1st post/ A weeks' diet

[L8 Apex]

Hello All!

I've been lurking for a while, reading and doing a little research etc. Finally decided to post.

I'm a full time student, and thank goodness I'm able to get 5 to 7 meals a day (still live w/ the parents).

I've been lifting since I was 15 on and off, 15-17, then 18 to present(20) with a couple of months off in between like summers and other school vacations.

My stats are about 5'4'' 165lbs.
Haven't tested my bodyfat because I am unsure when the ideal time to test it is- morning or night?

Here's primarily what I eat in a week. The reason I'm posting a weeks worth or meals is because I can't eat the same thing everyday, even if I do, I try add some variety so I don't get worn out on that particular food. Kinda Sounded like a contradiction huh?


------------------------------------------------
Started recording

12/8/03 Mondayclass starts at 12noon

9:30am Clif Bar click here for nutrional info about Clif Bars
2 sticks of string cheese

11:30am 2 8oz chicken breasts

2pm 1 cup rice(mix of wild, brown, white, red)
3 oz of salmon(packet)
2 tablespoons of salsa

6pm 1 1/2 cup Chili (kidney beans, tomatoes, salsa,
and Laura's Lean ground beef 8%fat)
Lauras Lean beef website (LLB)
1/2 cup brocoli
12 seaseme blue corn chips

8:20pm 6oz yogurt stoneyfield always
6oz sweet potato
1 tablespoon of margarine
--usually workout 8:45 to 10pm

11:20pm 6oz yogurt
2 8oz chicken breasts
---------------------------------------------------------------------------
12/9/03Tuesday - class starts at 8am-- this day sucked--I was at the mechanic for about 3hrs, after that took a 2 hr nap

7:30am clif bar- usually eat breakfast on the way to school
2 string cheese

10:30am 2 6oz chicken breasts
2 slices of bread

4:30pm 1 scoop Syntrax Nectar in water
1 Chili
1 cup rice

I think this is when I napped LOL

8pm 2 8oz sweet potato
2 8oz chicken breast w/ pesto
1 scoop sytrax nectar in water

11pm 1 scoop snytrax nectar w/ water
6oz cottage cheese
--------------------------------------------------------------------------
12/10/03 Wednesday- class 8pm

7:30am syntrax nectar in water (changing to skim milk in morning next 12/15)
clif bar
2 string cheese

11am 1 cup rice
7oz tuna in sunflower oil(packet)
1/3 cup of salsa

2pm 1 order of Wendys homestyle strips( can't find nutrional stats on website)

5:30pm 1/2 lbs LLB 8% fat
1 cup whole wheat spaghetti
1/2 cup of sauce

8pm 6oz sweet potato(usually baked)
8oz chicken breast

10:30pm 1scoop syntrax nectar apple extacy w/ water
2 table spoon natural peanut butter

11pm 1/2 lbs of LLB 8% fat w/ tomato sauce
-----------------------------------------------------------------------
12/11 Thrusday - class 9am

7:30am 1 scoop syntrax nectar w/ water
clif bar
2 string cheese

11am 1 cup whole wheat spaghetti
7oz of tuna in sunflower oil
1/4 cup of salsa

3:30pm 1 1/2 cup chili
3/4 cup ww spaghetti
1/4 cup of cheese
6oz of cottage cheese

6pm 1/2 lbs of LLB 8% fat
1 bell pepper
1 6oz sweet potato

8pm 6oz sweet potato
12 oz cottage cheese-low fat always

10:30pm 1 scoop syntrax nectar

11pm 1/2 lbs LLB 4% fat
--------------------------------------------------------------------
12/12/03 Friday

7:30am 1 1/2 clif bar
1 scoop syntrax nectar

11am 1 cup whole wheat spaghetti
7oz salmon from packet
2 tble spoons salsa
1 tble spoon extra virgin olive oil

3:30pm 1 cup ww spaghetti
1 cup chili

4:30pm 12oz yogurt

6:30pm 1 cup rice
7 oz tuna

10pm 2 6oz chicken breast

11:30pm 2 scoops syntax nectar
6oz yogurt
------------------------------------------------------------------
12/13 Saturday- no class- sleep late

10:30am 1 scoop syntrax nectar

11am 4 egg whites+ 2 whole eggs
2 slices of 7 grain bread
2 tble sppon of margarine
3 tble spoon of salsa

