Diet help

[sinbad]

Any suggestions for changing my diet?


7:30am: Bowl of oatmeal, with Banana, Muscle milk(22g protein), Flax oil, multi vitamin

9:30am: 2 scrambled eggs with hashbrowns or grits( and often bacon)

12:00pm Flank steak, rice, vegtable( this varies depending on what is in the cafe) but usually a variation of this combo.

3:00pm some peanuts for afternoon snack. I don't like anything on my stomach when lifting so I usually don't eat heavy here.

4:00pm NO-explode-- so far I have not notice much from this stuff, I used to take some from of ephedra.

5:00-6:00 Work out

7:00pm Dinner, Meat, starch, veg

9:00 muscle milk or protein bar.

I do snack some, my diet is not super clean.

I don't alway feel like I have alot of energy going into the gym. I am looking for ways I might be able to improve this nutritionally. Thanks.

[Oldschool Flip]

Any suggestions for changing my diet?


7:30am: Bowl of oatmeal, with Banana, Muscle milk(22g protein), Flax oil, multi vitamin

9:30am: 2 scrambled eggs with hashbrowns or grits( and often bacon)

12:00pm Flank steak, rice, vegtable( this varies depending on what is in the cafe) but usually a variation of this combo.

3:00pm some peanuts for afternoon snack. I don't like anything on my stomach when lifting so I usually don't eat heavy here.

4:00pm NO-explode-- so far I have not notice much from this stuff, I used to take some from of ephedra.

5:00-6:00 Work out

7:00pm Dinner, Meat, starch, veg

9:00 muscle milk or protein bar.

I do snack some, my diet is not super clean.

I don't alway feel like I have alot of energy going into the gym. I am looking for ways I might be able to improve this nutritionally. Thanks.

Still need some more info. How well and much do you sleep? Does your workout include cardio? What kind of job do you do?
Diet looks okay, but what's your goal? You should EAT something that digest fast and supplies some energy before your workout. Usually fruit of some sort will do the trick. Eat it at 3:30-3:45 and take the NO Explode at 4:30 and see if that works better. For fruit try applesauce since it's "pre" broken down.

[Saskbb]

Any suggestions for changing my diet?


7:30am: Bowl of oatmeal, with Banana, Muscle milk(22g protein), Flax oil, multi vitamin

9:30am: 2 scrambled eggs with hashbrowns or grits( and often bacon)

12:00pm Flank steak, rice, vegtable( this varies depending on what is in the cafe) but usually a variation of this combo.

3:00pm some peanuts for afternoon snack. I don't like anything on my stomach when lifting so I usually don't eat heavy here.

4:00pm NO-explode-- so far I have not notice much from this stuff, I used to take some from of ephedra.

5:00-6:00 Work out

7:00pm Dinner, Meat, starch, veg

9:00 muscle milk or protein bar.

I do snack some, my diet is not super clean.

I don't alway feel like I have alot of energy going into the gym. I am looking for ways I might be able to improve this nutritionally. Thanks.

Sinbad what is your goal to cut or bulk?  What is your current BF% and body weight and height.  How much cardio do you do in a day and what type.  Also how often do you lift. 

[MidniteRambo]

Just my two cents here...

1.  Lose the Muscle milk- it's too high calorically, you can get the same 20+ grams from a much lower cal. protein powder

2. Go egg whites, lose the hashbrowns/grits and bacon, go with a grapegruit or centelope and whole wheat toast

3. steak is great, but when it's time to lean out, going to chicken breast or tuna is a good idea;  watch your portions on the rice, even if it is brown (1/2 cup max)

4. Skip the peanuts altogether

5.  I'm not seeing alot of fiber which is a good way to lean out; good fiber sources include fiber one cereal (blend into your morning protein shake); brewers yeast, whole wheat tortillas

6. NO-explode-- I take this stuff, but when I'm trying to lean out I skip it, it's an extra 110 cals you don't need

7. substitute fish oil for flax, it's more proven, throw in some green tea capsules and lecithen for good measure

[sinbad]

Thanks alot guys, appreciate the input.

I am a true ectomorph, I am tall 6'3-6'4 and about 205, but I am not really sure cause I haven't weighed myself in 16yrs(as an ecto, as a kid I would stuff myself all week only to find out I had lost a pound, so I decided to stop looking at scale and go by mirror, I have just held on to it), people tell me I weight more then that but not really sure. I KNOW I am a SWIMMER , I would guess I am around 10 to 11 % bodyfat. Hard to see, but that is me in the Avatar.

My sleep is not too good as I have 2 small children, I would say around 6-7 hours a night.

I am a PA in a hospital so meal times are not always consistant.

I work out on Tuesdays and Thurday and most Sundays. I do NO cardio. I hate it and time is really tight for me.

My goals are to keep getting stronger, gain muscle but stay lean. Working out is a lifestyle for me, I like the routine, keeps me grounded and focused. I don't know, but I am sure you guys understand. Again thanks for the input.

[Saskbb]

Wow!  I hate you already (just joking), no cardio and eats pretty well what ever you want!!!  If your goal is to gain 5 or 6 pounds of lean muscle I would eat what you have been eatting for the last 5 years (if it isn't broken don't fix it) but add some type of protein to 3 times a day (200 cals per meal)  either with tuna, chicken breast, or a protein shake.  Your goal should be to gain 1/2 a pound a week and reassess in 15 weeks.  If your not gaining 1/2 pound a week than increase your carbs by 200 cals a day until you do.  If your gaining more than 1/2 a pound a week decrease your carbs by 200 cals a day.

Just my thoughts but I'm carb depleted and 7 days out from a contest so my brain is little screwed!!!!

[BIGphatBROCK]

Any suggestions for changing my diet?


7:30am: Bowl of oatmeal, with Banana, Muscle milk(22g protein), Flax oil, multi vitamin

9:30am: 2 scrambled eggs with hashbrowns or grits( and often bacon)

12:00pm Flank steak, rice, vegtable( this varies depending on what is in the cafe) but usually a variation of this combo.

3:00pm some peanuts for afternoon snack. I don't like anything on my stomach when lifting so I usually don't eat heavy here.

4:00pm NO-explode-- so far I have not notice much from this stuff, I used to take some from of ephedra.

5:00-6:00 Work out

7:00pm Dinner, Meat, starch, veg

9:00 muscle milk or protein bar.

I do snack some, my diet is not super clean.

I don't alway feel like I have alot of energy going into the gym. I am looking for ways I might be able to improve this nutritionally. Thanks.

better pre-workout food, ie oatmeal

better post workout food, ie faster and have whey too if you can

[WOOO]

what's with the bacon???

[sinbad]

what's with the bacon???

The bacon is just a weakness, they have it all made and ready to go in the cafe, so I talk myself into it by saying that is protein and that I need the extra calories. I never eat it at home.

Thanks for the advice gang, I am going to make some changes in the pre and post workout intake.  Yesterday I had some fruit before the workout and a Metrx right after. I felt pretty good more energy then usual.