Sport Need help polishing my diet.

Sport Fitness
J

Jani

0
Well I have started the Rippetoe's program and I wanted to know if my diet is on mark. I spent quite some time and I think I have it down OK. I don't get bored of eating the same stuff everyday and also my foods are limited since I'm not the one who buys them ._.
My Stats
Age : 18
Weight : 130lb (kinda pudgy though)
Height : 5'7

I want to go to around 150-160 then cut.

Diet

(7:00 a.m.) Meal 1
2 egg white
2 whole eggs
Turkey Sandwich
Whey Scoop
1 cup of Skim Milk

(9:00 a.m.) Meal 2
1 cup of oatmeal
1 banana
1/2 Whey Scoop

(1:00 p.m.) Meal 3
5oz of Chicken Breast
1 Cup of Brown Rice
Salad

(2:30 p.m.) Meal 4
1/2 Cup of Oatmeal
1/2 Whey Scoop
2tbs of Peanut Butter
1 cup of Skim Milk

(3:00 p.m.)
Creatine (Storm)

*workout*

(4:00-4:30 p.m) After Workout
1/2 cup of oatmeal
1 Whey Scoop
Banana

(6:30 p.m.) Meal 5
2 egg white
2 whole eggs
1 cup of brown rice

(8:30 p.m.) Snack
1 apple
1 cup of oatmeal

(9:30 - 10:00 p.m.)
1 scoop of Casein
1 cup of Milk

Protein : 231g
Carbs : 393g
Fat: 98g

Any input on what I should fix is appreciated.

Oh yeah I also had a Q bout creatine...Do I take it in rest days too?
 
Looks like a solid bulk diet. And yes, take creatine everyday.
 
Only thing I would change is after your work out. Drop the oatmeal and eat an apple or some other simple carb. Your body needs complex carbs before a workout and simple ones right after.

Everything else looks good though. 130 and 5'7 and you think you look pudgy? That's tiny. I think you can easily be 150 or 160 and be cut up at 5'7.
 
Diet

(7:00 a.m.) Meal 1
2 egg white
2 whole eggs
1 cup of oatmeal
1 banana
Whey Scoop
1 cup of Skim Milk

(9:00 a.m.) Meal 2
Turkey Sandwich
Cottage cheese or chicken breast

(1:00 p.m.) Meal 3
5oz of Chicken Breast
1 Cup of Brown Rice
Salad

(2:30 p.m.) Meal 4
1/2 Cup of Oatmeal
1/2 Whey Scoop
2tbs of Peanut Butter
1 cup of Skim Milk


*workout*

(4:00-4:30 p.m) After Workout
Creatine (Storm)
1/2 cup of oatmeal
1 Whey Scoop
Banana

(6:30 p.m.) Meal 5
2 egg white
2 whole eggs
1 cup of brown rice

(8:30 p.m.) Snack
1 apple
1 cup of oatmeal

(9:30 - 10:00 p.m.)
1 scoop of Casein (or 1 cup of cottage cheese)
1 cup of Milk




I adjusted your diet to what I would do but that's just me though. Bold are the adjustments. Remember to take multivatimens.
 
The thing is that during 9-12 I am at school so Meal 2 is more like a snack. But a sandwich can be done, maybe some almonds? So like 0 complex carbs after workout? or just a bit is ok.

Does it really matter if I take creatine before or after?\ workout? Just wanna clear this up heh.
 
Last edited:
I think your having whey powder too many times per day and i really dont think a 130lb guy needs quite so much protein, but thats up to you.

Below i changed your diet up a bit for fun and to give you a few different ideas. Most of your meals are fine i just changed some for variety. Its similar to my diet, but i tried to stay similar to what you have here. I also changed some of the times of your meals cuz i think you need at least 2 hours between solid meals to let thefood digest.

Everyone is different so you will have to experiment to find out what works best for you. These links might help :

Delaware Consumer Health Information Services

Fitness.com - Free Exercises, Fitness Equipment, Customized Workout, Fitness Programs, Fitness Articles, Beauty Fitness, Weight Loss, Weight Training, Diet Plans


T-Nation.com | Bulking Tips for Newbies

T-Nation.com | Starting Strength: The Guide

http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html

http://training.fitness.com/nutrition/nutrition-101-a-32846.html




Diet

(7:00 a.m.) Meal 1
1 cup of oatmeal
1 banana
1 Whey Scoop
Multi vitamin
I mix chocolate whey into my oatmeal, bran and wheat germ, then add unsalted trail mix for good fats (almonds would work), some milk and blueberries.

