Diet plan (5300K) in ABSURD detail (including nutrition info). Also gluten free(!?)

wrbsuperman · Dec 4, 2013

I'll admit, I'm pretty proud of this diet. I hate vegetables (like, cannot eat the majority of them) and I'm super cheap when it comes to buying myself food. This might be the cleanest most balanced thing I've come up with yet (NOT designed to be gluten free but it just happened to be), and I actually like everything on it. I did a lot of research and each item (from the papaya to the wild rice) has a purpose. I'd love to hear your thoughts on carb/fat/protein ratios, calories per meal, how things are proportioned throughout the day, etc. I'm sorry if the format looks ridiculous I copy and pasted from Excel the best I could. Then ginger with the almonds is meant to be consumed as a powdered pill form.

This is designed around a MORNING workout.

Food	Calories	Fat	Carbs	Fiber	Sugar	Protein
Wakeup food (NOT Thurs)
-1 pint milk (whole, 3.25% milkfat)	293	16	25		25	25
-1 oz chocolate powder	112	1	25		23
-2 eggs	140	10				12
-1/2 cup cooked potato flesh	57		13	1	1	1
-1 oz raw bacon	128	13				3
-1/4 cup cheddar	132	11				8
Meal Total	862	51	63	1	49	49
Post-Workout
-1 cup pomegranate juice	134	1	33		32
Protein Supplement (only Thursdays)
-1 serving breakfast casserole (2X wake-up)	914	68	26	2	2	48
Meal Total	1048	69	59	2	34	48
Snack
-1/2 cup almonds (ginger)	411	35	16	8	1	15
Meal Total	411	35	16	8	1	15
Lunch
-1/2 cup (uncooked) wild rice	285	1	60	5	2	12
-1/2 cup (raw) black beans	331	1.5	60	15	2	21
-1 boneless skinless chicken breast	260	2				54
-1 cup cheddar	532	44	2		7	33
Meal Total	1408	48.5	122	20	11	120
Snack
-1/2 cup avocado	120	22	13	5	1	3
-1 can (172 g) white tuna in water	220	5				41
Meal Total	340	27	13	5	1	44
Dinner (NO milk on Thursday)
-8 oz raw hamburger (80/20)	568	48				40
-1 cup flowerets broccoli	20		4	1.5		2
-1/2 cup quinoa (uncooked)	313	5	54	6		12
-1 cup papaya	55		14	3	8	1
-1 pint milk (whole, 3.25% milkfat)	293	16	25	0	25	25
Meal Total	1249	69	97	10.5	33	80

	Calories	Fat	Carbs	Fiber	Sugar	Protein
Grand totals	5318	299.5	370	46.5	129	356

Thursday* minus milk and and wakeup meal	4456	248.5	307	45.5	80	307

SoCalJC · Dec 5, 2013

Great detailed plan. Mind if I ask why the milk? The thought of it makes my stomach turn as I'm lactose intolerant. lol

wrbsuperman · Dec 5, 2013

SoCal, thanks for checking it out! (and sorry for my absurd title I'm trying to figure out how to edit that for normalcy) I've done the gomad probably 4-5 times, usually a month or two at a stretch. It really is numero uno for recovery, and I find I can even skip the shake with it. Many times I HAVE to skip the shake 'cause it just ends up being too much whey lol my toilet hated me. What supps/alternatives do you use instead of whey/milk?

In this plan, I skip the milk Thursday's b/c it's my off day (see another equally detailed yet ridiculously titled post of mine in the "training" section) and I want to lower the calorie count. The milk on my work days is to prep for the workout, taking advantage of the whey and adding calories to my pre-workout meal and for dinners, to add calories and casein. While I think you could take out the milk, it would need an appropriate substitute b/c of the low calories of those meals (pre-workout and dinner). If 5300K overall is too high, I think one should distribute some of lunch's calories to the meals you remove the milk.

