T Nation

My diet.....Good?

6:00 AM Fat Carbs Protein Calories
1 scoop whey protein 1.5 3 23 = 110
1 ounce nuts 15 0 0 = 135

									Total Cal=245

9:00 AM
1 cup oat meal 5 54 10 = 313
2 fish oil capsules 2 0 0 = 18
1 cut apple 0 20 0 = 80
1 cup egg whites 0 0 25 = 100

									Total Cal=511

12:00
6 oz Chicken breast 5 0 40 =360
8 oz Sweet potato 0 50 0 =200

									Total Cal=605

2:00
6oz lean beef 10 0 40 =169
1 cup veggies 0 10 0 =40
? Tbsp Olive Oil 7 0 0 =73

									Total Cal=272

3:00 Pre workout drink
1 Scoop Whey Protein 1.5 3 23 =110
1 cup Green Tea 0 0 0 =0
40g Dextrose 0 0 40 =160

									Total Cal=270

5:00 Post workout drink
40g Dextrose 0 40 0 =160
2 Scoop Whey Protein 1.5 0 46 =240

									Total Cal=400

6:30 Post workout meal
1 can tuna 1.5 32 0 =150
2 fish oil 2 0 0 =18
8 oz Sweet potato 0 50 0 =200
Straw berries 0 25 0 =100

								Total Cal=468

8:30
6 oz Chicken breast 6 0 40 =196
Salad/veggies 0 12 0 =36
1 tsp olive oil, 1 tsp flax oil 10 0 0 =90

								Total Cal=322

10:00
1 low carb bar ( usually lean body) 8 18 15 =204

Total Cal=204

Total Cal=3297

I’d say it looks good, in terms of foods chosen and macronutrient content.

You might wanna add in some more carbs to your post workout meals.

But, the real question is…

…is it working for you???

Are you achieving your goals with this diet?

i didnt start it yet…i will in summer but diet now is similar to it but not as much do to time

Being a baller like yourself, I got a few things to critisize.

1.Up your protein man!

2.Up your postworkout carbs to 80 at least, if you dont need 80 , your workout ain?t intense.

3.Read every-single John Berardi article here at T-mag and on his site.

4.If you don?t gain, add more carbs

5.Good Luck Boy!

Your pre workout drink is at 3:00 and your post workout drink is at 5:00, I hope your not doing 2 hour workouts.

If this isn’t the case and you are taking your pre workout drink an hour or so before the workout I dont think you should have the dextrose in it.

It would be better to sip on this ‘pre workout’ drink during your training and the have your post workout drink immediately after.

well here is the workout that id be doing

the one is monday the one is friday theres are just lower body ones im going to be doing the westside for upper here ill show u the lower though.

AB ROUTINE(before workouts)

The Ultimate Killer Ab Routine (Giant Set)

  1. Hanging straight leg raise 15-25 reps
  2. Hanging knee ups 15-25 reps or as many as possible
  3. Hip lift 15-25 reps
  4. Reverse crunches 15-25 reps
  5. Weighted supine crunch 15-25 reps
  6. Bodyweight crunches 15-25 reps

Each sequence of six exercises is one giant set. Rest 60 ? 90 seconds after you finish exercise #6, then repeat for a total of three circuits. (if you can get through three circuits of this routine with strict form, including hitting 25 strict leg raises and 25 knee strict knee ups, you are in elite company)

Frequency: 2 days per week with at least 2 whole days between workouts.

Phase I (Weeks 1-4)
Exercise Week#1 Week#2 Week#3 Week#4 Comments

MONDAY
Workout A:

 	 	 	20 yard flying sprints(accelerate to max speed gradually and hold for 20 yards) 3 4 5 2 ??? 2 minutes rest between sets 


 	 	 	Rhythmic lunge jumps (go all the way down into deep lunge and jump up explosively off both legs) 3x10 (per leg) 4x10 5x10 2x10 1 minute rest 


 	 	 	Depth jump 3x5 4x5 5x5 2x5 Use moderate box around 18 inches ??? 2 minutes rest 


 	 	 	Jump squat with barbell 3x12 (10% of max squat) 4x10 (15%) 5x8 (20%) 2x6 (25%) Perform rhythmically and continuously ??? The percentage given is the % of max squat ??? 2 minutes rest 


 	 	 	Romanian Deadlift 3x6 (70%) 4x5 (75%) 5x4 (80%) 3x3 (85%) The percentages listed are guidelines ??? The important thing is to add weight to the bar each week ??? 3 minutes rest 


 	 	 	Full Squat 3x6 (70%) 4x5 (75%) 5x4 (80%) 3x3 (85%) 3 minutes rest 

AB ROUTINE(before workouts)

The Ultimate Killer Ab Routine (Giant Set)

  1. Hanging straight leg raise 15-25 reps
  2. Hanging knee ups 15-25 reps or as many as possible
  3. Hip lift 15-25 reps
  4. Reverse crunches 15-25 reps
  5. Weighted supine crunch 15-25 reps
  6. Bodyweight crunches 15-25 reps

Each sequence of six exercises is one giant set. Rest 60 ? 90 seconds after you finish exercise #6, then repeat for a total of three circuits. (if you can get through three circuits of this routine with strict form, including hitting 25 strict leg raises and 25 knee strict knee ups, you are in elite company)

FRIDAY
Workout B:
Full Squat 3x6 (75%) 4x5 (80%) 5x4 (85%) 3x3 (90%) 3 minutes rest

Romanian Deadlift 3x6 (75%) 4x5 (80%) 5x4 (85%) 3x3 (90%) 3 minutes rest

Jump Squat with barbell 3x12 (10%) 4x10 (15%) 5x8 (20%) 2x6 (25%) 2
minutes rest

Depth Jumps 3x5 4x5 5x5 2x5 2 minutes rest ??? moderately high box

Rhythmic Lunge jumps 3x10 4x10 5x10 2x10 1 minute rest

one leg speed box jumps 3x10 4x10 5x10 2x10 Perform continuously ??? 2
minutes rest

Elite, it would help when you post your diet if you would give us your TBW and BF%, along with your goals. My guess is that you’re bulking. But either way, I’d need to know how many grams of P/F/C and calories you’re eating per day currently and compare it to what you put up to be able to provide you with any useful advice.

Additionally, as was mentioned by waggat, we need to know how long your workouts are and if you’re doing cardio.

Bulking or cutting requires the coordinated and complementary integration of cardio, diet and weight training.

The two quick things I would mention, and the reason you were told to go read ALL of JBs articles between now and when you start your diet, is that PRE workout, ditch the dextrose, and PWO you should not be ingesting any fat, but rather strictly P+C of the starchy variety.