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High Cholesterol Message Board


High Cholesterol Board Index


Hey Arkie, long time no post. Anyhow, I've come up with a diet for my bodybuilding and had it critqued by a very reputable person (this guy is a pro....he has been in bodybuilding for a long time). First is my diet and second is what he suggests changing. What do you think:

e.v.o.o.=extra virgin olive oil
salad=consists of lettuce, celery, cucumbers, tomato
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** 7:00am **
1 pack oatmeal = 3g pro / 28g carb / 1.5g fat
1 whole egg, 6 egg whites = 25g pro / 5g fat
1/2 peach = 5g carb
Multi vit/min
MEAL TOTALS: 30g pro / 33g carb / 7g fat


** 8:30am **
Workout


** 10:00am **
2 bananas = 2g pro / 50g carb
1 serving Optimum Nutrition 100% Whey (in water) = 22g pro
MEAL TOTALS: 24g pro / 50g carb


** 1:00pm **
2-3 Chicken breasts = 50g pro / 3g fat
Natural yog mix w/1/2 cup blueberries = 6g pro / 10g carb / 2g fat
Salad w/ 1/2 tbsp e.v.o.o. = 7g fat
MEAL TOTALS: 56g pro / 10g carb / 12g fat


** 4:00pm **
1 can tuna on 2 slices w.w. bread= 36g pro / 34g carb / 2g fat
1/4 cup raw nuts (brazil, maca., etc.) = 6g pro / 3g carb / 20g fat
1/2 cup Broccoli
Alpha lipoic acid supp
MEAL TOTALS: 42g pro / 37g carb / 22g fat


** 7:00pm **
4"x4"x1" thick piece of smoked chinook salmon = 50g pro / 11g fat
1/2 cup steamed white rice = 6g pro / 70g carb (???)
salad w/ 1/2 tbsp e.v.o.o. = 7g fat
MEAL TOTALS: 56g pro / 70g carb / 18g fat


** 10:00pm **
1/2 cup cottage cheese = 15g pro / 6g carb / 2.5g fat
1 serving Optimum Nutrition 100% Whey (in water) w/ 1/2 tbsp e.v.o.o. mixed in = 22g pro / 7g fat
Multi vit/min
MEAL TOTALS: 37g pro / 6g carb / 10g fat
------------------------------------------------------
DAILY TOTALS: 245g pro / 207g carb / 69g fat


MY FRIEND'S SUGGESTED CHANGES:
First off - if your metabolsim is high (as it appears to be) then you need to eliminate the fruit from your diet as it is going to continually elevate your metabolsim due to the simple sugars - additional - this would cause more of a concern as it relates to your GR (glycemic response) and acne. So for sake of argument - let's drop all the fruit from your diet for at least 4 weeks - so you will see what I mean.

Meal 1 - drop the 1/2 peach and add 2 more egg whites

Meal 2 - drop the bananas - add another serving of oatmeal and change your protein drink (since you use Optimum - change to their Pro Complex) or eat another round of eggs. You need to use a slower form of protein - straight whey is going to elevate your metabolsim (due to the rate of amino acid release) and straight whey fuels more energy production (then support muscle synthesis).

Meal 3 - drop the yogurt and blueberries and add either a 10 oz. baked potato or 1 cup of white rice (measure cooked).

Meal 4 - drop the nuts - increase the broccoli to 1 cup

Meal 5 - stay away from salmon - you don't need the added fat - change to a white fish like orange roughy or cod - every other day this meal should be red meat (lean) instead of fish. Increase the rice to 1 cup (measure cooked) - and this 1 cup only provides approximatley 40 grams of carbs (not 70 grams per 1.2 cup - like you have indicated - I noticed your ??).

Meal 6 - drop the cottage cheese - either have another Pro Complex shake or eat some more eggs (as in meal 1) - and take in no carbs (other than what is naturally occuring in your shake or eggs).

This diet will better regulate your GR and all but eliminate insulin spikes - make sure you are drinking at least one gallon (1) of water daily (minimum) - and NO you don't need any fish oil supplement.





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