Diet Revision - critique

3J said:
so yea.. not a fan of rye bread.. or ww pasta...

u like red potatoes??? throw a small red potatoe.. shouldn't be anything more then 5-6oz.. in the microwave for 4-5 min... chop it up.. add a little mr dash (i use soy sauce every once in a while)... amazingly good...
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i love red potatoes.. but how do I replace the rye bread since I am using it with deli meat? :/ I don't know what else to put the meat on. By the way, I am eating the rye bread and turkey sandwich before my workout. Also, I only eat the 100% whole wheat pasta on high carb days.
 
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ziigz said:
i love red potatoes.. but how do I replace the rye bread since I am using it with deli meat? :/ I don't know what else to put the meat on. By the way, I am eating the rye bread and turkey sandwich before my workout. Also, I only eat the 100% whole wheat pasta on high carb days.
Click to expand...

Ezekiel bread, but you've been warned, toast it first or it tastes like shit. Literally :)
 
Hey Jamy and Welter. I changed my diet pretty dramatically. This is what it looks like now:


No Carb day: (Rest days)

8am: 5 Omega-3 eggs

350 / 23g F / 5g C / 30g P

11am: 5 oz cooked Turkey Breast (grilled), mixed veggies (broccoli, brussels sprouts, string beans), 1 TBSP EVOO

319 / 17g F / 0 / 40g P

3 pm: 5 oz cooked Chicken breast (grilled), mixed veggies, 1 TBSP EVOO

319 / 17g F / 0 / 40g P

~6 pm: Casein + 2 TBSP Smucker's organic PB

450 / 19g F / 12g C / 55g P

~ 8:30 PM: 5 oz cooked Turkey Breast (grilled), mixed veggies, 1 TBSP EVOO

319 / 17g F / 0 / 40g P

10:30/11PM: Casein + EVOO

359 / 16g F / 6g C / 48g P

6 Costco Brand Omega-3 Fish oil softgels (1200mg each with 684mg of omega-3 each) spread throughout the day (15 cal each)

90 / 115g F / 0 / 0

Total: 2207 / 115g F (46%), 23g C (3%), 253g P (46%)

Low Carb day:

8am: 5 Shoprite Omega-3 eggs

350 / 23g F / 5g C / 30g P

11am: 5 oz cooked Turkey Breast (grilled), mixed veggies (broccoli, brussels sprouts, string beans), 1 TBSP EVOO

319 / 17g F / 0 / 40g P

3 pm: 5 oz cooked Chicken breast (grilled), mixed veggies, 45g Organic Jasmine brown rice (1/2 cup raw weight)

370 / 4g F / 35g C / 44g P

~5 pm: Workout + cardio

~7PM: Whey + 1/2 cup oats

390 / 6g F / 33g C / 53g P

~ 8:30 PM: 5 oz cooked Turkey Breast (grilled), mixed veggies (broccoli, brussels sprouts, string beans), 1 TBSP EVOO

319 / 17g F / 0 / 40g P

10:30/11PM: Casein + EVOO

359 / 16g F / 6g C / 48g P

6 Costco Brand Omega-3 Fish oil softgels (1200mg each with 684mg of omega-3 each) spread throughout the day (15 cal each)

Total: 2198 / 90g F (37%), 79g C (13%), 255g P (46%)

Moderate Carb day:

8am: 10 extra large egg white + 1/2 cup oats

320 / 3g F / 27g C / 45g P

11am: 5 oz Turkey Breast (grilled), mixed veggies (broccoli, brussels sprouts, string beans), 45g Organic Jasmine brown rice (1/2 cup raw weight)

370 / 4g F / 35g C / 44g P

3 pm: 5 oz Chicken breast (grilled), Mixed veggies, 45g Organic Jasmine brown rice (1/2 cup raw weight)

370 / 4 F / 35 C / 44g P

~5 pm: Workout + cardio

~7PM: Whey + 1/2 cup oats

390 / 6g F / 33g C / 53g P

~ 8:30 PM: 5 oz cooked Turkey Breast (grilled), mixed veggies (broccoli, brussels sprouts, string beans), 1 TBSP EVOO

319 / 17g F / 0 / 40g P

10:30/11PM: Casein + EVOO

359 / 16g F / 6g C / 48g P

6 Costco Brand Omega-3 Fish oil softgels (1200mg each with 684mg of omega-3 each) spread throughout the day (15 cal each)

Total: 2219 / 58g F (21%), 136g C (22%), 274g P (49%)

Carb up day:

8am: 8 extra large egg white + 1 cup oats

436 / 6g F / 54g C / 42g P

11am: 5 oz Turkey Breast (grilled), mixed veggies (broccoli, brussels sprouts, string beans), 70g Organic Jasmine brown rice (0.75 cup raw weight)

