatine

7:00 pm meal 05
Animal protein + veggies + starch
2g fish oil
500 mg glucosamine

? pm meal 06 (pre bed)
cottage cheese
ZMA
500mg vitamin C

I am 5’11”, 186lbs around 11% bf with bad joints.


Questions:

1) How much protein do you believe that I should be consuming?
2) How much fat do you believe that I should be consuming?
3) How much Glutamine and L-tyrosine should I consume ( I was taking 20g/2g respectively as a neurotransmitter balancing concoction the help with WO drive).
4) How much casein should I take?
5) What is the correct balance for my post WO shake?
6) Should I have something between my post WO shake and my 7 pm meal? What should it be?
7) Do I have to take ZMA in an empty stomach?
8) Any other supplement that I should be taking? Why?
9) DO I ask too many questions?:angel-:mi

Thanks for your feedback.

W

 

[MilitaryMuscle]

Hey Guys.

2008 is approaching and it’s time to reviews and resolutions.

This is the outline of how I intend to eat in order to stay lean, keep putting muscle on and be able to play sports.

6:30 Wake up
Water + lemon juice
Vitamin C (500mg)
Multi vitamin
1l green tea
5g creatine
2g fish oil
500 mg glucosamine

7:00 am meal 01
Egg white omelete + veggies (maybe starch)

10:00 am meal 02
Casein + Green plus + fruit (low GI)

1:00 pm meal 03
Animal protein + veggies + starch
2g fish oil
500 mg glucosamine


? pm pre WO
L-tyrosine
Glutamine
BCAA?

? pm WO

4:00 pm meal 04
Whey Isolate
Dextrose
Vitamin C (500mg)
Multi vitamin
5g creatine

7:00 pm meal 05
Animal protein + veggies + starch
2g fish oil
500 mg glucosamine

? pm meal 06 (pre bed)
cottage cheese
ZMA
500mg vitamin C

I am 5’11”, 186lbs around 11% bf with bad joints.


Questions:

1) How much protein do you believe that I should be consuming?300-350 grams
2) How much fat do you believe that I should be consuming?since your eating lower carbs i would get around 100
3) How much Glutamine and L-tyrosine should I consume ( I was taking 20g/2g respectively as a neurotransmitter balancing concoction the help with WO drive).
4) How much casein should I take?you can use it between whole food meals or pre bed as opposed to whey for slower digesting but personally i would just go with whey and add fats to slow down digestion
5) What is the correct balance for my post WO shake?i would go with a 4-1 ratio immediatly PWO.... 100/25 or 80/20 should be good for you
6) Should I have something between my post WO shake and my 7 pm meal? What should it be?yes 30-45 min after your PWO shake i would have a whole food meal with a 1 -1 or a 2-1 ratio of carbs to protein.. personally i would go with whey and a hi gi whole food carb source like cereal or something similiar( but i dont know your body so its hard to make a cookie cutter )
7) Do I have to take ZMA in an empty stomach?personally istopped taking it havent noticed a difference
8) Any other supplement that I should be taking? Why?i would get waxy maze starch for PWO and BCAA's
9) DO I ask too many questions?:angel-:mi

Thanks for your feedback.

W

its hard to tell what to correct since you dont list the amounts. But if your goal is stay lean i would have pro/carb meal combination for meal 1, PWO and PWO2 (maybe your 7 o clock meal also which i would move up 6:30 or so) and the rest i would go with pro/fat/veggie meal combos...

also its hard to help as i dont know your bodytype metabolism ect....

but i would defently change up your post traing meals... as i recommended its a prime time for your body to soak up glycogen and start repair/rebuild.

 

[blackhole2]

Thanks for your help.

I am fairly lean to start with and eat pretty much like this. The main difference is that I don't have shakes frequently and I am not very strict right now.

Normally I just eat a big piece of meat and tons of veggies with some starch 5X a day. On weekends I eat anything for 3 or 4 meal but whenever i want i have muffins, chocolate bars and stuff like that.

I believe that my body does ok with carbs but I just have too much too frequently.

I want to keep lean and strong while droping unecessary fat as I play sports (recreational) and don't want to make any worse for my joints - and looking good doesn't hurt.

Thank you