Good Improvements on My Diet?

Bigger Stronger Leaner Competitive Bodybuilding
1

As most of you know, I had a problem with eating a lot, ect, getting fat and what not but I am posting caus I believe since that week ago, I am doing much better. Doin’ WS4SB routine every other day, cross country 5 days a week, here’s my diet lately. I dunno if I should ramp up the calories more, but hey you guys tell me =)

Workouts at 6am, so on lifting days

6am
Banana (small I know, but I’m fine)

7:20 am PWO / Breakfast (fall under same meal)
Scoop of Whey
2 or 3 Packets Regular Oatmeal
5 or 6 Egg Whites
1 Lg apple

Snack (skanky but no time to really eat)
1 lg apple

Lunch
8-12oz Turkey breast
Salad w/ Balsamic dressing
1.5 cup soft Tofu
Veggies
Orange

Afternoon
1 Lg Apple

Dinner
10-12oz Turkey or Roast Beef or Ham
1.5-2 Cups of soft Tofu
Salad w/ Balsamic
heaping portion of veggies

Option:
2 cups of Cottage cheese
or if caf is cooking healthy today:

2-3 servings of healthy meat (for instance I took about 7-9oz, not sure, of ground turkey meatloaf along with the above food minus the cottage cheese)

then I study and hit the sack. I would prepare something in the caf for snacks, but I only have 2-5 minutes to really eat something that is allowed in an academic building, so can’t really have sandwhiches. I was thinking to pack tofu, but that might get soggy? dunno, but apple usually just keeps me going, amazing how fast I can eat an apple xD.

but yeah…comments? That is muchhh better than what I was at last week as most of you so-said, and I think I weigh about 2-3lbs more now (dunno no scale) but I can feel it and I think I’m starting to fill out also as I actually get some food in me.

2

Just a few thoughts:

a. add a whole egg into your egg whites at breakfast like 4whites and a whole egg. You need part of the yolk to fully use the protein in the egg. It won’t kill you, honest :slight_smile:

b. could you add something to your afternoon snack? Protein shake, nonfat yogurt? Just the fruit is fine, but I would add a proten souce as well just to keep blood sugar from spiking high and leaving you craving for more.

3

eat some form of protein every time you eat…

don’t ditch the egg yolks, they’re good for you…

if you’re running five time a week for distance and doing the modified westside stuff you can handle a good few more carb than you currently eating…

bottom line, make sure you’re gaining weight, there’s got to be a scale some where on your campus, if you’re not gaining weight add even more calories…

4

I agree in practice (not so sure about the utilization issue) – but there’s good stuff in the yolk too (to go along with the bad) – and that one egg goes a long ways towards making those whites look, taste, smell, and “feel” like a “real” omlette.

For a change up – add some frozen spinache. Run cold water over the spinache until it defrosts. Heat in the pan, for a few minutes then pour in the egg/whites on top. Top with Franks Hot sauce – oh man I’m making myself hungry.

Some left-over cubed chicken breast can replace some of your protein mix too (in the omlette of course).

I also agree with adding protein to the between meal meals. A little bit goes a long ways – slows absorption, better insulin response, makes your metabolism work a little more for the calories – plus the protein for muscle building. Nuts, yogurt, cottage cheese, hard boiled egg, beef jerky, even some occasional milk (skim).

[quote]wyrd1 wrote:
Just a few thoughts:

a. add a whole egg into your egg whites at breakfast like 4whites and a whole egg. You need part of the yolk to fully use the protein in the egg. It won’t kill you, honest :slight_smile:

[/quote]

5

I’d pass on the tofu too – instead, go for: chicken, steak, cottage cheese, red or black beans. Even some lean hamburger, or some turkey baccon.

[quote]friedrice683 wrote:

1.5 cup soft Tofu

[/quote]

6

He can’t. He’s eating from a cafeteria. RTFM.

7

Yeah hit the protein source every meal. If you are living on campus… Shit. Buy a mini deep freeze to keep your tasty treats in till you want to cook that shit up.

Fuk tofu. If it didn’t have parents, a face and didn’t make any cute noises then it musn’t be very good.

And the guy with the hot sauce on the eggs is a genius. that is the best advice you have every received about cooking. And use the real eggs, real eggs are awesome. If i eat just egg whites i get skinny, but when i pop 2 (used to be three when i could fit it in.

I went on vacation and i can’t eat shit ever since. full forever after one meal and my shit seems to come in 1 and 2 kilo logs only, no moderation wat so ever) eggs in that thing i start noticing that I can:

Fight harder in trianing

get stronger

look much more lean and muscley-ish

BTW watch the running unless it’s your sport. That shit is hell on you as far as muscle gain goes. But if you like the runners high and the diarreha then go hard dude.

-chris

8

I stand corrected. I RTFM – but since he’s at least able to control whether he get’s egg whites, or real eggs – I’m assuming he has some control over what he gets (other than the cliched image of a fat white-haired old lady slopping gruel onto a tray). I’d say the majority of students today also have a 'wave, and dorm fridge – but if that’s not the case – you have to use what you’ve got.

