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  • Diet advise/review

    Can you please review my diet and let me know what your thoughts are. Currently I'm 215lbs and 5'7. I train with weights on Mon/Wed/Fri. Thanks guys. My goal is to put on a few more pounds by May

    Training Day
    #1) Protein shake (60 grams proetin)
    1 table spoon olive oil (14 grams of fat)

    #2) 6oz of cooked chicken breast or beef (54 grams protein)
    60 grams of carbs from either brown rice, sweet potatoes, or oats
    5 fish oil caps (5 grams fat)

    #3) 6 oz of cooked beef (54 grams protein)
    60 grams of carbs from either brown rice, sweet potatoes, or oats

    #4) 6 oz of cooked chicken breast (54 grams protein)
    60 grams of carbs from either brown rice, sweet potatoes, or oats
    5 fish oil caps (5 grams fat)

    #5) Post workout
    40 grams of carbs from simple sources like flavored oats or candy sweetarts

    Followed by 60 grams of carbs from Waxy Maize

    Followed by 60 grams of whey

    #6) 6 oz of beef
    60 grams of carbs from either brown rice, sweet potatoes, or oat

    #7) 40 grams of protein from chicken or egg whites
    2 egg yolks or 1 tablespoon peanut butter



    Non Training Days

    #1) Protein shake (60 grams protein)
    1 table spoon olive oil (14 grams fat)

    #2) 6 oz of chicken
    60 grams of carbs from brown rice, sweet potatoes, or oats
    5 fish oil caps (5 grams of fat)

    #3) 6 oz of beef
    Veggies

    #4) 6 oz chicken
    Veggies
    1 tablesspoon peanut butter

    #5) 8 oz of fish Salmon
    Veggies

    #6) 6 oz chicken
    Veggies
    1 tablespoon olive oil
    Last edited by Sarkis82; 03-12-2012, 04:26 PM. Reason: no complete

  • #2
    Is WMS really any better than a dextrose/malto cocktail for PWO?

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    • #3
      Nice. All I would say is include some extra fat in meal 3 on non-training days and drop your waxy maize dosage down a touch as 100g simple carbs total post workout followed by another 60g carb meal may be little much for your weight. 60-80g may be better.
      5g fish oil may be better split up across more meals that include fat. Say 2-3 in each. Pretty sexy diet other than that.
      TEAM :tea: SKIP

      2012 IFBB Australian Grand Prix Novice 4th Place.
      2013 Nabba Victorian Championships Novice 3rd Place.

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