464 / 5g F / 54g C / 46g P

3 pm: 5 oz Chicken breast (grilled), Mixed veggies, 70g Organic Jasmine brown rice (.75 cup raw weight)

464 / 5g F / 54g C / 46g P

~5 pm: Workout + cardio

~7PM: Whey + 1 White bagel

598 / 5g F / 75g C / 62g P

~ 8:30 PM: 5 oz Turkey Breast (grilled), mixed veggies (broccoli, brussels sprouts, string beans), 45g Organic Jasmine brown rice (0.5 cup raw weight)

370 / 4g F / 35g C / 44g P

10:30/11PM: Casein + 1/2 cup oats

270 / 4g F / 30g C / 29g P

Total: 2602 / 28g F (10%), 303g C (44%), 269g P (41%)
 
ziigz,

looks good, im not sure i would add oats with your casein on your carb up day. I would probably try and get them in during your first 4 meals but it looks pretty solid. Now keep a close eye on your weight for the next few weeks and micro adjust as needed.
 
I only have the casein midday on no carb day with 2 TBSP PB. If I lift on no carb day, then I would have it with whey instead. Do you guys think it should be whey even if no carb day falls on a rest day?

Welt, on carb up day, i am trying minimize dietary fats as much as possible. what should I take with the casein before bed if not the oats? Thanks!
 
naaa its fine...

im just used to people having casein before bed.. shits more expensive from my exp anyways.. lol...

go ahead and follow through with this plan.. let me know how it goes in a coupla weeks
 
3J said:
naaa its fine...

im just used to people having casein before bed.. shits more expensive from my exp anyways.. lol...

go ahead and follow through with this plan.. let me know how it goes in a coupla weeks
Click to expand...

Thanks Jamy! I'm not sure how to cycle the carb days.. how does this look:


Mon - chest/triceps - PWO cardio - low carbs
Tues - back/biceps - pwo cardio - moderate carbs
wed - off - no carbs
thurs - shoulders - PWO cardio - low carbs
fri - legs - high carbs
sat - AM cardio - low carbs
sun - off - no carbs

Although I was told that I prob should lift on no carb day, especially if it falls after high carb day, because I'll wake up pumped? But if I do that, then my rest days will fall on low/moderate carb days.. isn't that bad?
 
ziigz said:
Thanks Jamy! I'm not sure how to cycle the carb days.. how does this look:


Mon - chest/triceps - PWO cardio - low carbs
Tues - back/biceps - pwo cardio - moderate carbs
wed - off - no carbs
thurs - shoulders - PWO cardio - low carbs
fri - legs - high carbs
sat - AM cardio - low carbs
sun - off - no carbs

Although I was told that I prob should lift on no carb day, especially if it falls after high carb day, because I'll wake up pumped? But if I do that, then my rest days will fall on low/moderate carb days.. isn't that bad?
Click to expand...

is your chest or ur back underdeveloped??
 
3J said:
is your chest or ur back underdeveloped??
Click to expand...

Yes. Very much so. I also tried to do lunges today after squats. I had never done them before, but I do have pretty good form with squats. I just could barely do lunges even with 20 lbs on the bar.. it just feels very awkward and I feel like I can't even get up to starting position. Could it be because squats just tired my legs out or maybe I need to practice lunges more? Also, after I squat, my hamstrings tighten up big time.. I feel like i'm about to pull a muscle any minute.
 
how do you feel about changing ur split???

4 weeks:

back
arms
chest
shoulders
legs
rest
rest

4 weeks
chest
arms
back
shoulders
legs
rest
rest

repeat.. with cardio on everyday but one rest day
 
3J said:
how do you feel about changing ur split???

4 weeks:

back
arms
chest
shoulders
legs
rest
rest

4 weeks
chest
arms
back
shoulders
legs
rest
rest

repeat.. with cardio on everyday but one rest day
Click to expand...

so

monday - back
tuesday - arms
wed - chest
thurs - shoulders
fri - legs
sat/sun - rest?

Which days do I do no carb, low carb, moderate carbs, and carb up? Also, do you think I will overtrain my arms by doing them separately?
 
Notice how ur chest and back days rotate? The one that is first in the week i. The cycle gets the moderate day. The next day is low next dau is moderate next day is low next day is high and tthe two days after that is no carb
 
ahh so i should go:

monday - back - mod carbs
tuesday - arms - low carbs
wed - chest - mod carbs
thurs - shoulders - low carbs
fri - legs - high carbs
sat/sun - rest - no carbs

What do you think about not lifting the day after high carbs though? Since my body is in the full/fed state, shouldnt I take advantage of that?
 
you'll be fine buddy.. your more then welcom to move your legs into mid week.. this is one philosophy that i like to follow that's worked well for people in the past..

this focuses on one muscle group a week.. if you were bulking i'd say do two high meals in the week.. the first being the muscle you wanna work on...
 
point being in the end is that you need that two days straight rest... its GOOD for you
 
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