armenhamr
grasshoppa
would you say white basmati rice is a good or poor choice of carb,lets say post workout?
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would you say white basmati rice is a good or poor choice of carb,lets say post workout?
3J
Super Moderator
that pump you feel is normal.. and wonderful.. and the reason why you would be taking a protien shake immediatly after your workout if you were bulking...
cardio will take away that pump, but your cutting and cardio is absolutly necessary.. i mean ABSOLUTLY...
what intensity are you doing your cardio??
3J
Super Moderator
white rice pwo, as in with your shake or with your pwo meal is great!!!
mjarthur003
New member
Help!
Jamyjamjr def appreciate your time and effort helping everyone... I need some help myself...
Here are my stats:
age: 27
weight: 175
height: 5"9
bodyfat: 18%
goals: Bulk to 200 first, cut to 185 and maintain.
I am 27 and have trained with numerous bodybuilders before, so my workout is in check. I have a great cut diet, but have never been given a bulk diet. My workout regime is as follows:
Monday- Legs
Tuesday-Chest/Tris
Wednesday- Back/Bis
Thursday-Shoulder/Abs
Friday- Legs
My diet as of now:
meal one:
1 cup dry oats
Protein Shake
Banana
1 cup whole milk
1 tsp Fish oil
meal two:
8 oz chicken breast
Med. Sweet Potato
1 cup broccoli
1/4th cup almonds
1 cup whole milk
meal three: (Pre Workout)
8 oz chicken breast
2 cups spring mix salad
Med. Sweet Potato
1 cup whole milk
taken 45 mins after meal three
1 scoop superpump 250
5 g's creatine
beta alanaine
meal four: (Post Workout)
1 scoop gatorade powder (or straight dextrose)
5 g's creatine
beta alanine
2 scoops optimum nutrition whey
4 pieces whole wheat bread
smart balance peanut butter
meal five:
8 oz lean meat
sweet potato or kidney beans
1 cup of veggies
1 cup whole milk
meal six: before bed
1 cup cottage cheese
def appreciate any feed back you'd be willing to give... thanks!
Jamyjamjr def appreciate your time and effort helping everyone... I need some help myself...
Here are my stats:
age: 27
weight: 175
height: 5"9
bodyfat: 18%
goals: Bulk to 200 first, cut to 185 and maintain.
I am 27 and have trained with numerous bodybuilders before, so my workout is in check. I have a great cut diet, but have never been given a bulk diet. My workout regime is as follows:
Monday- Legs
Tuesday-Chest/Tris
Wednesday- Back/Bis
Thursday-Shoulder/Abs
Friday- Legs
My diet as of now:
meal one:
1 cup dry oats
Protein Shake
Banana
1 cup whole milk
1 tsp Fish oil
meal two:
8 oz chicken breast
Med. Sweet Potato
1 cup broccoli
1/4th cup almonds
1 cup whole milk
meal three: (Pre Workout)
8 oz chicken breast
2 cups spring mix salad
Med. Sweet Potato
1 cup whole milk
taken 45 mins after meal three
1 scoop superpump 250
5 g's creatine
beta alanaine
meal four: (Post Workout)
1 scoop gatorade powder (or straight dextrose)
5 g's creatine
beta alanine
2 scoops optimum nutrition whey
4 pieces whole wheat bread
smart balance peanut butter
meal five:
8 oz lean meat
sweet potato or kidney beans
1 cup of veggies
1 cup whole milk
meal six: before bed
1 cup cottage cheese
def appreciate any feed back you'd be willing to give... thanks!
3J
Super Moderator
the food choices look great... but u dont have macros or a bmr/tdee... i work on numbers..
biggest ragu
roid curious
Depends, on the treadmill I do a pretty high incline, and walk at about 3 or 3.5 mph for 40 mins or so. On the elliptical, I usually go about 45 mins at a decent pace.
Last edited:
mjarthur003
New member
thanks bro...
armenhamr
grasshoppa
3J
Super Moderator
dont let your hr get up too high.. nothing past 135.. you'll be fine
how about empty stomach morning cardio?
