newbie here, please rate my diet.

[disturbed999]

I just posted my ruitine here http://www.steroidology.com/forum/showthread.php?t=126070 And could use some help with a diet. I'm 5'3 112 lbs, not sure how to check body fat but I'de say I'm not over 10% I do have a very small gut I'de like to get rid of though. My main goal is to bulk up, but without gaining fat so that I won't have to go cutting later on. I don't have a diet I follow comepletely, but here's a good idea of what mine is.

8:40 AM morning shake 1.5-2 (30-40 grams) scoops of whey with a little bit of water, milk and maybe half a banana.

12:30 PM This is where I have the morning carbs. Usually maybe 3/4 cup of oatmeal or a sandwich on whole wheat bread with cheese a tomato and deli meat or a can of tuna.

around 3:45-4:00 PM PWO shake: 2 (40 grams) scoops whey about 1/4 cup milk 1/4 cup orange juice some water, a sliced banana, some peanut butter.

around 4:30 PPWO Differs, but it's always some protein and a complex carb. Usually something like a chicken breast or chicken or beef patty and some mashed potatos or brown rice or beans usually also some cheese and maybe some veggies.

around 8:30 usually something along the lines of a can of tuna, an egg or 2, maybe some cheese, maybe some veggies.

11-12 usually just some deli meat or some peanut butter or maybe a small 20g whey shake.

On off days the PWO shake isn't there, and the PPWO meal has less or no carbs and more protein or veggies or something.

 

[Drako]

12.30 afternoon is when you have your first carbs of the day which you class as your morning carbs? I think you should add your oats to your morning shake. JMO

 

[disturbed999]

That's when I usually get home from class, I'll take your advice and start adding oats to the morning shake though.

 

[supaman61]

Up your carbs for sure but make sure they are whole grains and you shouldn't gain bf.

 

[Xtreme57]

You don't need the peanut butter in your post workout shake - it will only slow your digestion down.

On off-training days it is fine to leave in, but again PWO you want simple carbs and protein quickly. Then a solid food meal approx an hour later.

Other than that you look like you have a clean diet - what are you goals?

 

[disturbed999]

My goals are to bulk as much as possible without gaining fat, or with as little fat gain as possible. Also what is good to add to the PWO shake in the way of simple carbs? Is there anything from around the house that would work well, or should I buy one of those PWO carb suplements like waxy maze?

 

[Suareezay]

Also what is good to add to the PWO shake in the way of simple carbs? Is there anything from around the house that would work well, or should I buy one of those PWO carb suplements like waxy maze?

just eat some carbs. the source is generally irrelevant, but you want mainly glucose, with some amount of fructose to refill liver glycogen. anything is fair game, and the ~6 hours following post workout is a high-carb low-fat feast for me - box of cereal, pasta, bagels, potatoes, whatever.

 

[Xtreme57]

My goals are to bulk as much as possible without gaining fat, or with as little fat gain as possible. Also what is good to add to the PWO shake in the way of simple carbs? Is there anything from around the house that would work well, or should I buy one of those PWO carb suplements like waxy maze?

Ok, well then you want a lot of "good" calories. Meaning a solid macro nutrient base (carbs, proteins, fats) but in healthy proportions (40/30/30 perhaps - this part is changeable depending on how your body responds)

Seems like you know how to break up your meals appropriately - at it's simplest, to gain weight you just need to take in more calories than you expend.

As far as PWO shake, no you don't need to by some fancy "DEXTROSE" product from an online super pharmacy, when all it is is sugar.

Jay Culter has been noted to drink a can of regular soda pwo - this isn't necessarily optimal, but it won't hurt you pwo as your body is dying for sugar.

So you can have anything from a plain bagel w/your shake, to adding in hot chocolate mix to your shake. Some people have had a lot of success using chocolate milk w/their shakes as well. As long as it is low fat, it provides a solid mix of protein, and sugar when added in with a couple scoops of whey.