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  1. BrokenFist is offline
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    Oct 2008
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    Winnipeg, MB
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    27

    Posted On:
    11/12/2008 4:47pm

    supporting member
     Style: Boxing & Jiu Jitsu

    --
    Hell yeah! Hell no!

    Desperately seeking approval (my diet)

    I have been on this plan for over a month now and I feel great but I think there can always be improvement. I am hoping for some opinions from people more knowledgeable than I, which should be easy because I don't know jack.

    Goals:
    Increase lung capacity and endurance
    Increase muscle strength and endurance
    Slightly increase lean muscle mass

    Notes:
    I am 20 years old, 5'8", and 150lbs
    I take a 3-a-day multivitamin (http://www.progressivenutritional.co...redients1.html)
    I drink water throughout the day
    I do not add anything to my food except for brown sugar in my oatmeal which I have listed

    Breakfast:

    2 hard boiled eggs
    Bowl of oatmeal with some brown sugar
    Handful of naked almonds
    Handful of blueberries
    An orange
    Glass of skim milk

    Cup of green tea on the way to work

    Lunch (split up into two meals, four hours apart):
    Monday, Wednesday, Friday:
    Canned wild salmon sandwich on whole wheat bread
    Either broccoli, cauliflour, or carrots
    Glass of water

    Tuesday, Thursday, Saturday, Sunday:
    Either chicken, pork, or ground beef
    Either broccoli, cauliflour, or carrots
    Glass of water

    Dinner (post workout meal):
    Either chicken, pork, ground beef, or steak
    Either brocolli, cauliflour, carrots, brussel sprouts, corn, spinach, peas, baked potato, or beans
    Sometimes brown rice
    Cheese
    A banana
    Glass of skim milk
    Last edited by BrokenFist; 11/12/2008 5:11pm at .
  2. jamesdantes13 is offline

    Featherweight

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    Jul 2008
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    Posted On:
    11/14/2008 6:33pm

    Bullshido Newbie
     Style: BJJ

    --
    Hell yeah! Hell no!
    Your diet looks pretty good, but it is hard to tell if you are getting enough nutrients without listing exact portions (i.e. oz of meat). Instead, I have compiled a diet profile using Diet Analysis Plus (used for undergrad nutrition classes at UMD).

    The goals you have rely more on your training regime. Diet is important in helping achieve these goals, but ultimately it will come down to the intensity/frequency of your training.

    I recommend you get a good estimate of the nutrition contents of your meals and try to match the numbers below.


    DRI Goals
    : (given age/height/weight you posted and assuming "active" lifestyle)

    Energy

    Calories: 2990 kcal

    Carbohydrates: 336 - 486 g 45%-65% of kilocalories

    Fat: 66 - 116 g 20%-35% of kilocalories

    Protein: 75 - 262 g 10%-35% of kilocalories

    Protein: 54.43g Daily requirement based on grams per kilogram of body weight

    Fat

    Saturated Fat: 33 g less than 10% of calories recommended

    Cholesterol: 300 mg less than 300mg recommended

    Essential fatty acids

    Omega-6 Linoleic: 17 g

    Omega-3 Linolenic: 1.6 g

    Carbohydrates

    Dietary Fiber, Total: 38 g

    Other

    Water: 3.7 L

    Vitamins

    Thiamin: 1.2 mg

    Riboflavin: 1.3 mg

    Niacin: 16 mg

    Vitamin B6: 1.3 mg

    Vitamin B12: 2.4 g

    Folate (DFE): 400 g

    Vitamin C: 90 mg

    Vitamin D (ug): 5 g DRI Adequate Intake

    Vitamin A (RAE): 900 g

    alpha-tocopherol (Vit E): 15 mg


    Minerals

    Calcium: 1000 mg DRI Adequate Intake

    Iron: 8 mg

    Magnesium: 400 mg

    Potassium: 4700 mg DRI Adequate Intake

    Zinc: 11 mg

    Sodium: 1500 mg DRI Adequate Intake
  3. fight247 is offline

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    Nov 2008
    Location
    GA
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    Posted On:
    11/21/2008 5:56pm


     Style: kick boxing, nogi jits

    --
    Hell yeah! Hell no!
    cut out the red meat, stick to chicken and fish. red meat raises blood pressure(kills wind and endurance) and dosnt digest properly( rots in your intestines) . generally instead i eat 3 meals and drink muscle milk 2-3 hours inbetween. something else you dont want to eat a meal prior to working out you should drink a smoothie or shake with a banana...again just my opinion and what i do.
  4. Snake Plissken is offline
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    When I Get Back

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    Posted On:
    11/21/2008 6:10pm

    supporting member
     

    --
    Hell yeah! Hell no!
    Quote Originally Posted by fight247
    cut out the red meat, stick to chicken and fish. red meat raises blood pressure(kills wind and endurance)
    actually a good, lean red meat, like a nice sirloin is rich in protein and IRON which assists your red blood cell count which can assist your cario endurance.

    Now, if he is eating shitty ground chuck or another cut of red meat with a higher fat content, I would agree.


    and dosnt digest properly( rots in your intestines)
    there was a whole discussion thread on this and I expect TheRuss (H to the IZZO) will be in shortly.
  5. Emevas is offline
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    Dysfunctionally Strong

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    Dec 2003
    Location
    Minot AFB, ND
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    Posted On:
    11/21/2008 7:01pm

    supporting member
     Style: Boxing/Wrestling

    --
    Hell yeah! Hell no!
    It's a well known factt that Elvis died with 50lbs of undisgested red meat in his colon.

    John Wayne had 75lbs.

    FACT!
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  6. Snake Plissken is offline
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    When I Get Back

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    Posted On:
    11/21/2008 7:09pm

    supporting member
     

    --
    Hell yeah! Hell no!
    Quote Originally Posted by Emevas
    It's a well known factt that Elvis died with 50lbs of undisgested red meat in his colon.

    John Wayne had 75lbs.

    FACT!
    Was the meat still functional?
  7. Emevas is offline
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    Dysfunctionally Strong

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    Dec 2003
    Location
    Minot AFB, ND
    Posts
    6,788

    Posted On:
    11/21/2008 7:32pm

    supporting member
     Style: Boxing/Wrestling

    --
    Hell yeah! Hell no!
    Clearly not.
    "Emevas,
    You're a scrapper, I like that."-Ronin69

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