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| Diet & Nutrition All aspects of diet & nutrition. Post questions about bulking, getting lean, healthy eating, weight loss, etc.
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03-14-2006, 05:21 PM
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#1 |
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Dedicated to one thing!!!
Join Date: Sep 2004
Location: UK
Posts: 1,149
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Diet Critique **Let me have it :)**
Firstly i was doing bodybuilding for a good 6-7 months but i broke my leg in a car accident and have been severley neglecting my diet and training regime.
It has been over 9 months since i have been to the gym and had a healthy diet so i decided yesterday I AM GOING TO STICK TO THIS and fix nutrition and go to the gym. Now i am still at colleage (have 2 months left) so everything should get easier after then as my time will be more flexble.My daily plan is as follows Mon- Wake up at 6.45 Go to school at 8.15 Lesson 1- 8.50-9.50 Lesson 2 - 9.50-10.50 Break- 10.50-11.10 Lesson 3- 11.10-12.10 Lesson 4- 12.10-1.10 Lunch- 1.10-2.20 Lesson 5- 2.20-3.20 Arrive home between 3.30 and 4.00 Go to work at 5.00pm have the chance to grab water/shake any time 15 minute break between 7.00-8.30pm Arrive home at 10pm Asleep between 11.00pm-11.30pm Tue- Wake up at 6.45 Cardio excersie- Short run maybe?? Go to school at 8.15 Lesson 1- 8.50-9.50 Lesson 2 - 9.50-10.50 Break- 10.50-11.10 Lesson 3- 11.10-12.10 Lesson 4- 12.10-1.10 Lunch- 1.10-2.20 -Go to the Gym for 45 mins to 60 mins Lesson 5- 2.20-3.20 Arrive home between 3.30 and 4.00 Have all of the evenings free so can arrange eating now Asleep between 11.00pm-11.30pm Wed- Wake up at 6.45 Go to school at 8.15 Lesson 1- 8.50-9.50 Lesson 2 - 9.50-10.50 Break- 10.50-11.10 Lesson 3- 11.10-12.10 Lesson 4- 12.10-1.10 Lunch- 1.10-2.20 Lesson 5- 2.20-3.20 Arrive home between 3.30 and 4.00 Have evenings free Asleep between 11.00pm-11.30pm Thur- Wake up at 6.45 Go to school at 8.15 Lesson 1- 8.50-9.50 Lesson 2 - 9.50-10.50 Break- 10.50-11.10 Lesson 3- 11.10-12.10 Lesson 4- 12.10-1.10 Lunch- 1.10-2.20 -Go to the gym for 45 mins to 60 mins? Lesson 5- 2.20-3.20 Arrive home between 3.30 and 4.00 Have evenings free Asleep between 11.00pm-11.30pm Fri- Wake up at 6.45 Go to school at 8.15 Lesson 1- 8.50-9.50 Lesson 2 - 9.50-10.50 Break- 10.50-11.10 Lesson 3- 11.10-12.10 Lesson 4- 12.10-1.10 Lunch- 1.10-1.40 Lesson 5- 1.40-2.40 Arrive home between 3.00 and 3.30 Go to work at 4.00pm have the chance to grab water/shake any time 15 minute break between 7.00-8.00pm Arrive home at 10pm Asleep between 11.00pm-11.30pm Sat- Wake up at- 6.15 Go to work- at 7.00 Have a break- at 10-11.30 Finish work- at 2pm Have afternoon free- Go to the gym? Asleep between 10.00pm-11.00pm Sun- Wake up at- 6.15 Go to work- at 7.00 Have a break- at 10-11.30 Finish work- at 2pm Have afternoon free Asleep between 10.30pm-11.30pm So theres no plan of my week and it very rarely changes significantly and if it did it would be working an extra day for the money etc so it wouldn't effect the main structure of the day. I have produced a shopping list which i think is pretty much everything i need.Can anyone let me know of essentials in shopping list which i havn't included? Chicken/Turkey Breasts Frozen Veggies-Carrots,Runner Beans,peas Frozen fruit-Strawberries (great Candy like snack),Blueberries,Blackberries Olive Oil Fat Free Natural Cottage Cheese Fat Free plain/ Flavoured yogurt Cinamon Unsweetened apple sauce Vanilla extract Canned Tuna Tuna Steaks (frozen) Whole weat bread Jacket Potatoes Brown Pasta Leafy Salad Apples Banana's Satsuma's Soya Milk Tofu Eggs Sunflower seeds Oats Whole Wheat Pita Bread Unsalted peanuts Sweet potatoes New potatoes And that is all i got to any help appreciated  With regards to my diet i have come up with these routines for the above days of the week,don't critisise me too