(my proposed training routine to complementing the diet and vice versa)
http://anabolicsteroidforums.com/sh...mber-than-a-box-of-rocks-Critique-my-routine!

SoCalJC · Dec 5, 2013

Ahh ok. Its funny, I can't drink milk at all and SOME brands of whey protein jack up my stomach. However I can handle ON brand protein no problem. Syntha 6 just gave me bubble guts lol.

I've also done Muscle Meds Carnivor beef protein. Tasted like absolute dog shite. But no stomach issues at all since its beef not whey.

As far at the rest of the diet it looks great. Looks like you are gonna bulk up fast with those kind of cals.

wrbsuperman · Dec 5, 2013

Actually man it's weird, while a high calorie diet def puts on size there were training cycles where I focused on hitting my CNS extremely hard and, despite how much I ate, did not put on a ton of weight. My A&P days are long behind me but I'd be curious if there's an actual connection or if it was all in my head. I do remember that if I didn't eat enough there would be days where things would just be hazy and I couldn't focus. I think this current routine has a nice blend of CNS/muscle building exercises, so I'm anticipating some legitimate size 3 or 4 months in.

That's really interesting that ON doesn't affect you, I wonder what about their process/product that causes that… I guess I'd have to do more research on lactose intolerance. Maybe their product/ingredients really are of higher quality? Good to know on the beef protein haha I'd contemplating buying it but if it's that rough I'll stay away.

SigRep · Dec 5, 2013

I've been in the supplement industry for a while now. Syntha-6 (unfortunately) is a terrible protein. Tons of filler. ON uses digestive enzymes btw.

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SigRep · Dec 5, 2013

Also, that's a ton of lactose you're taking in man. Not sure what all the milk is about but otherwise it looks good.

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wrbsuperman · Dec 5, 2013

Man, you guys don't know milk till you drink a gallon a day for 2 months straight lol. Now THAT'S a lot of milk. Thanks for the info SigRep, very interesting! One of the reasons I added papaya was due to its protein digesting enzymes (and potassium). By ON using those enzymes, you mean they're in the protein and activate once consumed or it's during the processing stage? Aight aight, I'll bust out the google search...

http://www.optimumnutrition.com/news.php?article=685

This article is a little vague, but it would seems they're added to the protein and then consumed to be "activated." A very intriguing direction one could shift their diet towards eh? My buddy works as a research chemist (primarily polymers not hormones

lol) and I wonder what his take would be on that. Oh bio chem, why did I stop after organic...

SigRep · Dec 5, 2013

Diet plan (5300K) in ABSURD detail (including nutrition info). Also gluten fr...

The sugar to protien ratio in milk is absurd. Great for children, but a terrible staple for protein intake.

The enzymes are not naturally occurring in the protein. They are added (protease is a very common example).

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SoCalJC · Dec 5, 2013

SigRep said:
I've been in the supplement industry for a while now. Syntha-6 (unfortunately) is a terrible protein. Tons of filler. ON uses digestive enzymes btw.

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Agreed. The ONLY reason I drank it was because the taste was amazing!

wrbsuperman · Dec 5, 2013

Right, sorry if I was unclear. Regarding the enzymes, I actually was musing whether or not they had some giant vat of protein that they were slowly digesting with the enzymes, then drying back out to powdered form to create their "simplest, most digestible protein." Obviously not, and it is definitely good to know!

We'll have to agree to disagree on milk's usefulness in enhancing one's protein intake. You're right, on it's own it might not present the ideal ratios for a competitive strength/size athlete. However, I'd be hard pressed to find one specific food source containing the "perfect balance," and I'd be even more hard-pressed to refer to milk as "terrible." When it comes to dieting, ease of access, preparation, and consumption are definitely two important factors in calling something a "staple." For that reason, milk is a protein boosting staple for many people's meal plans (though not in the one I've listed above).

SigRep · Dec 6, 2013

As Arnold used to say, "Milk is for babies, when you grow up you drink beer."

