Diet info for 3J...

[keldon]

Stats and macros:

26 Years old
5' 8.5.5"
bf% 13%
BMI 1700
TDEE 2932.5
Weight 150 lbs
Goal weight 200+ lbs
Took a long break from lifting weights (3 years)
lifted for 2 years
Been back at it for about 3 months now
Never used supplements

Gathered data from the last 5 days but i will post my a typical day for you.

Diet:

Every Morning start with 1 serving of wheatgrass Superfood.

Meal 1, 9:30 - 10:00: 1 cup dry oats made with milk, 1 whole egg, 2 cups whole milk.
C812/F28.2/C91.8/P48

Meal 2, 12:30 - 1:00: Wheat bagel with raisins, natty PB, 2 cups milk.
C872/F33.1/C23/P45

Meal 3, 4:00: Metrx Colossal Cookie bar.
C410/F14/C41/P32

Snack: banana, 1 cup orange juice
C218/F.5/C54.1/P3

Meal 4, 7:00 - 9:00: 2 large bowls of Ground turkey Pineapple chili, 2 cups milk

I made enough of this stuff to last me a whole week but I don't know the macros on it so heres whats in it...

(1 lb Ground turkey,1 1/2 canned pineapples, 1 1/2 canned pineapple juice, red & green peppers, 1 chopped red onion, diced tomatoes, 1/4 large jar ragu sauce, corn, 1/2 can mushrooms, black pepper, salt, roasted minced garlic, onion salt, garlic salt, garlic powder, 4 cups water, 1 cup milk, chili powder, cajun seasoning, chili seasoning packet)

Meal 5, before bed: Usually make a frozen stif fry type dish, here's the macros on the last one I ate:
"Viola" Chicken Florentine,
C690/F18/C81/P42

This is my typical day but since every day is different, I will give you my total macros for the last days I have been keeping track on fitday.

Total macros:
4/7/2010
C3,621/F107.5/C412/P180.7

4/8/2010
C2,930/F131/C287/P158.9

4/9/2010
C2,955/F130.1/C240.1/P207.0

4/10/2010 (had 6 beers this night, included in macros)
C3,464/F94.7/C323.9/P188.1

4/11/2010 (chili dinner not added in macros)
C2,368/F95.7/C271.9/P109.6

I went to Sams club last week and bought 30 lbs of brown rice so I will be implementing that into my diet as soon as I eat up the rest of that chili.

Activities:

I was jumbling my days around for a while to see what works best for me (ignorance also could have been a reason); my routines have been questionable but I've been getting some good advice on this forum and here's what my routine line up is going to look like here on out.

5x5 routine + I Always start with 10 minutes on elliptical machine w/ 30 resistance every day I workout.

Monday: Legs day
Squats
Calf raises
Various leg machines
End workout with 15 minutes on bike

Tuesday: (don't know all the names)
Bi's/Tri's day
Seated Curls
Hammer curls (don't know what to call em, hammer motion)
Overhead cable extension? (tris)
Cable rope pulldown? (tris)
Various machine workouts

Wednesday: Chest day
Db flat press
Db flat fly
Db incline press
Db incline fly
Db decline press
Db decline fly
Cable crossovers

Thursday: Back day
Deadlifts
Pull ups
Lat pull downs + reverse handed
Db rows
Seated cable rows

Friday:
If I don't work I will just go into the gym to get in 10 minutes on the elliptical and 15 minutes on the bike just because I won't be back at it until Monday again...

Sat: work, walking quick, non-stop for about 10 hours

Sun: rest

PWO I always have 2 cups of lowfat whole chocolate milk.

 

[3J]

i have your bmr at 1646 and your tdee 2500 (with a mulitplying factor of 1.55) which mulitplying factor did u use for activity?

 

[3J]

also your macros look way off.. your meal 2 is more like 500 calories.. what are you using to figure out your macros??

 

[keldon]

I did my multiplication for the bmr and tdee but lost it and I thought i remembered my bmr was at 1700 but I was obviously wrong.

Glad you picked up on it. I assumed the 5x5 routine was sufficient enough for a multiplication of 1.725 but I was mistaken.

I am using fitday to figure out my macros, I have not altered them, but I can see the problem, it's the peanut butter. I had to add it to a custom food, the PB is called "Naturally More". Nutrition facts are provided, I had 2 servings of it.

 

[keldon]

looks like the macros are still off a little but trust me, the rest of the days shown below are correct; when I compiled everything together to show you a typical day, I just added the facts one at a time and probably mixed a couple things up or may have left something out, but it is fairly accurate.

