Check out my diet

reggie_bush25 · 11-24-2006, 07:36 PM

meal 1 6:30 A.M. calories carbs (g) protein (g) fat (g)

1 C oatmeal 300 54 10 5
2 bananas 80 20 0 0
8 oz. skim milk 90 12 9 0
1 scoop protein powder 120 3 24 0
1 cup frozen broccoli 30 4 2 0

Total 620 93 45 5
60% 29% 6%

meal 2 9:00 A.M. calories carbs protein fat

1 C sweet potato 240 60 0 0
6oz low sodium tuna 150 0 33 0
8 oz. skim milk 90 12 9 0
1 whole grain toast 70 13 3 1
1 cup frozen broccoli 30 4 2 0

Total 580 89 47 1
Ratio 62% 32% 20%

meal 3 11:30 A.M. calories carbs protein fat

8 oz frozen corn 250 53 8 2.5
1 whole grain toast 70 13 3 1
1 tbsp smart balance omega 3 peanut butter 100 3 3.5 9
6 oz. chicken breast 180 0 36 2
1 cup frozen broccoli 30 4 2 0

Total 630 73 52.5 14.5
Ratio 46% 34% 21%

meal 4 2:00 P.M. calories carbs protein fat

1 C prepared brown rice 300 66 8 2
8 oz. skim milk 90 12 9 0
Round steak 7 oz. 186 0 28 7
1 cup frozen broccoli 30 4 2 0

Total 606 82 47 9
Ratio 53% 31% 13%

Meal 5 4:30 P.M. calories carbs protein fat

1 C prepared brown rice 300 66 8 2
1 C sweet potato 240 60 0 0
6 oz. chicken breast 180 0 36 2

Total 720 126 44 4
Ratio 70% 24% 6%

Meal 6 7:00 P.M. calories carbs protein fat

1 C prepared white rice 320 72 8 0
Round steak 3.5 oz. 186 0 28 8
1 scoop protein powder 120 3 24 0

Total 626 75 60 8
Ratio 48% 38% 12%

Meal 7 9:30 P.M. calories carbs protein fat

1 C oatmeal 300 54 10 5
2 bananas 40 10 0 0
8 oz. skim milk 90 12 9 0
8 oz. skim milk 90 12 9 0

Total 520 88 28 5
Ratio 68% 22% 8%

Daily Total 4302 626 324 47
58% 30% 10%
2 a.m.
1 scoop protein powder 120 3 24 0
2 caps bcaa

1 gallon water

jesus rocks · 11-25-2006, 01:35 PM

reggie, are you extremely ectomorphic?

Age, height, training, metabolism, carb sensitivity, daily activity levels?

drop the dairy.

cut the carbs between 5-7 depending on you metabolism. Maybe even earlier.

No healthy fats?

current bf?

pwo nutrtion?

reggie_bush25 · 11-25-2006, 04:58 PM

Age: 23, yrs training: 2.5, 5' 11" 190lbs @12%bf (I need 3700 calories to maintain 190) higher than normal metabolism. Moderate activity. I have some omega 3s from the tuna, (switch between tuna and salmon). I have very mild cerebral palsy which may have to do with increasing my metabolism but haven't found any research to support it.

This is my pwo (that is why it is the only time of the day it is white rice):

1 C prepared white rice 320 72 8 0
Round steak 3.5 oz. 186 0 28 8
1 scoop protein powder 120 3 24 0

jesus rocks · 11-25-2006, 05:06 PM

I think its cool that you have whole food in your pwo nutrtion.

I would recommend(just me) some waxy maize bcaas and cee right after your workout and then down the rest. If your doing cardio you should(in my humble opinion)down a good amount of your daily carb intake around post cardio and post workout. Drop the carbs at around meal 5 or 6. Try throwing someolive oil instead of that whipping cream, but maybe not in the last meal.

Oh and that steak isnt a good idea postworkout. Fats should be reeaaallyyyyy low after your workout.

reggie_bush25 · 11-25-2006, 05:09 PM

Thanks a lot for your help! I really appreciate it.

jesus rocks · 11-25-2006, 05:10 PM

Tell you what, just up your protein. If your enhanced 2gs per lb + 50 grams. If natural 2gs per pound so around 280. Then fill up on good carbs and veggies. After 5-7pm down protein than fats.

This is More or less DC in a nutshell and should yeild really good results if your training and rest are up to par

jesus rocks · 11-25-2006, 05:12 PM

And stop counting calories. Count protein grams. Once your proteins in adjust your carbs and fats according to energy level and fat gain or loss. Ok thats all

**BigDownUnder** · 11-25-2006, 11:39 PM

Quote:

Originally Posted by jesus rocks

Tell you what, just up your protein. If your enhanced 2gs per lb + 50 grams. If natural 2gs per pound so around 280. Then fill up on good carbs and veggies. After 5-7pm down protein than fats.