2pm 1/2 cup rice
7oz salmon
2 tbl salsa

5:30pm Went out to din-din (Buffalo(chicken) wings place)
Thai Buffalitos
3 spicy garlic chicken wings

6:45pm Greaters Ice cream 900% fat LOL- rasberry chocolate chip I could barely finish it LOL

10:30 1 avacado mashed w/ salsa
seasame blue corn chips

11:30pm 18oz of low fat cottage cheese

--------------------------------------------------------------------
12/14 Sunday aahh sleep

12noon 1 scoop syntrax nectar
clif bar

1pm 4 egg whites+ 2 whole
2 slices of 7 grain bread
1/2 cup of salsa

4pm 1 cup brocoli
4oz LLB 4% fat

6pm 1/4 cup brocoli
1 cup mashed potato
8 oz salmon fillet

7:45pm stalk of celery w/ 2 tbl natty PB

9:30pm 1scoop syntrax nectar
1/2 cup rice pudding

11pm 1/2 lbs LLB 4% fat
1/2 cup of brocoli
---------------------------------------------------------------------

Comments, suggestions, and opinions are wanted!

I'll post my work-out schedule sometime later this week.

Sorry about this long arse post!

[L8 Apex]

where is evryone?

[Andre_G]

I didnt read every day, just the first one. It seemed alright for a guy your size, except your post and pre workout meals.
You need more protein pre-workout and more carb post-workout! 6oz of yougurt wont cut it.
Have a protein shake or a couple chicken breasts before and have a high carb shake or a glass of gatorade or something after.

[liftsiron]

Welcome to the board bro. I don't like the nutritional make up of clif bars. I would like to see a little more protein in your diet. May I suggest the urafreak diet. IMO it's very well planned and do-able.


meal one, 7:30 am
-6 egg whites + 2 whole eggs
-bagel or oatmeal
-1 piece of fruit
-two slices whole wheat toast with some pb
-1 teaspoon flax
-multi

meal two, 10:30 am
-protein shake
-bagel
-piece of fruit

meal three, 1:30 pm
-6oz chicken breast
-2 cup of rice
-2 cup of mixed vegtables

meal four, 4:00 pm
-protein shake.

meal five, 6:00 pm
-6 oz beef (will alternate types of beef)
-1 baked potatoe
-1 cup spinach

8:00 workout

meal six, 9:00 pm
-protein shake with some simple carbs

meal seven, 10:30
-2 oz oatmeal
-couple of egg whites.

[Atherjen]

I agree, I like the idea liftsiron has layed out for you. much more balanced and less processed.

[liftsiron]

Originally posted by Atherjen
I agree, I like the idea liftsiron has layed out for you. much more balanced and less processed.

I used the diet that urafreak posted a short awhile ago, it seems to cover all the bases.

[L8 Apex]

It doesn't seem like alot of food to me. Do know how many calories, protein and carbs are in that diet?

I'll most likely try it, but modifiy it a bit.... probably add a sweet potato or two and alternate between fish and chicken.

Should I stick with Syntrax nectar for a couple weeks or should I get a one with more calories etc?


Thanks for the help!

[urafreak]

i changed this up a little, i was getting hungry... added some more shakes. i have the breakdown somewhere, i'll find it for you bro.

meal one, 7:30 am
-6 egg whites + 2 whole eggs
-bagel or oatmeal
-1 piece of fruit
-two slices whole wheat toast with some pb
-1 teaspoon flax
-multi

meal two, 10:30 am
-protein shake
-bagel with pb or tuna
-2 piece of fruit

meal three, 1:30 pm
-6oz chicken breast
-2 cup of rice
-2 cup of mixed vegtables
-protein bar

meal four, 4:00 pm
-protein shake.

meal five, 6:00 pm
-6 oz beef (will alternate types of beef)
-1 baked potatoe
-1 cup spinach

8:00 workout

meal six, 9:00 pm
-protein shake with some simple carbs

meal seven, 10:30
-2 oz oatmeal
-1 cup cottage cheese with pears
-sometimes a shake

[L8 Apex]

i have the breakdown somewhere, i'll find it for you bro.

Thats cool, post it when you get a chance.

I'll start that diet when I get back from Florida, Jan. 2 '04.
I'll just start an on-line journal when I get back to keep you guys updated.