This is for UNC13 or UNC19

**DJSTARER** · 06-28-2006, 05:33 PM

The only reason I'm not PMing this to UNC is because it might be useful for others.

Mark:

Breakfast:

1 dry cup (80g) of old fashioned oats
1 banana
1.5 scoops of whey

Brunch:

1.5 scoops of whey
1 cup of oats
1 medium apple (150g)

Lunch: (or 1 hour prior to workout)

1.5 scoops of whey
1 cup of oats
1 apple

Workout

Post Workout:
1 scoop of whey or any protein blend
And
40g dextrose or 20 g dextrose and 20 grams of maltodextrine (either way, get 40g carbs IMMEDIATELY after your last set.

^ They key is to get fast acting carbs and protein post workout in shake form. Also, having 2:1 carbs to protein ratio is essential for insulin, testasterone and growth.

30-60 min after your shake, eat a whole meal. This whole meal should look like this:

1 cup of oats
5 oz of chicken breast

Early dinner:

1 cup of oats
5 oz of chicken

Late Dinner:

Steak (sirloin if possible)
1 cup of oats

Before bed:
½ scoop of whey
8oz chicken breast
2 tbls olive oil

Okay, here is the kicker. I know this diet looks bland and repetitive… because it is. This is just a frame for your diet. I will give you substitutions so you can mess around with things.

1 cup of oats= 3oz dry of any pasta (preferably whole wheat or barilla plus)
1 cup of oats= 3 slices of whole wheat bread (varies, but generally speaking)
1 cup of oats= 300 grams of potato
1 cup of oats= ½ cup (dry) brown or jasmin rice

1 scoop of whey= 3oz of chicken breast, turkey or ham
1 scoop of whey= 2/3 can of tuna
1 scoop of whey= 6 egg whites
1 scoop of whey roughly= 1 cup of fat free cottage cheese.

Any questions, just post here man or IM me.

A good resource is: Nutritiondata.com

**Sixpack** · 06-29-2006, 01:43 AM

Need more fat in that diet

**DJSTARER** · 06-29-2006, 05:19 PM

Quote:

Originally Posted by Sixpack

Need more fat in that diet

it was only a matter of time....

but you're actually 100% correct on this occasion.

But behind the scenes: Mark actually just bought some flax and fish oil to accompany this diet.

**Sixpack** · 06-29-2006, 06:47 PM

Hehe

Quote:

Originally Posted by DJSTARER

it was only a matter of time....

but you're actually 100% correct on this occasion.

But behind the scenes: Mark actually just bought some flax and fish oil to accompany this diet.

unc219 · 07-03-2006, 08:37 PM

looks good, thanks alot i appriciate it. and yeah ill probably be doing some of those substitutions...i dont think i can take 6 cups of oats a day.

Thanks again...youre my new hero

**DJSTARER** · 07-03-2006, 11:28 PM

your MY hero

i'm glad you've made your first post. I'm gonna F*** you up when we get back to the valley. I'll show you some cool stuff. What are your stats these days?

weight, height and fat status

PS: you should LOG your junk here at IM.

I don't, but you should.

unc219 · 07-05-2006, 12:03 AM

Quote:

Originally Posted by DJSTARER

your MY hero

i'm glad you've made your first post. I'm gonna F*** you up when we get back to the valley. I'll show you some cool stuff. What are your stats these days?

weight, height and fat status

PS: you should LOG your junk here at IM.

I don't, but you should.

Right now im 6'1, 163...I dont know my fat status or how to figure that out. also, at what point in the day should i take the fish/flax oil? and i see 40g dextrose...what would be a good source of that?

**DJSTARER** · 07-05-2006, 12:48 AM

Quote:

Originally Posted by unc219

Right now im 6'1, 163...I dont know my fat status or how to figure that out. also, at what point in the day should i take the fish/flax oil? and i see 40g dextrose...what would be a good source of that?

take ur flax throughout the day

as for the dextrose: dextrose (look online) gatorated POWDER (non of the bottled junk) grape juice.

06-28-2006, 05:33 PM	#1
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	This is for UNC13 or UNC19 The only reason I'm not PMing this to UNC is because it might be useful for others. Mark: Breakfast: 1 dry cup (80g) of old fashioned oats 1 banana 1.5 scoops of whey Brunch: 1.5 scoops of whey 1 cup of oats 1 medium apple (150g) Lunch: (or 1 hour prior to workout) 1.5 scoops of whey 1 cup of oats 1 apple Workout Post Workout: 1 scoop of whey or any protein blend And 40g dextrose or 20 g dextrose and 20 grams of maltodextrine (either way, get 40g carbs IMMEDIATELY after your last set. ^ They key is to get fast acting carbs and protein post workout in shake form. Also, having 2:1 carbs to protein ratio is essential for insulin, testasterone and growth. 30-60 min after your shake, eat a whole meal. This whole meal should look like this: 1 cup of oats 5 oz of chicken breast Early dinner: 1 cup of oats 5 oz of chicken Late Dinner: Steak (sirloin if possible) 1 cup of oats Before bed: ½ scoop of whey 8oz chicken breast 2 tbls olive oil Okay, here is the kicker. I know this diet looks bland and repetitive… because it is. This is just a frame for your diet. I will give you substitutions so you can mess around with things. 1 cup of oats= 3oz dry of any pasta (preferably whole wheat or barilla plus) 1 cup of oats= 3 slices of whole wheat bread (varies, but generally speaking) 1 cup of oats= 300 grams of potato 1 cup of oats= ½ cup (dry) brown or jasmin rice 1 scoop of whey= 3oz of chicken breast, turkey or ham 1 scoop of whey= 2/3 can of tuna 1 scoop of whey= 6 egg whites 1 scoop of whey roughly= 1 cup of fat free cottage cheese. Any questions, just post here man or IM me. A good resource is: Nutritiondata.com __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

06-29-2006, 01:43 AM	#2
Sixpack Optimum Sponsored athlete Join Date: May 2005 Location: Arizona Posts: 867 Recipes: 0 Rep Power: 15	Need more fat in that diet __________________ ["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

07-03-2006, 11:28 PM	#6
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	your MY hero i'm glad you've made your first post. I'm gonna F* you up when we get back to the valley. I'll show you some cool stuff. What are your stats these days? weight, height and fat status PS: you should LOG your junk here at IM. I don't, but you should. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America** Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

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07-03-2006, 08:37 PM	#5
unc219 New Member Join Date: Apr 2006 Posts: 2 Recipes: 0 Rep Power: 0	looks good, thanks alot i appriciate it. and yeah ill probably be doing some of those substitutions...i dont think i can take 6 cups of oats a day. Thanks again...youre my new hero