gregster224

O.K. I'm gonna post my diet which I plan to start in Jan with a three day week training program:-

meal 1
50g oats, 30g Whey, 1 tblsp peanut butter
400 Kcal 36g Carb 25g Protein 9g fat
meal 2
mackral and millet salad
630 Kcal 60g carb 15g protein 29g fat
meal 3
tuna brown rice and veggies
500 kcal 71g carb 40protein 2g fat
meal 4
tuna and quinoa salad
500 kcal 60g carb 38g protein 4g fat
meal 5
50g oats, 30g Whey, 1 tblsp peanut butter
400 Kcal 36g Carb 25g Protein 9g fat
meal 6
chicken rice and veggies
564 kcal 72 carbs 45g proteins 4g fat

Total 300kcal 335 carb 185 protein 60 fat only 12 of which saturate

On training days I plan to have a post w/o shake 25g each of whey dextrose and maltodextrin.

I'm 5'8" 154lbs and I'm looking to bulk up.

The salads contain fibrous veggies and seeds.

Your comments would be welcome!!!!!!!

Respect to all!!!

LAM

looks pretty solid. plenty of nutritious complex carbs and enough qualtiy proteins and fats. add in some Omege 3 fatty acids.

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

gregster224

There are omega 3s in the mackeral. Do you reckon I need more? Maybe flax seed oil? I also take a multivit and cod liver oil that contains 120mg O3 nutrients!

Respect to all!!!

mrbuttchee

Do you really need all those carbs to bulk up? Amino acids (AAs) are the building blocks sugars are simply the fuel... unless their breakdown offers energy for the buildup of muscle fibers from AAs. My metabolism sucks and I'm doing an m1t+4derm cycle to gain mass/str but just looking at food gains me 60lbs of fat (a slight exaggeration).

I eat approx. 5-6 meals a day that always consist of approximately

30-45g protein in shakes, meats, peanuts, fish, and oatmeal (the unprocessed, whole wheat oats) (and some breads offer protein; whole wheat or multi-grain ONLY - no white, bleached puke)

I eat around 200g-300g of complex carbs usually for my first few meals (and try to avoid them at night/after my workout)
The only time I eat simply sugars is immediately post workout when I take about 45g whey and 30g of a dextrose/maltodextrine blend called "Glycoload" that is basically a blend of easily metabolized sugars and such to help post-workout recovery, to which I also add flaxseed oil for the essential omegas that cannot be eaten or intrinsically synthesized.

The other times that I eat more quickly metabolized sugars are from milk and/or orange juice but gotta have the nutrients from them... I drink milk all day long; at least 3-5 8oz servings (x12g carb + x8g casseine/casseinate; ie - protein)

I've been lifting for years and have always had problems with diet because I've always been fat (from 265@5years ago to 194 today) trying to lose the fat but not lose the muscle (which has proven to be an impossibility at this point). I've gained some muscle mass and str but need a solid diet to backup the routine im doing, especially on m1t+4derm. I've always ended up plataeuing and I'm scared to eat more than what I've been accustomed to for fear of gaining weight that is not muscle. And it has been a long and difficult road for me to get to the, albeit not a place of which to be proud, point of bodybuilding at which I remain. Bulking seems to work eventually but then cutting losing everything I gain and I'm back to being fat and weak again as opposed to fat and strong (fat with muscle that is!)

Any additional suggestions for my mass building phase? (I workout approx 5-6x a week and do a combination of heavy pyramidding/high volume reps)

I'm simply worried because when I cut I have no idea how to switch around the diet and not lose muscle (and when I bulk I have no idea about the diet because of my apparent hypersensitivity to any and all sugars). I ALWAYS gain fat rather than muscle (at least at a more rapid rate than muscle) and it's quite annoying.

Please let me know what the geniuses that are not me think...

Thank you

squanto

mrbuttchee:
i'd say cut the milk out. milk is full of sugar. don't eat any sugar except post work out. ditch the supplements till you get your diet under control. if you really want to cut down without losing muscle you have to count your calories. you have to see how many youre eating to maintain weight, then reduce that by 500 per day to cut.

gregster224:
looks good, a very good start. i'd say try to balance the meals a little more... a little less carbs, little more protein in some of the meals (like ones where u only have 15g), and maybe even a little more fats in some meals. but for the most part it's lookin good.

squanto

oh, and another thing, mrbutt, why do u load all the carbs up in the morning? you might be better off just eating them more consistently throughout the day. you NEED carbs after you work out, especially! some people choose not to eat carbs in the meal before sleep, but besides that, they should be evenly distributed throughout your diet. just my opinion.

Stu

insulin sensitivty is higher in the morning, towards the end of the day the sensitivty drops and your matabolism slows down meaning carbs consumed later in the day are more likely to be stored as fat. i would pyramid your carbs personally so you should have the most carbs in meal 1 then less in meal 2 etc. except for pre/post WO when you obviously need a source of carbs.

gregster224

Thanks for the advice squanto!!