 

[3J]

u know im not familiar with the 5x5 routine.. could u send me a link to it, or break it down for me???

 

[keldon]

u know im not familiar with the 5x5 routine.. could u send me a link to it, or break it down for me???

Oh, I apologize, I guess I just assumed you did... It's the first sticky in the training forum...

http://www.steroidology.com/forum/training-forum/661-5x5-routine.html

I basically do all of my sets staying true to it except my db fly's because I feel too much strain between my shoulder and chest; I think my ligaments (or tendons) aren't strong enough for it yet, last workout, I had killer shoulder pain from them...

 

[3J]

Stats and macros:

26 Years old
5' 8.5.5"
bf% 13%
BMI 1700
TDEE 2932.5
Weight 150 lbs
Goal weight 200+ lbs
Took a long break from lifting weights (3 years)
lifted for 2 years
Been back at it for about 3 months now
Never used supplements

Gathered data from the last 5 days but i will post my a typical day for you.

Diet:

Every Morning start with 1 serving of wheatgrass Superfood.

Meal 1, 9:30 - 10:00: 1 cup dry oats made with milk, 1 whole egg, 2 cups whole milk.
C812/F28.2/C91.8/P48
cut down to skim milk. up your protien buddy.. that's about 25g protien there.. not enough.. add 4 egg whites
Meal 2, 12:30 - 1:00: Wheat bagel with raisins, natty PB, 2 cups milk.
C872/F33.1/C23/P45
whats with the milk again? milk is not the best choice past 1 cup a day and thats skim... eat bro.. get lean meat in every meal
Meal 3, 4:00: Metrx Colossal Cookie bar.
C410/F14/C41/P32
crap, eat real food.. lean protien with complex carb
Snack: banana, 1 cup orange juice
C218/F.5/C54.1/P3
ur drinking straight fructose with that oj... where's the protien? bananas okay as long as the skin hasn't started going brown
Meal 4, 7:00 - 9:00: 2 large bowls of Ground turkey Pineapple chili, 2 cups milk
recipe please???
I made enough of this stuff to last me a whole week but I don't know the macros on it so heres whats in it...

(1 lb Ground turkey,1 1/2 canned pineapples, 1 1/2 canned pineapple juice, red & green peppers, 1 chopped red onion, diced tomatoes, 1/4 large jar ragu sauce, corn, 1/2 can mushrooms, black pepper, salt, roasted minced garlic, onion salt, garlic salt, garlic powder, 4 cups water, 1 cup milk, chili powder, cajun seasoning, chili seasoning packet)

Meal 5, before bed: Usually make a frozen stif fry type dish, here's the macros on the last one I ate:
"Viola" Chicken Florentine,
C690/F18/C81/P42
your last meal needs to be a lean beef or cottage cheese.. u need a slow digesting protien.. u also need good efas, what kinda oil are you using in your stir fry? my last meal of the day looks like 6oz of lean beef and a whole avocado... great efa
This is my typical day but since every day is different, I will give you my total macros for the last days I have been keeping track on fitday.

Total macros:
4/7/2010
C3,621/F107.5/C412/P180.7

4/8/2010
C2,930/F131/C287/P158.9

4/9/2010
C2,955/F130.1/C240.1/P207.0

4/10/2010 (had 6 beers this night, included in macros)
C3,464/F94.7/C323.9/P188.1

4/11/2010 (chili dinner not added in macros)
C2,368/F95.7/C271.9/P109.6

I went to Sams club last week and bought 30 lbs of brown rice so I will be implementing that into my diet as soon as I eat up the rest of that chili.

Activities:

I was jumbling my days around for a while to see what works best for me (ignorance also could have been a reason); my routines have been questionable but I've been getting some good advice on this forum and here's what my routine line up is going to look like here on out.

5x5 routine + I Always start with 10 minutes on elliptical machine w/ 30 resistance every day I workout.

Monday: Legs day
Squats
Calf raises
Various leg machines
End workout with 15 minutes on bike

Tuesday: (don't know all the names)
Bi's/Tri's day
Seated Curls
Hammer curls (don't know what to call em, hammer motion)
Overhead cable extension? (tris)
Cable rope pulldown? (tris)
Various machine workouts

Wednesday: Chest day
Db flat press
Db flat fly
Db incline press
Db incline fly
Db decline press
Db decline fly
Cable crossovers

Thursday: Back day
Deadlifts
Pull ups
Lat pull downs + reverse handed
Db rows
Seated cable rows

Friday:
If I don't work I will just go into the gym to get in 10 minutes on the elliptical and 15 minutes on the bike just because I won't be back at it until Monday again...

