Gents

This is John Hodsons diet which he posted on UK M

My diet as of now is as follows:

after cardio around meal 1: 9-9.30am (I know lazy sh*t, but I am 42 now)
10g of my own BCAA blend (will explain later)
100g oats (dry weight) blended with 50g of protein from blended protein combo plus 1 banana

Train at 12 noon so immediately before I have 10g of my own BCAA blend

Meal 2: 13.00
Recover drink (25-30g protein plus 50g simple carbs) plus 10g of my own BCAA blend, 1 apple

Meal 3: 15.00
100g brown rice (dry weight), 100g turkey with 100g beef(cooked weights), broccoli

Meal 4: 18.00
100g brown rice (dry weight), 100g turkey with 100g beef(cooked weights), broccoli

Meal 5: 21.00
100g oats, protein can be from 300g white fish or 120g cooked turkey with 4 egg white plus 2 yolks.

Meal 6: 11.30
50g of protein from blended protein plus 2 teaspoons of peanut butter


Anyone any thoughts especially on the amounts of protein ?
My diet is similar - except my protein intake has been half this

Help greatly appreciated

GP

From a health point of view I'd like to see more greens and more omega 3 fats in there, and primarily just using oats and brown rice for carbs am sure would get very very boring after a while - and personally I just know I'd get fed up with that and be very likely to stray from the plan.

As for protein the sources are good quality, but it's also a lot of protein (arguably an excessive amount, but I don't know the guys LBM, levels of chemical assistance or activity levels), and that much would probably block me up considerably. With that in mind I'd consider adding both digestive enzymes and a probiotic. No need for a fibre supplement though due as the oats and rice should provide enough of that.

Really not far away from how the like of me and Alex do things

Like the idea of a bot of beef and turkey in one meal to break it up a bit

100g of oats or rice at a time is a bloody big serving. I couldnt get thru that much. Appetite dont let me

Protein intake wise what does that add up to? 350g maybe? Its high but not silly high for smemoe with a fast metabolism and of his size imo

I agree with Det (except for the digestive enzyme and probiotics, but having said that if you eat meat then you'll need someone to break it down).

Is the protein intake high? Yes. But presumably he is on AAS and so that changes things. He is a competitive bodybuilder right? So for his goal it will work.

Boring though. Not enough veg; change sources more often.

For long-term health? No way. But that is not his concern right now.

@GP: are you wanting to compete? If not, then I wouldn't copy a competitive bodybuilders diet (nor his routine, although if on AAS then you'll have more chance of achieving results than a natty). From what's I've seen on ESN you're a strong big mofo and if you ate healthier then you'd lean up nicely, feel good (which is very important) and have a healthier longer-term future in lifting iron.

Just my 2p

Im considering it H4N and looking at the BNBF over 40's

No im not and never been on AAS - nothing against the smackheads on here , just not by thing .
hadn't even considered his AAS use TBH - sometimes I am seriously naive :

What protein would be righht for a natty . Im 16' 5 at the moment and looking at something like 15 stone which will be just under 2 1/2 stone lost .
Vital I most as little muscle as possible though

He is a natty guy iirc

Totally agree but one thing ive found Scott is that a boring, reasonably healthy diet that suitable for bodybuilding purposes is the best way forward i think for a lot of people who are working 9-5 5 or 6 days a week as it lets you prepare in terms of what you need to buy each week, cooking up days worth of food in advance etc etc on a budget.

Boring but you just get used to it and after a while obviously change sources about as in i go through spells of cooking up a kg of sweet potatoe and chowing thru that as a main arb source but ofted go off it all of a sudden

point being that boringness is handy for 2 dat a time preparation as most people trying to get into this stuff fail at the prep phase i find and i bet you have a big difficulty with getting cliets to fcukng take their own clean food with them to work day in day out etc

Gym-pig wrote:Im considering it H4N and looking at the BNBF over 40's

No im not and never been on AAS - nothing against the smackheads on here , just not by thing .
hadn't even considered his AAS use TBH - sometimes I am seriously naive :

What protein would be righht for a natty . Im 16' 5 at the moment and looking at something like 15 stone which will be just under 2 1/2 stone lost .
Vital I most as little muscle as possible though

id personally rather have more protein than you "need" to be sure and also cos it fills you up on a diet.

Your stage weight will say be 13.5 st or round number 190lb. Id be looking for 300g per day mostly like John from turkey/chicken/beef, some eggs and a bit of whey

GP my diet today has been

On waking: Fish oils, 1 lice of toast with Butter and Marmite 1/2 hour later I trained

After that at Midday, one huge Chicken Breast

Just now (2pm) 2 large free range eggs cooked in olive oil on 1 slice of buttered and Marmite toast

In a couple of hours I'll have a handful of nuts and whatever meat I can find, perhaps a 100% beef burger

At 6pm, an fried in olive oil and salt free butter Haddock fillet in a seasoned four mix, with green beans, brocolli and a rosti potato

I'll then have some pecan pie with cream

and later snack on some more meat and a handful of kettle crisps

I'll also have some red wine as it's the weekend

Ive been having

Breakfast

100g oats with water and 50g whey

Mid morning
BCAA and 50g whey


Dinner

50g rice ( cooked weight)
150-200g chicken or furkey


Mid
BCAA and 50g whey


Evening

Same as dinner


Night

100g cottage cheese

Also on Alex advice , been taking BSD Beta Alanine throughout day

Did find my last diet and found carbs are too low

I have to agree with Rab - I like it simple and it has to be all or nothing with me


Not allowed bread pal !!
And marmite - FFS

Marmite - B Vits - stress buster, anti cortisol! Trust me....

simon m wrote:Marmite - B Vits - stress buster, anti cortisol! Trust me....

