A diet I made - opinions welcome

**davtown** · 03-07-2007, 07:12 PM

I was bored so I created a diet - this is based on my schedule for a typical school day using typical foods I eat. Any comments/critiques/opinions/suggestions/riots welcome

Breakfast: 8:30 AM
500 cal
35g whey, 1 Thomas Whole Weat Bagel, 15g PB
(62c, 11f, 43p)

snack: 11:00 AM
305 cals
.25 cup peanuts, 1 banana
(18f, 31c, 11p)

Lunch: 12:30 PM
500 cal
1 cup black beans, 5 oz wild salmon, 1.5 cup broccoli
(48c, 14f, 45p)

Pre-WO 4:00 PM
500 cal
1 cup black beans, 1 cup corn, 150g chicken breast
(70c, 4f, 53p)

-----WO 4:45-5:45----

PWO Shake 5:55 PM
217 cal
20g dex, 35g whey
(24c, 2f, 27p)

PWO Meal 6:25 PM
300 cal
.5 cup black beans, 150g chicken breast, handful of leafy greens
(20c, 1f, 41p)

Last Meal 9:15 PM
200 cal
30g casein, 13g peanut butter
(7c, 7f, 27p)

TOTAL
2501 Calories
252g protein, 261g carb (62g fiber), 58g fat
(43% P, 34% C, 22% F)

**romanaz** · 03-07-2007, 07:19 PM

sleeping from say 11-8?

**davtown** · 03-07-2007, 07:21 PM

Quote:

Originally Posted by romanaz

sleeping from say 11-8?

Around there, yeah. I'm aiming for an 11:30 sleep time.

**romanaz** · 03-07-2007, 07:24 PM

seems good, but salmon is mucho $$$

i gotta post my main idea for my quick 13lb cut diet lol. good idea you got dav

**davtown** · 03-07-2007, 07:29 PM

Quote:

Originally Posted by romanaz

seems good, but salmon is mucho $$$

i gotta post my main idea for my quick 13lb cut diet lol. good idea you got dav

I am a big fan of wild salmon (not farmed, wild fish only for me). Wild salmon can be bought for a very good price if you get it frozen, I eat it all the time and have a nice stockpile in my freezer right now. I eat other wild fish as well, such as mahi-mahi or ahi tuna. I tend to buy all of my wild fish frozen as it is a better price and it keeps well. If the fish I eat is low fat (0-1g fat per 22-25g protein), I will add in fish oil caps to the meal, however if I eat wild salmon (7-8g fat per 22-25g protein) then I don't add any fish oil to the meal.

All this talk is making me hungry... I'm gonna go eat - corn, black beans, and turkey time.

**Ikaika** · 03-07-2007, 07:51 PM

20 grams of dextrose post workout? Nowhere near enough, try 50-75. I'd also do something more like 2 tbsp. peanut butter and 50g casein before bed. 8 hours is a long time to go without a meal, so make sure you get enough in your system before going to sleep.

**DJSTARER** · 03-07-2007, 09:46 PM

Quote:

Originally Posted by Ikaika

20 grams of dextrose post workout? Nowhere near enough, try 50-75. I'd also do something more like 2 tbsp. peanut butter and 50g casein before bed. 8 hours is a long time to go without a meal, so make sure you get enough in your system before going to sleep.

^^^ keep in mind his size and the general direction his diet is going in. While I agree carbs are important PWO and pre-bed food is KEY, this looks like a low kcal diet. I don't do more than 20 or 30 grams of sugar PWO, but then again, I eat a TON more kcals during other meals. It is clean dav, to say the least. IMO, not optimal for growth unless you are smaller or an extreme endo after a few caloric drops.

**Ikaika** · 03-07-2007, 10:17 PM

I dunno, it looks kinda like maintenance to me...Davtown you're what like 165 right?

**davtown** · 03-07-2007, 11:32 PM

Quote:

Originally Posted by Ikaika

20 grams of dextrose post workout? Nowhere near enough, try 50-75. I'd also do something more like 2 tbsp. peanut butter and 50g casein before bed. 8 hours is a long time to go without a meal, so make sure you get enough in your system before going to sleep.

Quote:

Originally Posted by DJSTARER

^^^ keep in mind his size and the general direction his diet is going in. While I agree carbs are important PWO and pre-bed food is KEY, this looks like a low kcal diet. I don't do more than 20 or 30 grams of sugar PWO, but then again, I eat a TON more kcals during other meals. It is clean dav, to say the least. IMO, not optimal for growth unless you are smaller or an extreme endo after a few caloric drops.

The goal is a recomposition diet to be used for the next 3.5 weeks (until IMPC). Maybe drop 1 or 2lbs at the most.

I was thinking it over while I was in class, and I can definitely afford some extra kcals... 2500 is very low. I weigh 156 right now and I'm maintaining weight around 3,000-3,500 kcals a day (averaging). Since I had to take a little time off of serious training, I have put on a tad bit of lard (still lean in comparison to the masses, but not my usual body composition) and I would like to shed some off before I begin building mass for the IMPC. What I have decided to do instead is maybe keep calories around 2,900 - 3,000 kcal and induce a caloric deficit by way of cardio. My main goal here is to lean out a little before the IMPC begins. This gives me a little over 3 weeks to do so.

My pre-bed meal has always been 1,000+ calories, so I'm trying to bring it down. I'll make it more than what I listed, and I'll bump up the PostWO carbs too. Thanks for the suggestions.

When I begin my weight gain phase, some concepts of the diet will remain, however it will be in much higher quantities. When gaining, I eat much larger meals, ranging from 600-800 cals/meal usually. I'll keep you guys updated.

03-07-2007, 07:12 PM	#1
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,347 Recipes: 0 Rep Power: 128	A diet I made - opinions welcome I was bored so I created a diet - this is based on my schedule for a typical school day using typical foods I eat. Any comments/critiques/opinions/suggestions/riots welcome Breakfast: 8:30 AM 500 cal 35g whey, 1 Thomas Whole Weat Bagel, 15g PB (62c, 11f, 43p) snack: 11:00 AM 305 cals .25 cup peanuts, 1 banana (18f, 31c, 11p) Lunch: 12:30 PM 500 cal 1 cup black beans, 5 oz wild salmon, 1.5 cup broccoli (48c, 14f, 45p) Pre-WO 4:00 PM 500 cal 1 cup black beans, 1 cup corn, 150g chicken breast (70c, 4f, 53p) -----WO 4:45-5:45---- PWO Shake 5:55 PM 217 cal 20g dex, 35g whey (24c, 2f, 27p) PWO Meal 6:25 PM 300 cal .5 cup black beans, 150g chicken breast, handful of leafy greens (20c, 1f, 41p) Last Meal 9:15 PM 200 cal 30g casein, 13g peanut butter (7c, 7f, 27p) TOTAL 2501 Calories 252g protein, 261g carb (62g fiber), 58g fat (43% P, 34% C, 22% F) __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-07-2007, 07:51 PM	#6
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,793 Recipes: 0 Rep Power: 214	20 grams of dextrose post workout? Nowhere near enough, try 50-75. I'd also do something more like 2 tbsp. peanut butter and 50g casein before bed. 8 hours is a long time to go without a meal, so make sure you get enough in your system before going to sleep. __________________ No supplement can make up for the lack of a strong work ethic.

03-07-2007, 10:17 PM	#8
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,793 Recipes: 0 Rep Power: 214	I dunno, it looks kinda like maintenance to me...Davtown you're what like 165 right? __________________ No supplement can make up for the lack of a strong work ethic.

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