[Bhowardreppin]

Sup guys, just looking for some advice to solidify my diet plan. I'm looking for a diet plan for the off days, currently my weekends, that will help keep my size. What do you eat on your off days?

[Moro]

Same as the days you train except my shakes i try to replace with whole foods if i can,
Theres no point dropping carbs on off days or anything like that just keep it simple

[mikeh40+]

Originally Posted by Bhowardreppin

Sup guys, just looking for some advice to solidify my diet plan. I'm looking for a diet plan for the off days, currently my weekends, that will help keep my size. What do you eat on your off days?

first off on your days off your not going to loose your size, unless you take a week or more then maybe, but like moro said, eat what you normally eat on your training days, keep your protein and carb levels as any other day, consistency is the key for your diet plan,

[chrispghmuscle]

Nice job Moro and Mike..

[Bhowardreppin]

Sorry i was rushed when i actually created this original thread. I didn't mean to keep size. On my off days I've been feeling terribly weak, almost to the point where it feels like i have the flu, including weak and sore joints to intense frailty. I talked to a doctor about it and he told me it might be related to a poor diet and over exertion. Unfortunately, i was under the impression i was eating properly, especially on my off days. I am clearly very wrong. I was looking for some input on other people's diet to see how mine compared to theirs and maybe to discover some flaws in mine however major they may be.

[Moro]

could you post up your diet for us?
and we will take a look over it and help make any changes that may be necessary,

put it down like this

Meal 1
---
---
---

meal 2
---
---

etc etc

[Bhowardreppin]

Generally i tend to eat the same meals every day

Breakfast : two egg whites, two pieces of wheat toast with whole grain cereal and 2 glasses of milk

Between breakfast and lunch i have an apple or some piece of fruit, unfortunately i cant eat much more as i am in school until about 3

Lunch: a protein bar, and 2 fruits like apples or banannas and a ton of water

After lunch : more fruit( i tend to appreciate fruit as you can see)

Once i get home i take a weight gainer shake and hit the gym

Post workout : Protein shake and several glasses of water

Dinner : half a pound of chicken breast and 2 servings of brown rice

Then i basically crash after dinner. This is essentially what i eat every day

[Cork]

Oh my. Someone help him. It would help to know how big you are, height and weight.

[Bhowardreppin]

Sitting at 5'11 170 pounds well hydrated

[Cork]

Originally Posted by Bhowardreppin

Generally i tend to eat the same meals every day

Breakfast : two egg whites, two pieces of wheat toast with whole grain cereal and 2 glasses of milk You don't seem to have a ton of fat in your diet, I'd say whole eggs would be fine here

Between breakfast and lunch i have an apple or some piece of fruit, unfortunately i cant eat much more as i am in school until about 3 Fruit is fine since you have no other option due to school

Lunch: a protein bar, and 2 fruits like apples or banannas and a ton of water
EAT MAN EAT!!! Why on earth would you only have a bar for lunch? I'd switch that to a meat protien source, carb and veggie. Chicken, rice and green beans as an example. You can go light on the fruit here, that's a lot of sugar that you don't need

After lunch : more fruit( i tend to appreciate fruit as you can see)
More fruit isn't always a good thing (sugar). What time is lunch and what time is the workout? This could be eliminated and subbed in with a shake of some sort if you have time.

Once i get home i take a weight gainer shake and hit the gym Save the weight gainer drinks for post workout I think

Post workout : Protein shake and several glasses of water Post workout only requires 10-20g of protien and ~30g of a good sugar

Dinner : half a pound of chicken breast and 2 servings of brown rice Okay so you eat correctly atleast once a day, haha :P

Then i basically crash after dinner. This is essentially what i eat every day

Alright man, well seeing as how no one else is biting, I'll do what I can because you need to eat better. I want to stress that I am no expert but I should atleast help you get your feet grounded. I guess let's start from the beginning...check out my comments in bold above in your quote.

Nutrition is THE hardest part to nail down. Don't get frustrated, just read and learn. You'll hit the macros eventually. Read up on our nutrition section for some excellent knowledge. I'd pay attention to the stickies first.

[mikeh40+]

Originally Posted by Cork

Alright man, well seeing as how no one else is biting, I'll do what I can because you need to eat better. I want to stress that I am no expert but I should atleast help you get your feet grounded. I guess let's start from the beginning...check out my comments in bold above in your quote.

Nutrition is THE hardest part to nail down. Don't get frustrated, just read and learn. You'll hit the macros eventually. Read up on our nutrition section for some excellent knowledge. I'd pay attention to the stickies first.

yea good points cork, nice job on the edit for the diet, that should help out with a bit of changes, i might add a bit more protein in the morning meal , 2 whole eggs is only about 12-14 grams of protein, perhaps add like 4 whites along with the 2 whole eggs, that would increase your protein by another 16 grams, best to have a larger intake in the morning after your night of fasting during sleep, other wise cork has givin you some pretty good ideas,

[MVP]

Originally Posted by Bhowardreppin

Sup guys, just looking for some advice to solidify my diet plan. I'm looking for a diet plan for the off days, currently my weekends, that will help keep my size. What do you eat on your off days?

Depends on the goal, really.

When I'm cutting - my only off days is Saturday and Sunday and I try to get as close to zero carbs as possible on those days and rely on mainly fats as they are absorbed quicker and used for energy.

When bulking, I eat carbs everyday since my goal is to gain weight and have glycogen at it's highest level possible.

[musicmann89]

got the idea bro, eat lots of fruits like your doing, and lots of skim milk is good with or between meals, id up the protein a little bit more, the extra milk will help =]