Hello

Looking to tone up my diet to become an efficient muscle building, fat burning machine and ive heard the guys heer know there stuff .

So ive wrote a days diet (training & non) for everyone to scrutinies and comment on as they see fit

Training day

7.00am - Protein shake (40g) + 2 slice granery toast

9.15am - 100g chicken in granery bread + lucosade alert (80 mg caffene)

11.45am - 100g chiken in granery bread + handful grapes + strawberries or yogurt

3.00pm - banana

4.30pm - 250g to 300g steak + BCAA's + 3 thermopure

5.00pm - GYM

post workout - Protein shake (40g) + baked potato and beans

10.30pm - 2 raw eggs + 30g whey protein + banana + water in shake

non workout day

Same as workout accept post workout meal is replaced by a protein shake around 8.00pm.
4.30 meal is replaced with around 200g to 250 g of fish and 1 small can of beans.
10.30pm shake is replaced by nornal whey protein 40g shake.

Currently weight is staying the same, possible loss of fat but slow if any.

I would initially say lose the bread.

Despite what the common perception is, view all bread as simply sugar.

In the morning for breakfast replace it with oats and through the day try a little rice and maybe mix into a small salad with the chicken and some dressing to make it palettable.

If you can fit in some scrambled egg for brekkie, these are also good.

Baked potato in the evening isn't too bad but if its most nights try swapping or alternating days with baked sweet potato.

Hmm seems like a shout. ill need to learn to get up in the morning for the oats and eggs
the chicken with bread is a temporary thing. up untill 2 weeks ago the "100g of chicken in granery bread"
was 100g of chicken at 9.15 and 100g of chicken + birdseye veg packet at 11.45 that any better?

Yeah, veg is good as most of us are guilty of not getting enough in.

The odd bit of bread is ok but it's a common mistake to see it used as a main carb source simple because it's wholemeal, organic, brown, granary etc.

no bother. with rice dus it matter if its white or brown? im assuming brown would be prefered?

Hi Kean

I'd also get hold of either cottage cheese or MPC for use before bed.

Here's a rough guide to combining your macros...

First two meals:
Protein and Carbs

All subsequent meals:
Protein and fat (and veggies before 6pm)

Also - again, with the exception of your workout - you should taper your calories as the day progresses so that you calorie intake for each meal gets lower as the day goes on.

Your peri-workout nutrition would be the exception where it's wise to have protein/carbs in a shake.

Also first thing upon waking, down a whey protein shake...at least 40 gms...then have the breakfast that alex suggested a little later.

Have a little read of the product descriptions for whey protein concentrate(wpc) and milk protein concentrate(mpc) in the product descriptions forum, as you'll get a better idea of how to optimise protein types / timings.

Why is it whenever I see "peri-workout nutrition" all I can think of is sodding Nandos.

It seems you are trying to gain muscle and cut at the same time. Try and chase two rabbits and you will catch none.

Drop the locuzade, add a meat/chicken/fish protein to your post workout meal, drop some of the bread, add more veg and change the pre-bed shake to either whey with a fat source like extra virgin oilve oil, or get the milk protein concentrate....or have a few hundred gram of cottage cheese.

Where's the vegetables?

Eat lots of veg.

Lose the bread. Eat more veg instead. Large spinach leaves are great to use as a replacement for wrapping food in

Despite what many people think bananas are not great (they're not slow release); esp on their own. Bananas are bad for losing body fat. Eat thin skinned berries like red grapes, blueberries, raspberries etc (darker the better due to more antioxidants).

Lots of good quality meat too.

Eggs are great. But tbh they're better at the beginning of the day due to high levels of tyrosine that will make you alert; before bed isn't ideal.

Lots of omega-3s and some omega-6.

Some nuts like macadamias, almonds, walnuts, cashews are good snack food.

Don't rely on powdered protein unless you have to or have to get extra protein in.

cheers lads.
ill try to do all of the above
the diets being described - are they specific to bodybuilding or fat loss?
I see rab said something about me trying for both wont work.

