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My Diet (many many questions!!!!!)

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lspade69
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2006/07/13 07:08:18 (permalink)
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My Diet (many many questions!!!!!)

Hey everybody. I read the “help for posting your diet” post so I think I should have most of the info needed. I thought I had an awesome diet going on but I have been reading a lot and I realized that I need a lot of help.

GOAL
I am looking to gain a lot more muscle mass. I don’t want to be like giant huge, I just want a lot more shape and at the same time stay very agile. At first I just wanted to look better but now I am starting to fall in love with my body. I love feeling extremely healthy and it is awesome to be so much stronger than my friends. I have a few pictures hung up of what I want to look like and I am hoping they help me reach my goal. (if this is a goal that you guys think I am going to get bored of and drop go ahead and state your opinions)

My age 18
My weight is 163 pounds
My height is 6’2”
My body fat is (I don’t know how to measure my body fat)

My workout routine is centered around 6 days. Day 1 Chest / Shoulders / Traps – Day 2 Abs – Day 3 Biceps / Triceps / Forearm / Lats – Day 4 Abs – Day 5 Cardio (running 5 or more miles) – Day 6 Abs – And then start on Day 1 again. My “day 1” and “day 3” workouts are usually around 20-30 minutes long. I cannot afford to work out at the local gym so I workout in the basement (We have lots of equipment such as chinup/dip bars, bench press, bar bells, etc) but the only thing I am worried about is the time of day that I work out. It varies greatly. My job gets in the way so sometimes I will work out right after breakfast or sometimes I might be working out before I go to bed. (Please tell me if this is a problem or not)

I have a very active life. I try to rest on days when I work out but that usually never works. During the summer I go to the beach once or twice a day and swim with friends for 20-30 minutes along with volleyball, wrestling, skateboarding, or something like that.

I cannot give an estimate on how many calories I eat each day because (except for breakfast) my meals vary greatly. Here is a normal day for me:

8:00 am – wake up
8:15 am – bowl of cereal (skim milk) and 4 eggs
10:30 am – one or two peanut butter sandwiches (wheat bread)
12:00 pm – family meal (varies from steak to hotdogs to bologna sandwhiches)
3:00 pm – 3 mouthfuls of peanut butter with some veggies and fruit.
6:00 pm – supper (pretty much the same as the family meal)
9:00 pm – pb&j sandwich or some left-overs
12:00 am – sleep

Liquids: I will drink anywhere from 1/2 gallon to 3/4 gallon of water and 2-3 glasses of milk a day. Rarely I will have some strawberry milk or apple juice but I can’t remember how long ago it has been since I drank something other than milk and water. I think I should add that I never ever drink pop. I gave it up 4 years ago and I have formed hatred against it.

Creatine: Yesterday was my first day on creatine. Unfortunately I realized how uneducated I was on the subject and I found out that creatine pills are pointless (after I opened the bottle) but I will finish this 15 day bottle then start on some powder. I take one serving after breakfast and the second serving around 9:00 pm. Each serving is “ethyl ester HCL 2 gram”.

I eat sweets once every six days (it collaborates with my workout routine). My junkfood-day is on the day that I go running because (just a guess) I burn the most fat on that day. On junkfood-day I eat my average meal plan except between meals I will have a bowl of chips or donut and later on in the day some icecream or cookies. This is not happening as much though, I am starting to want junkfood less and less and on my junkfood-day I am not splurging nearly as bad as when I first started the diet. Donuts and Ice-cream are the only enemies that I really have left.

I am looking for a lot of tips on what I can do to make my diet healthier. Focusing on how to get more protein into my diet (CHEAPLY! Money is a big issue for me) and if I am missing anything of great importance. You can even tweak my workout routine if you think it sucks. Any help is greatly appreciated.

