Having your diet analyzed...!!

[CCCC]

Doug,

I am 6'0
175 lbs
35 years old
Goal: Add Muscle
4 days per week

Diet: Always small portions.
Breakfast: Whole Grain cereal with 1% Milk and Expand Creatine Shake.
Workout at 7 am to 8:15am followed by a protein shake mixed with Gatorade powder
Peanut butter sandwich at 10am with a decaf coffee
Lunch at 12 – either turkey or chicken breast, tuna, egg with fruit (grapes usually)
Afternoon snack at 2:30 – low fat yogurt
Carb, fat, protein shake at 4pm
Dinner at 6 – chicken or salmon usually. Potatoes, sweet potatoes or brown rice with vegetables
1 cup of low sodium V8 at 7pm
Whole grain cereal at 8pm with herbal tea
Carb, fat, protein shake at 10 pm
Bed at 11.

This is during the week…weekends vary a little bit more with a few beers added in.

[linedriver465]

Originally Posted by CCCC

Doug,

I am 6'0
175 lbs
35 years old
at 10 pm

This is during the week…weekends vary a little bit more with a few beers added in.

you say ur 35 years old , but your profile says ur less than 20 years old. might want to change it. Avoid beer at all costs, becuase it causes man boobs.

[CCCC]

will do...thanks. How does the rest look?

[jmet]

Height: 6'0
Weight: 195 lbs
Age: 26
Goals: Tone
Train: 3 days per week

Worked out on and off over past 4 years. Graduate student
Eat in campus cafe
Breakfast: Scrambed eggs/turkey sausage
1 bowl of raisin bran with skim or 2% milk
Canned pinapples or mandarin oranges
Coffee/Orange juice

On a day

Lunch: Some days McDonalds Grilled Chicken Asian Salad
or quick lunch on busy days banana/pear/2 protein bars

Dinner: Usually what is available Baked meat (i.e chicken, pork chop, etc...)
Mixed vegetables. Try to resist starch although occasionally get mashed potatoes or a roll. Bowl of salad with italian dressing. Sometimes a bowl of chilli to raisin bran to for desert.

Midnight snack: Fruit/trail mix (probably should stop this if not trying to gain weight)

What am I doing right/wrong, where do I need more consistency?

Thanks
Jonathan

[Boftrix]

Originally Posted by Doug

For anyone posting their diet up in this new section it would also help if you could include the following information...
(1) Height
(2) Weight
(3) Age
(4) Training goal
(5) How many times you train per week
(6) Approximate serving size of food (this would help greatly)

Hi Doug

6 ft
14 stone
38 years old
Initially muscle mass, especially legs
I train 4 times per week and just going to start your 4 day routine!

Have been working out for 2 months and have put an inch on my arms and chest. Pretty happy with results, but is my diet holding me back? I understand how important getting it right is so thanks for your advice. Please find my current diet plan as attached.

Cheers!

Boftrix

Doh, attachment didnt work; trying again!

[Doug]

Originally Posted by Boftrix

Hi Doug

6 ft
14 stone
38 years old
Initially muscle mass, especially legs
I train 4 times per week and just going to start your 4 day routine!

Have been working out for 2 months and have put an inch on my arms and chest. Pretty happy with results, but is my diet holding me back? I understand how important getting it right is so thanks for your advice. Please find my current diet plan as attached.

Cheers!

Boftrix

Doh, attachment didnt work; trying again!

Hi mate, welcome to the forum...

Your diet looks ok, did you use the site calculator for working out exactly how many calories you should be taking in per day,

I would suggest a change to your post training meal:

Shake made up of:
30g Instant Whey
60g maltodextrin
5g creatine
Tablespoon flax oil

Is the protein drink a total of 40-50g of protein, and instead of using the maltodextrin, change that to a simple carb like dextrose (glucose), omit the flax oil as well, this is the meal that you want "fast" digestion, with the maltodextrin and fats it will cause a delay in the digestion...

