What does your diet consist of??

[weighted chinup]

Oregon how are you liking P/P/L? I'm curious as to what your exercise selection looks like

 

[Oregonstrong]

Oregon how are you liking P/P/L? I'm curious as to what your exercise selection looks like

Chinup I'll try to find some time to post it up. I like it but my routine Is changing daily at this point. Trying to find what exactly works best for me and my goals.

 

[Oregonstrong]

Here is the new diet I am playing with. It has one less meal per day but I have added fats into it. This is about 3,500 cals, around 400 protein, 400 carbs, and 50 fat. I hope this well help me get excited about eating again and add some variety to my diet. Let me know what you think.........

Meal 1) 5:00am: 2 cups whites, 1 cup oats, 2 tbsp. natural PB

Meal 2) 8:00am: 2 cups whites, 2 packs instant oatmeal, 16 almonds or same as meal 3

Meal 3) 11:00am: 8 oz. ground elk, 1 cup Jasmine rice

Meal 4) 2:00pm: 8 oz. chicken breast, 2 slices Daves Killer Bread, ½ avacado

Meal 5) 4:30pm: Pre-workout- 2 scoops whey isolate protein, 2 packs instant oatmeal or ¼ cup cream of rice

Meal 6) 5:30pm: Intra-workout- 60 grams HBCD, 20 grams EAA

Meal 7) 7:30pm: Post-workout- 2 scoops whey protein isolate, 60 grams dextrose or 2 cups egg whites, 2-3 cups lucky charms or Quaker oatmeal squares (depending upon time)

Meal 8) 9:30pm: 8 oz. Salmon, Elk, Beef, 1 cup Jasmine Rice

Respect,
Oregonstrong

 

[Oregonstrong]

Oregon how are you liking P/P/L? I'm curious as to what your exercise selection looks like

WC, I am using a John Meadows training program right now that I love. I have a training log over at Mikes board going right now if you have time go check it out.
Oregonstrong

 

[Notits]

Lookin good OGS, how do you like Intra workout? Im not sure I could get anything down other than water while im training.

 

[Oregonstrong]

I love it brother, Just sip it through your workout like water, it does not bloat you like you would thinnk. I am currently using a pre-mixed blend from Truenutrition created by Matt Porter. It is called MPA Muscle Intrussion, has all the Aminos and carbs you need to fuel your workout plus really helps recovery time. You will be less sore even if you push very hard. John Meadows just came out with a new pre mix blend I am going to try next by Prime Nutrition called Intra-MD.

 

[Notits]

I love it brother, Just sip it through your workout like water, it does not bloat you like you would thinnk. I am currently using a pre-mixed blend from Truenutrition created by Matt Porter. It is called MPA Muscle Intrussion, has all the Aminos and carbs you need to fuel your workout plus really helps recovery time. You will be less sore even if you push very hard. John Meadows just came out with a new pre mix blend I am going to try next by Prime Nutrition called Intra-MD.

John meadows is the one that i really ever listened to concerning intra work out, seems more about sensibility and less about selling me some sugary shit.

 

[Oregonstrong]

John meadows is the one that i really ever listened to concerning intra work out, seems more about sensibility and less about selling me some sugary shit.

For sure, the cool thing is that this is the formula that he uses himself and it took him a long time to come up with the exact formula that actually works. No trial and error or guseeing, John has already done it for us. That is what i like about his training programs as well, they are programs that he actually uses to prepare for competition. He know what works.

Supplement Facts
Serving Size: 1 Scoop (49 Grams)

Serving Per Container: 30

Amount Per Serving DV% *
Calories120
Total Carbohydrate32g11%*
Magnesium20mg5%
Sodium350mg2%
Highly Branched Cyclic Dextrin
(Cluster Dextrin™)32G**
L-Leucine2.5G**
L-Glycine2G**
Taurine2G**
Citrulline Malate2G**
L-Valine1.5G**
L-Glutamine1G**
L-Isoleucine1G**
L-Methionine1G**
DL-Phenylalanine500MG**
L-Threonine500MG**
L-Lysine500MG**
L-Tyrptophan100MG**
** Daily Value (DV) Not Established

†† Percent Daily Values (DV) are based on a 2,000 calorie diet

Other ingredients: Maltodextrin, Dextrose, Natural Flavors, Citric Acid, Silicon Dioxode, Stevia


