Diet and Stack help and questions

[nomad_archer]

So my goals are to lose the body fat and gain muscle. I am 5'6" 204 lbs and 25 years old. I have decent size right now but I want to lose some body fat and gain some more size. So im guessing my goal would be to recomp.

I lift weights 3 days a week and run 2 miles 2 days a week.

I have been taking GNC Mega Men Sport as my multi, fish oil, recreate, waximaize as a preworkout and gnc wheybolic. I've been on this stack for about 3-4 weeks and have gained 2.5 or so lbs. I was thinking about adding powerful as well if it wouldnt conflict any other supplements I was taking.

Nutritionally here is the break down,
Carbs: 285g Protien: 215g Fat: 112g
Carbs: 38%, Protien: 29% Fat: 33%
Im taking in about 2900 cals from whole food sources so there is little if any refined foods in my diet.

Please let me know what I could/should change to get better results. In the last three weeks I have gain 2.5 lbs and my lifts are constantly increasing by 5-10lbs per week.

Thanks,
Nomad

[dexterium]

I answered this q in another thread. I think we would need to see your diet plan more detailed but just make sure you are keeping sugars very very low.

Add in AP if you want a great supplement.

Increase the amount of running if you want to increase fat loss.

[nomad_archer]

Heres my diet plan in detail

6:30 wake up take my 2 recreate, multi vitamin, fish oils with am16 oz skim milk

7:00am 2 extra large eggs, 1 slice whole wheat toast, 1/2 cup quaker oatmeal, little honey, 1/4 cup blue berries.

9:30am 1/2 cup low fat yogurt, 1/4 cup strawberries, 1/4 cup almonds

11:00am 1 recreate before lunch

11:30am salad with 1/2 cup romain, 1/2 cup spinach, 1/4 cup onion, carrot, cuccumber, broccoli, 4oz chicken breast, 2 tbsp of light balsamic dressing, whole wheat pita.

2:30pm 3 stalks of celery with 2 - 2.5 tbsp of natural peanut butter

4:30pm pre-workout shake of waximaize

6:00pm post-workout shake of wheybolic

6:30pm 1 cup whole wheat pasta, 6 oz venison or turkey, 1/2 cup veggie (broccoli, green beans, asparagas)

8:00pm 16oz low fat chocolate milk, 2 hard boiled eggs

10pm - bed

I drink about 32 oz of green tea in the morning and at least 120 oz of water throughout the day.

Instead of adding more running I am adding about an hour of swimming laps at the local pool after I run twice a week.

Would adding anabolic pump/powerfull to my stack help in reaching the goals I am looking for?

[snagency]

AP + PF would help, as well as some dietary changes..
need more protein at breakfast.
more protein at lunch.
why a preWO shake of WMS? you'd be better served having wheybolic here, throw some oats & a little WMS in and take AP 15min prior..
lose the whole wheat pasta at supper as a daily fare, use sweet potato or oats instead.
why choco milk & 2 whole eggs for last feeding? try 1/2 cup ff cottage cheese, 1 TBS all-natural PB, and 1 scoop casein (or whey) protein instead.

your overall diet needs to be skewed to more protein intake.

[nomad_archer]

i see where your going with this. I just like hard boiled eggs but I will give the cottage cheese a try i've never liked it but I'll see if I can get it down.

I usually do the WM prework out so I have some energy to get me through I've never though of puttng the Wheybolic before the workout I will make that change.

As for more protien at breakfast and lunch what do you suggest? About how much chicken should I put on the salad and whats a good source of protien for the breakfast?

[snagency]

Originally Posted by nomad_archer

i see where your going with this. I just like hard boiled eggs but I will give the cottage cheese a try i've never liked it but I'll see if I can get it down.

I don't like cottge cheese either, that's why I put a scoop (or two) of protein powder with it in my shaker and drink it down.
eggs aren't a horrible choice here, 9g satfat in 2 large whole eggs tho

I usually do the WM prework out so I have some energy to get me through I've never though of puttng the Wheybolic before the workout I will make that change.

that's a solid switch-up!
also, might want to look into Jack3d for preWO energy -- HOLA!