3J
Super Moderator
age:20
weight:175
height:5"8
bf:not sure i have pics
goals: want to bulk to 205 more the better and cut down to 190 or 185 work out schedule:
mon:arms
tues:shoulders
wed:back
thurs:legs
fri:chest
Ive always had trouble sticking 100% to my diet plans but for the past week almost two i been doing pretty good in my perspective
7amlain bagel
2tbsp peanut butter
1whey protein shake
1cup fat free milk
9am:2 packets flavored oatmeal
3oz top round steak
2egg whites
11am:1can tuna
4 pieces of whole wheat bread
4tbsp of miracle whip
1baked potato
1pm:1cup yogurt
pre workout weight gainer/protein shake
1-1.5cup pasta
2pm:after workout shake
3pm:6oz 93% ground beef
4tbsp barbaque sauce
1cup brown rice
5pm:1 whey protein shake
6oz of chicken
7pm:2 bananas
1tbsp of ranch
1 broccli stock
please help i want a diet plan that i actually enjoy and gain gain gain
do me a fav and put spaces between your meals.. this is a headache for me to read
Alright, finally got this together...
Stats:
Age: 21
Weight: 185
Height: 6 ft. 1.5 in.
BF: 21%ish
Goal: to gain muscle and lose fat. want to trim down and get bigger and look good for the summer (and for good)
BMR: 1804.9
TDEE: 2797.595
Current diet has been pretty alright yet I kinda go with the flow rather than have a plan. Eat oats for breakfast and lots of chicken, avocado, egg throughout the day. I know a lot of the foods I need to eat but not necessarily when I should eat these foods...
Workout (6 day rotation):
shoulders
biceps
triceps
chest
legs/back
day off
^^Every day, even the day off, I do about 30 min of cardio. Some days I may run 1.5 miles, some days 5 miles where I sprint 400m then walk 400m. 3 sets of abs daily as well.
Proposed Diet:
Meal 1 pro/carb/fat/cal
1/2 cup oats 5/27/2.5/150
7 hard boiled egg whites 25.2/1.4/.7/119
Meal 2 pro/carb/fat/cal
8 oz. chicken breast tenderloins 50/0/1/200
1 avacado 1.4/1.4/27.6/276
8 oz. V8 Juice 2/10/0/50
Meal 3 pro/carb/fat/cal
8 oz. chicken breast tenderloins 50/0/1/200
4 hard boiled egg whites 14.4/.8/.4/68
1 cup baby spinach leaves 1.5g/1g/0/12.5
--Workout around 3-5pm--
Meal 4 pro/carb/fat/cal
PWO - Whey Protein w/ water 24/5/1.5/130
1 Banana 1.3/27/.4/105
Meal 5 pro/carb/fat/cal
8 oz chicken breast tenderloins 50/0/1/200 <--- also substitute salmon and talapia at this point. could i do lean beef here?
1.5 cups green beans 1/7/0/35
1 oz. (24) almonds 6/5/15/170
Meal 6 pro/carb/fat/cal
2 Scoops muscle milk 32/12/18/350
Totals pro/carb/fat/cal
261.5/97.64/67.8/1765
Your recommendation for me earlier:
300/150/100/2700
So, this doesn't look right. I've been running a similar diet to this the past couple weeks - but I know I've put in a lot more than 1765 calories daily, thats not right. I'll eat fruit/ a nutri grain bar or two throughout the day - maybe that's the difference between 1765 and my TDEE.
Either way, what do you think I could fill in some more calories with...? Will lean beef at night help with that? Guess I could also just up my amounts and see where that gets me.
Thanks for the help!
Stats:
Age: 21
Weight: 185
Height: 6 ft. 1.5 in.
BF: 21%ish
Goal: to gain muscle and lose fat. want to trim down and get bigger and look good for the summer (and for good)
BMR: 1804.9
TDEE: 2797.595
Current diet has been pretty alright yet I kinda go with the flow rather than have a plan. Eat oats for breakfast and lots of chicken, avocado, egg throughout the day. I know a lot of the foods I need to eat but not necessarily when I should eat these foods...
Workout (6 day rotation):
shoulders
biceps
triceps
chest
legs/back
day off
^^Every day, even the day off, I do about 30 min of cardio. Some days I may run 1.5 miles, some days 5 miles where I sprint 400m then walk 400m. 3 sets of abs daily as well.
Proposed Diet:
Meal 1 pro/carb/fat/cal
1/2 cup oats 5/27/2.5/150
7 hard boiled egg whites 25.2/1.4/.7/119
Meal 2 pro/carb/fat/cal
8 oz. chicken breast tenderloins 50/0/1/200
1 avacado 1.4/1.4/27.6/276
8 oz. V8 Juice 2/10/0/50
Meal 3 pro/carb/fat/cal
8 oz. chicken breast tenderloins 50/0/1/200
4 hard boiled egg whites 14.4/.8/.4/68
1 cup baby spinach leaves 1.5g/1g/0/12.5
--Workout around 3-5pm--
Meal 4 pro/carb/fat/cal
PWO - Whey Protein w/ water 24/5/1.5/130
1 Banana 1.3/27/.4/105
Meal 5 pro/carb/fat/cal
8 oz chicken breast tenderloins 50/0/1/200 <--- also substitute salmon and talapia at this point. could i do lean beef here?
