Social Anxiety Support

jim_morrison · 10-09-2009, 06:25 AM

Post your ideal diet, it doesnt necessarily have to be the diet that your currently on, but just one that you are planning on or ideally would like to be on.

Heres mine;

Breakfast-
- 1 bowl of wholegrain cereal
- 2 hard boiled eggs
- 1 cup of black coffee with no sugar

Lunch -
-Chicken, avocado & salad sandwich with cottage cheese spread on wholemeal bread
-Banana

Snack -
-Protein Shake with low fat milk
-Walnuts
-Blueberries

Dinner -
a)Stir fry with chicken or tofu, and mixed vegetables, soy sauce or vegetable stock
or
b)lean steak with side of roast vegetables and sweat potato
or
c) 3 egg omlette with mixed in vegetables

Late night snack -
Can of tuna on wholewheats

+ 2-3 litres of water per day

STKinTHEmud · 10-09-2009, 02:46 PM

Here's my (current) mass building diet. I made a spreadsheet for it (yes, I'm crazy like that).

Protein Carbs Fat Calories Sodium Potassium
Breakfast:
Chai (NO sugar) 0 0 0 0 0 0
Lactose free milk (1 cup) 8 12 0 80 97.5 330
Toast (4 slices) 8 56 4 292 520 184
V8 Light (1 cup) 1 28 0 116 70 250
Cottage cheese (1/2 cup)14 4 0 72 760 360
Eggs (2) 6 1 4.5 68.5 65
0
TOTAL: 37 101 8.5 628.5 1512.5 1124
0
Pre-Workout: 0
Oats (1/2 cup) 5 30 3 167 0 120
Banana 1 27 0 112 1 422
Orange (1) 1 11 0 48 0 174
Lactose free milk (1/2 cup)4 6 0 40 97.5 330
Bread (1) 2 14 1 73
Peanut Butter (1 tbsp) 3.5 7 8 114
TOTAL 16.5 95 12 554 98.5 1046
0
0
Snack 2: 0
Bun (1) 9 32 3 191 380
90% Lean Beef (4oz) 23 0 10 182
Pickles (5) 0 0 0 0 380
Ketchup (1 tblsp) 0 5 0 20 190
Mustard (1/2 tblsp) 0 0 0 0 27
2% Cheese (1 Slice) 4 3 3 55 280
TOTAL 36 40 16 393 1257 0
0
Late Night 2: 0
Pure Protein MRP (1) 29 29 6 286 110 30
Almonds (1 oz) 6 6 14 174 0 210
0
TOTAL 35 35 20 460 110 240
0
0
Post-Workout: 0
Iso Mass Weight Gainer65 80 7 643 200
0
0
TOTAL 65 80 7 643 200 0

0
0
Late Night 1: 0
Chicken Breast (1/2) w/Lemon Juice 27 0 3 135 68 237
Spinach (1 cup) 1 1 0 8 27 167
Ken's Balsamic & Basil Vinigrette (1 tbsp) 0 0.5 6 56 290 0
Almonds (1oz) 6 6 14 174
TOTAL 34 7.5 23 373 385 404

GRAND TOTAL: 223.5 358.5 86.5 3106.5 3563 2814
mg mg

Let me know if you want me to post my cutting diet plan.

jim_morrison · 10-09-2009, 08:31 PM

Quote:

Originally Posted by STKinTHEmud

Let me know if you want me to post my cutting diet plan.

Sure, that would be good.

STKinTHEmud · 10-09-2009, 11:09 PM

Here it is:

Protein Carbs Fat Calories Sodium Potassium
Breakfast:
Chai (NO sugar) 0 0 0 0 0 0
Lactose free milk (1 cup) 8 12 0 80 97.5 330
Toast (4 slices) 8 56 4 292 520 184
V8 Light (1 cup) 0 13 0 52 40 150
Cottage cheese (1/2 cup) 14 4 0 72 380 180

0
TOTAL: 30 85 4 496 1037.5 844
0
Pre-Workout: 0
Oats (1/2 cup) 5 30 3 167 0 120
Banana 1 27 0 112 1 422
Orange (1) 1 11 0 48 0 174
Lactose free milk (1/2 cup) 4 6 0 40 97.5 330

TOTAL 11 74 3 367 98.5 1046
0
0
Snack 2: 0
Bun (1) 9 32 3 191 380
Lean Beef (4oz) 23 0 10 182
Pickles (5) 0 0 0 0 380
Ketchup (1 tblsp) 0 5 0 20 190
Mustard (1 tblsp) 0 0 0 0 54
2% Cheese (1 Slice) 4 3 3 55 280
TOTAL 36 40 16 393 1284 0
0
Late Night 2: 0
Amplify Protein Shake (3 scoops) 45 6.7 3.6 239.2 225 80
0
0
TOTAL 45 6.7 3.6 239.2 225 80
0
0
Post-Workout: 0
Amplify Protein Shake (3 scoops) 45 6.7 3.6 239.2 225 80
0
0
TOTAL 45 6.7 3.6 239.2 225 80

0
0
Late Night 1: 0
Chicken Breast (1/2) w/Lemon Juice 27 0 3 135 68 237
Spinach (1 cup) 1 1 0 8 27 167
Ken's Balsamic & Basil Vinigrette (1 tbsp) 0 0.5 6 56 290 0

TOTAL 28 1.5 9 199 385 404

GRAND TOTAL: 195 213.9 39.2 1933.4 3255 2454

As you can probably tell, I have no idea how to copy and past an excel spreadsheet so that it's actually readable.

