The official diet-routine thread!?

[Lard-ass]

I have a suggestion.

After reading numerous "critic my routine" "critic my diet" theads in the S & P and diet-forum, I thought it could be a good idea to have a thread were we fellow sherdoggers give an example of our eating-routines.

The stickies bring a lot of knowledge but it could be of much help to actually see how those knowledgeable and regulars eat on a regular basis.
The traininglog-section are focuesed on routines where noobs and regulars can get ideas, but diet are seldom discussed so maybe a diet routine could be useful both to noobs looking for do:s and dont:s, and also for regulars whos looking for inspiration to plan the daily eating.

What you all think??? Stupid idea or not?


I also have a question: its stated in the stickies, that you should eat "other carbs" (this includes rice, oats, pasta, potatoes, bread) only PWO.
So I wanna now how its possible to bulk clean without eating some part of the diet with pasta, potatoes etc. For instance its hard to eat 3500 - 4000 kcal without the helps of these "other carbs", (its hard to cover the energy from carbs on veggies, fruits).
But maybe a eating-routine thread could help answer that?




Over and out

 

[XTrainer]

I see where you're coming from, but I'm not sure if that's such a good idea. Working out and especially diet are extremly personal endeavors. They rely heavily on individual circumstances (goals, body type, metabolism, degree of natural athleticism, size...) Your routine should fit YOU. I think the best we can do as Sherdoggers is put as much quality information out there as possible so people can be informed and make good diet/fitness plans that personally fit THEM.

I also like the idea of being able to post a routine or meal plan knowing I'll probably get some solid feedback. In return, I don't mind helping other people with theirs.

 

[Standard]

i really think we need a sample diet in the stickies, just something to look at so you'll get a rough idea what a "good" diet is. I agree with XTrainer about diets being very specific per person, but for the most part we're not all that different so a general diet would work for most people. If we add a good write up for how to figure out your approx calorie needs then most people should be able to adjust their diets accordingly. I'm all for helping people but it gets annoying when people expect us to write a complete diet for them

 

[Centaur]

I like the idea, perhaps we could make it into some basic "sub groups".

Basically we see the following

"I want to get bigger/lift heavier" (S&P guys)

"I'm training Muay Thai, Grappling, MMA" Guys who hit the bags/mats primarily and the weights secondary.

"I'm a fat bastard and haven;t done shit and wanna work out but am completly clueless about diet/cardio/lifting"

So have a sticky with each of those in it, with the OP being *hopefully* ideal for that particular subject. Then all the experts can disect/suggest and and by the thirde page or so we'd have a respectable STARTING point that can be modified according to bodyweight, training times, etc.


Yes/no?

 

[Bram Wiley]

I'll throw in my diet.

I eat other carbs with almost all meals, except salads. I try and keep high-fat content away from high-carb content in a meal.

For weight gain, you can make an effort to eat bigger meals or count calories.

A typical day for me:

12 egg whites, 2 almond butter and jelly sandwiches, apple

Chicken breast, sweet potato, small amount of walnuts, some microwaved broccoli

Two ham or turkey sandwiches on multi-grain bread, orange

Salad with steak, chicken or fish, small amount of olive oil and vinegar. Carrots, tomatoes, mushrooms, green beans, etc.

Post-workout: quart of non-fat milk and either a bottle of juice or a couple granola bars. I'm messing around because I heard no fiber post-workout speeds up recovery. Generally I stick with grainy carbs.

I'm experimenting with carb and protein drinks during training right now to see if it can help my endurance.

My diet is basically lots of carbs, some fat and around 30-40 grams of protein per meal. Sometimes I go to 40-50 grams. I also like brown rice and oatmeal for carbohydrates and sometimes skip a salad if I need more food.

When bulking I ate as much as 5 x 1000 calorie meals a day, but I built up slowly from 5 x 700. My bulking diet was the same as above, just filled in with mainly more carbohydrates.

And generally 3-4.5 liters of water a day.

I weigh 210, down from a highpoint of 223.5 when I was working to build as much strength as possible. Bodyfat roughly 10%, on a good day I have a six-pack. Lowest bodyfat was 4.7-5.1% at a weight of 185 -- hydrostatic and caliper tested. The super low bodyfat was due to high activity levels and a similar diet.

 

[Oblivian]

My new diet to basically maintain weight and have energy. Some will definately critique it...I am a cook and a big part of what I do with my girlfriend is have a big meal at night.
Morning: 2 poached eggs on whole wheat bread with paprika and pepper

About an hour later: Apple

Lunch: Leftover from the night before in small portion (see dinner)
or Turkey Sandwich on whole wheat with lettuce, red onion, and pesto

About 2 hours later: Some almonds

About an hour from that: some black olives and brocooli

Dinner time (around 7) - You can find a lot of what I eat in my recipes
Basically it will consist of chicken, brown rice, and MANY veggies or
fish/steak with either brown rice or potatoe

an hours before bed: Some tuna with whole wheat crackers

I drink a lot of water during the day....I don't monitor it. I am able to maintain this diet easily with work and everything. I always have small portion lunch if it is leftovers.

