Critique my diet

[Youngguns]

5'8'' 165



M1:50p, 50c, 5f
M2:50p, 50c, 5f
M3:50p, 50c, 5f
M4:50p, 50c, 0f
M5:50p, 0c, 10f
M6:50p, 0c, 15f

300p, 250c, 50f

On off days where I do cardio only, I eat 50c less.

Here's a recent picture.

How does it look?

4 weeks ago:

http://i44.tinypic.com/ips1sy.jpg


now:

http://i39.tinypic.com/ms0p5h.jpg

[Frosty]

I'm assuming meal 4 is PWO. My question is, why not time carbs a bit more so there's more PWO and in the PWO meal? For example, 30g carbs for the other meals, but maybe 80-100g PWO (depends on volume) and 50-60g in the PWO meal.

You can do the no carbs for the last two meals. However if you sleep better with 20g of carbs or so before bed, I'd do that because good sleep is vital.

[Youngguns]

My sleep is fantastic. I will change the proticol and do as you've suggested, I'm amazed I haven't thought of that before.

Thanks a lot dude!

Any other suggestions/ comments welcome.

[Frosty]

If your sleep is fantastic with no carbs before bed, by all means do that.

30g for all of your non-PWO meals will help give you carbs you need while not going too high to reduce fat gain. PWO for the shake and the first meal you're in a "window" where the body is much more sensititive to insulin and glucose uptake by muscle tissue. This way insulin can do its anabolic job while getting better nutrient partitioning.

Now you posted macros, how about the actual meal content?

[indianamonster1986]

My sleep is fantastic. I will change the proticol and do as you've suggested, I'm amazed I haven't thought of that before.

Thanks a lot dude!

Any other suggestions/ comments welcome.


Looks good. Ever think about adding carbs on the no cardio day to help fill out and recover.

[Youngguns]

My meal content changes daily. I use at LEAST 2 shakes per day. Always whole wheat bread, some almond butter for fat, olive oil for salads...

Then for protein just your usual eggs, and lean meat. Potatoes most times post workout with a steak and greens usually.

Fruit is apple(organic) and blueberries usually daily.

My PWO shake is whey, oats (blended in) with creatine and sea salt.

[Youngguns]

Looks good. Ever think about adding carbs on the no cardio day to help fill out and recover.
I don't have a no cardio day.... I think I've taken one day off in 4 weeks. If I do have a no cardio day, it would be around 150c I imagine. Depending on how I feel maybe 200.

[indianamonster1986]

I don't have a no cardio day.... I think I've taken one day off in 4 weeks. If I do have a no cardio day, it would be around 150c I imagine. Depending on how I feel maybe 200.

I see. Looking good though. What are your plans after your diet. Bulk or just maintain?

[GENESIS]

i would up the fat

[Youngguns]

I think I'm going to SLOWLY bulk over the summer, just eat what I am not plus whatever else I feel like. I'll stop the cardio other than sports and what not. When August or so hits, back to the full bulk mode.

[Frosty]

My meal content changes daily. I use at LEAST 2 shakes per day. Always whole wheat bread, some almond butter for fat, olive oil for salads...

Then for protein just your usual eggs, and lean meat. Potatoes most times post workout with a steak and greens usually.

Fruit is apple(organic) and blueberries usually daily.

My PWO shake is whey, oats (blended in) with creatine and sea salt.

Bananas would be good PWO, too. Blend that in with vanilla protein powder....yum.

[Frosty]

Do you take fish oil or cod liver oil? With how white you are I think cod liver oil would be a better option...don't get that much sun obviously... lol

[ChunkyThunder]

Bananas would be good PWO, too. Blend that in with vanilla protein powder....yum.

I usually eat a banana post work out (plus a 48g whey shake with water), I used to do no carbs post, but I feel much better since doing this

[Youngguns]

Bananas would be good PWO, too. Blend that in with vanilla protein powder....yum.
or chocolate!

Do you take fish oil or cod liver oil? With how white you are I think cod liver oil would be a better option...don't get that much sun obviously... lol
Fish oil, I took cod up until a month ago..
I'm starting to get sun.

[Frosty]

Youngguns, I believe cod liver oil can be taken year round. The vitamins A and D are so important, and the needed amounts for vitamin D keep going up and up. From what mercola says, sun is a great source of vitamin D because there's feedback that prevents overdose, so if you take CLO you can make sure you get good vitamin D and the sun is just to top it off if anything. Plus the vitamin A...it's not found in significant quantity in foods people normally eat, unless you eat liver at least a couple times a week.

What's the dose on your fish oil? Total combined EPA/DHA? And total DHA?

[Youngguns]

per 1g capsul... EPA 80mg, DHA 120mg

[Frosty]

per 1g capsul... EPA 80mg, DHA 120mg

I hope you're taking at least 17 of those a day. 2g DHA per day has been shown to enhance insulin sensitivity.

[Youngguns]

:S Probably 4...

I think my cod liver oil was much higher actually...

[Klaus Urine]

Those first two pics are useless to gauge progress, dude. You need to take them at the same time of day in the same spot and with the same lighting.

[Youngguns]

I know... I didn't have any at the time... I thought I'd toss something up.

[tammyp]

looking really good YG. u gonna do a show soon or what?

[Youngguns]

Thanks... I don't really have any desire to compete anytime soon if ever TBH.

[Frosty]

So yeah make those carb changes and drastically up your fish oil intake to at least 17 of the caps you're using.

[Youngguns]

So yeah make those carb changes and drastically up your fish oil intake to at least 17 of the caps you're using.
What do you think the result will be? I was to find caps with higher numbers.

[Frosty]

It'll help you get leaner easier and improve your carb tolerance :) Improving insulin sensitivity means carbs will do the anabolic job better on muscle tissue.

If you get a more concentrated oil, shoot for at least 2g per day of DHA.

[Youngguns]

Any brands you recommend?

[SLICED]

steroids arent working that much..up your dose

[Frosty]

Any brands you recommend?

Carlson cod liver oil gel caps are good. Or do the straight liquid if you want just pure oil to take. It tastes good...only a lemon flavor. Good EPA and DHA and good A and D levels.

[Youngguns]

steroids arent working that much..up your dose
I'm sorry I don't speak stupid, you'll have to get a translator.