(9:30 a.m.) Meal 2
turkey/tuna/salmon sandwhich
milk
hand full of trail mix
fruit

(1:00 p.m.) Meal 3
2 Chicken Breasts
1 Cup of Brown Rice
Salad

(3:30 p.m.) Meal 4
This meal should be 1hr 30min - 2hr before workout
1/2 Cup of Oatmeal
1 Whey Scoop
1 cup of Skim Milk

5 pm *workout*

(6:00 p.m) After Workout
2 Whey Scoop
Banana
(I drink 2 scoops of gatorade followed by 2 scoops of whey)

(7:15-7:30 p.m.) Meal 5
3 whole eggs
2 pieces whole wheat toast
3 slices turkey bacon or canadian bacon
fruit

(10:00 p.m.)
cottage cheese
fruit
(i eat some carbs before bed because it helps me sleep, but thats up to you if you dont want to)

Good luck with everything. :)
 
Jani said:
The thing is that during 9-12 I am at school so Meal 2 is more like a snack. But a sandwich can be done, maybe some almonds? So like 0 complex carbs after workout? or just a bit is ok.

Does it really matter if I take creatine before or after?\ workout? Just wanna clear this up heh.
Click to expand...


I personally eat zero but you can have some, it won't hurt. Just make sure you get a good 40-50 simple carbs right after your workout with about the same amount of fast digesting protein. Some bodybuilders drink 2 cokes right after they workout. I like fruit myself.

After 2 or three hours after workout you want to have more protein. I eat a chicken breast or steak myself.
 
wesrman said:
I think your having whey powder too many times per day and i really dont think a 130lb guy needs quite so much protein, but thats up to you.

Below i changed your diet up a bit for fun and to give you a few different ideas. Most of your meals are fine i just changed some for variety. Its similar to my diet, but i tried to stay similar to what you have here. I also changed some of the times of your meals cuz i think you need at least 2 hours between solid meals to let thefood digest.

Everyone is different so you will have to experiment to find out what works best for you. These links might help :

Delaware Consumer Health Information Services

Fitness.com - Free Exercises, Fitness Equipment, Customized Workout, Fitness Programs, Fitness Articles, Beauty Fitness, Weight Loss, Weight Training, Diet Plans


T-Nation.com | Bulking Tips for Newbies

T-Nation.com | Starting Strength: The Guide

http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html

http://training.fitness.com/nutrition/nutrition-101-a-32846.html




Diet

(7:00 a.m.) Meal 1
1 cup of oatmeal
1 banana
1 Whey Scoop
Multi vitamin
I mix chocolate whey into my oatmeal, bran and wheat germ, then add unsalted trail mix for good fats (almonds would work), some milk and blueberries.

(9:30 a.m.) Meal 2
turkey/tuna/salmon sandwhich
milk
hand full of trail mix
fruit

(1:00 p.m.) Meal 3
2 Chicken Breasts
1 Cup of Brown Rice
Salad

(3:30 p.m.) Meal 4
This meal should be 1hr 30min - 2hr before workout
1/2 Cup of Oatmeal
1 Whey Scoop
1 cup of Skim Milk

5 pm *workout*

(6:00 p.m) After Workout
2 Whey Scoop
Banana
(I drink 2 scoops of gatorade followed by 2 scoops of whey)

(7:15-7:30 p.m.) Meal 5
3 whole eggs
2 pieces whole wheat toast
3 slices turkey bacon or canadian bacon
fruit

(10:00 p.m.)
cottage cheese
fruit
(i eat some carbs before bed because it helps me sleep, but thats up to you if you dont want to)

Good luck with everything. :)
Click to expand...

I like how you changed it. I think Im going to replace the whey in Meal 4 with eggs.
(3:30 p.m.) Meal 4
1/2 Cup of Oatmeal
3 egg white
2 whole eggs
1 cup of Skim Milk

Hows that ?
 
Any meal is good as long as it fits into your daily requirements of calories protein, fats, carbs and fiber. I personally never throw away the yolk, but thats just me.

A great snack is hard boiled eggs. You can make a bunch of them and put them in the fridge so they're ready when you want them.
 
wesrman, do you drink the 2 scoops of Gatorade cuz of the carbs? So in my case I would mix it with creatine right then drink my whey.
 
Jani said:
wesrman, do you drink the 2 scoops of Gatorade cuz of the carbs? So in my case I would mix it with creatine right then drink my whey.
Click to expand...

Yes i drink it because of the carbs and because its cheap if you buy the tins. They're $5 or $6 and last a few weeks to a month.

Does your creatine have carbs in it already???
 
The Polish Diet

Polish cuisine, how can I describe it? It would be insulting to any Pole, and also to the uniqueness of the flavors, to even hastily refer to it as a cross between German, Russian and Austrian… So I won’t. Instead I will describe for you the unique characteristics and also unforeseen possibilities for both weight loss and cross barrier culinary experiences.
 
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