1.5 cups green beans 1/7/0/35
1 oz. (24) almonds 6/5/15/170
Meal 6 pro/carb/fat/cal
2 Scoops muscle milk 32/12/18/350
Totals pro/carb/fat/cal
261.5/97.64/67.8/1765
Your recommendation for me earlier:
300/150/100/2700
So, this doesn't look right. I've been running a similar diet to this the past couple weeks - but I know I've put in a lot more than 1765 calories daily, thats not right. I'll eat fruit/ a nutri grain bar or two throughout the day - maybe that's the difference between 1765 and my TDEE.
Either way, what do you think I could fill in some more calories with...? Will lean beef at night help with that? Guess I could also just up my amounts and see where that gets me.
Thanks for the help!
3J
Super Moderator
i put you at 2700 calories so you can hold on to muscle and drop fat.. but if your having a hard time eating then maybe you should drop to 2400 calories...
with the changes iv made u should be up to that point. reinterate your macros for me..
irishmaniac
New member
ok bro. here is my "new" diet plan.
1000
4whole eggs
.5 cup oats
1200
8oz lean ground beef
1slice whole wheat
1400
6oz chicken breast
1activia yogurt
1600(pre workout meal)
.75scoop of whey
2cups fat free milk
banana
1830 (post workout)
1.5scoops whey
2cups fat free milk
1tablespoon almond butter
2030
5oz chicken breast
1/2cup oats
2300
Banana
1tablespoon almond butter
possibly a glass (1cup) fat free milk
according to fitday.com, it should be roughly 2692cals, 79.8fats, 233.9carbs, 268.4protein.
overall, how does it look?
1000
4whole eggs
.5 cup oats
1200
8oz lean ground beef
1slice whole wheat
1400
6oz chicken breast
1activia yogurt
1600(pre workout meal)
.75scoop of whey
2cups fat free milk
banana
1830 (post workout)
1.5scoops whey
2cups fat free milk
1tablespoon almond butter
2030
5oz chicken breast
1/2cup oats
2300
Banana
1tablespoon almond butter
possibly a glass (1cup) fat free milk
according to fitday.com, it should be roughly 2692cals, 79.8fats, 233.9carbs, 268.4protein.
overall, how does it look?
3J
Super Moderator
go to post 1 and figure your bmr/tdee
irishmaniac
New member
roger dat. i posted this i think before i read the other carb sources u suggested. yeh, cottage cheese will do! and yes dangit, ima go do my bmr/tdee now.
biggest ragu
roid curious
Most of my workout's are now first thing in the morning. So my cardio has been on an empty stomach.
On a side note, even with all the extra food I've been eating this week, I lost another pound. Must be the increase in the cardio. Thanks for the help bro.
Hello, Im sure if this where I should be postin this but I am hoping you can me you. I went to the fitday.com and entered in the foods I have been eating for the past 4weeks. I have also started a cycle is Anavar (var) 5 a day, 10days in.
