Today

[SVFootball]

I was hoping for some advice to tweak my diet plan. I basically eat between 4 and 6 "meals" per day and try to get as much protein as possible (try to get close to 400 g/day). I also try to watch my fat intake and keep good, clean foods in my system.

Here was my diet for today as a sample:

6:30am - serving of nitric oxide, serving Kre-Alkalyn

7:00am - 1 scoop whey in 8 oz 1% milk
2 cups Oatmeal Crisp cereal w/ 8 oz 1% milk
2 Mega Men Sport Multivitamins

12:15pm - 1 chicken breast (grilled)
1 white bun
1 small pretzel

4:00pm - 1 scoop whey in 16 oz 1% milk
serving of nitric oxide, serving of Kre-Alkalyn

5:00pm - Workout

7:00pm - 8 oz pork tenderloin
1 cup corn
Diced potatoes (approx 1 full baked potato)
2 dinner rolls
serving of Kre-Alkalyn

Around 8:00 I'll have a protein shake (1 scoop whey in 8 oz 1% milk)

My training was a heavy leg day. Warmed up on leg extensions, 2 working sets on squats, 2 working sets on leg press, 2 working sets on hack squats, 2 working sets on leg extensions. Then I did 10 minutes of high-intensity cardio to really get a burn going in my legs.


Any advice?

 

[Zuke]

Well after your workout i would take an immediate PWO drink with 75-100 grams of simple carbs (matlodextrin,dextrose,waxy maize), 40-50 grams of protein along with the Kre-Alkalyn. Then about an hour after i would eat your current post workout meal.

Your current PWO meal does not absorb fast enough. You need some simple carbs to replenish your depleted glygogen levels. Try to keep all meals about 2-3 hours apart. Take in as little carbs as possible after 6pm.

You should take in some sort of good fats (natty peanut butter, flax oil, EVVO). You should also shy away from white bread (unles PWO). You need ALOT of tweaking. No offence but this diet is a C-.

Just thought of a couple ideas: -add some flax oil to your protein shakes
-change all white bread to whole wheat
-get rid of sugary morning cereal
-switch baked potato for yam
-do treadmill for 10 min BEFORE legs (get bloodflow first)
- MORE PROTEIN....You are not eating any

 

[marbalizer99]

I was hoping for some advice to tweak my diet plan. I basically eat between 4 and 6 "meals" per day and try to get as much protein as possible (try to get close to 400 g/day). I also try to watch my fat intake and keep good, clean foods in my system.

Here was my diet for today as a sample:

6:30am - serving of nitric oxide, serving Kre-Alkalyn

7:00am - 1 scoop whey in 8 oz 1% milk
2 cups Oatmeal Crisp cereal w/ 8 oz 1% milk
2 Mega Men Sport Multivitamins

12:15pm - 1 chicken breast (grilled)
1 white bun
1 small pretzel

4:00pm - 1 scoop whey in 16 oz 1% milk
serving of nitric oxide, serving of Kre-Alkalyn

5:00pm - Workout

7:00pm - 8 oz pork tenderloin
1 cup corn
Diced potatoes (approx 1 full baked potato)
2 dinner rolls
serving of Kre-Alkalyn

Around 8:00 I'll have a protein shake (1 scoop whey in 8 oz 1% milk)

My training was a heavy leg day. Warmed up on leg extensions, 2 working sets on squats, 2 working sets on leg press, 2 working sets on hack squats, 2 working sets on leg extensions. Then I did 10 minutes of high-intensity cardio to really get a burn going in my legs.


Any advice?

1. I don't see how that equals 400g of protein.
2. I also don't see any complex carbs, its all white bread, soft pretzel, backed potato, dinner roll.
3. Only veggies are in one meal (corn). If I'm eating a carb meal, I always have veggies in it (I like brocolli with fat free cheese melted over it)
3. Lastly I don't see any good fats (or any fats for that matter) such as extra virgin olive oil, natty pb, and flax seed oil.

 

[SVFootball]

Ok, I'm switching my morning meal to oatmeal and 2 eggs. I'll definitaly switch white bread to wheat bread, I usually do but today I slipped up . Any advice to get more protein in? I'll have the eggs, pork, protein shakes, and chicken. I'll definitaly also bump up my green vegetables.

