Am i doing everything correctly?
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 Am i doing everything correctly?

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danmirage

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RE: Am i doing everything correctly? - Thursday, March 16, 2006 12:26 PM
Yup thats them.
 
You can read on fish oilsand EFAs...
http://www.discussbodybuilding.com/Cod_liver_oil_vs_Fish_Oil/m_114653/tm.htm
 
Ooops..cleaned up that post above for readability!
Berganator

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RE: Am i doing everything correctly? - Thursday, March 16, 2006 12:29 PM
How much water do I need to drink daily?  I have .9 FL oz container that I fill up.  I usually have around 10 but if muscle is 75% water than I probably need a lot more !

Oh and also, I edited my above post but just to make it simplier I copied and pasted it down here...

Also, you said "That is only 113 grams of fat."  -  Is that too low?  I took 3500x.30 = 1050/9 = 116 Grams.  Did I mess up? 

Here is the break down for what I need to eat for each of my 6 meals

Meal:
263 Calories of Carbs (67 Grams)
146 Calories of Protein (37 Grams)
175 Calories of Fat (20 Grams)

For pre/post wo do I need more/less of any of them?  I read that in the morning you need more carbs than protein so should I change it for each meal of the day or keep it this way?  Im having troubles making a meal plan :(
 
Oh and should I take both the flax and fish oil pills daily?  Once a day/twice a day?
<message edited by Berganator on Thursday, March 16, 2006 12:31 PM>
danmirage

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RE: Am i doing everything correctly? - Thursday, March 16, 2006 12:37 PM

I took 3500x.30 = 1050/9 = 116 Grams.  Did I mess up? 

You did it perfectly!
 
GO to the gain mass link I gave above and there is a sample menu.
You just switch out the foods for other foods and adjust the amounts to fit the need.
 

For pre/post wo do I need more/less of any of them? 

You are on the wrong track here.  P/PWO is a special category of fast assimilating foods...read the PWO link in the gain mass thread.
 

Oh and should I take both the flax and fish oil pills daily?  Once a day/twice a day?

 
They add fat to the diet so put em where you need em.
 
I know...if it were easy people wouldn't hire people to do it for them...and I would be out of a job.
Berganator

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RE: Am i doing everything correctly? - Thursday, March 16, 2006 1:06 PM
Okay I just re-read it and noticed it said BCAA/EAA for p/po wo but i dont know what those are :( 

Also I was curious if having a protein shake with a meal of carbs and fat if that is okay, because u were saying having a protein shake alone isnt good but I was thinking maybe with some oatmeal and a pbj sandwhich it will work out.  And how many fat grams do flax/fish oil cover?  I took 2 they said 10 cal of fat so idk
 
WHOOPS!  I had 3619 calories already and I still have 1 meal to go !  Grr The proportions are correct though, I wasnt even that hungry.  I think Im putting too much food into each meal !  Im going to get fat :'(
<message edited by Berganator on Thursday, March 16, 2006 1:44 PM>
danmirage

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RE: Am i doing everything correctly? - Thursday, March 16, 2006 3:57 PM
Branch Chain Amino Acids and Essential Amino Acids

NOW BCAA Plus
I use these.

EAAs are free form aminos or from Whey...

 
I took 2 they said 10 cal of fat so idk


WEird.  1 Tablespoon of fish oil is 14g fat. 14g x9 = calories

Whoa You are eaither eating har or eating dense foods!

Just trim ot back a bit..you won't get fat!!!


Also I was curious if having a protein shake with a meal of carbs and fat if that is okay

If it is the best you can do...
<message edited by danmirage on Sunday, March 19, 2006 8:42 AM>
Berganator

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RE: Am i doing everything correctly? - Thursday, March 16, 2006 6:28 PM
Okay so I should pretty much limit my whey protein intake to a mere minimum?  I heard whey protein was the best source of protein, which is why Im a bit confused why you want me to stray away from it.
danmirage

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RE: Am i doing everything correctly? - Thursday, March 16, 2006 7:23 PM

so I should pretty much limit my whey protein intake to a mere minimum?  I heard whey protein was the best source of protein, which is why Im a bit confused why you want me to stray away from it

 
What I am saying is FOOD is the best protein source.  Whey is pre-digested and not a great help in gaining mass.
 
You can use it if you need to make up that little bit of protein in the diet.  No problem.
 
But don't make it a primary protein source.  Get it from Food! 
Thats where the reall mass comes from.  Thats why I advocate for it!
 
Not "Stay away from whey"  but "Eat a variety of food source proteins"
Berganator

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RE: Am i doing everything correctly? - Friday, March 17, 2006 9:25 AM
Alright...  Well maybe I need to broaden my horizons a bit as to what are some of the best products for protein.  I know a probably very narrow (in your perspective) list of what I call "Good sources of protein"
 
Eggs, Milk, Fat free cottage cheese, peanuts, chicken, any other source of meat, fish.  My problem is that my parents don't like to pay tons on food for me when they see me eating it at such a rapid pace and seemingly not enjoying it.  (They dont understand the amount of food intake, as I didn't either just a few days ago!)  With this said, what are some of the most "Bang for your buck" meaning what protein products are the most cost effective for the protein contents.  I used to eat tuna a lot, but Im not sure too much on the mercury levels. 
 
