diet plan need help

yazf909 · 10-29-2006, 01:07 AM

i usually wake up around 10:30 and i make it to work by 11:45 so..>

12:00 am= 1 protien shake, 1 packet oats= 275 cal, 27.5 pro

2:30 pm= 1 1/2 can tuna, 1 tbsp pb= 280 cal, 46 pro

5:00 pm=1 1/2 can tuna, 1 tbsp pb= 280 cal, 46 pro

7:30 pm= 1 can tuna, 1 cup cottage cheese= 290, 54 pro

10:00 pm= complete meal(what ever my mom cooks, eat out with my cuzin like salad or chicken)= 800 cal, 30-40 pro

11:00 pm (pre)= 1 packet oats, 1 grape juice with (2.5g)creatine= 315 cal, 3.5 pro

post work out= 1 protien shake, (2.5)creatine= 130 cal, 24 protien

30-45 minutes later= 1 cup cottage cheese 200 cal, 28 pro

2960 calories, and 269 protien , didnt count the carbs because they where low except when i eat my complete meal and oats, i was trying to do a low carb high protien and fat type of diet

i weight about 511 173 pounds, not sure about body fat percent

ok this maybe not that great but this is a easy plan for me to follow with my schedule, my plan is to bulk up gain some muscle and keep my fat in check

**Jayhawkk** · 10-29-2006, 01:13 AM

Do you have funds to buy alternate foods?

**Succio** · 10-29-2006, 01:17 AM

its a lil terribad...

first of all, i advise you to workout in the morning instead of 11 pm.

second of all, you need to get your ass up earlier.

as tuna is a good lean protein source, try to mix it up a bit with something else.

your eating too much of the same thing, and i see no fruits, as well as no veggies.

you also gotta snack every now and then.

seriously, make up a diff diet and post it up, im only trying to help.

yazf909 · 10-29-2006, 01:26 AM

jay not really thats what i can get my hands on but what else should i add?, succio with my schedule i can only work out at night, as far as fruits and veggies i think i eat too much of them, i go thru a bag and a half of carrots, some celery, and i eat fruits allot thru out the day especially with my cottage cheese and pre workout, i didnt add it to the list because i just considered it snacks to me, what im asking is with the stuff i have including fruits and veggies, is this a reasonable diet? what else should i add thats cheap and easy, cant do steak and chicken during the day maybe when my mom would cooks thats the only time i can eat better, and ive looked every where i cant find real wheat bread all of them have enriched and flour >

**Succio** · 10-29-2006, 01:29 AM

i dont understand...you say u wake up at 10:30, how can u not wake up earlier and lift?

yazf909 · 10-29-2006, 01:50 AM

i think i have insomia because i cant sleep early enough

**Succio** · 10-29-2006, 01:56 AM

Quote:

Originally Posted by yazf909

i think i have insomia because i cant sleep early enough

try taking some ZMA

yazf909 · 10-29-2006, 02:12 AM

whats zma?

**Succio** · 10-29-2006, 02:20 AM

its a supplement that helps your recovery and sleep, also makes u have cool dreams

yazf909 · 10-29-2006, 02:33 AM

sounds like drugs, ill check it out. about my diet plan im gonna start tommorrow, any advice or things i could add besides things that require cooking

ybme · 10-31-2006, 12:40 PM

You may want to vary your fat sources a little bit more throw in some avocado or olive oil. If your not limiting carbohydrates you could have a simple meal like some brown rice with grilled chicken and some mashed avocado mixed in.

thefreak350 · 11-05-2006, 03:49 PM

You need to have a simple carb when you wake up and after your workout. Add some fruits for your simple carbs and throw some vegetables in also. Add some unsaturated fat such as olive oil, unsalted almonds, flax seed oil, or efa oil. I used to wake up late also but try to find a time that works for you. If I wake up between 2-4am I am good for 20hrs but if I wake up past 4am I am screwed and basically feel shitty whenever I wake up.

thefreak350 · 11-05-2006, 03:56 PM

Posted twice.

yazf909 · 11-05-2006, 11:11 PM

i do add fruits to my diet as a snack, apples, bananas, etc. other fats i use is fish oil, but in my natural pb it has flax seed oil in it plenty of it too. i was trying to keep carbs very low, and keep my protien and fats intake high

navarone · 11-06-2006, 07:15 PM

as for a quick veggie fix.. im assuming u have them there, we have em here in canada, but... i buy the 1lb of pre-mixed salad (contains iceberg lettuce, carrots and red cabbage) for $1.29. And that is a pretty good snack once u add in some chicken or tuna, your protien is like 20-30 grams, and your getting veggies as well. If you have ne thing else lying around ( turnips, cabbage, cucombers.. etc) just toss em in and bingo bango cheapo salad that will fill ya right up... and this way your getting veggies, fruits ( if u throw in tomoatoe) and your protien source (chicken or tuna)

yazf909 · 11-07-2006, 02:07 AM

sounds good, i eat salad almost every other day and everytime my mom makes chicken she usually makes a salad or she addes carrots to the chicken, as for the premixed salads im taking you up on that one easiest way to get some more fresh veggies. good thing my sis works at burger king free chicken salad i always double up on the chicken (no dressing

, so do you guys consider fish oil caps as part of a good fats group? cuz so far for good fats i stick to pb(made with flax oil), sometimes on salad extra virgin oil, i also have fish oil caps.

