Nutrition Plan Look Over

Diet and Nutrition
1

Need advice, suggestion or comment about my nutrition plan
thanks in advance

Directly after waking up:

  • half a scoop of Whey in 200ml milk
  • 1/2 cup oatmeal mix with 1/2 cup meal replacement cereal
  • 2 whole eggs
  • 1/2 multivitamin
  • 1000mg fish oil
    (workout is about 1h30 or 2h after first meal)

… about 2-3 500ml glass of water …

  • 5 caps of BCAA (approximately 2600mg of BCAA (45-60min before workout)
  • 1/2 of whey in water (30min before workout)
  • 200 mg caffeine (30 before workout)
  • banana or apple (15 min before)

WORKOUT (500mg of vitamin C while working out)+ lightly salted water

immediately after workout:

  • 1and1/2 scoop of whey
  • 30-35 g of dextrose
  • 300ml milk
  • 2 caps of BCAA
  • 1/2 multivitamin

water

1 hours later:

  • 1whole egg
  • 1egg white
  • banana or apple
  • 2-3 spoonful of peanut butter
  • 1 handful of natural almond

water

2-3 hours later:

  • chicken breast or salmon or beef
  • green vegetable: broccoli, pea, asparagus etc
  • 1000mg fish oil

water

2-3 hours later:

  • 2 egg white
  • 3-4 spoonful of peanut butter
  • handful of almond
  • couple slice of mozzarella
    -1000 mg of fish oil

water

2-3 hours later:

  • 2 egg white
  • 2-3 spoonful of peanut butter
  • 1 can of tuna
  • 1000mg of fish oil
    ( about 3-hours before going to sleep
  • 3 caps ZMA 30-45 min before bed
    5-10g of glutamine before bed
2

I think it looks solid, I would only take out the fats in your first solid meal PWO. Put those fats in the following meal. Looks good tho. Very similar to mine…

3

damn thats solid. mines pathetic

4

Ditch the almonds and PB following training. Experiment with some more natural starches.

Casein before bed.

Ditch the mozzarella in favor of some almonds or walnuts you love.

5

edit…looks good.

6

[quote]hexx wrote:
Ditch the almonds and PB following training. Experiment with some more natural starches.

Casein before bed.

Ditch the mozzarella in favor of some almonds or walnuts you love.

[/quote]

i eat almond and peanut butter about 6 hour after training…
and i’m a real peanut butter addict i’ve been eating a 1kg jar every week for the last 5 years and i eat a LOT of almonds. I eat it for for the good fat rather than for the starches and peanut butter contain dextrose and maltodextrin so it create a insulin spike that lead to better absorbtion of fats and proteins

whats your favorite natural starches source?

I used to eat cottage chesse before bed but thought that it could interfer with glutamine and ZMA absortion and still can’t stand the texture… so i think that casein is a really good alternative

whats wromg with mozarella?

When do you think is the best time to take the Vitamin C.?
does 500mg is a good dosage?
when do you think is the best time to take fish oil?

thanks

7

Don’t drink your PWO shake with milk. Use water.

8

looking at your avatar, id say this is a mass gain objective?

the diet is very clean, but it looks like something id use to maintain muscle while stripping fat.

lob a sweet potato or two in the two hours after workouts.

9

[quote]AlCabone wrote:
Don’t drink your PWO shake with milk. Use water.[/quote]

i already drink my PWOshake with water.

10

[quote]chutec wrote:
looking at your avatar, id say this is a mass gain objective?

the diet is very clean, but it looks like something id use to maintain muscle while stripping fat.

lob a sweet potato or two in the two hours after workouts.[/quote]

my avatar is a old picture(145lbs), right now I’m at 180lbs so its kind of a diet for maintaining muscle while stripping fat.

why the sweet potato exactly ?

thanks

11

The sweet potato was me working on the basis that you were trying to gain mass, but its not needed in your current plan.
in fact your current plan would be exactly what id do for a clean muscle maintain / fat loss

12

[quote]AlCabone wrote:
Don’t drink your PWO shake with milk. Use water.[/quote]

Uhh…why do say that? milk has a high insulin index, great for PWO, as well as some good protein and simple carbs.

13

When do you think is the best time to take the Vitamin C.?
does 500mg is a good dosage?
when do you think is the best time to take fish oil?
dosage?