For those of you on a high canned tuna diet (just saw some workout journals with tuna tuna tuna).. please consult this first:

http://vm.cfsan.fda.gov/~frf/sea-mehg.html

Tuna has a high mercury content so control your intake aight.

My first diet post:

Breakfast - can of red alaskan salmon, 1 Tbsp lite mayo, 3 slices of bread, green tea.

Lunch (1.00pm) - Brown rice (75g), 200g chicken breast, 2 whole fried eggs.

Pre-workout (1.30pm) - Whey (29g), Milk Semi-Skimmed 2%Fat (350mL)

Post-workout (3.45pm) - Whey (29g), Dextrose (30g), Creatine (5g), Milk Semi-Skimmed 2%Fat (350mL)

Tea - can of red alaskan salmon, 1 Tbsp lite mayo, 3 slices of bread

Dinner - 200g chicken breast, 2 whole fried eggs, salad with olive oil and vinegar dressing.

Pre-bed shake - Whey (29g), Milk Semi-Skimmed 2%Fat (350mL)

Total kCal for today: 3,273 kCal

Macros Protein/Fat/Carbs : 319g / 123.8g / 201.7g
Ratio of Protein/Fat/Carbs : 2.58 : 1 : 1.63

Comments appreciated. I didn't do a pre-workout oats shake because there was rice in my meal and I was full as can be.  diet.rtf ( 11.22k ) Number of downloads: 13
 diet_no_tea.rtf ( 11.06k ) Number of downloads: 14


This post has been edited by mofonyx: Feb 11 2009, 02:36 AM

posted the same thing in darkie's thread asking for advice on my food.

Anyway, my weight is 77 - 78 usually. I've never hit 80kg (not yet). Height is about 183cm.

I measure my rice before I cook.

hrmm, different metabolic rate?

mrPOTATO : Yeap, still looking to get jacked.

Removed all oils from my meals. All chicken cooked steamed, all eggs boiled.

Breakfast

180g canned red alaskan salmon w/ 1 Tbsp light mayo
3 slices of wholemeal brown seeded bread
20g serving of peanut butter
200mL milk 1% skimmed
2 fish oil tablets EPA/DHA 180/120 (mg)
Green tea

Lunch

250g chicken breast (steamed w/ onion, garlic, ginger, thyme, light soy sauce)
90g brown rice (dry weight)
3 whole eggs (boiled)
salad with vinegar
200mL milk 1% skimmed
2 fish oil tablets EPA/DHA 180/120 (mg)


Tea

Half can red alaskan salmon, 1 Tbsp light mayo
2 slices wholemeal brown seeded bread
20g serving peanut butter
Half cup of green tea


Pre Workout

350mL milk 1% skimmed
25g oats
29g whey


Post Workout

30g dextrose
5g creatine
29g whey


Dinner

250g chicken breast (steamed w/ onion, garlic, ginger, thyme, light soy sauce)
2 whole eggs (boiled)
80g brown rice (dry weight)


Pre bed shake

350mL milk 1% skimmed
29g whey

Macros protein/fat/carbo : 365.06 g / 144.26 g / 308.82 g

Ratio protein/fat/carbo : 2.53 / 1 / 2.14

Total kCal for today : 4262.6 kCal

-----

Comments: I think I ate a bit too much. Could do without the 'tea'

Anyway, feel free to comment.

This post has been edited by mofonyx: Jan 22 2009, 08:23 AM

Haha damn hungry wei. But today eat a bit toooo much I would say. Without tea would be jussst nice.

Bodybuilder? I like to think so. I'm just a regular gym goer who likes the iron. You know.

ergh gimme 2 to 3 weeks to figure things out. then maybe.

Trying to get those thighs again. They seem to have left me.

People here will tell you not to take fruit cos it's fructose. I never really bother checking that out.

I take dextrose with my whey at 1:1 ratio.

The recommended ratio that I've gathered reading around is 1:1:1, dextrose, complex carb (maltodextrin), protein.

Breakfast:
5 slices of bread, 180g red alaskan canned salmon, 1 Tbsp extra light mayo, approx. 40g peanut butter, green tea

Lunch:
225g chicken breast, 2 whole eggs, 90g rice, peri-peri sauce, cup of milk (approx 200mL)

Pre-workout:
40g of oats, 29g of whey, 350mL 1% semi skimmed milk.

Post-workout:
30g dextrose, 5g creatine, 29g whey, 350mL 1% semi skimmed milk.

Tea:
3 slices of bread, 180g red alaskan canned salmon, 1 Tbsp extra light mayo.

Dinner
225g chicken breast, 2 whole eggs, 75g rice, peri-peri sauce, salad with vinegar

Pre-bed
1 teaspoon peanut butter (approx 5 - 10g), 29g whey, 350mL 1% semi skimmed milk.

Throughout the day: Multivits, 6 - 8 fish oil tablets (300g EPA/DHA per tablet).

Excuse the approximations, I lost count. It's been a long day. Also, too lazy to count my macros but I'm sure it's above 3,200kCal, with a ratio of carb:protein almost 1:1 and fat half of that.

/slices of bread in this are smaller, probably half the size of the ones I had in my previous diet post.

This post has been edited by mofonyx: Jan 29 2009, 09:16 AM

If your preworkout is fine, I wouldn't worry too much about post-workout speed.

butter cakes? Lunch just rice alone? Chap-fan can be more specific? Mamak food is bad whichever way (Tandoori is probably the only safe food).

I haven't had cake in a long time, voluntarily. You having cake everyday is a bad idea for weight loss.

Chicken, please have breast. I haven't had anything out of breast for a long time either.

Do you think mamak maggi goreng or roti is good food?

Sleeping hungry isn't the best idea. Cottage cheese, natural peanut butter, milk, eggs to avoid late night hunger pangs.

My breakfast consist of oats cooked with skimmed milk, 1 tablespoon on natural peanut butter just for a bit of flavour (about 20g) and a scoop of whey protein.

You can remove the whey protein if you like. Or eat something with good fats, a can of salmon + extra light mayo (only 3% fat, and 76kCal in 100g) + dill + parsley. Spread it on a wholemeal bread and have it.

I'm planning to steam a batch of chicken breast next year, about 500g to bring with me to the hospital for lunch and teatime. You could pack food if you're dedicated about it.

Anything else you need?

registryeditor: How do you eat oats with tuna?

watch the tuna, only 4 cans per week for mercury level concerns. This is documented but you should know it already.

I used to do the exact same thing with eggs and tuna.

http://vm.cfsan.fda.gov/~frf/sea-mehg.html

Here you go, saved you the search.

Anyway, I'm contemplating changing my diet to whole chicken and roast potatoes. I would eat half a chicken for lunch and half for dinner.

This becomes less 'clean' than being on a diet of steamed chicken breast. Would it be a good idea to switch to whole chicken?

LoL. Where did you get this idea from?

I believe the compound you should be more concerned about is acrylamide, the undesirable product of the Maillard reaction.

The Maillard reaction is a desirable flavour releasing reaction when you're cooking. It's the reaction that causes 'browning'. The heat induced reaction between asparagine (amino acid) and a reducing sugar results in acrylamide. Hence, the acrylamide content in food depends no tonly on asparagine levels but reducing sugar levels as well.

The acrylamide content is linked to cancer. This is why deep fried food such as potato chips and crisps are 'not recommended'. The USFDA has acrylamide as a potential carcinogen.

In one day: 1.5kg chicken (whole), 500g of potatoes, 1 litre of milk (or more), 3 scoops of whey, 50g of oats, 1 tablespoon of peanut butter.

Same thing everyday.