NJI
05-30-2003, 10:10 AM
Many of you here at ABC request diet critiques, which is great. However, it makes it a lot faster and easier if you provide the following information: <ul type="square"> Your height, weight and body fat percentage.
Current goals ( long and short term ), be specific.
Calorie and macronutrient breakdown of the entire diet.
Supplements you're taking or considering.
Somatype: Are you an ectomorph ( very skinny, trouble gaining weight ), mesomorph ( medium/normal size, athletic ), or an endomorph ( naturally overweight, trouble losing weight )? [/list]Here is a great example:
[ QUOTE ]
<font color="red"> STATS </font>
Age: 18 years
Weight: 150 pounds
Height: 5'8"
Body fat: 8.5%
LBM: 137.25 pounds
<font color="red"> GOALS </font>
1) Increase LBM 15-20 pounds.
2) Keep fat gain to a minimum.
3) Increase overall speed ( 40m ) and flexability.
4) Increase my vertical above 30 inches.
5) Learn!
6) Get into bed by 9:30PM CST every night.
7) Drink 128 ounces of water per day.
<font color="red"> DIET </font>
Nurtient profile ( workout day ):
Calories: 3026
Protein: 227g
Carbs: 302g
Fat: 108g
Water: 128oz
Nutrient profile ( non-workout day ):
Calories: 2620
Protein: 227g
Carbs: 202g
Fat: 108g
Water: 128oz
These numbers work out to about 30P/40C/30F. Meals are spaced 3 hours apart. On workout days I will consume 400 more calories due to the post-workout spike.
Quanity Name Calories Protein Carbs Fat
Meal 1:
4 Eggs 300 24 4 20
0.75C Oatmeal 109 4 19 7
1.5T Udo's 198 0 0 21
1 TwinLab Daily One ( w/o iron )
Meal 2:
5oz Chx Breast 175 40 0 5
2 slices Wheat Bread 122 4 22 0
1C Romaine Lettuce 40 5 5 0
Meal 3:
5oz Chx Breast 175 40 0 5
2 slices Wheat Bread 122 4 22 0
1C Romaine Lettuce 40 5 5 0
Meal 4 ( pre-workout ):
1 Myoplex 280 42 24 2
1 Banana 105 1 27 0
10g EAS L-Glutamine
1 EAS Athlete's Antioxidant Blend
1g Vitamin C
Post-workout ( workout day only, in locker room ):
50g 50/50 Dextrose/Maltodextrin 200 0 50 0
5g Optimum Creatine
10g EAS L-Glutamine
1 EAS Athlete's Antioxidant Blend
1.5g Vitamin C
Meal 5 ( eaten immediately when I get home from workout ):
1 Myoplex 280 42 24 2
1 Banana 105 1 27 0
1.5T Udo's 198 0 0 21
5g Optimum Creatine ( non-workout day )
10g EAS L-Glutamine ( non-workout day )
1 EAS Athlete's Antioxidant Blend ( non-workout day )
1g Vitamin C
Meal 6:
I've begun to eat dinner with my family. We're going through some tough times and I have to. The dinner is always different and I don't always eat it. I'm bulking though, I just make sure that I only eat low GI carbs during the meal.
Meal 7 ( 30 minutes before bed ):
2 Optimum 100% Whey 220 44 5 3
1.5T Udo's 198 0 0 21
10g EAS L-Glutamine
1 EAS Athlete's Antioxidant Blend
1g Vitamin C
1g Calcium
1 EAS ZMA HP ( 30 minutes before meal 6 )
Any help greatly appreciated!
[/ QUOTE ]
Current goals ( long and short term ), be specific.
Calorie and macronutrient breakdown of the entire diet.
Supplements you're taking or considering.
Somatype: Are you an ectomorph ( very skinny, trouble gaining weight ), mesomorph ( medium/normal size, athletic ), or an endomorph ( naturally overweight, trouble losing weight )? [/list]Here is a great example:
[ QUOTE ]
<font color="red"> STATS </font>
Age: 18 years
Weight: 150 pounds
Height: 5'8"
Body fat: 8.5%
LBM: 137.25 pounds
<font color="red"> GOALS </font>
1) Increase LBM 15-20 pounds.
2) Keep fat gain to a minimum.
3) Increase overall speed ( 40m ) and flexability.
4) Increase my vertical above 30 inches.
5) Learn!
6) Get into bed by 9:30PM CST every night.
7) Drink 128 ounces of water per day.
<font color="red"> DIET </font>
Nurtient profile ( workout day ):
Calories: 3026
Protein: 227g
Carbs: 302g
Fat: 108g
Water: 128oz
Nutrient profile ( non-workout day ):
Calories: 2620
Protein: 227g
Carbs: 202g
Fat: 108g
Water: 128oz
These numbers work out to about 30P/40C/30F. Meals are spaced 3 hours apart. On workout days I will consume 400 more calories due to the post-workout spike.
Quanity Name Calories Protein Carbs Fat
Meal 1:
4 Eggs 300 24 4 20
0.75C Oatmeal 109 4 19 7
1.5T Udo's 198 0 0 21
1 TwinLab Daily One ( w/o iron )
Meal 2:
5oz Chx Breast 175 40 0 5
2 slices Wheat Bread 122 4 22 0
1C Romaine Lettuce 40 5 5 0
Meal 3:
5oz Chx Breast 175 40 0 5
2 slices Wheat Bread 122 4 22 0
1C Romaine Lettuce 40 5 5 0
Meal 4 ( pre-workout ):
1 Myoplex 280 42 24 2
1 Banana 105 1 27 0
10g EAS L-Glutamine
1 EAS Athlete's Antioxidant Blend
1g Vitamin C
Post-workout ( workout day only, in locker room ):
50g 50/50 Dextrose/Maltodextrin 200 0 50 0
5g Optimum Creatine
10g EAS L-Glutamine
1 EAS Athlete's Antioxidant Blend
1.5g Vitamin C
Meal 5 ( eaten immediately when I get home from workout ):
1 Myoplex 280 42 24 2
1 Banana 105 1 27 0
1.5T Udo's 198 0 0 21
5g Optimum Creatine ( non-workout day )
10g EAS L-Glutamine ( non-workout day )
1 EAS Athlete's Antioxidant Blend ( non-workout day )
1g Vitamin C
Meal 6:
I've begun to eat dinner with my family. We're going through some tough times and I have to. The dinner is always different and I don't always eat it. I'm bulking though, I just make sure that I only eat low GI carbs during the meal.
Meal 7 ( 30 minutes before bed ):
2 Optimum 100% Whey 220 44 5 3
1.5T Udo's 198 0 0 21
10g EAS L-Glutamine
1 EAS Athlete's Antioxidant Blend
1g Vitamin C
1g Calcium
1 EAS ZMA HP ( 30 minutes before meal 6 )
Any help greatly appreciated!
[/ QUOTE ]