Please Critique My Diet

Nutrition
1

210lb 35years old 15%BF = Currently
225lbs 9%BF = Goal
Will be enhanced :wink: [If you know what I mean]

1 Gallon of Water a Day - Minimum

Meal 1 (Breakfast) 6:30
? 2 Servings of Whey Protein (Banana Flavored)
? 2 Cups of 1% Milk
? 1/2 Cup of Blueberries
? ? Cup Steel Oats

Meal 2 (Midmorning Snack) 9:30
? (2) Protein Bars ? Grow! Bar 44P 44C 12F
? Gala Apple
? 1 Cup of 1% Milk

Meal 3 (Lunch) 12:30
? 1 Can of Tuna
? 1 Can of Kidney Beans
? 5.5oz of Spicy V8 Juice
? Banana

Meal 4 (Mid Afternoon Snack) 3:30
? (2) Protein Bars ? Grow! Bar 44P 44C 12F
? Gala Apple
? 1 Cup of 1% Milk

Meal 5 (Pre workout meal) 5:00
? 1/2 Serving of Surge

Meal 6- Immediately post-workout 6:30
? 1 Serving of Surge

Meal 7-90 minutes post-workout 7:30
? Chicken / Steak / 7% Ground Beef / Turkey
? Mixed Green Salad w/ Olive Oil Vinegaret
? 1 Can of Green Peas

Meal 8-Pre Sleep 9:00
? 1 servings of Casein Protein (Vanilla Flavored)
? 1/2 Cup of Yogurt (Natural - Plain)
? 1/2 Cup of Cottage Cheese (Natural - Plain)
? UDO?S Choice? Oil Blend (1 TBLS)

MEAL 1 (BREAKFAST)
CHRONDRITONE /GLUCOSMINE/MSM 600/750/1000
MULTIVITAMIN
EFA 3 GRAMS
ALA 250MG

Meal 3 (Lunch)
EFA 3 GRAMS

MEAL 5 (PRE WORKOUT MEAL)
(2) Spike

MEAL 6? IMMEDIATELY POST-WORKOUT
ALA 250MG
CREATINE 5G
Biotest Power Drive (1 SERVING) IN CARBONATED WATER

MEAL 7 (DINNER) ? 90 MINUTES POST-WORKOUT
CHRONDRITONE /GLUCOSMINE/MSM 600/750/1000
EFA 3 GRAMS

MEAL 8?PRE SLEEP
ZMA

2

Looks like a LOT of essential fatty acids. Three typical capsules (containing about one gram EPA + DHA combined), taken once or twice daily, is usually enough for most people.

You might want to add-up total kcal of that diet and a gross ratio of PRO vs. Carb vs Fat. It might help you get some numbers to track.

…Just some random thoughts.

3

Why not on workout days put your P+C meals after your workout? Seems like you jump straight back into fats.

4

Take your multivitamin after meal 2 or 3. Due to phytic acid and fibre in the oats it will severely impair the absortion of the minerals in the multivit

5

[quote]Lonnie Lowery wrote:

You might want to add-up total kcal of that diet and a gross ratio of PRO vs. Carb vs Fat. It might help you get some numbers to track.

[/quote]

I agree. I think you’re on the right track though. I would just ‘tweek’ some areas.

I love the idea of the V8, but there aren’t many other vegies in there. (You can actually get a V8-type mix that may be more cost effective), and I would aim for more simple carbs after your workout.

I (myself) would also switch creatine from post, to pre-workout. We all know that creatine is great for ATP recovery, but since the majority of creatine is metabolized in skeletal muscle, the heart and brain as phosphocreatine, a major energy form, it will increase energy reactions in the cells mitochondria.

Creatine = ATP = Muscular Contractions

When you mention ALA, is it Alpha Lipoic Acid, or Alpha Linolenic Acid. If you’re talking about Lipoic, (which I think you are), it’s a great antioxidant and is a great thing to take all year round, but Linolenic means that you are getting too much Omega-3.

You’re taking A LOT of EFA’s already. They’ll really help with inflamation of joints and muscles if you’re about to start lifting heavier and are worring about your joints. It does seem like you may be worried about those joints.

I think your before bed shake mixture is great!

The only other advice I have is to take your multi with meal 2 (mentioned above), and again before bed. The problem with a multi is the delivery. Also, because almost all of the vitamins are water soluble, they flush from the system within a couple hours. Not much diferent then that of food either really.

Hope I could help you with some of this. Keep up the good work!