I'm also trying to make a meal plan, and will begin to put a lot of effort into it during this weekend and the week of my spring break.  Do I need to vary the products of carbs/fat/protein I eat or not?  I made a sample meal plan yesterday, not sure how effective it is (havnt done the math yet) it was like this:
 
Meal One: Breakfast 6:00 AM
-1 cup oatmeal
-3 Eggs w/ yolk 2 eggs w/o yolk
-Peanut Butter Sandwhich
 
Meal Two: 9:00 AM
-Two peanut butter sandwhiches
-One whey protein shake
 
Meal Three: Noon
-School lunch
-Peanut Butter Sandwhich
 
Meal Four: 3 PM
-3 Eggs w/ yolk 2 eggs w/o yolk
-1 cup of oatmeal
-1 Peanutbutter sandwhich
^ Same as meal one
 
Meal Five pre workout:
-20 Raisins
-Peanutbutter sandwhich
-Whey Protein Shake (1)
-Creatine
Meal Five post workout:
-20 Raisins
-Peanut Butter Sandwhich
-Whey protein shake (2)
 
Meal Six:
-1 Cup of spaghetti
-1 Peanut Butter Sandwhich
-5 Eggs all with yolk
 
^  As you can tell Im very weary on what are some other sources of good fat, and how to get them.  You did tell me a few, but most I've never heard about.  So basically all I do take for fat is Peanutbutter or peanuts.  If I need to vary my foods this will be a large problem.  For carbs, as you can tell I eat oatmeal/spaghetti because again I dont know too many.  And for protein you can tell its basically eggs or whey protein.  See if you can critique it a bit for me, or give me a few tips.
Thanks in advance.
danmirage

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RE: Am i doing everything correctly? - Friday, March 17, 2006 10:37 AM
you should have vegetables with every meal not including carrot, lettuce, tomato, cucumber or corn
 
Talking Fiberous Veggies:
BRoccoli
Sweet Pea
Peppers
string Beans
Celery
Cauliflower
etc...
 
Good budget Protein:
Chicken
Turkey
Beef
Eggs
Pork
Cottage Cheese
Yogurt
 
Good fats
Nuts
Avocado
coconutFlax
Hemp
Fish oils
 
Good Carbs:
Rice
Sweet Potato/Yam
Quinoa
Amaranth
 
Get a job and make up the difference if you really want some mass...also look at the link on MRPs
 

How much water do I need to drink daily?  I have .9 FL oz container that I fill up.  I usually have around 10 but if muscle is 75% water than I probably need a lot more !

12-15 cups
 
If that plan is what you have, then run with it..put it in fitday and see what it comes out to.
 
Then post the calories and protein/carbs./fat numbers
 
Berganator

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RE: Am i doing everything correctly? - Friday, March 17, 2006 7:18 PM
I do have a job, so thats not much of a problem and I will buy most of the things you listed so that I can pack on the most possible mass.  However I've been going to the bathroom a lot lately and it seems like everything Im eating im flushing down the toilet, not sure if this is true or not.  It just doesnt seem normal to have to go # 2 about 4-5 times a day
danmirage

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RE: Am i doing everything correctly? - Friday, March 17, 2006 8:49 PM
first Oatmeal is VERY high in fiber....you are consuming more than the recommended amount per day of fiber.
 
If you use a lot of whey protein..and you are eating a high fat diet...I would also expect some "regualrity"
 
As soon as you diversify your diet that will change.
Berganator

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RE: Am i doing everything correctly? - Saturday, March 18, 2006 8:11 AM
Okay im going shopping today...  Can you give me a sample meal plan that I can begin with because I probably would make that same fiber mistake or something likewise.  Im probably going to purchase a lot of the things you suggested, if not all and figure out their caloric intakes and go from there but im just wondering if you have a sample meal plan that would work for my 3500 calorie intake of high end protein.
danmirage

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RE: Am i doing everything correctly? - Saturday, March 18, 2006 10:55 AM
You can look at mine:
http://www.discussbodybuilding.com/My_3000_calorie_menu_plan/m_91155/tm.htm
 
Or the menu in the build muscle post.
Berganator

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RE: Am i doing everything correctly? - Sunday, March 19, 2006 5:53 AM
I have a problem...  I eat the following 30 min before working out:
 
1 Peanut butter sandwhich (2 slices of bread)
20 Raisins
1 whey protein shake (20 grams)
 
The problem, however, is that I feel nearly sick to my stomach because I ate so much and it makes lifting harder to do when you aren't feeling very well.  What do you think I should do instead?
danmirage

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RE: Am i doing everything correctly? - Sunday, March 19, 2006 8:46 AM
The PWO should not have fat and fiber and should be fast to digest.  The problem here is that there is too much to digest and when you start to work out there is a conflict with the blood flow to stomach and muscles.
 
Ditch the PB for post workout...or have it an hour before and give it time to digest.
 
Last, 20 raisins is probably not .2g/lb of carbs for you..you might need a bit more?
 
Lots of water!!!
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