Help out a newbie!!! what is a good eating plan

[redman]

I have been lifting now for about 6 months and I am increasing in the weight I am moving, however I am not seeing any change in my appearance. I think it is from my diet (actually I know it is) I have been reading magazine after magazine about what is a good diet and I tell you everyone has there own opinion. This is what I am doing on a daily basis.
0400 take two scoops of Nano Vapor
0400 go to gym (lift) until 0600, on opposite days I do cardio, mid section every day (mids are max reps X4)
0600 shake 50 grams of whey protein (MASS Tech)
0630 eat a bowl of cereal (mix between wheat, nuts, and berries)
0800 shake 25 grams of protein
1100 some type of chicken/tuna fish, or turkey sandwich whole wheat bread X2, and a hand full of nuts (mixed)
1400 shake 25 grams of protein
1700 what ever my wife makes for dinner (red meat, potato's, corn, butter beans etc) I stay away from as much of the bad food as possible but have been know to give in every now and then.

I just started lifting again since college in 93, since then it has been nothing but running 4+ miles a day, no lifting at all. I am thinking that I am still in the rebuild stage, (my body getting use to the change in exercise).

Any suggestions, I can post my work-out routine if someone needs it, thanks.

 

[Hemogoblin]

I think you're definitely getting enough protein but you would be better off I feel, using a bit less powder and eating more whole food protein sources. I know, it isn't easy to do but give it a shot if you can. In the long run, you'll be healthier for it. Try throwing in some eggs, even some dairy, but otherwise, looks like you're on the right track.

BTW, I thought getting up at 7am every day was hard, but 4am!!! Good on ya!

Cheers

 

[Hemogoblin]

And I would strongly suggest FISH OIL!!! And if you can, a Greens+ type supplement. Looks like you're lacking heavily on fruits and vegetables.

Cheers

 

[redman]

I will give it a shot with the hole food protein, we do actually eat allot of Chechen, fish, and crustaceans for dinner. Thanks for the advice.

when it comes to being able to work-out, if I don't get up at 0400 then my work schedule prevents anything else the rest of the day, so I really have no choice. Thank god I am a morning person.

 

[Hemogoblin]

Good luck to you man, and welcome to the forum

Cheers

 

[DragonSD]

Add healthy fats Fish oil, flax seed oil, You will need carbs. especially post workout with a high gly index food such as a sweet potato or something.

 

[dennis]

Take time to add up your total caloric intake for one day.You need to eat the same each and every day to gain.Learn to go to bed with 1000 cals on your stomache..a big 40 gram protien drink mixed with skim milk and large cottage cheese with fruit will do the trick.List your routine..you might be over training..this is very bad if you want to gain.

 

[redman]

Good luck to you man, and welcome to the forum

Cheers

Thanks

 

[redman]

Take time to add up your total caloric intake for one day.You need to eat the same each and every day to gain.Learn to go to bed with 1000 cals on your stomache..a big 40 gram protien drink mixed with skim milk and large cottage cheese with fruit will do the trick.List your routine..you might be over training..this is very bad if you want to gain.

Never thought about going to bed with a full stomach, I have always thought that as a bad thing. I do eat about an hour prior to hitting the rack is that to soon? I usually eat some type of nuts such as the cereal I eat which is high in wheat and mixed nuts. I also normally eat fish or crustaceans at least three times a week, grilled or baked.

As far as my work out, I am trying to meet a goal of 25 pull ups to ace my PFT (Marine Corps physical fitness test) so I am solely working on my upper body concentrating on the muscle groups that are worked when doing a pull up. I go light one day with high reps (3 sets 15 reps) a day of rest then on the heavy days I do lower number reps (4 sets 10 reps).

 

[redman]

OK, update on my progress. I have achieved my recent goal of 25 pull ups, however I am starting to count my calories I eat. Not sure if this is a bad thing or not, but I have noticed that I am taking close to a 1700 calories just in the first few hours of me being awake. If some of you smart guys/gals can look at this and give me some advice that would be great.

Wake up at 0400
0410 Pre-workout
Two scoops of NanoVapor
Calories 100
Carbs 24
0700 post workout
Two scoops Whey Protein
Calories 240
Fat 2 (1 Saturated)
Carbs 2
Protein 46
Two Scoops Cell-Tech
Calories 310
Carbs 75
One bowl Oatmeal
Calories 130
Fat 1.5 (.5 Saturated, .5 Monosaturated)
Carbs 27
Protein 3
One glass Dole Pineapple/Orange Juice
Calories 840
Fat 0
Carbs 203
Protein 7

Ok, with that said, I going to cut out the drink and replace it with something else did not realize how many Calories where in one glass.

Also I am taking NanoVapor for my pre-workout, and Cell-Tech for my Post-workout, is that too much Creatine?

