View Full Version : Due to popular demand: Ol' Papa's diet....

01-24-2001, 03:17 PM
6' 3"
204lbs (approx)
18-20% BF (derived from 'stand-on scales')
BMR = 3435.04 kcals

Meal 1: 225g of muslei (with 100ml semi-skimmed milk)
Totals: 874.75 kcals
26.575g pro
155.75g carbs
16.1g fat

Tin of tuna
Totals: 136.5 kcals
34.1g pro
0g carbs
0.8g fat

5g Glutamine

Meal 2: 100g oatmeal (with 100ml semi-skimmed milk)
Totals: 433 kcals
15.2g pro
73g carbs
8.9g fat

Whey protein shake (with 400mls semi-skimmed milk)
Totals: 279 kcals
30.6g pro
21.5g carbs
7.8g fat

Post trainning: 500ml grape juice (sometimes with creatine)
Totals: 326 kcals
78g carbs

Protein shake
Approx totals: 365 kcals
47g pro
26.5g carbs
10.5g fat

Meal 3: Beans on wholewheat toast
Totals: 470kcals
27.6g pro
81g carbs
3.8g fat

Whey protein shake
Totals: 279 kcals
30.6g pro
21.5g carbs
7.8g fat

Meal 4: 2 chicken breast (with mixed veg - calories from veg not counted)
Totals(approx): 174 kcals
32.7g pro
0g carbs
4.8g fat

Meal 5: 9 egg whites, 3 egg yolks
Totals: 312 kcals
39g pro
6g carbs
15g fat

Meal 6: Whey protein shake (in water)
Totals: 130 kcals
22g pro
6g carbs
2g fat

Can of Tuna
Totals: 136.5 kcals
34.1g pro
0g carbs
0.8g fat

Daily totals: 3915.75 kcals
339.475g pro
469.25g carbs
78.3g fat

Joe Black
01-25-2001, 06:56 AM
Ready for some critism ? ?

I think you are using too much whey.... Try and get more of your protein from meat sources like tuna and chicken.. If needs be cook up a load in the morning..

Also your meal amounts seem very unconsistent. Not sure if it is that important but your proetin for each meal is normally very different as is the carbs,.. Have you ever thought about distrubuting it more evenly throughout the day ?

Just some thoughts :)

01-25-2001, 07:15 AM
Hey CD,

Dont look at those scales ... there absoule sh!te ..... I bought some and took them back ... it said I had something like 35% bodyfat. They just calculate height against weight and give you a reading. Example .... if a 6ft 2" guy who was shredded at 250pounds got on the scales and a 6ft 2" 250 fat bloke go on ....... the body fat reading would be the same. There a rip off.

01-25-2001, 10:32 AM
1. What are your goals? Be specific.
2. Agree with Hulk about the protein shakes ...
3. Also agree about balancing the calories out.

Overall, the food choices look decent.

01-25-2001, 02:40 PM
Ok guys, thanks for the replies.

I already knew about the terrible calorie balancing, but this suits my schedule, which is between school, work, homework, trainning, social life and rest. As you can see a 17 year old's life is very hectic! It's difficult to plan such a large diet around my already limited time.(i really should get my ass off this damn internet!)I try my best, however.

I try my best to get the fundamentals in, e.g. eating a large breakfast etc...

I also try to vary my protein sources but you must bare in mind i dislike beef or any read meat for that matter.

I consume alot of whey protein cause of the practibility, i.e. it's quick and easy to make and eat.

Hulk, you say eat more tuna and chicken. I already eat two tins of tuna a day! Sometimes 3! I couldn't stomache any more. I hear you about the chicken though, i will take your advice thank you.

Usually my carb intake depends upon the time of the day. That is, more in the morning and an hour before working out; simple carbs straight after trainning; more complex carbs an hour after trainning. I try to reduce carbs as the night goes on to try and prevent unnecessary body fat addition.

Cooking food up in the moring is a bit impractical for me hulk, i could always try and do it in the evening before:).

Right, i think thats all risen points covered as of now. But please keep any comments coming, rememeber, i can't improve if i don't know what needs fixing...:)

Thanks again...

01-27-2001, 09:20 AM
I understand that you have a busy schedule and that is the same for most of us. The only problem I see with you diet is your protein intake. IT IS WAY TO MUCH!! You should be taking about .6 to 1.0g per kg of body weight. By taking in the amount of protein you are you may be hurting yourself. Try to cut back a bit on the protein and add those grams in carbs. Good luck.

01-27-2001, 11:20 AM
If you look carefully, you see that i counted incomplete protein as well. My complete protein consumption totals approx. 268g. This is just short of the 1.5g per lb i was aiming for.

I've never heard anywhere that protein intake should be 0.6 to 1g per lb. I heard at least 1g per lb.

Protein is only damaging if you eat ridiculous amounts over a very long period of time...or so i've heard.

[Edited by The_Chicken_Daddy on 01-27-2001 at 01:20 PM]

01-27-2001, 11:22 AM
I've just noticed that you said per kg of bodyweight and not per lb.

i don't think 0.6g per kg of bodyweight is enough...or am i wrong?

01-28-2001, 08:17 AM
I was considering consuming the eggs throughout the day, breaking them up evenly so that i get a steady supply of 'good fat'. This a good idea?

Joe Black
01-28-2001, 08:37 AM
use peanuts and flax seed oil to keep your fats up :)

cheap, easy and effective..

01-28-2001, 09:59 AM
braveheart99: .6g of protein per kg of bodyweight is not enough. are you sure its kg and not .6 to 1g per pound. i weigh 160 and if i ate .6g per kg of body weight that would be less than 50g of protein for a day. that aint right.

[Edited by Behemouth on 01-28-2001 at 12:02 PM]

01-28-2001, 10:15 AM
0.6 grams per kilo is only accurate for people who do not lift or do any physical activity. For bodybuilders though you should get 2 grams per kilogram.

01-28-2001, 10:46 AM
Try and put some salmon in your diet , it has good fats in it, try the tinned Princes variety it is fairrl inexpensive and has 18.3g of protein per 100g and 5.6g of fat per 100g

01-28-2001, 11:40 AM
you do not need to eat any more protein as you eat enough already. follows hulks advice for good fat maybe add some oily fish instead.