I do .....but you've crossed the line here

When are you think of competing and where?

Sounds like another road trip...

I dont see a problem with a little bread but to much would make me slightly watery and mask the true coditioning

Id say if you can find someone (natty fella for sure) to prep you mate, even if it costs you a few quid it would be the bet thing you could do. secondguessing yourself on a first shot at it would be a nightmare i think. following instructions from soemone you trust would eb the most effective way forward and you shouldg o for it

Ill be there

Rab wrote:I dont see a problem with a little bread but to much would make me slightly watery and mask the true coditioning

Id say if you can find someone (natty fella for sure) to prep you mate, even if it costs you a few quid it would be the bet thing you could do. secondguessing yourself on a first shot at it would be a nightmare i think. following instructions from soemone you trust would eb the most effective way forward and you shouldg o for it

Ill be there

I'm getting a bit hard thinking of a trip to see loads of nattys. Might get on 1 gramme of test per week for a few months prior to the show...

Im lookin how I handle the diet when in a high pressure job tbh first

If all goes well - I agree Rab - already been on the net and sought possible advice out - the first will be an untested event just to get over the nerves - just a gym show

We'll see but Rab and especially his training partner inspired mein Notts !

Hodgson is an ifbb pro any you think he is natty rab? I seriously doubt it tbh

Im getting him mixed up....considering i met him last year in Dundee.

He dies use gear yes. One of the few guys who still cycles it with long periods off

All covered really with variation being the main one missing.

Bit too much powdered protein for my liking but not as bad as some. If you can afford to phase out whey for alternatives like hemp, rice & pea proteins then can be a bonus and certainly hemp if nothing else.

Rab wrote:Im getting him mixed up....considering i met him last year in Dundee.

He dies use gear yes. One of the few guys who still cycles it with long periods off

So a non natty then. Once used, cell signalling is forever altered...

I see what you guys are saying about simplicity over variety... for me though i just can't do a diet like that. Have tried to eat like that a few times, and made conscious effort when setting it up to be as tasty and inclusive of foods I like, but can still never get past about three weeks.

Since you are a natty GP I really don't think your body would make good use of all that protein for anabolic processes - if smacked up like a dirty roider maybe, but as a natty just a moderate excess is ample. Maintaining caloric surplus more important IMO.

health4ni wrote:I agree with Det (except for the digestive enzyme and probiotics, but having said that if you eat meat then you'll need someone to break it down).

Well I'd not use the enzymes or probiotics either... but I'd also not go that high on protein in the first place.

Nothing catabolic about healthy carbs and fats, and if all anabolic needs are already met by a more modest protein intake why add more?

Very high protein intakes only make sense to me for assisted athletes.

High protein does make calorie control easier if you have a big appetite as I find eating fillers like fats, veggies, salads etc doesn't cut it where a chunk of meat will.

Alex wrote:High protein does make calorie control easier if you have a big appetite as I find eating fillers like fats, veggies, salads etc doesn't cut it where a chunk of meat will.

I feel that too mate. Its not just about havign mopre protein in the belief that you NEED it per se....although i dont think haveing extra is a bad thing to be sure if you like....its also for filling you up inparticular if dieting. Nothing will satisfy you more when realy hungry on a diet than a good old bowl of mince chilli or a bit of steak. Fish isnt as good for sateity...even oily fish...never mindign the £££ of it

Thats why because i train at nights ill have red meat as my last meal a lot as it fills me up for the night and thru till post morning cardio.

I'm a fan of chilli in the evenings a I'll happily eat it without rice and just have a good salad or veggies on the side if need be and is cost effective. Having a slow cooker is great for this as you can cook in bulk and freeze up any that doesn't get eaten. Have been eating Quorn mince based chillies of late as the missus is a veggie and they're fine and the protein content isn't too much lower.

Alex wrote:I'm a fan of chilli in the evenings a I'll happily eat it without rice and just have a good salad or veggies on the side if need be and is cost effective. Having a slow cooker is great for this as you can cook in bulk and freeze up any that doesn't get eaten. Have been eating Quorn mince based chillies of late as the missus is a veggie and they're fine and the protein content isn't too much lower.

I usually cook up 2x800g packs of mince into chilli, tub and freeze to do we the full week. Means when i get in from work i can train in the evenings and not have to cook emals every night with a tight schedule plus always have emals ready in the scenario of a feck up day where everything goes wrong and your on the move

Yeah, protein is appetite supressing in large quantities - a disadvantage to someone like myself whos appetite often doesn't match my caloric requirements, but for someone who has poor self control when it comes to over eating it's definitely helpful.

Fibre has the same effect too though and, rather obviously, contains fewer calories.

When trying to drop fat, a protein rich diet will certainly help, but I think you should mix up the protein sources and you should reduce protein on non training days.

If you like fish, it's quick and easy to cook and I'm eating fish at least twice per week now.