First real diet, critique?

Partymonster975 · 12-20-2008, 04:27 PM

Hi, I've never payed any attention to diet and it shows. This is the first real diet I've ever done. Can you help me with it, tell me any changes that you would make.
THANKS!!!!

p-256 c-114 f-104 (2416 Cals)

Meal 1-
3 eggs (21/0/13)
2 scoops Whey shake (48/6/2)

Meal 2-
¼ cup almonds (6/6/14)
1 turkey sandwiches (20/30/7)
Veggies (1/5/0)

Pre Workout-
1/2 scoop whey (10/1/1)

PWO-
1 cup 2% milk (8/11/5)
2 scoop whey (48/6/2)
Banana (1/30/0)

Snack-
1 Piece Whole Grain Bread (3/13/1)
2 tbsp pb (8/6/16)
Veggies/Celery (1/0/0)

Meal 3-
1 can tuna (35/0/2)
2 tbsp EVOO (0/0/20)
Lettuce (0/0/0)

Meal 4-
2 pieces chicken (44/0/8)
Veggies (2/0/0)

Fish oil- 13 grams (0/0/13)

I tried to follow the 1/2 Timed carb diet. The only thing is I have a sandwich for lunch which has semi high carbs but I'm in school at that point and its the best I can do and I dont wanna add any more shakes. So hopefully I can gain strength and lose some fat with this approach. I'm at around 30%bf eating low cals and shitty food. But I am a noob so hopefully I can go down to around 15-20%bf with this diet and add some good mass.
What do you guys think of this diet, any modifications recommended?

btw: I'm 17 and weigh 220, I know the protein count is kinda low but my LBM is around 170lbs so I hope that number will work for now, just hard to get more in with school.

Thanks!

Partymonster975 · 12-25-2008, 02:46 AM

anyone have any tips on the PWO shake? I want to add 20-30 more grams of carbs to with the shake. What would you recommend I take?

Superjarvo · 12-25-2008, 08:21 AM

You could grind up some oats for the PWO shake

***iron addict*** · 12-25-2008, 09:37 AM

Replace the "snack" with some protein food.

IA

Partymonster975 · 12-25-2008, 04:09 PM

Quote:

Originally Posted by Superjarvo

You could grind up some oats for the PWO shake

thats kinda on my mind. Should they come from starchy carbs or from like fruit?
I feel like I'm eating to many starches as is.
What do you guys recommend? (take in account my bf)

GBAGH · 12-30-2008, 05:15 AM

This is what I would do if I were in your position.

Meal 1:
1 cup pasteurized liquid egg whites
1 scoop whey protein
mix these two items as a shake
1/2 cup oatmeal made with milk
1 small banana

Meal 2:
8oz chicken breast
2 slices whole wheat bread
try to use mustard/ketchup/bbq instead of mayo
1 piece of fruit (apple, orange, pear...whatever)

Meal 3: pre-workout
8oz 93% lean ground turkey crumbles
1 cup brown rice (measured after cooking)
any green vegetable

Meal 4: post workout
2 cups of fruit juice
2 scoops of whey protein

Meal 5:
8oz ground beef crumbles with the fat drained out
any green vegetable or a salad with low/no carb dressing
1/8 cup almonds or similar nuts that you find tasty

Meal 6:
6 hardboiled egg whites (cut them in half like a deviled egg)
enough cottage cheese to fill up your egg whites

You are young and not severely overweight. I would just cut out carbs at night time. I don't think that you need a timed carb diet. You admit that you eat junk now and I think that just changing to a healthier diet will be enough to spur fat loss for you.

You just have to remember that you are a beginner and you should also train like a beginner. Don't believe what you read in Flex. Believe what you read here in posts made by IA about beginner training. I would personally use a two way split like this.

bench presses
military presses
skull crushers
barbell rows
deadlifts

barbell curls
hammer curls
calf raises
stiff legged deadlifts
squats

Do the first workout one day, then rest a day, then do the second workout, then rest a day, and repeat it. You need to train every other day (in my opinion). You will see better results in strength and growth.

Also, as a note. On the days that you don't workout you should change meal 4 to some kind of lean meat and a slow burning carbohydrate. Ground turkey and lentil beans would be awesome here. Chicken and brown rice is another solid choice. Lean beef and sweet potato could be good. It isn't written in stone, just use your head and come to the right place when you need advice.