Thanks, Logan



One last question: are Popsicles in the plastic tubes bad because we recently bought a box and I have been eating 3-4 a day because they are pretty much just water.
#1

7 Replies Related Threads

    pauld
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    RE: My Diet (many many questions!!!!!) 2006/07/13 09:35:57 (permalink)
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    8:00 am – wake up
    8:15 am – bowl of cereal (skim milk) and 4 eggs
    10:30 am – one or two peanut butter sandwiches (wheat bread)
    12:00 pm – family meal (varies from steak to hotdogs to bologna sandwhiches)
    3:00 pm – 3 mouthfuls of peanut butter with some veggies and fruit.
    6:00 pm – supper (pretty much the same as the family meal)
    9:00 pm – pb&j sandwich or some left-overs
    12:00 am – sleep

    Not enough protein
    #2
    jill_half_jack
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    RE: My Diet (many many questions!!!!!) 2006/07/13 09:39:09 (permalink)
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    Hey, I'm far from an expert but just a few things that stuck out at me:

    1. You eat a lot of peanut butter! That's gonna be a lot of fat. Even more fat if by "4 eggs" you mean 4 whole eggs.

    2. Your protein intake doesn't look great. Try tuna, salmon, chicken, tofu, tvp. One of the cheapest sources of protein is actually whey powder! And you don't have to just make drinks with it - you can add it to omelettes, jelly, make your own protein bars. See the recipe section of the forum for ideas.

    3. Day 1 - you cover your chest, shoulders and traps in 20-30 mins? wow. what exercises are you doing?

    4. Personally I find it odd to (a) do chest & back on same day and (b) do tris and bis on same day. Maybe try chest & tris together and back and bis?

    5. Where are you leg exercises??

    6. You could consider using fitday.com to log your food intake, even for a while, just to have an idea of how many calories you are eating, and how much protein.

    #3
    Nigeepoo
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    RE: My Diet (many many questions!!!!!) 2006/07/13 15:13:12 (permalink)
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    I don't see any decent source of omega-3 EFAs (use search if necessary). Do you not eat any oily fish? (tinned tuna doesn't count).
    #4
    lspade69
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    RE: My Diet (many many questions!!!!!) 2006/07/13 21:58:23 (permalink)
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    1. You eat a lot of peanut butter! That's gonna be a lot of fat. Even more fat if by "4 eggs" you mean 4 whole eggs.

    Well I haven't really been worried about my weight. If it is possible to be genetically skinny then I am genetically skinny because I eat alot and don't gain weight. But I guess I could go for loosing some weight so my abdominals are more visable. Do you think I should be more careful about how much fat I am eating?

    3. Day 1 - you cover your chest, shoulders and traps in 20-30 mins? wow. what exercises are you doing?

    That is what I thought. I have been reading a lot and I have seen a lot longer work out times. Here is my routine for day 1:

    4 sets - Dips x 10 (Chest/Shoulders)
    4 sets - Front Dumbell Raise x 10 (Shoulders)
    4 sets - Bench Press x 8 (Chest)
    4 sets - Isometric Chest Squeezes x 1 minute (Chest)
    4 sets - Barbell Shrug x 10 (Traps)

    With half a minute rest period between each one. I get it done very fast I guess. Since you think it isn't very great I will ask under the workout routine forum for more help. Thanks for pointing that out for me.

    5. Where are you leg exercises??
    I don't have any equipment for legs so I run 4 or more miles then do up hill sprints to get my legs burning. I figured that is the only thing I can do.
    #5
    makaveli1971 1996
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    RE: My Diet (many many questions!!!!!) 2006/07/13 22:25:52 (permalink)
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    u can do alot more for legs u have a barbell well thats all u need u can perform squats sldl deadlifts.Who told u u can only jog with the equipment u have all u really need is a barbell to work legs.
    #6
    lspade69
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    RE: My Diet (many many questions!!!!!) 2006/07/13 22:43:28 (permalink)
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    ORIGINAL: makaveli1971 1996
    all u really need is a barbell to work legs.


    Ya but I don't have anything to set the barbell on when doing squats. If I am lifting weight that makes me "feel the burn" then it is possible that my legs could give out and I would fall. Do you know what I mean? I have access to those when school is open but not during the summer.
    #7
    Rafriki
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    RE: My Diet (many many questions!!!!!) 2006/07/13 23:33:17 (permalink)
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    If you arent comfortable to squat with the BB maybe try weighted lunges, farmers walk, DB squats. SLDLs should be done with relatively light weights anyway so you should be ok with these if youve got a good selection of plates.

    Take a look at EXRX for various examples of exercises you can do for legs with dumbells.

    Hope this helps.
    post edited by Rafriki - 2006/07/13 23:35:25

    "You may be disappointed if you fail, but you are doomed if you don't try." - Beverly Sills

    "Only I can change my life. No one can do it for me." - Carol Burnett
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