What is your current goals? bulk? Cut? both at the same time?

Bulk untill mid july then cut for cyprus then bulk wen am back
the intention was tae get a good bulkin diet then joost drop all carbs wen cuttin then back tae the bulk diet
wid that work?

kean.1 wrote:Bulk untill mid july then cut for cyprus then bulk wen am back
the intention was tae get a good bulkin diet then joost drop all carbs wen cuttin then back tae the bulk diet
wid that work?

what does "tae", "joost", "wid", "wen" and "am" mean?

Your on the right track if you work in the above pointers people posted

sorted that'll be the new and improved bulk diet then
dont be a smart ass

6.45 - Protein shake (40g)
7.00am - porrage
9.15am - 100g chicken + half cup rice
11.45am - 100g chicken + birdseye veg pack
3.00pm - purple grapes (handfull)
4.30pm - 2 raw eggs + 30g whey protein + banana + water + oats (shake) + BCAA's + 3 thermopure
5.00pm - GYM
post workout - 250g to 300g steak + cottage cheese (small portion) + glass puple grape juice
10.30pm - Milk protein shake (40g)


Hows that for size????

Better

Cottage cheese and steak is not my idea of a dinner though. steak, sweet potato, green veg, pickled beetroot and some cheddar cheese is my idea of a good dinner post workout

Some more fats from the likes of nuts maybe. maccadamia nuts, almonds, hazelnuts...

a good one is to cook several sweet potatoes at the one time and keep them in the fridge. they are good for about 4 days i think. take them to work etc. Rice is a bit dodgy for this.

have your bread and pasta etc every couple of days if your bulking....you dont need to cut it out all together

wholegrain rice btw!

no bother chief a was feart to add a potato lol because what was said about carbs earlier but its duely noted
nuts - hate them, one of the only things i dont eat.
whats your diet anyway if you can be arsed writing it down??

currently

6.30 - 3 whole eggs, medium banana, 40g oats, 50g whey
snacks - satsuma, handfull almonds

10.00 - 180-220g fish/chicken/steak, salad or veg/ oats, rice, pasta or bread

12.30 - 200g beef chilli with baby new potatoes/ irish stews...my work canteen does some good stuff or i take my own
snack - piece of fruit

4.30 - 3 whole eggs, medium banana, 40g oats, 50g whey

train 5.30-6.30

6.30 - 50g whey, 20g dextrose, satsuma
8.30 - 220-250g steak, rice/stweet potatoe, veg
10.30 - 50g whey & double cream ( just about to change to Milk Protein Concentrate tonight)

Thats a fare amount of food
do you stick to your guns every weekend also or do you tend to lax up?
I tend to miss the 7 oclock meal at weekends

completly off key how much of a factor does sleep play to building muscle??
I struggle to sleep and usually only get 5 and half to 6 hours a night during week

Since i have started eating like a bodybuilder all the time i have made great improvemnts in my condition and strength. I really am amazed at how good i feel on my carb days. I started out by cutting out milk and bread. This alone made a difference.
SO what im waffling about is cut or bulk eat the right foods all the time

cheers scott
i actually take my whey shakes with skimmed milk. not really partial to the water/whey mix

kean.1 wrote:Thats a fare amount of food
do you stick to your guns every weekend also or do you tend to lax up?
I tend to miss the 7 oclock meal at weekends

completly off key how much of a factor does sleep play to building muscle??
I struggle to sleep and usually only get 5 and half to 6 hours a night during week

Ii still get some decent meals in and always get in my proteinfirst thing, for lunch and before bed, even if i have been out for a few beers. I think most are the same on here. Some of us ease up most nights with several Merlots

lol good stuffs.
i normally avoid a protein shake after a bevy session. I can imagin it curdling in my stomach

kean.1 wrote:lol good stuffs.
i normally avoid a protein shake after a bevy session. I can imagin it curdling in my stomach

...and opt for a kebab or somethng intead i bet