12-20-2008, 04:27 PM	#1
Partymonster975 Senior Member Join Date: Dec 2008 Location: IL Posts: 204	First real diet, critique? Hi, I've never payed any attention to diet and it shows. This is the first real diet I've ever done. Can you help me with it, tell me any changes that you would make. THANKS!!!! p-256 c-114 f-104 (2416 Cals) Meal 1- 3 eggs (21/0/13) 2 scoops Whey shake (48/6/2) Meal 2- ¼ cup almonds (6/6/14) 1 turkey sandwiches (20/30/7) Veggies (1/5/0) Pre Workout- 1/2 scoop whey (10/1/1) PWO- 1 cup 2% milk (8/11/5) 2 scoop whey (48/6/2) Banana (1/30/0) Snack- 1 Piece Whole Grain Bread (3/13/1) 2 tbsp pb (8/6/16) Veggies/Celery (1/0/0) Meal 3- 1 can tuna (35/0/2) 2 tbsp EVOO (0/0/20) Lettuce (0/0/0) Meal 4- 2 pieces chicken (44/0/8) Veggies (2/0/0) Fish oil- 13 grams (0/0/13) I tried to follow the 1/2 Timed carb diet. The only thing is I have a sandwich for lunch which has semi high carbs but I'm in school at that point and its the best I can do and I dont wanna add any more shakes. So hopefully I can gain strength and lose some fat with this approach. I'm at around 30%bf eating low cals and shitty food. But I am a noob so hopefully I can go down to around 15-20%bf with this diet and add some good mass. What do you guys think of this diet, any modifications recommended? btw: I'm 17 and weigh 220, I know the protein count is kinda low but my LBM is around 170lbs so I hope that number will work for now, just hard to get more in with school. Thanks! Last edited by Partymonster975; 12-20-2008 at 08:13 PM.

12-25-2008, 09:37 AM	#4
*iron addict* Voice of Reason Join Date: Jan 2004 Location: In Zen Posts: 22,132	Replace the "snack" with some protein food. IA __________________ For info about personal training consultations email me at ironaddict@ironaddicts.com "A human being is a part of a whole, called by us, universe, a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest... a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty." Albert Einstein __________________________________________________ _____ If you are NOT a paying client, a friend, or a staff member, do NOT PM or email me asking for advice. Please post your questions on the forums. I simply do not have time to answer everyone's questions.

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12-25-2008, 02:46 AM	#2
Partymonster975 Senior Member Join Date: Dec 2008 Location: IL Posts: 204	anyone have any tips on the PWO shake? I want to add 20-30 more grams of carbs to with the shake. What would you recommend I take?

12-25-2008, 08:21 AM	#3
Superjarvo Senior Member Join Date: Nov 2006 Location: Ottawa, Canada Posts: 579	You could grind up some oats for the PWO shake

12-30-2008, 05:15 AM	#6
GBAGH Junior Member Join Date: Dec 2008 Posts: 2	This is what I would do if I were in your position. Meal 1: 1 cup pasteurized liquid egg whites 1 scoop whey protein mix these two items as a shake 1/2 cup oatmeal made with milk 1 small banana Meal 2: 8oz chicken breast 2 slices whole wheat bread try to use mustard/ketchup/bbq instead of mayo 1 piece of fruit (apple, orange, pear...whatever) Meal 3: pre-workout 8oz 93% lean ground turkey crumbles 1 cup brown rice (measured after cooking) any green vegetable Meal 4: post workout 2 cups of fruit juice 2 scoops of whey protein Meal 5: 8oz ground beef crumbles with the fat drained out any green vegetable or a salad with low/no carb dressing 1/8 cup almonds or similar nuts that you find tasty Meal 6: 6 hardboiled egg whites (cut them in half like a deviled egg) enough cottage cheese to fill up your egg whites You are young and not severely overweight. I would just cut out carbs at night time. I don't think that you need a timed carb diet. You admit that you eat junk now and I think that just changing to a healthier diet will be enough to spur fat loss for you. You just have to remember that you are a beginner and you should also train like a beginner. Don't believe what you read in Flex. Believe what you read here in posts made by IA about beginner training. I would personally use a two way split like this. bench presses military presses skull crushers barbell rows deadlifts barbell curls hammer curls calf raises stiff legged deadlifts squats Do the first workout one day, then rest a day, then do the second workout, then rest a day, and repeat it. You need to train every other day (in my opinion). You will see better results in strength and growth. Also, as a note. On the days that you don't workout you should change meal 4 to some kind of lean meat and a slow burning carbohydrate. Ground turkey and lentil beans would be awesome here. Chicken and brown rice is another solid choice. Lean beef and sweet potato could be good. It isn't written in stone, just use your head and come to the right place when you need advice.

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