Trial by fire diet

[wannagofast]

Trial by fire for my diet plan

background:
28 yrs old
I trained hard for 3-4 years until I moved to the other coast.I ended up living in a motel w/out a kitchen for ~6 months eating any food I could get. I am now starting all over again in the gym and with my diet.
weight: ~200 lbs
BF: don't have a clue, probably very high teens if not more(I can barely see my upper abs, but definitely not lower, when flexed, FWIW)
goals: stronger in the gym, maintain lower bf, I don't plan on ever competing(but I didn't plan on living in a motel either..lol)
board history: planned a cycle, life happened, didn't do it, realized I wasn't ready for it anyway

Sticking to a diet won't be a problem...once I figure one out

How does this sound:

Meal 1: 6 hard boiled eggs, fruit, rice
meal 2: protein shake, fruit
meal 3: chicken, rice, veggie
meal 4(preworkout): WM, protein
meal 5(0:15 post): dextrose, protein
meal 6(1hr post): rice, chicken or steak, veggie
bedtime: a couple of string cheese and a glass or 2 of skim milk

As far as a workout plan..As I haven't seen the inside of a gym for 8-12 months, I plan on returning to basics(5x5 or something similiar)

Feel free to blast away. To be honest, I have lost a good bit of confidence in my training knowledge over the past yr or so. I need all the help this board is willing to give.



edit: I have no plans to start a cycle for a very long while. I need to get my head and life squared away before I head down that road.

 

[WildBB]

You need to reevaluate the entire daily meal plan...

Every meal you eat should have a carbohydrate, a protein, and a health fat source. You need a better meal balance and proper ratios. Do some research...

Fats should only come from olive oil, fish oil, and nuts.
If you can, stick to fruits and vegetables for carbohydrates.
Protein should come from chicken, fish, eggs or LBA's


Replacement Meal Example:

(2cups) Spinich Salad with Lowfat Dressing and 9 Cherry Tomatoes
1 Apple
12 Egg whites
1tbl Olive Oil

That should give you approx:
590Cal
56g Carbs
48g Protein
20g Fat

 

[Stupes]

Lose the dextrose on meal 5 - get a coffe grinder - grind up 1/2 to 1 cup of oats - mix it with 16 oz of milk, three raw eggs, and a scoop of whey.

Lose the string cheese before bed - buy some casien and do two scoops with milk or water before bed.

 

[wannagofast]

ok..

(protein/carbs/fats)

Meal 1: 6 hard boiled eggs, fruit or veggie, rice, protein shake (101/69/33)
meal/snack 2: protein shake, fruit or veggie (60/26/1)
meal 3: chicken, rice, fruit or veggie (72/61/9)
meal/snack 4: protein shake, fruit or veggie (60/26/1)
immediately after workout: dextrose and whey protein, baked potato (~62/30/1)
meal 5(postworkout): rice, chicken or steak, fruit or veggie (72/61/9)
bedtime: 2x protein shake w/ skim milk (139/58/3)

total macros: 549/284/57
total cal: ~3500

I used an apple for the calculations involving fruits. I very easily could substitute olives instead.

 

[WildBB]

ok..

(protein/carbs/fats)

Meal 1: 6 hard boiled eggs, fruit or veggie, rice, protein shake (101/69/33)
meal/snack 2: protein shake, fruit or veggie (60/26/1)
meal 3: chicken, rice, fruit or veggie (72/61/9)
meal/snack 4: protein shake, fruit or veggie
meal 5(postworkout): rice, chicken or steak, fruit or veggie (72/61/9)
bedtime: 2x protein shake w/ skim milk (139/58/3)

total macros: 487/254/56
total cal: 3497

I used an apple for the calculations involving fruits. I very easily could substitute olives instead.

Sorry, still no good...

Every meal you eat should have a carbohydrate, a protein, and a healthy fat source.