Intra-MD
Peri-Workout Formula
The long wait is finally over. Bodybuilding’s most well-respected coach John Meadows has teamed up with PrimeNutrition to help create the most anticipated supplement to hit the market since the introduction of creatine by Bill Phillips in 1993. Take your workouts beyond comprehension with Intra-MD, handcrafted from the brain of the Mountain Dog himself we’ve seen other peri-workout formulas before, but never have the ingredients been individually selected with the highest level of integrity for quality and proper dosing than by the man who unlocked the Holy Grail behind intra-workout nutrition. That’s right, it has been over 20 YEARS since the sports world has seen a non-hormonal product that can produce real performance enhancing results. There are no false promises with Intra-MD-- the science is 100% ironclad. If taken as directed, it isn’t a question of whether or not you will gain muscle; the only question is how much and how fast you will put it on.

For years bodybuilders have been looking for a better way to recover. Some experts advise training less, while others implement periodical de-loading phases, and then some just keep pounding away by upping the dose or increasing the calories to absurd levels. Meadows found what most of you have concluded yourselves: if you’re training with maximum intensity you get extreme soreness that negatively affects your workouts in the coming days. If you can’t perform at your peak day after day, than you can’t improve at the rate you want. He also found through extensive research with his athletes that less training doesn’t equate to more muscle. In fact, the contrary is true. To gain muscle in the most efficient manner you must train with frequency. Days off are not recovery days, but instead they are days without progress.

After experimenting and tweaking his supplementation program for years the answer wasn’t pre or post workout nutrition, but the crucial window most often overlooked – INTRA workout. How could we all have missed it? We meticulously measure and weigh our food and supplements throughout the day and are obsessive about hitting our post-workout window for optimal growth, but when it comes to supplementation during training, the industry has either cut corners on ingredients or been completely in the dark about intra workout optimization all together.

Inside each serving of Intra-MD are these key ingredients and the science behind their importance to unlocking new muscle tissue:


EAAs

"Essential” because they have to be obtained from the diet, EAAs are critical to recover from, and ultimately grow from the most intense workouts. Among the BCAAs is the amino acid leucine, a key activator or mTOR and master-controller for muscle protein synthesis. It is leucine uptake into muscle cells that flips the switch for protein synthesis and muscle building to ON (1-3). In addition to serving as raw materials to crank out new proteins for muscle growth and repair, EAAs increase amino acid transporter levels in cell membranes, (4) providing a potent anabolic punch.
Branch Cyclic Dextrin

The problem: simple carbs. Spiking insulin with simple carbs is old technology. Although dextrose/simple carbs look good on paper, the human body is a finely tuned machine. Nutrient density is sensed in the small intestine by special types of receptors called “osmoreceptors”, which sense the concentration of stomach contents as they exit the stomach, controlling the rate of gastric emptying. This is precisely the problem with dextrose and other simple sugars: In spite of warp-speed absorption in the small intestine, simple sugars have an extremely high osmolality, triggering osmoreceptors to slow gastric emptying into the small intestine, where carbs are actually absorbed. Worse, in the context of a peri-workout nutrition shake, you aren’t only delaying the delivery of carbs; amino acid delivery will also be delayed. Use too many of the wrong type of carbs, and you might as well be gnawing on a steak during your workout.
Fortunately, there is a way to “trick” the stomach into releasing large amounts of carbohydrate into the small intestine for rapid absorption. When glucose molecules are linked together to form high molecular weight polymers, one molecule can consist of hundreds to thousands of individual glucose molecules linked together. These high molecular weight polymers have a much lower osmolality in solution tricking those pesky osmoreceptors to allow these branched cyclic dextrins to exit the stomach at warp-speed for absorption in the small intestine. This provides a rapid, but sustained increase in blood sugar and insulin to fuel the most grueling workouts (5, 6).


Electrolytes

Ever notice that when you are really growing, your muscles are full and pumped all of the time? This is not a coincidence; a full muscle is an anabolic muscle and muscle growth is driven by cell volume. This is where electrolytes come in; by promoting cell volumization, electrolytes drive amino acid (leucine) uptake into the cell (7), turning on protein synthesis(8, 9) to pack on new muscle, while also suppressing protein breakdown (10, 11).
Citrulline Malate

Citrulline Malate is a non-essential amino acid that converts into arginine and then into nitric oxide. Nitric oxide is a vasodilator that helps to improve blood flow to your organs, thus providing potential health benefit. It has also been shown to increase ATP production by 34%. Briand et al. There is also evidence via a study published in the May 2010 "Journal of Strength and Conditioning Research" that demonstrated a decrease in muscle soreness. Most notable studies have been conducted using 6 grams of CM as the dose, and we have included 2 grams per serving so that on your hard, very difficult workouts, you will be using this dose (3 servings), as those are the workouts where you will see the benefit from this supplement.
“This product will allow you to train harder and more frequently due to the increase in recovery you will see. Say good bye to soreness. Say hello to new muscle.”