**Jayhawkk** · 11-07-2006, 03:13 AM

I used to workout late at night because of my shift work. The only thing that working out late did was keep me up longer. I wokout at about 6-7pm now because I get up at 4am for work. The problem with working out late is getting the meals shuffled around properly.

**Jayhawkk** · 11-07-2006, 03:17 AM

Also, your carbs aren't as low on your carbs as you may think. Are your oats instant flavored or regular old fashioned? I ask because when you say packet of oats I think of flavored which has sugar. Also, I would suggest something a bit more for breakfast. You look to have plenty of sugars with the fruits and grape juice etc.

You need some different lean meats. Pick up some ground round and just drain/strain/repeat until you washed away most of the fat. Eggs are cheap and easy to add. Maybe pick up some unflavored fat free yogourt.

navarone · 11-07-2006, 03:48 AM

yea.. he also needs a different protien source once in a while too. Your body becomes "immune" for lack of a better word to the same type of protien all the time, try chicken, tuna, turkey, salmon.. the list goes on and on. Eggs are pro too just like jayhawkk said.

yazf909 · 11-07-2006, 10:01 AM

jay i can relate to working out so late 100%, the oats packet was the flavored ones but i like to add equal amount of rolled oats stopped eating because too much sugar plus i bought a big thing of quaker oats, but every one told me to get quaker 100% grain oats only problem i cant stomach it i tryed puting splenda and cinnomon almost thru up i just end up throwing like 90% of it away. the main protiens i get are tuna(mostly), chicken breast(every other day), and eggs(almost every day), i would eat turkey breast only problem is sodium with all the food i eat i think i eat way to much sodium plus 1 slice of turkey is like 13% sodium little too high for me.

10-29-2006, 01:07 AM	#1
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	diet plan need help i usually wake up around 10:30 and i make it to work by 11:45 so..> 12:00 am= 1 protien shake, 1 packet oats= 275 cal, 27.5 pro 2:30 pm= 1 1/2 can tuna, 1 tbsp pb= 280 cal, 46 pro 5:00 pm=1 1/2 can tuna, 1 tbsp pb= 280 cal, 46 pro 7:30 pm= 1 can tuna, 1 cup cottage cheese= 290, 54 pro 10:00 pm= complete meal(what ever my mom cooks, eat out with my cuzin like salad or chicken)= 800 cal, 30-40 pro 11:00 pm (pre)= 1 packet oats, 1 grape juice with (2.5g)creatine= 315 cal, 3.5 pro post work out= 1 protien shake, (2.5)creatine= 130 cal, 24 protien 30-45 minutes later= 1 cup cottage cheese 200 cal, 28 pro 2960 calories, and 269 protien , didnt count the carbs because they where low except when i eat my complete meal and oats, i was trying to do a low carb high protien and fat type of diet i weight about 511 173 pounds, not sure about body fat percent ok this maybe not that great but this is a easy plan for me to follow with my schedule, my plan is to bulk up gain some muscle and keep my fat in check

10-29-2006, 01:13 AM	#2
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,113 Recipes: 0 Rep Power: 44	Do you have funds to buy alternate foods? __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

10-29-2006, 01:17 AM	#3
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,938 Recipes: 0 Rep Power: 95	its a lil terribad... first of all, i advise you to workout in the morning instead of 11 pm. second of all, you need to get your ass up earlier. as tuna is a good lean protein source, try to mix it up a bit with something else. your eating too much of the same thing, and i see no fruits, as well as no veggies. you also gotta snack every now and then. seriously, make up a diff diet and post it up, im only trying to help. __________________ SUPPLEMENTS.NET REP

10-29-2006, 01:29 AM	#5
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,938 Recipes: 0 Rep Power: 95	i dont understand...you say u wake up at 10:30, how can u not wake up earlier and lift? __________________ SUPPLEMENTS.NET REP

10-29-2006, 02:20 AM	#9
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,938 Recipes: 0 Rep Power: 95	its a supplement that helps your recovery and sleep, also makes u have cool dreams __________________ SUPPLEMENTS.NET REP

10-29-2006, 01:26 AM	#4
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	jay not really thats what i can get my hands on but what else should i add?, succio with my schedule i can only work out at night, as far as fruits and veggies i think i eat too much of them, i go thru a bag and a half of carrots, some celery, and i eat fruits allot thru out the day especially with my cottage cheese and pre workout, i didnt add it to the list because i just considered it snacks to me, what im asking is with the stuff i have including fruits and veggies, is this a reasonable diet? what else should i add thats cheap and easy, cant do steak and chicken during the day maybe when my mom would cooks thats the only time i can eat better, and ive looked every where i cant find real wheat bread all of them have enriched and flour >

10-29-2006, 01:50 AM	#6
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	i think i have insomia because i cant sleep early enough

10-29-2006, 02:12 AM	#8
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	whats zma?

