Diet Help

[GeorgiaDawg]

I'm currently 160-165lbs, 5'11, 17 years old. I'm wanting to get up to about 180-190 lbs, but im still wanting to be lean. I was wondering if some of you could help me out on setting up a diet to help me reach my goal. Keep in mind I'm a high school student.

Current diet. During the week.


7-7:30am - 2 eggs scrambled in with a 2 sausage patties and cheese

11:30-12:00-Chicken Sandwich and a small salad with milk

3:30-4:00 20 gram Protein Shake

4:00-5:00 Workout

5:00-5:30 20 gram protein shack with 5 grams of creatine

6:30-7:00 Normally chicken breast, salmon, or steak with a baked potato or some other veggie

and if i want a snack ill normally make me a peanut butter sandwich.

plz help

[gncrep]

Is the shake you take after you workout a gainer shake? How many calories is it?

[GeorgiaDawg]

Is the shake you take after you workout a gainer shake? How many calories is it?

http://www.discountanabolics.com/p/MR03

i only have 1 protein, i dont have a plain whey protein and a weight gainer, i just have whey.


also what does &amp mean?

ex. biceps & triceps

[mcsteveof2h2h]

a low fat protein shake before bed would be good man

remember when you sleep is when your body builds the muscle so you need something to feed it for growth

and besides who doesnt love going to bed with a full stomach of protein

if your trying to stay lean i would watch out for animal fats as well
in nature i follow the joe weider thinking that animal fat (beef,pork ect.) arent the best things and I keep them consistantly low in my diet and stick with fish, chicken and cleaner foods when i do get a red meat kind of craving i eat buffalo meat which is extremely low in fat and has huge numbers in the protein area

[GeorgiaDawg]

a low fat protein shake before bed would be good man

remember when you sleep is when your body builds the muscle so you need something to feed it for growth

and besides who doesnt love going to bed with a full stomach of protein

if your trying to stay lean i would watch out for animal fats as well
in nature i follow the joe weider thinking that animal fat (beef,pork ect.) arent the best things and I keep them consistantly low in my diet and stick with fish, chicken and cleaner foods when i do get a red meat kind of craving i eat buffalo meat which is extremely low in fat and has huge numbers in the protein area

well i mainly eat chicken and salmon. we eat filet mignon once a week.

what im takeing now has low fat so im assuming thats okey.

[mcsteveof2h2h]

yeah that sounds like a solid plan my friend

i looked at your protein powder looks pretty solid that would work great

just remember not to underestimate your after workout meal if you can make sure to get that in within 20 minutes or less of your last set

[GeorgiaDawg]

yeah that sounds like a solid plan my friend

i looked at your protein powder looks pretty solid that would work great

just remember not to underestimate your after workout meal if you can make sure to get that in within 20 minutes or less of your last set


MEAL??? or protein shake. because i take my protein and creatin right after my workout then i eat dinner a few hours later.

[mcsteveof2h2h]

i always prefer a meal after a lift to supplement the depletion of carbs, fats, and proteins...

BUT a shake is better than nothing so that is just fine after a lift

remember you want to try and eat (HEALTHY!) around every 2-3 hours this around the time it takes your body to fall into a catabolic state which is no good at all

[GeorgiaDawg]

well being in high school makes it difficult to eat every 2-3 hours. thats why i posted my diet hopeing for suggestions keeping in mind im not able to eat 2-3 hours a day.

[dinoiii]

will try and get back to you before tomorrow - but am swamped at the hospital. Inbox is full for PM's. If you desire an answer, I would have to say kick me an email. Address available in "inside the mind of dinoiii" thread in Off Topic Forum.

[GeorgiaDawg]

k i emailed u dinoiii. although id still appreciate suggestions.

[dinoiii]

Yeah, it has been a very busy weekend...

I had an opportunity to travel back to NY to celebrate clients #6000 and 6001. Then of course I had an opportunity to jump down to the city to catch the Giants defeating the Cowboys. Good time. It was a treat based on the fact that yesterday was my birthday, so a "free" (for me) NFL game is always nice!

Back to the thread...I will get you an email by the latest tomorrow.

An immediate comment in re-reading this thread: Why the strict focus on "low-fat" meats. I am not sure this need be imperative. Fats for the most part can serve as precursors for T production. Now, this is not to say that you shouldn't consider strategic placement of these fats...however, your diet may be currently a bit too low. Suggestion: FOR EVERYONE ACTUALLY - since, even low-fat diets (of the bodybuilder type) should contain roughly 30% fat as my honest belief, the breakdown of this should come as 45:45:10 - Monounsat:Polyunsat:Saturates. This as ALL things should be CYCLED for optimization though NO ONE usually considers cycling of fats, just carbs, calories, and some newER (but not entirely a new concept) groups - protein.

