My maintance diet

**bigDman** · 09-29-2005, 01:30 AM

Okay this is a matnice diet i wiegh 185.5 right now and need to stay between 185-188.5 so i came up with this diet
let me know what you think

i know meal 1 sucks but i cant help it because i can ethier loes 30 min of sleep or have a good first meal and i rather have the sleep i dont get enough as it is ...

Meal 1
2 cups of cereal
3 cups of milk
1 banana

Meal 2
Wardogs wieght gain bar

Meal 3
Turkey sandwhich
apple

Meal 4
leftovers from last night for example
1 large Chicken brest
1 largesweat potatoe
greenbeans

Meal 5(durning workout)
Endorx energy drink

Meal 5(post workout)
protien shake
2 minni bagels

Meal 6
What ever is served
for example
6 oz of steak
1 cup of wheat pasta
brocoli

Meal 7
can of tuna

Caloric breakdown with examples i used

Calories 3529
fat 64 16%
carbs 380 41%
protien 354 42%

**Sixpack** · 09-29-2005, 02:52 AM

Changer are in Caps

Quote:

Originally Posted by bigDman

Okay this is a matnice diet i wiegh 185.5 right now and need to stay between 185-188.5 so i came up with this diet
let me know what you think

i know meal 1 sucks but i cant help it because i can ethier loes 30 min of sleep or have a good first meal and i rather have the sleep i dont get enough as it is ...

Meal 1
2 cups of cereal
3 cups of milk
1 banana
HAVE ONE CUP MILK AND ADD A SCOOP OF WHEY HERE , INSTEAD OF CEREAL HAVE 1/2CUP OR 1 CUP DRY OATS

Meal 2
Wardogs wieght gain bar
OPT FOR 1.5 SCOOPS OF WHEY WITH SOME HEALTHY FATS, OLIVE OIL, NATURAL PB, FISH OIL ETC

Meal 3
Turkey sandwhich
apple
ADD HEALTHY FATS

Meal 4
leftovers from last night for example
1 large Chicken brest
1 largesweat potatoe
greenbeans

Meal 5(durning workout)
Endorx energy drink
I WOULD OPT FOR SOME BCAA'S AND WATER

Meal 5(post workout)
protien shake
2 minni bagels
NOT BAD WOULD SUB THE BAGELS FOR 1 CUP DRY OATS AND 1 SERVING OF STRAWBERRIES

Meal 6
What ever is served
for example
6 oz of steak
1 cup of wheat pasta
brocoli
LOOKS FINE

Meal 7
can of tuna
ADD HEALTHY FATS, FISH OIL, NATURAL PB, ALMONDS, WALNUTS ETC

Caloric breakdown with examples i used

Calories 3529
fat 64 16%
carbs 380 41%
protien 354 42%

**Sixpack** · 09-29-2005, 02:54 AM

Changes are in Caps

Quote:

Originally Posted by bigDman

Okay this is a matnice diet i wiegh 185.5 right now and need to stay between 185-188.5 so i came up with this diet
let me know what you think

i know meal 1 sucks but i cant help it because i can ethier loes 30 min of sleep or have a good first meal and i rather have the sleep i dont get enough as it is ...

Meal 1
2 cups of cereal
3 cups of milk
1 banana
HAVE ONE CUP MILK AND ADD A SCOOP OF WHEY HERE , INSTEAD OF CEREAL HAVE 1/2CUP OR 1 CUP DRY OATS

Meal 2
Wardogs wieght gain bar
OPT FOR 1.5 SCOOPS OF WHEY WITH SOME HEALTHY FATS, OLIVE OIL, NATURAL PB, FISH OIL ETC

Meal 3
Turkey sandwhich
apple
ADD HEALTHY FATS

Meal 4
leftovers from last night for example
1 large Chicken brest
1 largesweat potatoe
greenbeans

Meal 5(durning workout)
Endorx energy drink
I WOULD OPT FOR SOME BCAA'S AND WATER

Meal 5(post workout)
protien shake
2 minni bagels
NOT BAD WOULD SUB THE BAGELS FOR 1 CUP DRY OATS AND 1 SERVING OF STRAWBERRIES

Meal 6
What ever is served
for example
6 oz of steak
1 cup of wheat pasta
brocoli
LOOKS FINE

Meal 7
can of tuna
ADD HEALTHY FATS, FISH OIL, NATURAL PB, ALMONDS, WALNUTS ETC

OVerall you need to up your fats to at least 20% which won't be too hard. For the most part it looks pretty good make sure the bread is whole wheat and avoid any processed white carbs including the pasta

