Diet Outline

[Double3]

Follow what Nark wrote up and you will be on your way

[Narkissos]

Originally Posted by dr doom

all i can say is wow! thank you all so very much for all this great information. i will be going through this and making changes that are much needed and i will restructure my diet plan.

Np bro.. Goodluck.

-CNS

[Kuzin Tarell]

Originally Posted by Double3

Follow what Nark wrote up and you will be on your way

word, he just got for free what people pay money for

[Narkissos]

Originally Posted by Kuzin Tarell

word, he just got for free what people pay money for

Nah.. my customized diets are way more detailed

-CNS

[TheBrent]

Yeah I was just by your board nark. I may take you up on your diet services. Great price, from a great guy.

[dr doom]

this is what i have come up with so far. i still need to get more protein!
meal 1 (6am)
protein shake and oatmeal
meal 2 (9am)
egg whites
1 orange......good idea?
meal 3 (noon)
brown rice with ground chicken and california blend veggies
meal 4 (2pm)
cottage cheese, sugar free jam with and apple
meal 5 (post workout 6pm)
protein shake
chicken breast
grean beans
meal 6 (8pm)
70/30 fat free sugar free pudding with a scoop of protein........good idea?

calories 2300
protein 210g<-----still too damn low!
carbs 100g
fat 30g
fiber 10g

sooner or later im gonna get this!

[Kuzin Tarell]

Originally Posted by dr doom

this is what i have come up with so far. i still need to get more protein!
meal 1 (6am)
protein shake and oatmeal
meal 2 (9am)
egg whites
1 orange......good idea?
meal 3 (noon)
brown rice with ground chicken and california blend veggies
meal 4 (2pm)
cottage cheese, sugar free jam with and apple
meal 5 (post workout 6pm)
protein shake
chicken breast
grean beans
meal 6 (8pm)
70/30 fat free sugar free pudding with a scoop of protein........good idea?

calories 2300
protein 210g<-----still too damn low!
carbs 100g
fat 30g
fiber 10g

sooner or later im gonna get this!

All you need to do to get in more protein is take in more per meal. 50 grams of protein every meal = 300 grams @ 6 meals a day , simple. Where is the fast acting carbs post workout? Also, why take in whey protein and chicken breast and veggies in one meal? Just mix in whey and waxy maize then save the chicken and veggies for your ppwo meal. the last meal would be better off with a pro/carb meal since you only have one meal after your workout to replenish glycogen.

[Narkissos]

Originally Posted by TheBrent

Yeah I was just by your board nark. I may take you up on your diet services. Great price, from a great guy.

Thanks for the good words buddy

[Narkissos]

Firstly..Gonna quote myself:

Originally Posted by Narkissos

232 lbs... 18% bf

= 190 lean body mass.

= a caloric need of about: 2300 kcals

Now.. to quote your current kcal range:

Originally Posted by dr doom

calories 2300

^^..better.

Originally Posted by dr doom

this is what i have come up with so far. i still need to get more protein!

Not necessarily. The most important thing is to try it.

After 6-12 weeks you'll know if you 'need' more or not.

Originally Posted by dr doom

meal 1 (6am)
protein shake and oatmeal
meal 2 (9am)

Decent... Add a multivitamin here

Originally Posted by dr doom

egg whites
1 orange......good idea?

Yep... I like it.

Consume the fruit first.

Originally Posted by dr doom

meal 3 (noon)
brown rice with ground chicken and california blend veggies

Nice. Add 2-3 grams Fish oil to this meal. (Capsule form for convenience)

Originally Posted by dr doom

meal 4 (2pm)
cottage cheese, sugar free jam with and apple

Exchange this meal with meal 5...consuming this post-workout.

Originally Posted by dr doom

meal 5 (post workout 6pm)
protein shake
chicken breast
grean beans

Switch this into meal 4's slot... consuming this pre-workout.

What's the protein count in this meal?

If it's significantly more than 40 gr... i would reduce it... adding some protein to another meal.

Originally Posted by dr doom

meal 6 (8pm)
70/30 fat free sugar free pudding with a scoop of protein........good idea?

Yep..great idea.

Add 2-3 grams of fish oil here... and voila, your diet is done.

Originally Posted by dr doom

calories 2300
protein 210g<-----still too damn low!
carbs 100g
fat 30g
fiber 10g

sooner or later im gonna get this!

It looks good.

Especially since your primary goal is fat-loss.

Your net carbs may be a lil lower... due to the fiber count.

..But..should be more than enough.

Good luck

-CNS

[Narkissos]

Originally Posted by Kuzin Tarell

you only have one meal after your workout to replenish glycogen.

Glycogen is replenished all day.

Insulin sensitivity is higher after resistance training.. but glucose uptake does not cease because you're not working out.

-CNS