NYCmitch25

post up your current diets....I think we can all learn from each others? comp in Oct.

WAKEUP:
1 SOLARAY KELP CAPSULE (640mg), L-TYROSINE CAPSULE (750mg) then
60 MINUTES OF CARDIO


MEAL1 - 6:00am (AFTER CARDIO)
1 SLICE OF EZEKIEL 100% FLOURLESS BREAD (you can toast it) with 1 TEASPOON OF ALMOND BUTTER (at Whole Foods you can grind your own)
&
10 EGG WHITES & 1 WHOLE EGG or
2 SCOOPS OF ASN WHEY PROTEIN - NO ARTIFICIAL INGREDIENTS (mix with distilled water only - mixes with
spoon 4 ozs of water per scoop or mix to pudding consistency by adding 2 oz of water.
& 1 TEASPOON OF FLAX SEED OIL
2 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE
(take these supplements 1/2 way through the meal)


7:00am
500mg - L-ARGININE


MEAL 2 - 8:00am
2 SCOOPS OF ASN WHEY PROTEIN (mix with distilled water only - mixes with
spoon 4 ozs of water per scoop or mix to pudding consistency by adding 2 oz of water.
1 TEASPOON FLAX SEED OIL
1 VITAL NUTRIENTS & 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME
(take these supplements 1/2 way through the meal)


9:00am
500mg - L-ARGININE



MEAL 3 - 10:00am
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or
ANY FISH ON YOUR POWER OR NEUTRAL LISTS
& 1 CUP OF SPINACH or 1 CUP OF ANY OTHER VEGGIE ON YOUR POWER or NEUTRAL LIST
& 1 TEASPOON FLAX SEED OIL
2 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg)
(take these supplements 1/2 way through the meal)


11:00am
500mg - L-ARGININE



MEAL 4 - 12:00am
2 SCOOPS OF ASN WHEY PROTEIN (mix with distilled water only - mixes with
spoon 4 ozs of water per scoop or mix to pudding consistency by adding 2 oz of water.
& 1 TEASPOON OF FLAX SEED OIL
1 VITAL NUTRIENTS & 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME
(take these supplements 1/2 way through the meal)



1:00am
500mg - L-ARGININE



MEAL 5 - 2:00pm
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or
ANY FISH ON YOUR POWER OR NEUTRAL LISTS
& 1 CUP OF SPINACH or 1 CUP OF ANY OTHER VEGGIE ON YOUR POWER or NEUTRAL LIST
& 1 TEASPOON FLAX SEED OIL
2 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg)
(take these supplements 1/2 way through the meal)



3:00am
500mg - L-ARGININE



MEAL 5 - 4:00pm

2 SCOOPS OF ASN WHEY PROTEIN (mix with distilled water only - mixes with
spoon 4 ozs of water per scoop or mix to pudding consistency by adding 2 oz of water.
& 1 TEASPOON OF FLAX SEED OIL
1 VITAL NUTRIENTS & 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME
(take these supplements 1/2 way through the meal)


5:30pm
500mg - L-ARGININE



MEAL 6 - POST WORKOUT SHAKE

2 SCOOPS OF ASN WHEY PROTEIN (mix with distilled water only - mixes with
spoon 4 ozs of water per scoop or mix to pudding consistency by adding 2 oz of water.
& 1 TEASPOON OF FLAX SEED OIL
1 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg)
(take these supplements 1/2 way through the meal)



6:30pm
500mg - L-ARGININE



MEAL 7 - 7:00pm
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or
ANY FISH ON YOUR POWER OR NEUTRAL LISTS
& 1 CUP OF SPINACH or 1 CUP OF ANY OTHER VEGGIE ON YOUR POWER or NEUTRAL LIST
& 1 TEASPOON FLAX SEED OIL
1 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME & 1 SOLARAY KELP CAPSULE (640mg)
(take these supplements 1/2 way through the meal)



8:00pm
500mg - L-ARGININE



MEAL 8 - 8:30pm

2 SCOOPS OF ASN WHEY PROTEIN (mix with distilled water only)
& 1 TEASPOON FLAX SEED OIL
1 VITAL NUTRIENTS, 1 TABLESPOON OF CREATINE & 1 TABLESPOON OF GLUTAMINE
(take these supplements 1/2 way through the meal)


DON'T EAT 1/2 HOUR BEFORE BED

Peaked_18

Meal 1, 8AM
• 6 egg whites, 1 whole egg
• 1 1/2 packs oatmeal
• 1 tbs. ground flax
• 1 apple
• 250mL skim milk
• Multi-vitamin, 2g of fish oils
= 43.9g of protein, 63.7g of carbs, 12g of fats

Meal 2, 10AM
• 2 chicken breast
• 6oz. brown rice (cooked)
• 1 cup of brocoli w/ 1/2 tbs. olive oil
= 38.7g of protein, 46.6g of carbs, 13g of fats