But seriously, anything with more sugar than protein per serving is a waste of time, and certainly not part of a "clean bulk."

More importantly, your avatar tells me you are far from needing 5300 calories. Regardless of how clean the food sources, you will store a ton of those calories as fat because your body simply doesn't need it.

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wrbsuperman · Dec 6, 2013

*chuckling* Whatever you say man. Since there's no finite definition of what a "clean" diet is, I guess we'll just have to agree to disagree again. Feel free to check what I posted on the latest "Clean Bulking" thread (that you also posted in) for my stance on clean diets.

http://anabolicsteroidforums.com/showthread.php/15412-Clean-Bulking-guide/page2

Not to be rude but since you said "more importantly…you are far from needing 5300 calories" I'd have to question the breadth of your training experience and encounters. I'll borrow what I posted in another thread

One last tidbit is to consider how heavy and hard olympic lifters train but yet do not put on size. I have a good friend (23) who just got back from a competition in the Ukraine (he trains on Long Island) and in 5 years he progressed from 136 lbs (walk around weight) to 173. "How many calories a day does he consume," you ask? *chuckling* He doesn't know, he measures it in pounds. My guess, on the low end, would be 6000

Until you've tried squatting heavy every day for several months, or have specifically targeted your CNS for more than 2 weeks straight, you won't know how many calories are required just to stay alive during that intense training.

I back everything I say up with video/photo proof that I've actually experienced it. See my planned progression-based powerlifting routine in the training threads. My video is there, and another one of my friends who squatted 500 natty at 171 lbs. Both these guys (and myself) are natty.

Here is the video of my olympic lifting friend front squatting 185 kg at 75 kg bodyweight.

http://www.youtube.com/watch?v=xTxAKP4Z0Rg

Get off your high horse chief, no need to make such absolute statements on a thread intended for learning. Esp. when you're fucking wrong.

SigRep · Dec 6, 2013

You might have some trouble on this forum if you're not open to learning man. No one here is out to get you. I'm doing what I can to help you be the best you can be. Take it or leave it.

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SigRep · Dec 6, 2013

And by the way, I won states powerlifting in high school. You may want to lower you're guard on here.

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wrbsuperman · Dec 6, 2013

On the contrary, I've openly welcomed other thoughts and ideas and continue to do so. However, I make sure to provide anecdotes as well as proof for why I do the things I do.

"The sugar to protien ratio in milk is absurd. Great for children, but a terrible staple for protein intake… ...anything with more sugar than protein per serving is a waste of time, and certainly not part of a 'clean bulk…' ...your avatar tells me you are far from needing 5300 calories. Regardless of how clean the food sources, you will store a ton of those calories as fat because your body simply doesn't need it."

An awful lot of hyperbole and absolute statements in here, contrasting my...

Ah, fuck it. I'm not going to repost this entire thread to try and convince you of something when you weren't quick enough to pick it up the first time. It's obviously just who you are. So you got me, I'm a close-minded overbearing ogre who makes bold statements without conceding the chance of other possibilities, or even providing thorough explanations or evidence.

SigRep · Dec 6, 2013

Diet plan (5300K) in ABSURD detail (including nutrition info). Also gluten fr...

wrbsuperman said:
On the contrary, I've openly welcomed other thoughts and ideas and continue to do so. However, I make sure to provide anecdotes as well as proof for why I do the things I do.

An awful lot of hyperbole and absolute statements in here, contrasting my...

Ah, fuck it. I'm not going to repost this entire thread to try and convince you of something when you weren't quick enough to pick it up the first time. It's obviously just who you are. So you got me, I'm a close-minded overbearing ogre who makes bold statements without conceding the chance of other possibilities, or even providing thorough explanations or evidence.

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I don't intend for you to feel that way about my comments. I'm sure you're a fantastic powerlifter; And by no means am I downplaying your figure. Don't take it personally. We're all on the same team here.

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