As for more protien at breakfast and lunch what do you suggest? About how much chicken should I put on the salad and whats a good source of protien for the breakfast?

protein for breakfast could be any # of things: 2 whole eggs+4 egg whites, scoop protein powder, lean meat (no sausage!)..
I'd recommend 6-8oz chicken breast for that meat portion at lunch.

[nomad_archer]

Ok I just want to make sure I got all of this correctly here is what I am going to change.

Breakfast - I am going to add a can of tuna in with the eggs. With the tuna I will pick up 11g of protien and really not take to much of a hit calorie(50) or fat wise (.5g)

Lunch - I am upping the chicken intake to 6oz to start maybe 8oz depending on results

Dinner - I am going to drop the whole wheat pasta and add about 1/2 cup of straight up mashed sweet potatoes no garbage (butter sugar) added to the mashed sweet potatoe.

Last feeding of the day. I am going to drop the eggs and chocolate milk and go with 8oz skim milk, scoop of casein, 1tbsp natural pb, and 1/2 cup of cottage cheese.


I am going to add AP to my stack and Jack3d after the waximaize is gone.

Any suggestions for a good affordable Casein protien and a good whey protien the wheybolic is freaking expensive stuff and it doesnt last very long?

Should I look into dropping a few carbs from my diet or are they an an ok level?


I put the wheybolic in with my waximaize yesterday preworkout and the added protien preWO really helped I cant wait to do this with jack3d and whey protien that should be good.

Thanks for the help so far let me know what you think of the changes that I am making.

[snagency]

Originally Posted by nomad_archer

Ok I just want to make sure I got all of this correctly here is what I am going to change.

Breakfast - I am going to add a can of tuna in with the eggs. With the tuna I will pick up 11g of protien and really not take to much of a hit calorie(50) or fat wise (.5g)

cool..what are those, 2oz cans or something?

Lunch - I am upping the chicken intake to 6oz to start maybe 8oz depending on results

great

Dinner - I am going to drop the whole wheat pasta and add about 1/2 cup of straight up mashed sweet potatoes no garbage (butter sugar) added to the mashed sweet potatoe.

i like it! you can put 1/2 scoop of a good-tasting vanilla protein on top of the potato, tastes like candied yams man! cinnamon works well too, or just salt & pepper..

Last feeding of the day. I am going to drop the eggs and chocolate milk and go with 8oz skim milk, scoop of casein, 1tbsp natural pb, and 1/2 cup of cottage cheese.

nice

I am going to add AP to my stack and Jack3d after the waximaize is gone.

Any suggestions for a good affordable Casein protien and a good whey protien the wheybolic is freaking expensive stuff and it doesnt last very long?

Optimum Nutrition has a popular Casein protein.
wheybolic is expensive, quality stuff tho. take a look at ON's ProComplex..still spendy, but my personal fav.
Cytosport's MonsterMilk is an awesome blend too.
lot's of options here..

Should I look into dropping a few carbs from my diet or are they an an ok level?

i think you're good right now, we can adjust as we go.

I put the wheybolic in with my waximaize yesterday preworkout and the added protien preWO really helped I cant wait to do this with jack3d and whey protien that should be good.

Thanks for the help so far let me know what you think of the changes that I am making.

[nomad_archer]

thanks for the direction now its time to go shopping and get what I need. I think I am going to go with the salt and pepper on the sweet potatoes.

I am gonna take a look at some of the different protiens you mentioned. The wheybolic is good but goes way to fast at 3 scoops a serving. Plus adding other protiens i'll need to manage the wallet a little so my monthly suppliments budget doesnt get to to far out of hand. I will check back in a few and let you know how these changes are working out

thanks again, I've got the excersice part of this down but I've always had a hard time putting all the nutritional pieces together just right.

[nomad_archer]

What do you think of the ON natural pro-complex and casein?