John Meadows

Intra-MD formulator

 

[Evers]

Hello bothers! Exactly the Thread I was looking for to get and give some opinions on my and others diet.

So first of all my stats. I am 178cm and 90kg. Not sure about my BF%, I would guess around 16%.

Now to the main part, my diet (Calories/Fat/Carbs/Proteins).

Meal 1: 150g egg whites + 1 whole egg 144/6/0/23
150g wholegrain oats 533/10/87/22
20g blue berries 11/0/3/0
400g skimmed milk 200/8/20/12

Meal 2: 200g chicken breast/lean pork/beef 192/0/0/48
300g basmati rice 372/0/84/9
Salad with 10g olive oil 90/10/0/0

Meal 3: 200g chicken breast/lean pork/beef 192/0/0/48
200g whole-wheat bread 562/10/102/16

Pre workout shake 60/0/5/10
Post workout shake 150/0/3/35

Meal 4: 200g chicken breast/lean pork/beef 192/0/0/48
300g basmati rice 372/0/84/9
Salad with 10g olive oil 90/10/0/0

Meal 5: 150g chicken breast/tuna 144/0/0/36
1/2 Avocado 154/13.5/8/0

Before bed 10g glutamin 40/0/0/10

Total Calories 3500 / fats 68 / carbs 400 / proteins 320

I wanna gain weight

Please let me know what you think! Appreciate any advice and suggestions.

Evers

 

[roastdawg]

^^^Looks solid to me man... for gaining weight the key is complex carbs. You got plenty in your diet but if you wanna to bulk up more add more carbs.... if it gets outta hand up the protein/fat.

 

[Oregonstrong]

Hello bothers! Exactly the Thread I was looking for to get and give some opinions on my and others diet.

So first of all my stats. I am 178cm and 90kg. Not sure about my BF%, I would guess around 16%.

Now to the main part, my diet (Calories/Fat/Carbs/Proteins).

Meal 1: 150g egg whites + 1 whole egg 144/6/0/23
150g wholegrain oats 533/10/87/22
20g blue berries 11/0/3/0
400g skimmed milk 200/8/20/12

Meal 2: 200g chicken breast/lean pork/beef 192/0/0/48
300g basmati rice 372/0/84/9
Salad with 10g olive oil 90/10/0/0

Meal 3: 200g chicken breast/lean pork/beef 192/0/0/48
200g whole-wheat bread 562/10/102/16

Pre workout shake 60/0/5/10
Post workout shake 150/0/3/35

Meal 4: 200g chicken breast/lean pork/beef 192/0/0/48
300g basmati rice 372/0/84/9
Salad with 10g olive oil 90/10/0/0

Meal 5: 150g chicken breast/tuna 144/0/0/36
1/2 Avocado 154/13.5/8/0

Before bed 10g glutamin 40/0/0/10

Total Calories 3500 / fats 68 / carbs 400 / proteins 320

I wanna gain weight

Please let me know what you think! Appreciate any advice and suggestions.

Evers

Looks pretty solid brother. So you leave carbs out of your first and last meal?

 

[Evers]

Thanks for the reply guys.

Looks pretty solid brother. So you leave carbs out of your first and last meal?

Just in the last meal I leave the carbs away, as I wanted to stick to the 400g of carbs per day and if I eat to much before bed I have problems to fall a sleep. In the first meal I eat 150g of wholegrain oats.

 

[Oregonstrong]

Thanks for the reply guys.



Just in the last meal I leave the carbs away, as I wanted to stick to the 400g of carbs per day and if I eat to much before bed I have problems to fall a sleep. In the first meal I eat 150g of wholegrain oats.

Ahhh, gotcha. I missed that. Looks pretty solid brother. I will post up my revised plan today so you can see what I am doing currently.

 

[Oregonstrong]

Here is what I am doing now. Thanks to @drizzy for helping me refine this. That man is a book of knowledge and a good brother and very helpful.