Meal 3, 12PM
• 5 slices of turkey
• 1 slice of low-fat cheese
• 1 cup of brown rice
• 1 cup brocolli
• 2 fish oil caps
= 36.9g of protein, 48.2g of carbs, 12g of fats

Meal 4, 2:30PM
• 1 scoop of whey
• 1 banana
• 250mL skim milk
• 1 package of oatmeal
= 32.4g of protein, 52.2g of carbs, 2g of fat

Meal 5, 4:30PM
• 2 scoops of whey protein
• 500mL skim milk
• 1 apple
• 1 banana
• 9oz brown rice
= 56g of protein, 103.2g of carbs, 2.4g of fat

or

20g dextrose
250ml milk
2 scoop whey (if it is only 20g per scoop)
1 banana
1 cup quick oats (ground in a blender and added to the shake)
TOTAL = ~690 cals, ~114g carb, 54g protein, 5g fat

Meal 6, 5:30PM
• 2 chicken breast
• 1 cup brown rice
• 1oz of peas w/ 1 tbs. olive oil
= 37.8 of protein, 45.8g of carbs, 14g of fats

Meal 7, 7:30PM
• 1 oz of peanuts
• 250mL of skim milk
• 1 scoop of whey
= 34.7g of protein, 18.1g of carbs, 14.1g of fats

Meal 8, 10PM
• 1 cup 2% cottage cheese
• 1 oz. walnuts
• 2 fish oil caps
= 26g of protein, 8g of carbs, 18g of fats

Totals:
Protein: 306.4g
Carbs: 333.6g
Fat: 75.4g
Calories: 3,200-3,600

Note I switch between the two post-workouts meals every month.

Can anyone beat this Diet? :bigthumbu

Pumpatron

hmm, what about this baby:

11am - (Breakfast)

65g (3/4 Cup) Oats - 253Kcals (Carbs - 43.1g, Protein - 11g, Fat - 4.5g)
62g (5.5 Scoops) Whey Protein Powder In 400ml Water - 255Kcals (Carbs - 9.1g, Protein - 46.5g, Fat - 3.5g)
21g Natural Peanut Butter - 124Kcals (Carbs - 2.5g, Protein - 5g, Fat - 10.5g)

Total Calories - 632Kcals
Total Carbs/Protein/Fat - 54.7g/62.5g/18.5g

1pm - (Lunch)

4 Slices Wholemeal Bread - 260Kcals (Carbs - 47g, Protein - 4g, Fat - 9g)
1 Can Tuna - 130Kcals (Carbs - 0g, Protein - 30.7g, Fat - 0.8g)
7 Egg Whites - 116Kcals (Carbs - 2.1g, Protein - 24.5g, Fat - 0g)
21g Natural Peanut Butter - 124Kcals (Carbs - 2.5g, Protein - 5g, Fat - 10.5g)

Total Calories - 630Kcals
Total Carbs/Protein/Fat - 51.6g/64.2g/20.3g

3pm - (Mid Afternoon)

204g Whole Wheat Pasta - 253Kcals (Carbs - 54.1g, Protein - 10.8g, Fat - 1g)
153g Chicken - 253Kcals (Carbs - 0g, Protein - 47.4g, Fat - 5.5g)
1 Tbsp Olive Oil - 124Kcals (Carbs - 0g, Protein - 0g, Fat - 14g)

Total Calories - 630Kcals
Total Carbs/Protein/Fat - 54.1g/58.2g/20.5g

5pm - (Pre Workout)

228g Brown Rice - 253Kcals (Carbs - 52.2g, Protein - 5.7g, Fat - 2.1g)
153g Chicken - 253Kcals (Carbs - 0g, Protein - 47.4g, Fat - 5.5g)
1 Tbsp Olive Oil - 124Kcals (Carbs - 0g, Protein - 0g, Fat - 14g)

Total Calories - 630Kcals
Total Carbs/Protein/Fat - 52.2g/53.1g/21.6g

7pm - (Post Workout)

65g Oats - 253Kcals (Carbs - 43.1g, Protein - 11g, Fat - 4.5g)
62g Whey Protein Powder In 400ml Water - 255Kcals (Carbs - 9.1g, Protein - 46.5g, Fat - 3.5g)
21g Natural Peanut Butter - 124Kcals (Carbs - 2.5g, Protein - 5g, Fat - 10.5g)

Total Calories - 632Kcals
Total Carbs/Protein/Fat - 54.7g/62.5g/18.5g

9pm - (Post Post Workout)

199g Baked Potato - 255Kcals (Carbs - 58.4g, Protein - 7g, Fat - 0.4g)
1 Can Tuna - 130Kcals (Carbs - 0g, Protein - 30.7g, Fat - 0.8g)
175g Cottage Cheese - 123Kcals (Carbs - 6.2g, Protein - 24.6g, Fat - 0g)
1 Tbsp Olive Oil - 124Kcals (Carbs - 0g, Protein - 0g, Fat - 14g)

Total Calories - 632Kcals
Total Carbs/Protein/Fat - 64.6g/62.3g/15.2g



HAHA BEAT THAT SHIZZLE!!