 

[sportsclub]

I think its impossible to have 840 calories in a glass of OJ and pineapple juice...are you sure you got that down right? And what are the goals you are trying to attain? I am guess you are trying to bulk up but not too sure.

 

[bigbench]

Add in some protein (shake) and some fruit juice either before or during (or both) your workout. Keep everything else you have as is. You will prob never be able to say you are taking in too many cals any time soon as you are burning more than you possibly know.

 

[redman]

I think its impossible to have 840 calories in a glass of OJ and pineapple juice...are you sure you got that down right? And what are the goals you are trying to attain? I am guess you are trying to bulk up but not too sure.

Yea, I was looking at the can it came in and it says there is six servings in each can. One serving is 1/4 cup, well when I filled my glass up it took (7) 1/4 cups of water to fill it up. But I think your right; I am not reading it right. The can is the concentrate 12oz cans you by in the store by dole. My goals are bulk, but at the same time get my body fat down. Right now I am at 15% and want to be down below 8% by July time frame.

 

[redman]

Add in some protein (shake) and some fruit juice either before or during (or both) your workout. Keep everything else you have as is. You will prob never be able to say you are taking in too many cals any time soon as you are burning more than you possibly know.

I drink a glass of orange/pinnapple juice before my work out, and also on my days off from work I take 25g of protein about an hour before my workout. I know that I am burning some major callories as I am out in the desert 7 days out of a two week period from sun up to about 2200 at night.

What about what I am taking?

2 scoops of nano vapor (preworkout)
2 scoops cell-tech (post workout)
2 scoops whey protein (post workout)

 

[bigbench]

That works, just get another scoop of nitro tech pre workout as well. And start sipping on the cell tech near the end of your workout. Or have one sip every 15 minutes during your workout. Get yourself some protein bars (that are high in carbs as well) and eat them throughout the day no matter what and get another shake in before you go to sleep.

 

[redman]

That works, just get another scoop of nitro tech pre workout as well. And start sipping on the cell tech near the end of your workout. Or have one sip every 15 minutes during your workout. Get yourself some protein bars (that are high in carbs as well) and eat them throughout the day no matter what and get another shake in before you go to sleep.

So add another mix in my daily intake (Nitro-Tech)?

I will try sucking down the Cell-Tech during my workout, still getting use to the taste on that one.

I typically try to stay away from allot of Carbs, you are saying I should eat more, correct?

I have the Met-Rx Big 100's, I normally use them when I am in the field, as they take up less room in my pack, I have three per day when I am out. I should add a few of them to my daily diet as well?

Thanks for the info, much appreciated

 

[bigbench]

Yea, you want to up the carbs as if you have an abundance of them, then your body will use that as fuel instead of muscle. Since your doing much more cardio and fatiguing activities, your carb need is much higher than a typical lifters.
Yes, add in the nitrotech preworkout and have two scoops 15 minutes after the cell tech postworkout. Try to get some fruit in throughout the day as well.
And adding in more bars is never a bad idea

 

[redman]

Yea, you want to up the carbs as if you have an abundance of them, then your body will use that as fuel instead of muscle. Since your doing much more cardio and fatiguing activities, your carb need is much higher than a typical lifters.
Yes, add in the nitrotech preworkout and have two scoops 15 minutes after the cell tech postworkout. Try to get some fruit in throughout the day as well.
And adding in more bars is never a bad idea

Thanks for the info, I was not taking in high Carbs, as I was trying to loose some of my body fat. I will work in the nitro-tech, thanks again for the info. I do eat allot of fruit, in most cases about 4 pieces of fruit a day at least (apple, pairs, bananas, grapes etc).

 

[redman]

Yea, you want to up the carbs as if you have an abundance of them, then your body will use that as fuel instead of muscle. Since your doing much more cardio and fatiguing activities, your carb need is much higher than a typical lifters.
Yes, add in the nitrotech preworkout and have two scoops 15 minutes after the cell tech postworkout. Try to get some fruit in throughout the day as well.
And adding in more bars is never a bad idea

Thanks again for the info, I added the NitroTech and let me tell you that is some very bad tasting stuff, it actual gives me a stomach ache during my workout. On a good point, I have lost 10 pounds and have increased the weight I am working out with so something is working.

 

[redman]

Got another question for everyone. I am in the military and as you all know we do not get paid the big bucks, anyway I am spending over $100 a month on supplements and it is getting very costly. This is what I have come up, let me know if it will work, thanks

NaNO Vapor, I can supplement with Coffee (Yes I will be using sugar to start until I can gradually get off of it) one cup of coffee one scoop of NaNO vapor

Protein, I am eating high protein foods (Chicken, eggs, crabs, and well more chicken)

Cell Tech (Creatine), this is my problem, I cannot find a substitute for this one?

I have to buy food, so way not buy high protein foods instead? I do still buy protein (cheep protein powder) and it lasts longer as again I take about three scoops of protein a day, one before my workout and two after my workout.

Any suggestions?

Thanks