I'm thinking of reducing the amounts of carbs in meals 2,3 & 4. I tried the diet today, because of my work breaks they are quite close together( 11:15,2:00,4:15 today) and I found it quite difficult to eat that amount of food. I've just had meal 6 in place of meal 5 (@7:00) and eat it all no problem.
The rice and grains are very filling so I might cut back on them! I could quite easily increase the carbs in my breakfast, from what stu is saying (pyramidding carbs) this is a good idea.

Cheers for the info.

Respect to all!!!

mrbuttchee

Interesting... well when I did the atkin's last year, drinking/eating nothing but protein and doing the power90 program (an infomercial; a full body workout every other day combined with a cardio session every other day and a break every 3 days that's focus was on appearance, not str or bulk)

I was in the best shape of my life (definition wise but not size or str wise). I weighed about 175-180 and was lean as could be with muscles I never saw I had before. After tryin to gain str and mass back (muscle that is) I was weak as could be and gained weight but it seemed to be fat adding on as quickly as muscle (or even faster than it).

I think my 200-300g carb was an overestimate and I -->try<-- to mostly eat them earlier rather than later (gradually decreasing the carbs as you said). I always eat carbs before and after the gym I know these are very important. I have no idea how I am to build mass and str without gaining fat or get defined and gain lean mass without losing str (or gaining fat...)

If I want to lose fat then eating sugar before the gym will be burned rather than stored fat cells... but if I eat no sugar before the gym I will be a zombie passing out between sets. I'm almost considering doing the atkins again for this bulking phase and eating carbs only right before and right after the gym (which will severely limit my diet). Keep in mind, I am stacking 4-ad(dermabolics) + m1t so I should be eating people and everything they would eat for dinner. But the carbs kill me!! Ahhh...

My meals are spaced approx 2hrs apart (I usually try to make every other meal a protein shake and oatmeal to minimize unnecessary sugars).

Thoughts? You've already given me some helpful ones so please gimmi more!
Thanks again.. =/

--terminal fattness-

Stu

gregster224

OK I've revamped it cutting down on some of the carbs.
meal 1
75g oats, 30g Whey, 1 tblsp peanut butter
540 Kcal 53g Carb 25g Protein 13g fat
meal 2
mackral and millet salad
605 Kcal 46g carb 20g protein 34g fat
meal 3
tuna brown rice and veggies
331 kcal 36g carb 40g protein 2g fat
meal 4
tuna and quinoa salad
331 kcal 30g carb 38g protein 2.3g fat
meal 5
50g oats, 30g Whey, 1 tblsp peanut butter
445 Kcal 36g Carb 25g Protein 13g fat
meal 6
chicken rice and veggies
391 kcal 36g carbs 45g proteins 6g fat

Total 2640kcal 237g carb 190g protein 68g fat only 15g of which saturate.
I haven't counted the 2 tblsp of xv olive oil so that brings the total Kcals to 2880 and fat to 96.

What do reckon???????

Respect to all!!!

CowPimp

I say add in some flax seed or flax oil in two other meals besides the mackral meal. I have flax cereal for breakfast, flax seed on a salad in the middle of the day, and sardines in the middle of the day. Fish oil caps would also be an excellent way to supplement your omega-3 intake.

Taking in a lot of omega-3 fatty acids is great. However, you should supplement this increased intake with antioxidants like vitamins E and C. omega-3 fatty acids are highly oxidative, which makes them a double-edged sword. However, if you intake sufficient antioxidants, then the benefits highly outweigh the negatives.

The only time it's bad to feel the burn is when you're peeing...

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LAM

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

LAM

you can also use r-ALA or ALA..IMO it is the best antioxidant and it has nutrient-partioning properties...

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

Tha Don

WTF, why have you dropped your carbs?? your carb intake should be double your protein intake, put it back up at 300g man! (if not 400g!) if your brown rice and veggies comes to only 36g of carb then your portions are way to small, you need to double up, same with oats up those portions too, aim for 300-400 carbs a day

carbs put on mass man, protein is useless without enough carbs, if you are not getting enough carbs to supply you your energy your body will use protein and even worse your own muscle as fuel

on the positive note your diet is very clean! i'm impressed for a young Brit! good stuff bro!

gregster224

I hear yer bro!!!! Ok take three I'm gonna up the carbs on meals 2 & 3 this should bring the total up to about 300g. I'm gonna add another meal as well. Home fromwork this evening and I've had one meal and a shake, I can easily add another 40g carbs in another meal.

It might just be another shake(those pb shakes are F/ing tasty)
BTW I haven't counted any carbs from veggies or anything like that. I like to eat clean, I think it will keep fat gain to a minimum while bulking( it may even help shed it) thanks for the support young don and thanks for calling be young!!!!! BTW hows your mini cut going?

I will post revamped diet plan tomorrow I need to get in some beauty sleep right now!!!!!!!

Respect to all!!!

squanto

fat also helps gain mass. don't overdo it obviously, but a little fat is very helpful. i'd say just see how your plan works for you for a week or two. if it's not working well, mess with it some more. what works for you may not work for someone else.

if it works, dont mess with it!

you meal plan is looking better yet. keep up the good work.