And he won’t be in the dorm forever.

[quote]LoneLobo wrote:
He can’t. He’s eating from a cafeteria. RTFM.[/quote]

9

I don’t have a fridge, but I have a wave, but kinda tough. They don’t serve chicken every meal, and the turkey breast and roast beef is unfortunately in the form of deli meat (I estimate one slice = 1oz) ? So I take 8. Today my breakfast was smallll caus I woke up late (alarm I guess is broken) so I made up for it at lunch having 16oz of turkey, yum.

But when the caf DOES serve some lean meat, I always replace my meal with that lean meat source. Also my egg whites and yolks are hard-boiled so no problem on that, it’s not an omelet, unforunately. But they dooooo serve omelets almost every morning, but they aren’t made from eggs, they are made from some egg beater container I take it?

I can’t really see, but they take a scoop out of a jar and pour it on the giant oven thingy. I say it’s like a half a cup or something of some egg mix, but I have tried it and it does taste extremely good, but I rarely choose that because I do not know the nutritional properties and am trying to keep track of everything that I eat and digest blah blah blah. Anyways, thanks for all the suggestions and things.

10

Fried,

Good job man! It sounds like you have come a long way.

The only things I would suggest are the samethings everyone eles mentioned.

Keep it up!

11

Where you getting your fat intake from? Maybe some string cheese or nutbutter with your apple? The individually packaged string cheese things would probably do just fine. I’m not sure what’s in a balsamic dressing, but it seems one macro that’s lacking is fat. No yolks, leanest meats, etc.

Also, about the omelette station in your cafeteria: The cafeteria i used when i was in first year also used a pre-mixed, eggs-from-a-carton solution. I arrived early one day and saw them filling up the vat they scooped from, and all that was in the carton was whole eggs. I imagine it’s probably the same for you.

One ladle full was something like 2 or 3 eggs… not very much, that’s maybe 200 quality calories, if you’re lucky. So i imagine it’s the same stuff. Eggs are dirt cheap to begin with, egg-beater type things or eggs that required extra processing would be more expensive and therefore probably not the option a mass-feeding station would opt for.

With all that running and westside or whatever, just remember that in terms of calories, less is not more. When in doubt, eat more. It’s also more fun. haha. :slight_smile:

12

[quote]friedrice683 wrote:
I don’t have a fridge, but I have a wave, but kinda tough. They don’t serve chicken every meal, and the turkey breast and roast beef is unfortunately in the form of deli meat (I estimate one slice = 1oz) ? So I take 8. Today my breakfast was smallll caus I woke up late (alarm I guess is broken) so I made up for it at lunch having 16oz of turkey, yum.

But when the caf DOES serve some lean meat, I always replace my meal with that lean meat source. Also my egg whites and yolks are hard-boiled so no problem on that, it’s not an omelet, unforunately. But they dooooo serve omelets almost every morning, but they aren’t made from eggs, they are made from some egg beater container I take it?

I can’t really see, but they take a scoop out of a jar and pour it on the giant oven thingy. I say it’s like a half a cup or something of some egg mix, but I have tried it and it does taste extremely good, but I rarely choose that because I do not know the nutritional properties and am trying to keep track of everything that I eat and digest blah blah blah. Anyways, thanks for all the suggestions and things. [/quote]

See about getting a few boxes of protein bars. Metabolic Drive are great, but there are also decent ones available at wall mart, target etc.

They are usually pretty calorically dense, have protein and can be taken anywhere.

13

Hey question:

After running today in the pouring rain, I walked into my dorme basically naked, just boxers on, and took a look for first time really of how I look lately…unforunately I was not happy.

I seem to have some flub growing on my stomach, but it’s only been four days! I take it I have been eating more than I think, but still I can not have put on more than an “actual” pound of fat (3500) calories, so why am I looking bloated ?!

For dinner by the way:
Chicken Enchilada
Pasta
Salad

Should I go back for more? Just not feeling good…

But yeah, I seem to put on a lot of weight by the loooooks of it, but yet I couldn’t, because I have tracked everything I ate and at most, I have eaten 300 more than I think I did, possibly 200 less some days, thus only an excess of 3-4,000 calories in the past 4-5 days so far, but why do I look like I’ve put 7-9 on?!

Should I make the bulk even cleaner and only eat something like cottage cheese when no lean meat is being served and stay away from the deli-meat? Should I be eating less fruits? (wierd because I am only eating apples and oranges, which do not cause an insulin spike from what I’ve read seeing as how they have a low GI, but yeah…)

Anyway to explain this?

14

[quote]friedrice683 wrote:
Hey question:

I seem to have some flub growing on my stomach, but it’s only been four days! I take it I have been eating more than I think, but still I can not have put on more than an “actual” pound of fat (3500) calories, so why am I looking bloated ?!