Fats should only come from olive oil, fish oil, and nuts.
If you can, stick to fruits and vegetables for carbohydrates.
Protein should come from chicken, fish, eggs or LBA's

I would start with something like 45-50% Carbs, 35-40% protein, 15-20% fat... find what works best for YOU

I am no professional dietitian... just telling you what works for me...

If you log your training and your daily nutrition, you will learn your how your body responds to your ratios...

Hope this helps bro...

WildBB

 

[oldfella]

LBA's, add these to your diet 3-4 times per day.

 

[wannagofast]

Sorry, still no good...

Every meal you eat should have a carbohydrate, a protein, and a healthy fat source.

Fats should only come from olive oil, fish oil, and nuts.
If you can, stick to fruits and vegetables for carbohydrates.
Protein should come from chicken, fish, eggs or LBA's

I would start with something like 45-50% Carbs, 35-40% protein, 15-20% fat... find what works best for YOU

I am no professional dietitian... just telling you what works for me...

If you log your training and your daily nutrition, you will learn your how your body responds to your ratios...

Hope this helps bro...

WildBB

Ok, couple of questions.

1. why have a higher carb intake than protein intake?
2. why would you need both a fat and carb source with every meal?

Now, this section..

Fats should only come from olive oil, fish oil, and nuts.
If you can, stick to fruits and vegetables for carbohydrates.
Protein should come from chicken, fish, eggs or LBA's

I believe I followed that protocol in my first post. My protein is coming from chicken/steak, eggs, and protein shakes. My carbs are coming from rice, potatoes, fruits and veggies. The only thing I seem to be missing is a slightly larger healthy fats intake.

I understand your posts. I just seem to be missing the reason as to why my diet is so far off in your opinion.

 

[wannagofast]

LBA's, add these to your diet 3-4 times per day.

So it looks gtg otherwise?

 

[WildBB]

Ok, couple of questions.

1. why have a higher carb intake than protein intake?
2. why would you need both a fat and carb source with every meal?

Now, this section..



I believe I followed that protocol in my first post. My protein is coming from chicken/steak, eggs, and protein shakes. My carbs are coming from rice, potatoes, fruits and veggies. The only thing I seem to be missing is a slightly larger healthy fats intake.

I understand your posts. I just seem to be missing the reason as to why my diet is so far off in your opinion.

If you are trying to lean out, cut the steak, cut the rice and potaotes.

Your body NEEDS a healthy fat source each meal. Trust me on this!

Stuffing more protein in your system than your body can handle will do you no good. It is QUALITY over quanity....LBA's all the way!

Also, you won't loose any weight/lean out eating 3500 Cals a day.

I am using this with great results; my caloretic intake is between 2100 and 2600 per day.

 

[wannagofast]

If you are trying to lean out, cut the steak, cut the rice and potaotes.

Your body NEEDS a healthy fat source each meal. Trust me on this!

Stuffing more protein in your system than your body can handle will do you no good. It is QUALITY over quanity....LBA's all the way!

Also, you won't loose any weight/lean out eating 3500 Cals a day.

I am using this with great results; my caloretic intake is between 2100 and 2600 per day.

Shouldn't I keep a decent higher GI carb for PWO?

LBA's..I would LOVE to try them, but I have already used the "extra" money on the other supps..lol..I will have to wait until payday next week..

 

[HawaiiMuscle]

Just try to keep it as simple as you can when first starting out. Try to eat primary the same ratios as you can for each meal to make it easier on yourself and help gauge which macro ratios and calorie intake will work best for your goals. When you get some consistancy and disapline in your diet, then you can play around with carb timing and cycling yada yada yada.

If it were me I set up a baseline diet that looked like this 40g protien/20g carbs/5g fat (as much as you can get from efa's) for each meal. Run this for each of your meals. Make adustments from here.

Senario 1. If energy is low, but wieght is holding...up the carbs 5-10g per meal and drop protien 5g meal.