[GeorgiaDawg]

i dont really focus on the low fat meats i just like chicked and fish better then i do other meats. ;-)


Happy B-Day BTW. I didnt see the Giants game, I was too excited by the ass whooping Georiga put on LSU on Saturday. I think what made it so sweet is that Georgia was the under dog and everyone thought UGA was gonna lose.... GO DAWGS

[dinoiii]

G-Dawg

What does your diet look like on the weekends? The diet you included tells me you are simply STARVING YOURSELF. It is likely to be dubbed "good" for a high school kid for the most part, but in reality - a high school kid, a 20-year old business class man, a 30-year old guy prepping for mid life (think avg. life expectancy males), or even his 70-year old retired dad/grandfather ALL NEED MORE CALORIES TO ALLOW FOR GROWTH. Matter can neither be created nor destroyed from esentially NOTHING (well, perhaps a little above nothing). Your problems are compounded by how young you are. Your metabolism seems to do ok.




YOUR DIET

IMMEDIATELY UPON RISING (I know you don't wake up and head out the door so you can fill in the time): 1 FULL CUP Oatmeal, 2 FULL SCOOPS PROTEIN (40 grams MINIMUM) - likely of the whey variety to make up for your nighttime fast, (consider a piece of fruit - apples, pears and berries ONLY - FORGET BANANAS, CITRUS FRUITS, and the like)

7-7:30am - 2 eggs scrambled in with a 2 sausage patties and cheese (now that you are no longer ketogenic in the AM. I am hoping to see this meal change to some degree...perhaps a little cottage cheese and some more protein with a couple slices of whole grain bread (toasted or not) - you know the kind that looks like wood chips have been baked into the crust - make it here.

11:30-12:00- Chicken Sandwich and a small salad with milk (I don't mind this just wish it came about an hour earlier but understand your dilemma).

3:30 (NOT 4:00 if that is a workout time) 20 gram Protein Shake

4:15-5:15 Workout

5:15 P-E-R-I-O-D, DO NOT WAIT: 40 gram protein shack with 5 grams of creatine (you are welcome to add some carbs here too - Cytosport has a couple of decent products for carb calories - like their Gulp N Go products)

6:30-7:00 Normally chicken breast, salmon, or steak with a baked potato or some other veggie (OK)

YOU NEED (don't care if you want one) snack: casein-option snack at say about 9 or 10 pm

[mcsteveof2h2h]

thats an excellent plan of attack and would easily do the trick

excellent plan Dinoiii

[GeorgiaDawg]

Sorry dinoiii, I didn't notice you responded again I'v been looking in my mail box. So basically I need to add a protein shake in the morning, with oatmeal, more carbs, extra 20grams for protein after my workout and protein before I go to bed. Also I get out of school at 3:30 so I get home normally about 3:40 and make a shake, drink it and get started working out right when I'm done. Do I need to wait 30 minutes after I drink it?

also could you recommend a casein snack because I have no clue about casein.

[dinoiii]

Some great choices for a casein blend have been suggested in best protein threads abound on here. Few products get the dinoiii seal of approval ;-) so if they have made this list, they are something to talk about. Again, many may not think it is that big a deal to be recommended by me, however, when I would like to join an arena of overcrowded powders in the VERY NEAR FUTURE, my recommendation comes VERY UNBIASED at this time. Believe me, if its on the market, I have either tried it, tested it in the lab, or know some things about the processing. I DO NOT LIKE PROTEINS OF THIS CATEGORY THAT HAVE NOT MADE THE LIST - PERIOD.

btw: THEY ARE NOT LISTED IN ANY PARTICULAR ORDER.


Predominate Casein Blends:
Xtreme Formulations Ultra Peptide
Biotest Lo Carb Grow
ISS Research Micellar Matrix
VPX Micellean
HSN Driver
Dorian Yates Pro Peptide


Mixed Blends would be ok too:
SAN Infusion (albeit a bit higher in caloric content, it is a great all-around addition sometimes forgotten)
Nutrabolics Isobolic
Syntrax Matrix 5.0

[dinoiii]

again, my suggestions for you are a bit less stringent than for older guys because you are still in high school. I think however, the items I have listed to ammend your diet should do wonders for a bit more mass.



Yes is the answer to all of your questions.

and 45 minutes is a better bet to wait for the workout if you can allowing time to shunt blood away from the GI tract back to the muscles for your workout.


Again, what does your diet look like on the weekend?

[GeorgiaDawg]

on the weekends i normally work so when i wake up i normally eat a bagal in the morning and a couple hours later before i leave to go to work i normally eat a ham and turkey sandwich and between work and supper i take a peanut butter sandwich. and for supper like always its normally fish, chicken, or steak with a baked potato and vegis.