And what does the flax seed oil do for you?

 

[Zuke]

Well, to get more protein in you have to do something very complex.Its called eating. Make sure you eat 6-8 meals a day. In each meal make sure you have 50 - 60 grams of protein. Thats all you have to do. YOu also have to make sure you get in health fats. They important for all sorts of things in your body. But DONT WORRY they WONT MAKE YOU FAT. I like natty peanut butter and flax seed oil. But thats me.

PS....Oatmeal and 2 eggs is not a meal. There is no protein there at all barely. Try having a cup of oatmeal (12p, 60c,2f) and 2 scoops of protein powder in 8 oz of skim milk (54p,19c,4f) and a couple spoonfuls of natty peanut butter (6p,0c,18f) Thats a very tasty calorie dense meal

Protein : 73
Carbs: 79
Fat: 24

Total calories : 824

 

[SVFootball]

Ok, I'll definitaly incorporate those fats...that won't make me fat . It's hard for me to eat more. I wanted to have a meal around 10, but thats right in the middle of school...which makes things kind of hard. I'll definitaly try harder to incorporate more protein.

And is it true that you can have TOO MUCH protein???? I was told it would hurt your kidneys?? I didn't really believe it....

And also does it matter if the protein comes from a shake or actual food?

 

[edge250]

i thought phil trained you

 

[SVFootball]

he's not really training me...he gave me some advice on things. im just looking to get as much advice as possible from who ever is willing to help. im just being told so many different things by different people on here, at the gym, it just gets confusing.

 

[Gunsmith]

Dude I'd be ready to kil sombody by the end of the day if thats all I ate !!

I personaly think that getting you protine from real food is better to keep you metabolisim running , althought I realy heavly of shakes because they are comvienent.
I try to drop a big spoon full of home ground peanut butter in each shake for my fats and also a little flax seeds. I eat about 4-6 cans of tuna throughout the day also (30+grams protine each) and I keep a few protine bars in my tool box every time I think about it I eat one. I know that you can only absorb 40 or so grams per sitting but I figure its better to have to much than not enough.

As I get closer to the show time I'm most likly gonna pay for the help of a pro to evaluate my cycle , diet and training.

How big are you and what are you basing you protine needs on?

 

[SVFootball]

im 6'0" and weigh around 175. im also 17 years old, so im assuming my metabolic rate is overly high...which kinda sucks. right now im just trying to put on the muscle, i can cut up later. plus im in school, so my diet kinda revolves around when i can actually eat. and how much $ my mom is willing to spend on me eating so much.

im basing my protein needs on some stuff i was told...1.5-2 g/lb bodyweight.

im not nearly ready to compete...just starting off and hoping that i eventually do

 

[Big Danny]

I was hoping for some advice to tweak my diet plan. I basically eat between 4 and 6 "meals" per day and try to get as much protein as possible (try to get close to 400 g/day). I also try to watch my fat intake and keep good, clean foods in my system.

Here was my diet for today as a sample:

6:30am - serving of nitric oxide, serving Kre-Alkalyn

7:00am - 1 scoop whey in 8 oz 1% milk
2 cups Oatmeal Crisp cereal w/ 8 oz 1% milk
2 Mega Men Sport Multivitamins

12:15pm - 1 chicken breast (grilled)
1 white bun
1 small pretzel

4:00pm - 1 scoop whey in 16 oz 1% milk
serving of nitric oxide, serving of Kre-Alkalyn

5:00pm - Workout

7:00pm - 8 oz pork tenderloin
1 cup corn
Diced potatoes (approx 1 full baked potato)
2 dinner rolls
serving of Kre-Alkalyn

Around 8:00 I'll have a protein shake (1 scoop whey in 8 oz 1% milk)

My training was a heavy leg day. Warmed up on leg extensions, 2 working sets on squats, 2 working sets on leg press, 2 working sets on hack squats, 2 working sets on leg extensions. Then I did 10 minutes of high-intensity cardio to really get a burn going in my legs.


Any advice?

It is not clear from where you get the 400gm of protein if you have just 3 scoops of whey and a chicken brest. All right, the milk and the oatmeal will add a bit more.
I think there are too many hours between the meals, especially between the breakfast and lunch(5h+)
7pm no potatos for me!