P.s. I didn't include any multi's or anything in here... Only things which actually contain calories.

__________________
Trainee Under Myself!

"2 Mice Fell Into A Bucket Of Cream. The 1st Mouse Gave Up Trying To Get Out And Drowned. The 2nd Mouse Was Determined Not To Give In And So Struggled And Struggled For A Good 10 Minutes. All This Struggling Churned The Cream Into Butter Which Allowed The Mouse To Escape From The Bucket"

Now Ask Yourself... Which Mouse Are YOU?

Peaked_18

I beat yours... :king:

schroeder

Wake up-
-4 egg whites/2 whole eggs
-bagel w/ peanut butter
-multi-vitamin
-1 glass fat free milk

Pre-workout-
-2 scoops whey
-1/2 cup raisins
-banana
-4g L-arginine
-8-12 ounces grape juice w/ 5 grams creatine monohydrate

Post-workout-
-2 scoops whey
-8-12 ounces grape juice w/ 5 grams creatine monohydrate
-2 tablespoons peanut butter
-1/2 cup oatmeal

Lunch-
-2 boneless/skinless chicken breasts
-1 cup long grain rice (or pasta)
-1 glass fat-free milk

Mid-afternoon meal-
-Turkey breast sandwich on wheat (generally w/ cheese and low-fat mayo)
-orange
-2 tablespoons peanut butter

Dinner-
-baked potato
-2 cups long grain rice
-2 scoops whey protein
-1 glass fat-free milk

Mid-evening meal-
-oat/raisin mix
-2 scoops whey protein

Bedtime meal-
1 can tuna
1 glass fat-free milk


you guys might have all your fancy values/servings but mine's easy to prepare and CHEAP :nosthumbs

__________________
Live from Baghdad!

Ich bin gross und stark!

Pumpatron

Sorry... I forgot to mention that I train in the evening that's why I have high carbs at night.

__________________
Trainee Under Myself!

"2 Mice Fell Into A Bucket Of Cream. The 1st Mouse Gave Up Trying To Get Out And Drowned. The 2nd Mouse Was Determined Not To Give In And So Struggled And Struggled For A Good 10 Minutes. All This Struggling Churned The Cream Into Butter Which Allowed The Mouse To Escape From The Bucket"

Now Ask Yourself... Which Mouse Are YOU?

Peaked_18

Good Diet. :bigthumbu

Master Of Puppets

I don't even know if I should post MY diet...

__________________
Trautman: How will you live, John?
Rambo: Day by day.

-Rambo: First Blood Part II

bigDman

i dont have a set diet i just try and take in 5000 cal a day
atleast 2 gram of protien per lbs
i try and make sure 18-25% of my diets fat
35-55% carbs
25-45% protien

__________________
COME CHECK OUT MY JOURNAL

Dan

I am with MOP LOL

wake 4:30am
stuff food in pie hole
8:30
stuff healthy snackage in pie hole
11:30
stuff more food in pie hole
2:30
eat snack as a drive home
3:20
raid fridge for pie hole stuffage
5:30 ish
wife places stuffage in front of me says here eat this
7:00
need more pie hole stuffage
9:30 ish
raid fridge again
11:00
suck down more fluids
2am
extracked those fluids and get a munchy

__________________
Got an issue send a PM ... to anyone but me

powerman2000

LMAO :cow:

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

builtbeast

You need to take in more healthy fats, other than that it looks great.

Dan

I also need to eat more fuits other than that I do ok. I try to stay away from to many things that a really high in protien, such things go right to my gut.

__________________
Got an issue send a PM ... to anyone but me

Peaked_18

Easiest Diet for people if they want them. Go to the doctors, say your grandma needs some fluids (food) pumped into her. It needs to be equipted with 350g of protein, 400g of carbs, and 100g of fat. Maybe around 3,000-4,000 if best.

Drink your meals, quick and easy.

Add veggies Dan. Add Sodium and Potassium too.

HAYWOOD JABLOME

Man, those must be small scoops!

__________________
Homer: [drunk] "Look, the thing about my family is there's five of us. Marge, Bart, Girl Bart, the one who doesn't talk, and the fat guy. How I loathe him."

Peaked_18

LOL Metric Scoops.

Pumpatron

What can I say... I'm British :bier:

__________________
Trainee Under Myself!

"2 Mice Fell Into A Bucket Of Cream. The 1st Mouse Gave Up Trying To Get Out And Drowned. The 2nd Mouse Was Determined Not To Give In And So Struggled And Struggled For A Good 10 Minutes. All This Struggling Churned The Cream Into Butter Which Allowed The Mouse To Escape From The Bucket"

Now Ask Yourself... Which Mouse Are YOU?