Sernario 2. If energy is good, but not lossing any chub, cut carbs 5g per meal and up the fats a 2-3g. (Or you could front load carbs earlier in the day and drop them as you get closer to evening. I would hold off until you get some consistancy in your dieting practices first)

Sernario 3. If energy is low and gaining body fat, drop the protien 10gms and up the carbs 5gms for each meal.

It a very simple lay out, but following this lay out for a few months will teach you how to est good dieting practices and help you learn which foods and amounts work best for you.

 

[wannagofast]

Just try to keep it as simple as you can when first starting out. Try to eat primary the same ratios as you can for each meal to make it easier on yourself and help gauge which macro ratios and calorie intake will work best for your goals. When you get some consistancy and disapline in your diet, then you can play around with carb timing and cycling yada yada yada.

If it were me I set up a baseline diet that looked like this 40g protien/20g carbs/5g fat (as much as you can get from efa's) for each meal. Run this for each of your meals. Make adustments from here.

Senario 1. If energy is low, but wieght is holding...up the carbs 5-10g per meal and drop protien 5g meal.

Sernario 2. If energy is good, but not lossing any chub, cut carbs 5g per meal and up the fats a 2-3g. (Or you could front load carbs earlier in the day and drop them as you get closer to evening. I would hold off until you get some consistancy in your dieting practices first)

Sernario 3. If energy is low and gaining body fat, drop the protien 10gms and up the carbs 5gms for each meal.

It a very simple lay out, but following this lay out for a few months will teach you how to est good dieting practices and help you learn which foods and amounts work best for you.

Thank you. I will try this when I layout my next grocery list. Its seems very simple and easy to remember.


Sidenote--I will be starting a log here in a week or two to track everything and get input from you guys.

Thanks to everyone for helping so far.

 

[wannagofast]

So something more like this to start:

Meal 1: .25 cup rice, 8 egg whites, .5 tablespoon olive oil
Meal 2: veggies/3 egg whites/1-2oz chicken breast on spinach salad w/fat free dressing, .25 cup rice, almonds
Meal 3: 6oz chicken breast, .25 cup rice, handful of almonds
Meal 4(~1hr preworkout): 8 egg whites, baked potato, .5 tablespooon olive oil
Immediately after workout: dextrose, protein shake, creatine, 1 apple
Meal 5(postworkout meal): 6oz chicken breast, baked potato, protein shake, apple
Meal 6: 4 hard boiled eggs, spinach salad, almonds
Bedtime: protein shake, nuts, .25 cup rice

macros: 337/136/60
cals: 2473

I kept fairly close to the 40/20/5 suggestion. The only meals that I deviated from it were the two following my workout. The first meal I have fairly high protein and the second meal has higher EFA's and proteins while keeping a fairly low carb intake.

I will run with this diet and adjust accordingly.

 

[WildBB]

So something more like this to start:

Meal 1: .25 cup rice, 8 egg whites, .5 tablespoon olive oil
Meal 2: veggies/3 egg whites/1-2oz chicken breast on spinach salad w/fat free dressing, .25 cup rice, almonds
Meal 3: 6oz chicken breast, .25 cup rice, handful of almonds
Meal 4(~1hr preworkout): 8 egg whites, baked potato, .5 tablespooon olive oil
Immediately after workout: dextrose, protein shake, creatine, 1 apple
Meal 5(postworkout meal): 6oz chicken breast, baked potato, protein shake, apple
Meal 6: 4 hard boiled eggs, spinach salad, almonds
Bedtime: protein shake, nuts, .25 cup rice

macros: 337/136/60
cals: 2473

I kept fairly close to the 40/20/5 suggestion. The only meals that I deviated from it were the two following my workout. The first meal I have fairly high protein and the second meal has higher EFA's and proteins while keeping a fairly low carb intake.

I will run with this diet and adjust accordingly.

Dude, that looks much better! I am big with keeping the healthy fats higher, but you will find what works for you...

If you can, I would recommend getting in a fruit/veggie each meal. It will help you out!

See how this works for you, give it some time, it you need to make a modification... you will know by how you LOOK in the mirror.