10-29-2006, 02:33 AM	#10
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	sounds like drugs, ill check it out. about my diet plan im gonna start tommorrow, any advice or things i could add besides things that require cooking

10-31-2006, 12:40 PM	#11
ybme Amateur Join Date: Apr 2006 Posts: 61 Recipes: 0 Rep Power: 3	You may want to vary your fat sources a little bit more throw in some avocado or olive oil. If your not limiting carbohydrates you could have a simple meal like some brown rice with grilled chicken and some mashed avocado mixed in.

11-05-2006, 03:49 PM	#12
thefreak350 Amateur Join Date: Nov 2006 Posts: 28 Recipes: 0 Rep Power: 0	You need to have a simple carb when you wake up and after your workout. Add some fruits for your simple carbs and throw some vegetables in also. Add some unsaturated fat such as olive oil, unsalted almonds, flax seed oil, or efa oil. I used to wake up late also but try to find a time that works for you. If I wake up between 2-4am I am good for 20hrs but if I wake up past 4am I am screwed and basically feel shitty whenever I wake up. __________________ For true growth to occur, constructive activities must occur at a faster rate than destructive ones.

11-05-2006, 03:56 PM	#13
thefreak350 Amateur Join Date: Nov 2006 Posts: 28 Recipes: 0 Rep Power: 0	Posted twice. __________________ For true growth to occur, constructive activities must occur at a faster rate than destructive ones.

11-05-2006, 11:11 PM	#14
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	i do add fruits to my diet as a snack, apples, bananas, etc. other fats i use is fish oil, but in my natural pb it has flax seed oil in it plenty of it too. i was trying to keep carbs very low, and keep my protien and fats intake high

11-06-2006, 07:15 PM	#15
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 931 Recipes: 0 Rep Power: 49	as for a quick veggie fix.. im assuming u have them there, we have em here in canada, but... i buy the 1lb of pre-mixed salad (contains iceberg lettuce, carrots and red cabbage) for $1.29. And that is a pretty good snack once u add in some chicken or tuna, your protien is like 20-30 grams, and your getting veggies as well. If you have ne thing else lying around ( turnips, cabbage, cucombers.. etc) just toss em in and bingo bango cheapo salad that will fill ya right up... and this way your getting veggies, fruits ( if u throw in tomoatoe) and your protien source (chicken or tuna) __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

11-07-2006, 02:07 AM	#16
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	sounds good, i eat salad almost every other day and everytime my mom makes chicken she usually makes a salad or she addes carrots to the chicken, as for the premixed salads im taking you up on that one easiest way to get some more fresh veggies. good thing my sis works at burger king free chicken salad i always double up on the chicken (no dressing, so do you guys consider fish oil caps as part of a good fats group? cuz so far for good fats i stick to pb(made with flax oil), sometimes on salad extra virgin oil, i also have fish oil caps.

11-07-2006, 03:13 AM	#17
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,113 Recipes: 0 Rep Power: 44	I used to workout late at night because of my shift work. The only thing that working out late did was keep me up longer. I wokout at about 6-7pm now because I get up at 4am for work. The problem with working out late is getting the meals shuffled around properly. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

11-07-2006, 03:17 AM	#18
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,113 Recipes: 0 Rep Power: 44	Also, your carbs aren't as low on your carbs as you may think. Are your oats instant flavored or regular old fashioned? I ask because when you say packet of oats I think of flavored which has sugar. Also, I would suggest something a bit more for breakfast. You look to have plenty of sugars with the fruits and grape juice etc. You need some different lean meats. Pick up some ground round and just drain/strain/repeat until you washed away most of the fat. Eggs are cheap and easy to add. Maybe pick up some unflavored fat free yogourt. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

11-07-2006, 03:48 AM	#19
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 931 Recipes: 0 Rep Power: 49	yea.. he also needs a different protien source once in a while too. Your body becomes "immune" for lack of a better word to the same type of protien all the time, try chicken, tuna, turkey, salmon.. the list goes on and on. Eggs are pro too just like jayhawkk said. __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

11-07-2006, 10:01 AM	#20
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	jay i can relate to working out so late 100%, the oats packet was the flavored ones but i like to add equal amount of rolled oats stopped eating because too much sugar plus i bought a big thing of quaker oats, but every one told me to get quaker 100% grain oats only problem i cant stomach it i tryed puting splenda and cinnomon almost thru up i just end up throwing like 90% of it away. the main protiens i get are tuna(mostly), chicken breast(every other day), and eggs(almost every day), i would eat turkey breast only problem is sodium with all the food i eat i think i eat way to much sodium plus 1 slice of turkey is like 13% sodium little too high for me.