Sat: work, walking quick, non-stop for about 10 hours

Sun: rest

PWO I always have 2 cups of lowfat whole chocolate milk.

that should help.. if you have a tdee of 2900 u need to be eating about 3500 calories a day... ur still short...

 

[keldon]

Thanks for the tweaks! By the way, I gave the recipe for the pineapple chili if you read just below it..

Getting your advice was a goal I made for myself and I really appreciate your expert opinion.

 

[3J]

np bud.. thanks for the kind words..

if i were u i would post up a finalized diet for approval... with the correct macros and the changes..

 

[keldon]

np bud.. thanks for the kind words..

if i were u i would post up a finalized diet for approval... with the correct macros and the changes..

Sure thing, I will start tomorrow on the new diet plan, I hope all the meat doesn't cost too much; I am kind of on a budget and already spent like 140 dollars grocery shopping last week...

I'll gather my macros for the next couple days to give you a good example of the changes.

Oh, and on another note, I am up 3 lbs in 1 month and I am starting to see definition in my abs! My top 2 ab muscles are starting to show.

I plan on posting month by month progress pics exactly 1 month apart from my before pic to document...

 

[keldon]

Ok, I made a few changes but man, it's hard not to get away from the milk. I have been drinking whole milk every day my whole life, I love the stuff. I frantically searched the internet for positive feedback on whole milk and bodybuilding and have decided that the community is pretty much split on the benefits of whole milk and bodybuilding so I think I am going to keep it in my diet until I start cutting. (apparently, there is little difference in skim milk vs whole milk).

This was my day:

9:30
1 serving superfood
1 cup dry oatmeal made with milk, 4 large egg whites. 2 cups milk.

1:30
Wheat bagel w/ raisins, 4 tbsp Natural PB, 2 cups milk

PWO 2 cups lowfat whole chocolate milk

5:00
Finished up my pineapple chili, 2 cups milk.

Before Bed,
8oz beef steak, 1 cup fresh chopped yams, raw, 2 cups milk.

Total for day:C3,527/F129/C353.7/P242.8

I was busy so I didnt get a snack in, but it probably would have consisted of a banana or some pecans cause I have tons of that shit...

Tried to gather pineapple chili macros on fitday, came to a close estimate I think.

Also, I finished off the pineapple turkey chili and am going to replace it with your woman's Armenian brown red rice w/ beef tweak (making it tonight).

Also, I made about a weeks worth of tuna for tuna fish sandwiches throughout the week (got giant cans of it from Sams Club)

I still have a bunch of stir fry's to eat and I am putting 4 tbsp of olive oil in them.

 

[3J]

whats up with the choclate milk pwo??? i know theres rumor that it's a perfect pro to carb ratio, but that's bullshit imo

 

[keldon]

All bullshit aside, here's a fairly scientific article that weighs both the benefits of whey and chocolate milk.

An Objective Comparison of Chocolate Milk and Surge Recovery | BodyRecomposition - The Home of Lyle McDonald

Whether chocolate milk is better or not, it's still a contender with the whey shakes out on the market, and it's WAY cheaper.

I get my gallon of milk for 2 dollars at Krogers, and it lasts a good while...

Plus, convenience. It's simple after a workout to pour 2 cups easy and slam it right after a workout, not to mention it tastes delicious... (Ive tried whey shakes when I was younger and absolutely hated the taste)

I've also read that they give chocolate milk to marathon runners right after crossing the finish line; apparently, it hydrates the body exceptionally well, as with other benefits mentioned in the article...

 

[3J]

milk = casein.. slow digesting protien.. not good for pwo

 

[keldon]

milk = casein.. slow digesting protien.. not good for pwo

Alright well, I sucked it up and bought that Primordial MAP stuff. Hopefully it will help me put on some size.

 

[3J]

Alright well, I sucked it up and bought that Primordial MAP stuff. Hopefully it will help me put on some size.

i tell ya what, doesn't taste like anything good.. but its good shit.. that pre-digested casein is amazing for pre/post workout intake.. ill be writing a review on it very soon

 

[keldon]

i tell ya what, doesn't taste like anything good.. but its good shit.. that pre-digested casein is amazing for pre/post workout intake.. ill be writing a review on it very soon

I will definitely keep my out for that, I got the cranberry flavor... I can't wait til it gets here