Universal Nutrition Forum

Im starting the diet and starting the rippertoe routine tommorow.

The following is a revised diet ive put together..(The foods below are all I have till next week..I did a shop today the only ones i didnt include which I will use instead of rice is pasta,and instead of tuna..salmon)

Out of bed: 1 scoop whey,3 egg whites + 1 yolk,30g oats,300 ml orange juice,1 fish oil capsule,1tbsp natty peanut butter,multivitamin.

meal 2: 2 slices wholemeal bread,spoonful of low fat mayo,100g turkey breast,evening primrose oil capsule.

meal 3: 1 scoop whey,28g cashew nuts,1 fish oil capsule.

Workout

meal 4: 1.5 scoops whey,tuna on wholemeal

meal 5: 1 chicken breast,1/2 cup basmati rice,grapefruit,evening primrose oil capsule,fish oil capsule

meal 6: 1.5 scoop whey,1 tbsp natty peanut butter,113g cottage cheese,2 rice cakes.

Thats 2900 calories..40:40:20, 240 pro,235 carb,64 fat..

Im 21 male 145 5.10..

Im starting this as of tommorow so I would love to get some feedback..I hope im on the right track!

Cheers

Im thinking of doubling the cottage cheese before bed and dropping the whey..

Not a bad idea,cottage cheese contains caesin protein in which the amino acids are broken down at a slower rate which is ideal since you usually fast for several hours while sleeping.

Howard wrote:

Not a bad idea,cottage cheese contains caesin protein in which the amino acids are broken down at a slower rate which is ideal since you usually fast for several hours while sleeping.

Does the rest of the diet look ok? I was also thinking of adding an additional oz of cashews with meal 2 as the low fat mayo probably isn't enough for fat..

see how your body reacts to that amount of kcal and the ratio first and if you need to add in more kcal/fats you can throw in a few nuts at meal 2.
Id drop the rice cakes in your last meal as its always a good idea to limit carbs in your final meal of the day.

Also dont neglect post-workout nutrition,if you can get your hands on a waximaise,vitargo or maltodextrin product all the better.

Howard wrote:

see how your body reacts to that amount of kcal and the ratio first and if you need to add in more kcal/fats you can throw in a few nuts at meal 2.
Id drop the rice cakes in your last meal as its always a good idea to limit carbs in your final meal of the day.

Also dont neglect post-workout nutrition,if you can get your hands on a waximaise,vitargo or maltodextrin product all the better.

Cant really afford anymore products to be honest..On a college budget..Any alternatives? Lucozade sport etc?

8oz potato's and 2 banana's

This is a sample diet
Meal 1
2 scoops of whey protein
1/2 cup of oats
tbsp of peanut butter
1 banana

Meal 2
100g turkey
2 whole eggs
1 cup of green beans

Meal 3
175g chicken
1 cup brown rice
1 green apple

Meal 4
2 scoops whey
1 tbsp peanut butter
walnuts

Meal 5
cottage cheese
2 cup of green beans

Meal 6
Same as meal 4

Postworkout-waximaise product+1.5-2 scoops of whey.

.

Hey howard just quick question on the diet.

Youe have said that one should be eating roughly every 2.5 hours! i rise 6.10. have meal 1 then meal 2 at 11, meal 3 is lunch, meal 4 at 4pm meal 5 at 7.30pm, meal six 10pm.
Should i put in another meal at around 9am?(what would you recommend)
also what is the best thing to have before the gym in the afternoon? would this be meal 4 or in addition to meal 4?
Should a protien shake be taken after all visits to gym (cardio moring and weights evening) do these constitute a "Meal"?
Sorry about the brain dump!

Yeah you could add in another meal to compensate for the morning gap(6.10-11) maybe reduce each other meal slightly to have an even 7 meal spread(presuming you wish to stay along the same kcal mark).remember the more frequent eating keeps the metabolism working hard.

Meal 4 is fine before a workout dont need to add anything really.
Presuming your consuming protein every 2-3hrs its not necessery for a shake after cardio.

You wouldn't eliminate one of your six a day meals to compensate for the postworkout meal,however usually its best to have a meal an hour after your post workout meal also this avoids interfering too much with your time management.

Picked up some carbolyze today down in the shop.It actually seemed to help a lot muscles didnt feel so fatigued for the rest of the day! good tip..cheers Howard

Hey howard! hows tricks
Quick one for ya!!!
i have substituted carrots and celery for the green beans and also small tin of tuna for the 2 eggs a day!!! as i have been told by she who must be obeyed, that one should only have three eggs a week for colesterol reasons!!! so i think i'll stick to the tuna instead!!!
are these subs ok?
also the cottage cheese is that the whole tub Or is that one of those things that depends on the person etc?

cheers for all the advice! hope i'm not wreckin your ead!!!!

lol 3 eggs, id be dead by now if that was the case, just had my bloods done and every thing came back spot on including cholesterol, i eat about 63 eggs per week.

venom wrote:

lol 3 eggs, id be dead by now if that was the case, just had my bloods done and every thing came back spot on including cholesterol, i eat about 63 eggs per week.

Is that egg whites or whole eggs and how often is it recommended to get bloods done? cheers

No bother Jammi thats what this thread is for.
The substitutions seem fine.You can alter the amount of cottage cheese depending on your protein requirements as long as each meals contains a balanced amount of protein.
If your eating the omega 3 eggs cholesterol shouldn't be a problem.
I'll put it to the test,im gonna get a cholesterol test in the next week or two and i'll post up the results(bearing in mind that I eat 2 eggs daily and that im not following a keto diet).

5 full eggs 4 egg whites, every day, bloods done every 2 years for peace of mind