Meal 1) 5:00am: 4 whole omega-3 eggs, 1 cups whites, 1 cup oats, 1 Tbsp. almond butter
Meal 2) 8:00am: 8 oz. Chicken breast, 1 cup jasmine rice, 2 Tbsp. mac nut oil
Meal 3) 11:00am: 8 oz. Ground elk, 1 cup Jasmine rice, 2 Tbsp. mac nut oil
Meal 4) 2:00pm: 8 oz. Chicken breast, 2 slices Daves Killer Bread, ½ avacado
Meal 5) 4:00pm: Pre-workout- 50 grams whey isolate protein, 40 grams waxy maize, 1 Tbsp. mac nut oil
Meal 6) 5:30pm: Intra-workout- 30-60g HBCD, 20g EAA, 10g creatine mono, 8g citrulline
Meal 7) 7:30pm: Post-workout- 50 grams whey protein isolate, 40 grams dextrose
Meal 8) 9:30pm: 8 oz. Salmon, Elk, Beef, 10 oz. red potato, 2 Tbsp. mac nut oil

 

[drizzy]

The reason I wanted Oregonstrong to get rid of some of that coconutt oil is because it's not that great of a fat source there's really no good fats in it. Coconutt oil is made up of almost all saturated fat, as to Mac nut oil is almost all monounsaturated. And there was no reason for him to have the egg whites post workout if he was already getting 50 grams of whey isolate. But I advised him to eat another whole food meal 60-90 minuets after that post workout shake. I don't believe in if it fits your macros and I think Oregons diet now is pretty damn solid for his weight in height in the future he may need to up his protein if he breaks the 225 mark. But for now theres absolutely no reason he wouldn't grow if he's consistant.

 

[Oregonstrong]

Thanks again @drizzy. There is one thing you can count on with me and that is consistency. I go 100% in everything I do and do not deviate for anything. This diet, meadows training, and good supps. I think I am on the right path to blow up.

One question for you out here in the open. What is your take on cheats? If I stick to this plan everyday until it needs adjusted and cheat on one meal per week do you feel this would hinder or help progress? I think it helps mentally more than anything but what is your take on the almighty cheat meal?

 

[drizzy]

Ok I mite get some hate mail for this but this is my take on it, I believe if you have a cheat every 3rd day it's better because if you do only one a a week. People start to manifest and plan what there going to have and that in my opinion makes it worse instead of a cheat meal it turns into a cheat day. So cheat every third day in my opinion and have one cheat meal preferably twords the end of the day or post workout. So then you don't spend a whole week thinking about what your going to have and open pandoras box.

 

[Oregonstrong]

I think you're right on drizzy! I do pretty good about keeping it one meal but I do fantasize about it all week and it starts to mess with you mentally. I like your idea of a cheat every three days and gonna give it a try!

 

[Evers]

Here is what I am doing now. Thanks to @drizzy for helping me refine this. That man is a book of knowledge and a good brother and very helpful.

Meal 1) 5:00am: 4 whole omega-3 eggs, 1 cups whites, 1 cup oats, 1 Tbsp. almond butter
Meal 2) 8:00am: 8 oz. Chicken breast, 1 cup jasmine rice, 2 Tbsp. mac nut oil
Meal 3) 11:00am: 8 oz. Ground elk, 1 cup Jasmine rice, 2 Tbsp. mac nut oil
Meal 4) 2:00pm: 8 oz. Chicken breast, 2 slices Daves Killer Bread, ½ avacado
Meal 5) 4:00pm: Pre-workout- 50 grams whey isolate protein, 40 grams waxy maize, 1 Tbsp. mac nut oil
Meal 6) 5:30pm: Intra-workout- 30-60g HBCD, 20g EAA, 10g creatine mono, 8g citrulline
Meal 7) 7:30pm: Post-workout- 50 grams whey protein isolate, 40 grams dextrose
Meal 8) 9:30pm: 8 oz. Salmon, Elk, Beef, 10 oz. red potato, 2 Tbsp. mac nut oil

Looks great bro. I would say we eat a similar amount of total calories and macros. What are your stats if I may ask?

Mhhhhhh elk, does it taste like beef? I never tried it.

 

[Oregonstrong]

5'7", 175 lbs. somewhere around 12% bf (going to get this checked to find out for sure) others say I look leaner than 12 so I want to find out for sure.

Elk tastes a little gamier than beef but it is much leaner. Very good source of protein. I have two chest freezers full so it will be a staple in my diet for a while.......