 

[Gary Peters]

This is the eating schedule I follow everyday. I train Brazilian Jiu-Jitsu 4 days a week and strength train at a gym 2 days a week.

Water, no alcohol or soda.
1-2 Days a week Orange Juice with a large breakfast (eggs, sausage, etc.)
Sometimes Green Tea.

7:00 am

Plain Oatmeal
Scoop Whey Protein
Fruit (Raspberries, Blueberries or Banana)
Multi-Vitamin

10:00 am

Serving of Almonds/Cashews/Peanut Mix

12:30 pm

Lunch - Grilled Chicken Salad with Dark green/red leaves, Tomatoes, Cucumbers, Mushrooms, Chicken Breast pieces.

2:30 pm

Fruit or Small serving dairy product like sharp cheddar.

5:00 pm

Dinner - Chicken, Fish, Lean Beef with steamed Brocolli, Snow Peas, Carrots, etc. Small Serving of Brown Rice. (Pick and choose)

Serving of Creatine
6:00 - 7:00 pm GYM
or (Depending on day of week)
7:00 - 9:00 pm Jiu-Jitsu
Serving of L-Glutamine

Post Workout - Protein Shake or Protein Bar

Before Bed - Low Fat Cottage Cheese

 

[HellIsForHeroes]

I guess I'll post my diet in here too, even though I'm not really a regular or a figure of knowledge here.

This is while living in the dorms at school.

Wake up 7:30AM

Whey Protein + water


Breakfast 9AM

6 egg whites
3 whole eggs
oatmeal w/ handful of raisins
half of a grapefruit
apple/banana
multivitamin
1000mg Fish oil and Flaxseed oil caps
+ water


Mid-Morning Meal 11AM

1) Cafeteria
Raw Vegetables (Broccoli/Cauliflower/Cucumber/Mushroom or a combination thereof)
The least greasy meat I can find
Any other vegetables or unprocessed grains I can find

OR

2) Room
Handful of spinach
Apple/Banana
Handful of almonds
Handful of raisins

Both 1) and 2) with water


After my long stretch of Class meal 3PM

Oatmeal w/Banana and mixed berries
or
Brown Rice w/ a piece of fruit
+water


Dinner 5PM

(In the cafeteria)
Raw Vegetables (Broccoli/Cauliflower/Cucumber/Mushroom or a combination thereof)
The least greasy meat I can find
Any other vegetables or unprocessed grains I can find
1000mg Fish oil and Flaxseed oil caps
+water


30-40 minutes preworkout

Protein bar


During workout

Endurox (experimenting around right now with these kinds of drinks, right now I just happen to be using Endurox, next will be either Surge or a custom mix from trueprotein, most likely the custom mix)


After workout

Protein Shake (whey protein, skim milk, ice cubes, oats, banana)[immediately after getting back from the workout]
Carrots [after about half an hour]
1000mg Fish oil and Flaxseed oil caps
+water


I also drink water throughout the day between meals. I'd assume between a gallon and a gallon and a half on average.

And that's a rough outline of my diet.
Most of it really depends on what I buy grocery shopping that week and what is served at the cafeterias.

The only constants are my morning shake, breakfast, after class meal, workout and after workout meal.

Like I said already, anything involving the cafeteria really depends on what they have on that given day. Normally, I don't have too much trouble getting raw vegetables from the salad line. The meat and unprocessed grains tend to prove a challenge. If I can't find any whole grains or a good source of carbs, I'll resort to the total cereal and skim milk.

My workouts start between 8-9pm and last for approximately an hour.

I'm very much open to criticisms about my diet, just please remember that my only cooking tool is a microwave.

 

[Lard-ass]

Good inputs and thoughts, guys.

If not making a sticky thread, maybe we can nag on those with traininglogs in S & P to keep a food log along with training. :icon_chee


My diet:

I

 

[Centaur]

This is basically what I eat. some meals get switched around. Brkfast #2 might be lunch #2 for instance.

