Johnny USA

Morning
6:30-7:15 1 cup milk, 1 scoop whey (after waking up*)
7:15-7:30 1 cup milk, 1 scoop muscle milk, 1 glass OJ (pre-workout*)
7:30-7:45 Work Out*
8:45-9:00 1 cup milk, 2 scoop whey, 1 glass OJ (post WO*)
10:00-10:30 Breakfast. Usually 1 med potato & 6 svs of egg whites
~Noon Snack: Usually 1 small can of tuna w/ crackers & 2 metamucil wafers.
1:30-2:00 Shake: See below
4:00-4:30 Lunch. Variable. Subway or home cooked. Try for mix of carbs and proteins with little/no sat fats with some kind of veggie.
~6:30 Shake
~9:00 Dinner. Meat (lean meat, chicken, etc..), Carb (rice, potato, etc), & veggie (brocolli, squash, etc..)
~10:30 Pre-bed. Usually nonfat cottage cheese w/ little bit of strawberry yogurt mixed with 1/3 cup of bran fiber

In the mornings, I usually blend 2/3 cups of bran fiber, 2 cups of oats, 1 packet of Myoplex, 1 scoop of Muscle milk and 2 tsp of Flax Oil mixed with 40 ounces of skim milk. It is split in two parts and drank throughout the day.

* Only on lifting days. On non-lifting days, I wake up and have the milk&whey then eat normal breakfast usually ~1 hour afterwards. On cardio days, I run on empty stomach but treat POST workout diet as a normal lifting day.

Current Weight: ~190

EDIT: Sups:
Mutlivitamin (taken after WO and B4 bed)
Tribulus (taken w/ multi)
ZIMA (taken B4 bed)

Water: Trying to drink 1/2-1 gallon a day. I'm not sure whether skim milk counts towards good liquids so I drink 2-3 liters of water while at work. I usually drink skim milk at dinner.

__________________
5'11 190 lbs (and growing)

Aftershock

Are you trying to bulk or cut, also around how many Cals are in that? Looking pretty good though




Looking at the times, wouldn't that just be one meal...


-AS

Johnny2Swole

looks to me that your lean bulking? diet looks good, to many shakes for my liking, whole foods baby! lol

Johnny USA

Thanks for the reply. Right now I'm just re-starting working out. On day 35-36 or so. I would say my goals are getting back into shape and bulking. Been putting on 1.5 lbs a week, give or take - with no noticable gains in fat weight. Been using calipers and an electronic scale to register gains in fat (also, a full sized mirror!).

As a neophyte, I'm mostly playing it by ear... trying to get in the ballpark of enough cals to increase weight. If I stop putting weight on or start putting on too much fat, I'll adjust.

Mostly wanting to get feedback on what I'm eating - was told I am taking too much of my diet from shakes...

__________________
5'11 190 lbs (and growing)

Johnny USA

Sort of, I try and get the whey in first to get quick absorbing protein in my belly ASAP after waking up and wait as long as I can (30-60 mins) before the slower digesting ones I need before working out. A lot of this depends on how early I manage to wake up.

__________________
5'11 190 lbs (and growing)

Aftershock

Oh I see, you kinda where just saying it's important that the first listed is what you take in first.


AS

Johnny USA

... sort of, there is some overlap in the times but it's more like this...

If I wake up like a good boy at 6:30 - then I'll take the whey and wait till about 7:15 before I take the helping of MM. If I'm a lazy slug and don't get up till 7:15 then I take the whey ASAP and might wait till 7:45 to chug my preWO shake (prob in the car otw to the gym). I always try and give the whey 30mins to 1 hour to get the digestion process underway quickly... make any more sense?

__________________
5'11 190 lbs (and growing)

powerman2000

I don't think your pre-workout meals should be all liquids and I don't think you should drink that much milk before you workout.

I agree with the previous comment about whole foods also.

__________________
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