Caloric breakdown with examples i used

Calories 3529
fat 64 16%
carbs 380 41%
protien 354 42%

**bigDman** · 09-29-2005, 11:18 AM

i forgot to add i take
a Multi, Fishoil, and Calcuim with Meal 1
BCAA's with Meal 4
and
Meal 7
fishoils and calcium

and of course the breads whole weat

Steve_W · 09-29-2005, 11:31 AM

Definitely not too bad. The changes look pretty solid however you might not want to down all those oats bro etc :P :service: . I would get rid of all the processed stuff (bar, possibly bagels), and maybe include another serving of fruit + some more veggies. Have a salad with one meal, maybe just spinach/lettuce concoction with some carrots, onion, cucumber and baby tomatoes? Be creative

Make sure you're getting 6g fish oil a day (which should equate to 1.5-2g EPA/DHA combined), increase your fat consumption somewhat. I'd get rid of 1-2 cups of milk at breakfast and include a whole egg or two, and if you need a convenient option for meal 2, follow sixpack's advice and make your own MRP and put 1-2 cups of the milk in there. So maybe 1.5 cups of milk at breakfast, and another 1.5 in the next meal? Better than having so much calcium/lactose at once.

For meal 3, maybe include a serving of nuts. My favourite lunch on the go is a chicken breast sandwich with an apple and 0.5-1oz of almonds. You may want to rotate the ww pasta with potatoes, rice, beans, sweet potatoes etc for variety, however, overall, not too bad. Room for a little tweaking perhaps.

**Sixpack** · 09-29-2005, 12:52 PM

THis is not BB.com Steve maturity please . Thats all we need is people acting like that over here as they do there. Thanks :bigthumbu

Steve_W · 09-29-2005, 01:23 PM

Quote:

Originally Posted by Sixpack

THis is not BB.com Steve maturity please . Thats all we need is people acting like that over here as they do there. Thanks :bigthumbu

I made one comment in good nature. Don't make a big deal out of nothing and hijack the thread.

**Sixpack** · 09-29-2005, 03:30 PM

That is what you are doing back to the thread, BIg D Man stick to the changes and monitor your daily intake and activity level

Quote:

Originally Posted by Steve_W

I made one comment in good nature. Don't make a big deal out of nothing and hijack the thread.

**bigDman** · 09-29-2005, 07:48 PM

well i do monitar my dalily colric intake

thanks Steve and six pack for teh comments

and if you didnt know war dogs wieght gain bars is just lots of protien powder pb and oats and some honey
so they are not processed
and steve my meal 4 are always changing they but they always include a lean meat vegible and complex carb

i think ill add some fruit post workout
almonds with my turkey sandwhich and with my tuna at night
ill cut the milk down to 1 cup for breakfeast and add a scoop of whey

check out my journal to follow the progress

Steve_W · 09-29-2005, 11:14 PM

Quote:

Originally Posted by bigDman

well i do monitar my dalily colric intake

thanks Steve and six pack for teh comments

and if you didnt know war dogs wieght gain bars is just lots of protien powder pb and oats and some honey
so they are not processed
and steve my meal 4 are always changing they but they always include a lean meat vegible and complex carb

i think ill add some fruit post workout
almonds with my turkey sandwhich and with my tuna at night
ill cut the milk down to 1 cup for breakfeast and add a scoop of whey

check out my journal to follow the progress

Sounds good. Good luck!

09-29-2005, 12:52 PM	#6
Sixpack Optimum Sponsored athlete Join Date: May 2005 Location: Arizona Posts: 867 Recipes: 0 Rep Power: 15	THis is not BB.com Steve maturity please . Thats all we need is people acting like that over here as they do there. Thanks :bigthumbu __________________ ["Tough Times Don't Last But Tough People Do" My Pops RIP http://www.optimumnutrition.com/ "Fueling your desire for success" www.rippedacadamy.com Mod-massmonsterz.com ISSA certified

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09-29-2005, 11:31 AM	#5
Steve_W Pro Stature Join Date: Aug 2005 Location: Australia Posts: 105 Recipes: 0 Rep Power: 5	Definitely not too bad. The changes look pretty solid however you might not want to down all those oats bro etc :P :service: . I would get rid of all the processed stuff (bar, possibly bagels), and maybe include another serving of fruit + some more veggies. Have a salad with one meal, maybe just spinach/lettuce concoction with some carrots, onion, cucumber and baby tomatoes? Be creative Make sure you're getting 6g fish oil a day (which should equate to 1.5-2g EPA/DHA combined), increase your fat consumption somewhat. I'd get rid of 1-2 cups of milk at breakfast and include a whole egg or two, and if you need a convenient option for meal 2, follow sixpack's advice and make your own MRP and put 1-2 cups of the milk in there. So maybe 1.5 cups of milk at breakfast, and another 1.5 in the next meal? Better than having so much calcium/lactose at once. For meal 3, maybe include a serving of nuts. My favourite lunch on the go is a chicken breast sandwich with an apple and 0.5-1oz of almonds. You may want to rotate the ww pasta with potatoes, rice, beans, sweet potatoes etc for variety, however, overall, not too bad. Room for a little tweaking perhaps.