Critiques, Questions - Diet + Supps

Diet and Nutrition
1

Here is my CURRENT diet for training days

Upon waking I have 3 BCAA capsules

Meal 1
4 whole scrambled eggs 3 strips bacon
Cal: 513 Fat: 37 Carb: 5 Pro: 34

After this meal I have a multivitamin and a fish oil capsule

Meal 2
8oz. Strip Steak + Mixed Nuts
Cal:390 F:23 C:7 P:40

Another fish oil capsule post meal

Meal 3
(8oz.) Chicken Caesar Salad
Cal: 450 F: 29.5 C:1.5 P:45.5

Meal 4 (Pre)
Body Fortress Shake (Poor Mans Surge made with milk). Also contains BCAAs
Cal:500 F:1.5 C: 65 P:31

Meal 5 (Immediately Post)
Surge
Cal: 340 F:2.4 C:46 P:25

Meal 6 (1 hour post)
Monster Shake (Grow!, yogurt, dry oats, banana, milk)
Cal:925 F:10.5 C:121 P:67

Meal 7
Sandwich, Apple, 16 oz. chocolate milk
Cal: 630 F:6 C: 93 P: 48.5

Fish Oil Capsule Post

I take 3 more BCAAs before bed

Grand Total
Cal: 3748 F:110 C:338.5 P:291

I have a salad because I want some vegetables (I got sick of broccoli and olive oil) and the salad dressing was easy fat with low Sat Fat. I weigh myself once a week and when my gains drop to 1 pound a week I add 500 calories. I am currently in a bulk if you hadn’t guessed and do CW’s Total Body Training which is three days a week. I used to do cardio but recently removed it again after too many fluctuations in weight and strength.

I am currently 6 foot 2 and 193 pounds. I htink my diet is pretty good but my question is on my carb timing. I have heard that I should start eating carbs 3 hours prior to workout for glycogen in addition to my pre-workout shake which has carbs. However, Berardi (who I modeled this diet from) has a P+F meal before workouts and then a recovery drink during exercise for his first P+F. His first P+C is DURING his workout. Don’t I need carbs for fuel before?

Also I would like some diet critiques and how are my supplements looking?

2

Diet in general looks damn good. id personally have carbs in the morning, no better time aside from around your w/o

As well and unless really cutting to extreme low levels BF% then with every meal, fruits and veggies = good. And your bulking

meal 7 48+ grams of protein??? that must be one hell of a sandwich like 1/2 lb of beef etc. Milk has what 8 grams for 8 oz. skim, thats 16 grams st;ill need 36 + sure your math is right

meal 2 fruit veggie

rest of then lok ok have food balanced food carbs arent the devil. stick to non simple processed sources aside from peri w/o. you wont need to stress having enough for energy for your w/o etc.

Find what works best for you pre work out and really all the time what works great for me or JB, or anyone may suck for you

Phill

3

I agree with Phil and think adding some good carbs like vegetables in with your scrambled eggs would be good. I used to make a huge omelete for breakfast and it was loaded with turkey ham, vegetables like broccoli and or green beans, and low fat mozzarela cheese, with a slice or two of whole wheat toast.

D

4

My meal seven is as follows. 2 slices of the bread I use has 10 grams of protein, 16 from the milk, 18 from the meat, and 4 from the cheese, equaling 48. I will definitely take your advice on the veggies and not fearing carbs in P+F. When I start adding in more calories, I’ll have some come from carbs and fruits and veggies. Any other critiques anybody? Are my supplements about right?

5

I just have a question:

On your off days, are you still following this diet, as in carbs in the later part of the day opposed to beginning?

6

No, on off days I switch the rotation. P+C come first and I end with P+F. I also take out the shakes and substitute real food for them. I don’t get all of the calories the next day but I make sure I definitely have enough protein, generally more.