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When asking for Diet Critiques: leaning out or adding muscle

Nutrition discussion on When asking for Diet Critiques: leaning out or adding muscle, within the Bodybuilding Forum; Diet Critiques: Sept is comin along with a new year. Many new members will request diet critiques, which is great. ...


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Old 08-12-2005, 12:00 PM   #1
joeyboy777
Rank: Member
 
Join Date: Mar 2005
Posts: 213

Default When asking for Diet Critiques: leaning out or adding muscle

Diet Critiques:

Sept is comin along with a new year. Many new members will request diet critiques, which is great. However, it makes it a lot faster and easier if you provide the following information:

Your height, weight and body fat percentage (estimation).

Current goals ( long and short term ), be specific.

Calorie and macronutrient breakdown of the entire diet. writing down your daily eating habits is the beginning to reching your goals. (use the containers or Dave's Nutritional Data Lab sticky up top )

Supplements you're taking or considering.

Somatype: Are you an ectomorph ( very skinny, trouble gaining weight ), mesomorph ( medium/normal size, athletic ), or an endomorph ( naturally overweight, trouble losing weight )?
Here is a great example:


Quote:
--------------------------------------------------------------------------------

STATS

Age: 18 years
Weight: 150 pounds
Height: 5'8"
Body fat: 8.5%
LBM: 137.25 pounds

GOALS

1) Increase LBM 15-20 pounds.
2) Keep fat gain to a minimum.
3) Increase overall speed ( 40m ) and flexability.
4) Increase my vertical above 30 inches.
5) Learn!
6) Get into bed by 9:30PM CST every night.
7) Drink 128 ounces of water per day.

DIET

Nurtient profile ( workout day ):
Calories: 3026
Protein: 227g
Carbs: 302g
Fat: 108g
Water: 128oz

Nutrient profile ( non-workout day ):
Calories: 2620
Protein: 227g
Carbs: 202g
Fat: 108g
Water: 128oz

These numbers work out to about 30P/40C/30F. Meals are spaced 3 hours apart. On workout days I will consume 400 more calories due to the post-workout drink.

Quanity Name Calories Protein Carbs Fat

Meal 1:
4 Eggs 300 24 4 20
0.75C Oatmeal 109 4 19 7
1.5T Udo's 198 0 0 21
1 TwinLab Daily One ( w/o iron )

Meal 2:
5oz Chx Breast 175 40 0 5
2 slices Wheat Bread 122 4 22 0
1C Romaine Lettuce 40 5 5 0

Meal 3:
5oz Chx Breast 175 40 0 5
2 slices Wheat Bread 122 4 22 0
1C Romaine Lettuce 40 5 5 0

Meal 4 ( pre-workout ):
1 Myoplex 280 42 24 2
1 Banana 105 1 27 0
10g EAS L-Glutamine
1 EAS Athlete's Antioxidant Blend
1g Vitamin C

Post-workout ( workout day only, in locker room ):
50g 50/50 Dextrose/Maltodextrin 200 0 50 0
5g Optimum Creatine
10g EAS L-Glutamine
1 EAS Athlete's Antioxidant Blend
1.5g Vitamin C

Meal 5 ( eaten immediately when I get home from workout ):
1 Myoplex 280 42 24 2
1 Banana 105 1 27 0
1.5T Udo's 198 0 0 21
5g Optimum Creatine ( non-workout day )
10g EAS L-Glutamine ( non-workout day )
1 EAS Athlete's Antioxidant Blend ( non-workout day )
1g Vitamin C

Meal 6:
I've begun to eat dinner with my family. We're going through some tough times and I have to. The dinner is always different and I don't always eat it. I'm bulking though, I just make sure that I only eat low GI carbs during the meal.

Meal 7 ( 30 minutes before bed ):
2 Optimum 100% Whey 220 44 5 3
1.5T Udo's 198 0 0 21
10g EAS L-Glutamine
1 EAS Athlete's Antioxidant Blend
1g Vitamin C
1g Calcium
1 EAS ZMA HP ( 30 minutes before meal 6 )

Any help greatly appreciated!
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