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View Full Version : Diet advice, if you don't mind.



Conrad
02-27-2010, 01:51 PM
I am 170 lb, 5'7", 23 years old.
My goal is took put on more mass right now.

I will be short and to the point for you all and save your the savoy stories.

Here is my diet:

I eat chicken so much right now because the warehouse I buy my meat from had it on sale for 1.09/ lb and was out of 93/7 ground beef. And of course eggs are cheap. It will be a couple more weeks until th price of beef comes back down and I will get it back in my diet.

But my weight has stopped for now and I would like some advice on to what route I could possibly take, thanks in advance.

I workout at 6pm at night and usually back home around 7:30-8pm.

Workout days
Meal 1-80 gm oats, 25 gm whey, 5 egg whites
Meal 2- 1 cup rice, 7 oz chicken
Meal 3- 7 oz potatoes, 7 oz chicken
Meal 4- 1 cup rice, 10 egg white (1 whole egg)
Meal 5- preworkout: 20 gm waxymaize, 20 gm whey
post workout: 20 gm waxymaize, 20 gm whey
20 min later: 40 gm oats, 20 gm whey
Meal 6- 7 oz chicken, broccoli, 24 almonds
Night Shake- 50 gm whey, 30 gm walnuts

Off days
Meal 1-80 gm oats, 25 gm whey, 5 egg whites
Meal 2- 1 cup rice, 7 oz chicken
Meal 3- 7 oz potatoes, 7 oz chicken
Meal 4- 1 cup rice, 10 egg white (1 whole egg)
Meal 5- 1 cup rice, 7 oz chicken
Meal 6- 7 oz chicken, broccoli, 24 almonds
Night Shake- 50 gm whey, 30 gm walnuts

mr intensity
02-27-2010, 02:53 PM
Bodybuilder with 170 pounds of lean muscle mass, targeting 180 lbs.
start with
2g Protein per lb target body wt = 360 grams of protein
0.5g Fat per lb. of lean mass = 75-80 grams of fat
start with 50grams of complex carbs(pre workout) and 75 grams of dextrose(post workout)


hereon when ever you plateau increase 300 to 400 calories coming from complex carbs.

untill you reach your target bodywt.

drink 500ml water with each meal

ArabMuscle
02-27-2010, 03:57 PM
I am 170 lb, 5'7", 23 years old.
My goal is took put on more mass right now.

I will be short and to the point for you all and save your the savoy stories.

Here is my diet:

I eat chicken so much right now because the warehouse I buy my meat from had it on sale for 1.09/ lb and was out of 93/7 ground beef. And of course eggs are cheap. It will be a couple more weeks until th price of beef comes back down and I will get it back in my diet.

But my weight has stopped for now and I would like some advice on to what route I could possibly take, thanks in advance.

I workout at 6pm at night and usually back home around 7:30-8pm.

Workout days
Meal 1-80 gm oats, 25 gm whey, 5 egg whitesDitch the 5 egg whites for 3 WHOLE eggs.
Meal 2- 1 cup rice, 7 oz chicken plus 1 tbsp Olive Oil, Canola Oil or Mac Nut Oil
Meal 3- 7 oz potatoes, 7 oz chicken same as the above
Meal 4- 1 cup rice, 10 egg white (1 whole egg) 4 to 1 ratio on egg whites to whole eggs. 8 egg whites and 2 whole eggs
Meal 5- preworkout: 20 gm waxymaize, 20 gm whey WMS will send you crashing 15 minutes into the workout. Ditch it for 1/2 cup of wheatgerm or oats
post workout: 20 gm waxymaize, 20 gm whey You need at least 50g of PWO carbs. 50g of WMS & 50g of Whey
20 min later: 40 gm oats, 20 gm whey 20 minutes is way too close. Bump it to 45-60 minutes later and opt for a solid meal!
Meal 6- 7 oz chicken, broccoli, 24 almonds
Night Shake- 50 gm whey, 30 gm walnuts

Off days
Meal 1-80 gm oats, 25 gm whey, 5 egg whites
Meal 2- 1 cup rice, 7 oz chicken
Meal 3- 7 oz potatoes, 7 oz chicken
Meal 4- 1 cup rice, 10 egg white (1 whole egg)
Meal 5- 1 cup rice, 7 oz chicken
Meal 6- 7 oz chicken, broccoli, 24 almonds
Night Shake- 50 gm whey, 30 gm walnuts

My comments are in bold. You may apply the changes to the Off Days. You're lacking in fats bro. You need 0.5 x lean body mass just to get by!

Conrad
02-27-2010, 09:43 PM
thanks guys