This is More or less DC in a nutshell and should yeild really good results if your training and rest are up to par

This is a little inaccurate to say the least.
I assume you haven't been trained by Dante?

jesus rocks · 11-26-2006, 07:50 PM

of course this is just the basic, the majority of the diet is individual, whats most important is that you find what works for you. Start with high proetin and then go from there.

I AM NO EXPERT and take back what I said about DC in a nutshell. Maybe someone more experienced could chime in

**Heckman** · 11-26-2006, 07:56 PM

I think you missed this post there jr.....
http://www.intensemuscle.com/showthread.php?t=20094

jesus rocks · 11-26-2006, 07:58 PM

No, I got it. But just my way of trying to clean up my mess

jesus rocks · 11-26-2006, 07:59 PM

The guy pmd me and asked me for diet help. I helped how I could. I should have left d.c. out of it.

11-24-2006, 07:36 PM	#1
reggie_bush25 New Member Join Date: Nov 2006 Posts: 3	Check out my diet meal 1 6:30 A.M. calories carbs (g) protein (g) fat (g) 1 C oatmeal 300 54 10 5 2 bananas 80 20 0 0 8 oz. skim milk 90 12 9 0 1 scoop protein powder 120 3 24 0 1 cup frozen broccoli 30 4 2 0 Total 620 93 45 5 60% 29% 6% meal 2 9:00 A.M. calories carbs protein fat 1 C sweet potato 240 60 0 0 6oz low sodium tuna 150 0 33 0 8 oz. skim milk 90 12 9 0 1 whole grain toast 70 13 3 1 1 cup frozen broccoli 30 4 2 0 Total 580 89 47 1 Ratio 62% 32% 20% meal 3 11:30 A.M. calories carbs protein fat 8 oz frozen corn 250 53 8 2.5 1 whole grain toast 70 13 3 1 1 tbsp smart balance omega 3 peanut butter 100 3 3.5 9 6 oz. chicken breast 180 0 36 2 1 cup frozen broccoli 30 4 2 0 Total 630 73 52.5 14.5 Ratio 46% 34% 21% meal 4 2:00 P.M. calories carbs protein fat 1 C prepared brown rice 300 66 8 2 8 oz. skim milk 90 12 9 0 Round steak 7 oz. 186 0 28 7 1 cup frozen broccoli 30 4 2 0 Total 606 82 47 9 Ratio 53% 31% 13% Meal 5 4:30 P.M. calories carbs protein fat 1 C prepared brown rice 300 66 8 2 1 C sweet potato 240 60 0 0 6 oz. chicken breast 180 0 36 2 Total 720 126 44 4 Ratio 70% 24% 6% Meal 6 7:00 P.M. calories carbs protein fat 1 C prepared white rice 320 72 8 0 Round steak 3.5 oz. 186 0 28 8 1 scoop protein powder 120 3 24 0 Total 626 75 60 8 Ratio 48% 38% 12% Meal 7 9:30 P.M. calories carbs protein fat 1 C oatmeal 300 54 10 5 2 bananas 40 10 0 0 8 oz. skim milk 90 12 9 0 8 oz. skim milk 90 12 9 0 Total 520 88 28 5 Ratio 68% 22% 8% Daily Total 4302 626 324 47 58% 30% 10% 2 a.m. 1 scoop protein powder 120 3 24 0 2 caps bcaa 1 gallon water

11-25-2006, 01:35 PM	#2
jesus rocks Heavyweight Member Join Date: Jul 2006 Location: With Mrs. JR trying to find good deals on meat Posts: 2,208	reggie, are you extremely ectomorphic? Age, height, training, metabolism, carb sensitivity, daily activity levels? drop the dairy. cut the carbs between 5-7 depending on you metabolism. Maybe even earlier. No healthy fats? current bf? pwo nutrtion? __________________ There are only three reasons why you may not like the Whopper. * You hate America and your parents. * You enjoy killing puppies. * You are not awesome I would highly recommend that all first dates happen at Burger King. Order your new girl/guy a Whopper. If he or she refuses feel free to yell, "You are a lame dog killing terrosist!" TRUE PROTEIN DISCOUNT CODE: SDM333. PLEASE USE IT

11-25-2006, 05:06 PM	#4
jesus rocks Heavyweight Member Join Date: Jul 2006 Location: With Mrs. JR trying to find good deals on meat Posts: 2,208	I think its cool that you have whole food in your pwo nutrtion. I would recommend(just me) some waxy maize bcaas and cee right after your workout and then down the rest. If your doing cardio you should(in my humble opinion)down a good amount of your daily carb intake around post cardio and post workout. Drop the carbs at around meal 5 or 6. Try throwing someolive oil instead of that whipping cream, but maybe not in the last meal. Oh and that steak isnt a good idea postworkout. Fats should be reeaaallyyyyy low after your workout. __________________ There are only three reasons why you may not like the Whopper. * You hate America and your parents. * You enjoy killing puppies. * You are not awesome I would highly recommend that all first dates happen at Burger King. Order your new girl/guy a Whopper. If he or she refuses feel free to yell, "You are a lame dog killing terrosist!" TRUE PROTEIN DISCOUNT CODE: SDM333. PLEASE USE IT