10-09-2009, 06:25 AM	#1 (permalink)
jim_morrison Status: SAS Member Join Date: Aug 2008 Location: Australia Gender: Male Age: 23 Posts: 1,026	Post your ideal diet Post your ideal diet, it doesnt necessarily have to be the diet that your currently on, but just one that you are planning on or ideally would like to be on. Heres mine; Breakfast- - 1 bowl of wholegrain cereal - 2 hard boiled eggs - 1 cup of black coffee with no sugar Lunch - -Chicken, avocado & salad sandwich with cottage cheese spread on wholemeal bread -Banana Snack - -Protein Shake with low fat milk -Walnuts -Blueberries Dinner - a)Stir fry with chicken or tofu, and mixed vegetables, soy sauce or vegetable stock or b)lean steak with side of roast vegetables and sweat potato or c) 3 egg omlette with mixed in vegetables Late night snack - Can of tuna on wholewheats + 2-3 litres of water per day __________________ Warning: I am not a trained medical professional. Any information provided by me is based on my own personal experiences and research and is not intended to be used as professional medical advice. Please contact a medical professional before taking any action that may be discussed on this board.

10-09-2009, 02:46 PM	#2 (permalink)
STKinTHEmud Status: SAS Member Join Date: Jun 2009 Location: CA Gender: Male Age: 27 Posts: 357	Here's my (current) mass building diet. I made a spreadsheet for it (yes, I'm crazy like that). Protein Carbs Fat Calories Sodium Potassium Breakfast: Chai (NO sugar) 0 0 0 0 0 0 Lactose free milk (1 cup) 8 12 0 80 97.5 330 Toast (4 slices) 8 56 4 292 520 184 V8 Light (1 cup) 1 28 0 116 70 250 Cottage cheese (1/2 cup)14 4 0 72 760 360 Eggs (2) 6 1 4.5 68.5 65 0 TOTAL: 37 101 8.5 628.5 1512.5 1124 0 Pre-Workout: 0 Oats (1/2 cup) 5 30 3 167 0 120 Banana 1 27 0 112 1 422 Orange (1) 1 11 0 48 0 174 Lactose free milk (1/2 cup)4 6 0 40 97.5 330 Bread (1) 2 14 1 73 Peanut Butter (1 tbsp) 3.5 7 8 114 TOTAL 16.5 95 12 554 98.5 1046 0 0 Snack 2: 0 Bun (1) 9 32 3 191 380 90% Lean Beef (4oz) 23 0 10 182 Pickles (5) 0 0 0 0 380 Ketchup (1 tblsp) 0 5 0 20 190 Mustard (1/2 tblsp) 0 0 0 0 27 2% Cheese (1 Slice) 4 3 3 55 280 TOTAL 36 40 16 393 1257 0 0 Late Night 2: 0 Pure Protein MRP (1) 29 29 6 286 110 30 Almonds (1 oz) 6 6 14 174 0 210 0 TOTAL 35 35 20 460 110 240 0 0 Post-Workout: 0 Iso Mass Weight Gainer65 80 7 643 200 0 0 TOTAL 65 80 7 643 200 0 0 0 Late Night 1: 0 Chicken Breast (1/2) w/Lemon Juice 27 0 3 135 68 237 Spinach (1 cup) 1 1 0 8 27 167 Ken's Balsamic & Basil Vinigrette (1 tbsp) 0 0.5 6 56 290 0 Almonds (1oz) 6 6 14 174 TOTAL 34 7.5 23 373 385 404 GRAND TOTAL: 223.5 358.5 86.5 3106.5 3563 2814 mg mg Let me know if you want me to post my cutting diet plan.

10-09-2009, 11:09 PM	#4 (permalink)
STKinTHEmud Status: SAS Member Join Date: Jun 2009 Location: CA Gender: Male Age: 27 Posts: 357	Here it is: Protein Carbs Fat Calories Sodium Potassium Breakfast: Chai (NO sugar) 0 0 0 0 0 0 Lactose free milk (1 cup) 8 12 0 80 97.5 330 Toast (4 slices) 8 56 4 292 520 184 V8 Light (1 cup) 0 13 0 52 40 150 Cottage cheese (1/2 cup) 14 4 0 72 380 180 0 TOTAL: 30 85 4 496 1037.5 844 0 Pre-Workout: 0 Oats (1/2 cup) 5 30 3 167 0 120 Banana 1 27 0 112 1 422 Orange (1) 1 11 0 48 0 174 Lactose free milk (1/2 cup) 4 6 0 40 97.5 330 TOTAL 11 74 3 367 98.5 1046 0 0 Snack 2: 0 Bun (1) 9 32 3 191 380 Lean Beef (4oz) 23 0 10 182 Pickles (5) 0 0 0 0 380 Ketchup (1 tblsp) 0 5 0 20 190 Mustard (1 tblsp) 0 0 0 0 54 2% Cheese (1 Slice) 4 3 3 55 280 TOTAL 36 40 16 393 1284 0 0 Late Night 2: 0 Amplify Protein Shake (3 scoops) 45 6.7 3.6 239.2 225 80 0 0 TOTAL 45 6.7 3.6 239.2 225 80 0 0 Post-Workout: 0 Amplify Protein Shake (3 scoops) 45 6.7 3.6 239.2 225 80 0 0 TOTAL 45 6.7 3.6 239.2 225 80 0 0 Late Night 1: 0 Chicken Breast (1/2) w/Lemon Juice 27 0 3 135 68 237 Spinach (1 cup) 1 1 0 8 27 167 Ken's Balsamic & Basil Vinigrette (1 tbsp) 0 0.5 6 56 290 0 TOTAL 28 1.5 9 199 385 404 GRAND TOTAL: 195 213.9 39.2 1933.4 3255 2454 As you can probably tell, I have no idea how to copy and past an excel spreadsheet so that it's actually readable.