[Boftrix]

Originally Posted by Doug

Hi mate, welcome to the forum...

Your diet looks ok, did you use the site calculator for working out exactly how many calories you should be taking in per day,

I would suggest a change to your post training meal:

Shake made up of:
30g Instant Whey
60g maltodextrin
5g creatine
Tablespoon flax oil

Is the protein drink a total of 40-50g of protein, and instead of using the maltodextrin, change that to a simple carb like dextrose (glucose), omit the flax oil as well, this is the meal that you want "fast" digestion, with the maltodextrin and fats it will cause a delay in the digestion...

Hey thanks for such a quick reply mate.

Are you saying that I should be taking more grams of instant whey protein?
I'm glad i'm on the right lines with the diet, that's great to hear and I'll make that post workout change you suggest. There is one more thing I would like to know Doug; As you have read, I am taking creatine but didnt go through the loading up phase. Is it absolutely necessary to do so?

My best regards

[Doug]

Originally Posted by Boftrix

Hey thanks for such a quick reply mate.

Are you saying that I should be taking more grams of instant whey protein?
I'm glad i'm on the right lines with the diet, that's great to hear and I'll make that post workout change you suggest. There is one more thing I would like to know Doug; As you have read, I am taking creatine but didnt go through the loading up phase. Is it absolutely necessary to do so?

My best regards

Hi mate..

In the after training drink I would suggest a larger intake of protein, along with the simple carbs. The rest of the daily protein intake should then be divided between the other five meals.

It is not necessary to undergo a loading phase with the creatine, muscle saturation takes longer but still gets there in the end...

[Boftrix]

Originally Posted by Doug

Hi mate..

In the after training drink I would suggest a larger intake of protein, along with the simple carbs. The rest of the daily protein intake should then be divided between the other five meals.

It is not necessary to undergo a loading phase with the creatine, muscle saturation takes longer but still gets there in the end...

Top man

[linedriver465]

Cutting Diet on 40/40/20 split over 8 meals
16 year old male, 5 foot 7.75 inches, 157 lbs
Recommended calories if cutting: 3588, however over the last 2 weeks i have only lost 1.22 lbs of fat and 2.58 lbs of ff muscle mass. How much should i increase or decease the calorie intake?
Wake up at 6:15am
50min low intensity cardio
Meal 1 (7:30am)
• 200g strawberries (71)
• 40g whey (163)
• 20g oats (75)
• 9g peanut butter (53)
• Fish oil capsule (10)
• Multi-vitamin
o Total: 372
Meal 2 (10:30am)
• 29.4g whey (120)
• 63g fat free cottage cheese (40)
• 113.5g fat free yogurt (55)
• 15g flax seeds, ground up (77)
• 20g oats (75)
o Total: 367
Meal 3 (12:30pm)
• 56g bread (100)
• 14g pita (40)
• 126g lunch meat (135)
• 10g walnuts (65)
• 84g carrots (38)
• Fish oil capsule(10)
o Total: 388
Meal 4 (3:00pm)
• 135g brown rice (150)
• 112 g chicken (168)
• 14g smart balance (50)
o Total: 368
Workout (Doug’s Mega Cutting Routine)
Meal 5- Post Workout (5:30pm)
• 64g dextrose (240)
• 39g whey (159)
o Total: 399
Meal 6 (6:15pm)
• 1tsp. Olive oil (60)
• 84g grilled chicken (126)
• Fish oil capsule (10)
• Salad (15)
• 165g tomato (30)
• 50g brown rice (100)
• Total: 341
Meal 7 (8:30pm)
• 84g tuna (85)
• 84g beans: black, kidney,
black eyed peas, or chickpeas (110)
• 11g almonds (63.5)
• 0.5 salmon cup (40)
o Total: 298.5
Meal 8 (10:30pm)
• 16g walnuts (104)
• 180g cottage cheese (140)
o Total: 244
Bed between 10:30 and 11:00pm
Daily Calorie Total: 2777.5 calories