I work out 4-5 a week doing 15-20mins plus abs daily and intense weight training. My body fat percetage is 24.2 and my BMI is 23.6, my goals are to lose 10pds and reduce my body fat percentage and lean muscle mass. Am I going about this correctly and can you give me any assistance in reaching my goals...Thank you
Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 1,902 102.0 26.3 212.9
Egg, whole, cooked, fried largegramskglboz 270 21.1 1.2 18.8
Cheese cupcubic inchslicegramskglboz 84 6.5 1.1 5.3
Chicken, breast cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, raw (yield after cooking, bone removed)oz, with bone, cooked (yield after bone removed)cubic inch, boneless, cookedbreast quarter (yield after cooking, bone removed)medium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, bone removed)medium breast (yield after cooking, bone removed)small breast (yield after cooking, bone removed)gramskglboz 383 15.1 0.0 57.9
Beans, string, green, canned, low sodium cupgramskglboz 60 3.8 6.2 1.6
Beef, ground, 90% lean meat / 10% fat, loaf, cooked, baked (... serving ( 3 oz )loaf ( yield from 1 lb raw meat )gramskglboz 691 35.9 0.0 86.0
Cheese cupcubic inchslicegramskglboz 84 6.5 1.1 5.3
Broccoli, cooked, from fresh cupcup, choppedcup, floweretscup, fresh, cut stalksfloweretspear (about 5" long)gramskglboz 55 2.7 7.1 2.3
30 grams protien servinggramskglboz 0 0.0 0.0 0.0
Egg, white only, raw cuplarge egg whiteegg whitegramskglboz 17 0.1 0.2 3.6
Peanut butter tablespoongramskglboz 94 8.1 3.1 4.0
Cheese, cottage, lowfat (1-2% fat) cupgramskglboz 163 2.3 6.1 28.0
Total 1,902 102.0 26.3 212.9
I work out 4-5 a week doing 15-20mins plus abs daily and intense weight training. My body fat percetage is 24.2 and my BMI is 23.6, my goals are to lose 10pds and reduce my body fat percentage and lean muscle mass. Am I going about this correctly and can you give me any assistance in reaching my goals...Thank you
Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 1,902 102.0 26.3 212.9
Egg, whole, cooked, fried largegramskglboz 270 21.1 1.2 18.8
Cheese cupcubic inchslicegramskglboz 84 6.5 1.1 5.3
Chicken, breast cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, raw (yield after cooking, bone removed)oz, with bone, cooked (yield after bone removed)cubic inch, boneless, cookedbreast quarter (yield after cooking, bone removed)medium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, bone removed)medium breast (yield after cooking, bone removed)small breast (yield after cooking, bone removed)gramskglboz 383 15.1 0.0 57.9
Beans, string, green, canned, low sodium cupgramskglboz 60 3.8 6.2 1.6
Beef, ground, 90% lean meat / 10% fat, loaf, cooked, baked (... serving ( 3 oz )loaf ( yield from 1 lb raw meat )gramskglboz 691 35.9 0.0 86.0
Cheese cupcubic inchslicegramskglboz 84 6.5 1.1 5.3
Broccoli, cooked, from fresh cupcup, choppedcup, floweretscup, fresh, cut stalksfloweretspear (about 5" long)gramskglboz 55 2.7 7.1 2.3
30 grams protien servinggramskglboz 0 0.0 0.0 0.0
Egg, white only, raw cuplarge egg whiteegg whitegramskglboz 17 0.1 0.2 3.6
Peanut butter tablespoongramskglboz 94 8.1 3.1 4.0
Cheese, cottage, lowfat (1-2% fat) cupgramskglboz 163 2.3 6.1 28.0
Total 1,902 102.0 26.3 212.9
ok here are my stats and diet plan, probably needs a bit of changing.
i am 6', 180lb and about 18% body fat.
just started on anavar and test e. trying to rip up rather then look huge, i know test e isnt the best for it but its all i can get in australia!
and here is what i eat
meal1 cal/fat/carb/pro
3 large egg whites 51/0.15/0.7/11
2 large whole eggs 167/12.2/1.3/12.3
meal2 cal/fat/carb/pro
2 tins of tuna ???/4/5/32
meal3 cal/fat/carb/pro
7oz chicken breast w/o skin 190/4.2/0/36
meal4 cal/fat/carb/pro
7oz chicken breast w/o skin 190/4.2/0/36
pwo cal/fat/carb/pro
none, just go to meal 5 immediately
meal5 cal/fat/carb/pro
varies every night, normally a cooked meal pasta, vegies, chicken meat etc.
meal6 cal/fat/carb/pro
1 cup oats 311/5.1/54.3/13
thanks heaps
i am 6', 180lb and about 18% body fat.
just started on anavar and test e. trying to rip up rather then look huge, i know test e isnt the best for it but its all i can get in australia!
and here is what i eat
meal1 cal/fat/carb/pro
3 large egg whites 51/0.15/0.7/11
2 large whole eggs 167/12.2/1.3/12.3
meal2 cal/fat/carb/pro
2 tins of tuna ???/4/5/32
meal3 cal/fat/carb/pro
7oz chicken breast w/o skin 190/4.2/0/36
meal4 cal/fat/carb/pro
7oz chicken breast w/o skin 190/4.2/0/36
pwo cal/fat/carb/pro
none, just go to meal 5 immediately
meal5 cal/fat/carb/pro
varies every night, normally a cooked meal pasta, vegies, chicken meat etc.
meal6 cal/fat/carb/pro
1 cup oats 311/5.1/54.3/13
thanks heaps
3J
Super Moderator
you need to break this down, put spaces between meals.. tell me what time your eating them and tell me when your workout is..
this is a headache to read
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