11-25-2006, 05:10 PM	#6
jesus rocks Heavyweight Member Join Date: Jul 2006 Location: With Mrs. JR trying to find good deals on meat Posts: 2,208	Tell you what, just up your protein. If your enhanced 2gs per lb + 50 grams. If natural 2gs per pound so around 280. Then fill up on good carbs and veggies. After 5-7pm down protein than fats. This is More or less DC in a nutshell and should yeild really good results if your training and rest are up to par __________________ There are only three reasons why you may not like the Whopper. * You hate America and your parents. * You enjoy killing puppies. * You are not awesome I would highly recommend that all first dates happen at Burger King. Order your new girl/guy a Whopper. If he or she refuses feel free to yell, "You are a lame dog killing terrosist!" TRUE PROTEIN DISCOUNT CODE: SDM333. PLEASE USE IT

11-25-2006, 05:12 PM	#7
jesus rocks Heavyweight Member Join Date: Jul 2006 Location: With Mrs. JR trying to find good deals on meat Posts: 2,208	And stop counting calories. Count protein grams. Once your proteins in adjust your carbs and fats according to energy level and fat gain or loss. Ok thats all __________________ There are only three reasons why you may not like the Whopper. * You hate America and your parents. * You enjoy killing puppies. * You are not awesome I would highly recommend that all first dates happen at Burger King. Order your new girl/guy a Whopper. If he or she refuses feel free to yell, "You are a lame dog killing terrosist!" TRUE PROTEIN DISCOUNT CODE: SDM333. PLEASE USE IT

11-25-2006, 04:58 PM	#3
reggie_bush25 New Member Join Date: Nov 2006 Posts: 3	Age: 23, yrs training: 2.5, 5' 11" 190lbs @12%bf (I need 3700 calories to maintain 190) higher than normal metabolism. Moderate activity. I have some omega 3s from the tuna, (switch between tuna and salmon). I have very mild cerebral palsy which may have to do with increasing my metabolism but haven't found any research to support it. This is my pwo (that is why it is the only time of the day it is white rice): 1 C prepared white rice 320 72 8 0 Round steak 3.5 oz. 186 0 28 8 1 scoop protein powder 120 3 24 0

11-25-2006, 05:09 PM	#5
reggie_bush25 New Member Join Date: Nov 2006 Posts: 3	Thanks a lot for your help! I really appreciate it.

11-26-2006, 07:50 PM	#9
jesus rocks Heavyweight Member Join Date: Jul 2006 Location: With Mrs. JR trying to find good deals on meat Posts: 2,208	of course this is just the basic, the majority of the diet is individual, whats most important is that you find what works for you. Start with high proetin and then go from there. I AM NO EXPERT and take back what I said about DC in a nutshell. Maybe someone more experienced could chime in __________________ There are only three reasons why you may not like the Whopper. * You hate America and your parents. * You enjoy killing puppies. * You are not awesome I would highly recommend that all first dates happen at Burger King. Order your new girl/guy a Whopper. If he or she refuses feel free to yell, "You are a lame dog killing terrosist!" TRUE PROTEIN DISCOUNT CODE: SDM333. PLEASE USE IT

11-26-2006, 07:56 PM	#10
Heckman Moderator Join Date: Feb 2004 Location: So Cal Posts: 3,949	I think you missed this post there jr..... http://www.intensemuscle.com/showthread.php?t=20094 __________________ Heckman "Obsession is the word lazy people use to describe the dedicated."

11-26-2006, 07:58 PM	#11
jesus rocks Heavyweight Member Join Date: Jul 2006 Location: With Mrs. JR trying to find good deals on meat Posts: 2,208	No, I got it. But just my way of trying to clean up my mess __________________ There are only three reasons why you may not like the Whopper. * You hate America and your parents. * You enjoy killing puppies. * You are not awesome I would highly recommend that all first dates happen at Burger King. Order your new girl/guy a Whopper. If he or she refuses feel free to yell, "You are a lame dog killing terrosist!" TRUE PROTEIN DISCOUNT CODE: SDM333. PLEASE USE IT

11-26-2006, 07:59 PM	#12
jesus rocks Heavyweight Member Join Date: Jul 2006 Location: With Mrs. JR trying to find good deals on meat Posts: 2,208	The guy pmd me and asked me for diet help. I helped how I could. I should have left d.c. out of it. __________________ There are only three reasons why you may not like the Whopper. * You hate America and your parents. * You enjoy killing puppies. * You are not awesome I would highly recommend that all first dates happen at Burger King. Order your new girl/guy a Whopper. If he or she refuses feel free to yell, "You are a lame dog killing terrosist!" TRUE PROTEIN DISCOUNT CODE: SDM333. PLEASE USE IT

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