Breakfast 6 am:

1/2 cup oatmeal (part flax, wheat and oat bran)
1/2 banana
Splash of LF milk
1 scoop of protien powder (peanubutter or chocolate)
CARB: PRTN :FAT
50g: 40g: 5gm

BRFST 8:30 am:
1/2 cup cottage cheese
2 TBLSPOON of peanut butter/almond butter
other half of banana
30g:30g:10g

Lunch 11 am:
Soup, all veggie and meat, no pasta or rice (, I like something light cause I start to workout or do cardio around 11:45 am)
30g:20g:10g

1 pm After cardio: Natural yougurt, blueberries and some protien (usually chicken, sometimes a shake) or BRFST #2. or
Whole wheat/spinach pasta and ground beef/moose/chicken/elk with 2-3 tblspoons of salsa
35-45g:25-35g:15-20g

3:00pm small snack of broccoli/peppers.carrots with hummus. neg maconturients (probably 10-15g:5g:5g

4:30 pm- last "meal" before Muay Thai.
Salmon, eggs or chicken
Green salad,
1/4 sweet potato

5:30
half banana with peanut butter or
almonds and raisins.

6-8:30 or 6:30 to 9:30 (these are In-Training times)
2:1 carb protien drink
usually 40 grams of Gatoreade and 20 grams of Ice Tea Whey

PWO-
Green Goodness, (lots of good shit in there),
Cottage cheese or Egg whites or fish
Glutamine-3

I try to get at least 75 g of High GI carbs and 35-40 grams of protien ASAP PWO.

I drink at least 4L of H20 a day, about half of it with Greens+, 2 cups of green tea and usually 1 or 2 cups of coffee.
Take a Multi-V, of course


Just for the record, my main goals is perforamce in Muay Thai. In 2 weeks I'm going to be done with (serious) fight training and will focus more on cardio and getting some streght gains in the gym.

 

[Clint07]

Right now my diet is slacking, I need to get back into my routines but here is what I was doing:

Diet
7:30-10:00 (I eat the eggs first ans snack on the veggies through the morning)
Omlete (1 egg, 1 white, peppers, mushrooms, spinach, onions)
Green Pepper
Carrots

12:00
One of these:
1) Tex Mex Chicken Salad - Lettuce mix, beans, corn, chicken, calorie free BBQ sauce
2) Tuna or Salmon and some fresh spinach
3) Homemade Frozen Dinner (chicken, frozen veggies, sauce)
4) Spaghetti Squash, Chicken, Alfredo sauce,

2:15
1) Turkey Sausage & Broccoli
2) Leftover dinner

4:30
Workout

5:30
PWO Shake

6:00
1) Stir fry with brown rice
2) Sandwiches - Wheat bread, turkey, smart source spread, bok choi, green peppers, fresh basil, mushrooms
3) Chicken Apple Casserole - Chicken, apples, squash, onion, spices
4) Chili Burgers & Broccoli

8:00
Random veggies (I keep a tray of cut veggies in the fridge)

9:00 or so
Sugar Free Yogurt

Supplements
Morning:
Fish Oil - 3 grams
Greens+
Stimulant sometimes (SAN Tight)

Night:
Fish Oil - 3 grams
ZMA

 

[Centaur]

Ahh, Clint07, glad your posting in a diet thread, cause I got a question for ya-

Berardi 7 habits.
4.. Ensure that your carbohydrate intake comes from fruits and vegetables

So no Whole wheat/spinach pasta or brown rice? And to get 40g from a sweet potato is pretty easy, but peppers/carrots/greens one would have to eat alot at each meal.

Just wanted to see your take on it.

 

[Clint07]

Ahh, Clint07, glad your posting in a diet thread, cause I got a question for ya-

Berardi 7 habits.
4.. Ensure that your carbohydrate intake comes from fruits and vegetables

So no Whole wheat/spinach pasta or brown rice? And to get 40g from a sweet potato is pretty easy, but peppers/carrots/greens one would have to eat alot at each meal.

Just wanted to see your take on it.

According to Berardi, you should keep the whole wheat, brown rice, etc during your periworkout window and only eat fruits and veggies for carbs otherwise. I always stuck pretty close to that because I was cutting but if you are training pretty heavily or bulking you would probably need to adjust that.

I would say add carbs in the morning, that way you have fuel for the day and stick with lower glycemic carbs outside of PWO. Also fruit would probably work as a solid carb source.

 

[MonmouthCtyNJ]

After recently getting out of the army I gained about 50 pds and i want to get it off quick So mine might be a bit drastic.... every 3-4 hours up until dinner Im having a designer shake, homade eca stack at breakfast and lunch time.Dinner eating a few pieces of chicken or egg white's or tuna etc. Taking my flax seed 2 times a day, EFA's also 2 times a day and drinking green tea through out the day..About a mile run(maybe less) when i wake up, hit/kick the bag for about 30-60 minutes after dinner, and another mile run at night close to bed.I Dont have the time to hit a gym, and really dont have much cardio time so im evening it off by the drastic cut in calories. Once the initial weight is off Ill slowly add in more calories and increase cardio

 

[Standard]

Just an idea, but it would probably be helpfull for those who post with food quantities to include your size, that should help people figure out how much they should eat for their size