Anyway to explain this?
[/quote]

sure, you’re insane…

I’ve seen your pics, you’re a sack of bones with some skin stretched over it, yet you’re constantly terrified that you’re getting fat…

you’re one of those people that look at themselves in the mirror and think they’re chubby, while everyone else that sees you thinks you’re more skinny than Paris Hilton…

cucu-for-coco-puffs…

15

Stop freaking out over something that’s happened in four days. Four days is not nearly long enough for your body to pack on enough fat for you to notice it, especially with the diet you’ve presented and the physical activity you are engaging in. It’s probably water due to the change in your diet.

I’ve mentioned this elsewhere here, but during the month of August, my weight went from 190 to 208. Why? I started taking creatine which added more water to my muscles. I started eating more carbs whereas I’d previously been eating almost none. That also added water. I started eating a lot and gained new muscle and fat.

Those three things combined to put 18 pounds on me in a month. But I realized a significant portion of it was water. Yes, there’s some fat, but not much. In the two weeks since then, my weight has gone up to 211. That’s three pounds in two weeks, hardly a fat-adding bonanza.

So stop freaking out over miniscule changes. You’re making big adjustments to your nutrition and exercise regimen. You should expect big changes to your body as it adjusts to a new way of doing things.

Give yourself a few weeks and then look for changes. This isn’t going to be a fast process. Adding muscle takes time, so give it time. Your patience will be rewarded.

16

Alright.

Question…I haven’t had any cheat meals in a long time, no sweets or anything, despite the fact cake and what not is present at every meal, all you can eat, I have eaten all clean foods. However, I couldn’t lift this morning, so after cross country today in the pouring rain I did my lifting regime, lifted very hard for the hour, then went to dinner. I realized hey, with my protein shake I can have some pasta! Some nice carbs to transport the materials. After a plate of pasta, I was still hungry so had a veggie burger (dinner tonight SUCKED). I was still starving…there was all you can eat icecream.

I packed in like probably 1,000 (probably less) calories of icecream in and now feel really guilty about it…but I just kept thinking that the simple carbs since it was only an hour after my workout would help towards the muscle with the protein shake? Wrong? I know I could have chosen much better food, but literally, tonight’s dinner sucked, I was one of the few students who actually ate at the dining hall tonight, most ordered chinese or pizza food.

But yeah…I decided to only have one cheat meal a week on my bulk, and I am taking this as two cheat meals considering how large it was (3 icecream cones), but yeah…

Also, should I replace the fruits at meals with whole wheat bread? Or should I just stay away from the breads and just get almost all of my carbs from fruits and veggies?

17

Evidentally it was Columbo’s Fat Free Frozen Yogurt, looked up nutritional properties and it’s only like 100 calories per a half a cup. So I didn’t have 1,000 calories of the stuff, but I probably had around 600-700 >_>

Anyways, if I shift to working in the evening right after cross country (easier than I thought, not thattttt tired after running), at dinner as I sip my PWO shake, should I just have a big ol’ plate of pasta for the carbs and then maybe some turkey or something?

Or should I still keep my last meal P+F meal even though it’s basically a PWO meal?

Oh and I’ve gained like 2-3lbs in the last 2-3 weeks, at physical other day at 11am I weighed in with my clothes on and stuff 128lbs, last weigh in the morning with no clothes was 124 so yeah.

18

For fuck sakes, are you reading any of the articles on here?

Have you heard of post workout nutrition, or perhaps more modern, peri-workout nutrition?

So, fuck off, stop obsessing, lift, eat, sleep, repeat.

In a month if you don’t like where you are going, you can continue to starve yourself to death as you’ve been doing for most of your life.

Sigh, I’m actually trying to be supportive dude, but your anal obsessive OMG I ate something panic is driving me nuts.

19

Grrrr.

Another thought, buy a fucking tape measure and quit fucking around with a stupid scale with clothes on, clothes off, clothes wet, clothes dry and whatever confusions you can add to your paranoia.

20

Alright I will do that today, that’s a very good idea.

We had a XC lunch today for a big race we’re having today (first race of the year) and somethin is wrong, it’s like I have binge eating disorder or something. I went in there thinking, good just get some good ol’ carbs and maybe a sandwhich and we’ll be good for the race.

They served subs, chicken nuggets and pasta today. They cut up the subs into these pieces, one per person, so I just took one, didn’t care whatever. Bowl of pasta, say maybe 1cup-1.5 possibly two cups but I don’t think so. Then afterwards it’s like that food kicked in a huuuuge hunger and everyone else was eating a plate of nuggets so I went in and got a plate of chicken nuggets.

After I would say 12-15 of them fuckers I was STILL really hungry so got another one.

It’s like once I start eating lately it takes all of my discipline to stop?! Is this normal…Everyone else seemed to not even finish their plate of food while I was going back for thirds >_> I felt like a fatass lol

But anyways, then relaxed for 15 minutes and found out only time to lift would be then so I went lifting and now I am just waiting on the meet now, so yeah. Its 5k.

Reason I am so paranoid was because I thought I was fat before I became anorexic and now all I care about is looking good physically (mainly not being fat) and I just don’t want to get fat.

Also, I feel like my metabolism is getting back to its old self. I mean I did have 3 bowel movements in the past 6 hours since I’ve been awake, 2 last night, and 2 in the afternoon yesterday. Is this normal >_<