much,it's been a while  ------------------------------------------------------------------------- Mon- Wake up at 6.45- 7.15-Take 2 scoops of ON Whey mixed with water Take 2 Udos Choice capsules 1 litre of water Go to school at 8.15 Lesson 1- 8.50-9.50 -Try to snack a Protein Bar/Shake (1 scoop) at 9.30 Lesson 2 -9.50-10.50 Break- 10.50-11.10 -Pita Bread with Tuna and leafy salad + 1 ltr water Lesson 3-11.10-12.10 Lesson 4-12.10-1.10- Lunch-1.10-2.20-Chicken Breast (cold) with 2 small sweet potato's and a raw carrot + 1 ltr of Water Lesson 5- 2.20-3.20 Arrive home between 3.30 and 4.00-Protein pancake 2 egg whites,cinamon,tablespoon of cottage cheese,1/2 cup of Soya Milk.Stired and cooked + 1ltr of waterGo to work at 5.00pm have the chance to grab water/shake any time-1ltr of water at about 6.00pm 15 minute break between 7.00-8.30pm-Stuck on this one here folks (need to start reducing carbs??) + 1ltr of water Arrive home at 10pm-Take a casein protein and fish oil capsule +1/2 ltr of water Asleep between 11.00pm-11.30pm ------------------------------------------------------------------------- Tue- Wake up at 6.45 Cardio excersie- Short run maybe?? 7.15-7.30-Oats mixed with 1/2 cup milk + Protein shake (2 scoops) +1ltr water + 2 Udos chocice capsules Go to school at 8.15 Lesson 1- 8.50-9.50-2 hard Boiled eggs and 1ltr of water at 9.15 Lesson 2 - 9.50-10.50 Break- 10.50-11.10 -Pita Bread with Tuna and Lettuce + 1ltr water Lesson 3- 11.10-12.10 Lesson 4- 12.10-1.10 12.15-Glass of orange juice Lunch-1.10-2.20 -Go to the Gym for 45 mins to 60 mins Banana + Protein Shake Lesson 5- 2.20-3.20 Arrive home between 3.30 and 4.00-Jacket Potato with Cottage cheese and peas Have all of the evenings free so can arrange eating now-Kippers,runner beans and new potatoes Casein protein before bed + 1 fish oil capsule and 1/2 ltr of water Asleep between 11.00pm-11.30pm ------------------------------------------------------------------------- Wed- Wake up at 6.45 7.15-Oats with 1/2 cup Soya Milk and mixed berries + 1 ltr of water + 2 Udos choice capsules Go to school at 8.15 Lesson 1- 8.50-9.50-Protein shake at 9.15 Lesson 2 - 9.50-10.50 Break- 10.50-11.10-2 egg whites 1 egg yolk mixed with mayo in whole wheat bread and salad Lesson 3- 11.10-12.10 Lesson 4- 12.10-1.10 Lunch- 1.10-2.20-Apple and 1/2 ltr of milk Lesson 5- 2.20-3.20 Arrive home between 3.30 and 4.00-Plain Fat free yogurt with satsumas Have evenings free-Chicken breast grilled with 2 sweet potatoes and boiled carrots Casein protein and fish oil cap before bed Asleep between 11.00pm-11.30pm ------------------------------------------------------------------------- Thur- Wake up at 6.45 7.15-Protein shake (2 scoops) + 2 Udos choice capsules + 1ltr of water and a bannana Go to school at 8.15 Lesson 1- 8.50-9.50-1ltr of water + Protein bar Lesson 2 - 9.50-10.50 Break-10.50-11.10-Tuna sweetcorn sandwhich with whoel wheat bread + 1ltr of water Lesson 3- 11.10-12.10 Lesson 4- 12.10-1.10 Orange juice Lunch- 1.10-2.20 -Go to the gym for 45 mins to 60 mins? Bannana and protein shake Lesson 5- 2.20-3.20 Arrive home between 3.30 and 4.00-Chicken Breast with brown rice Have evenings free-Salmon burger with tinned salmon,2 eggs,spices served with raw carrt sticks and a dollop of ketchup (treat ) + 1ltr of waterCasein protein and fish oil capsule + 1ltr of water Asleep between 11.00pm-11.30pm ------------------------------------------------------------------------ Fri- Wake up at 6.45 7.15-Protein shake + oats with 1/2 cup of Soya milk + 1ltr of water and 2 Udos Choice capsules Go to school at 8.15 Lesson 1- 8.50-9.50-Protein bar + 1ltr of water Lesson 2 - 9.50-10.50 Break-10.50-11.10- Egg mayo and lettuce sandwhich with whole wheat bread + 1ltr of water Lesson 3-11.10-12.10 Lesson 4-12.10-1.10 Lunch- 1.10-1.40-Whole wheat pita bread with Tuna mayo and sweetcorn Lesson 5- 1.40-2.40 Arrive home between 3.00 and 3.30-Protein pancake mixed with raisins + 1ltr of water Go to work at 4.00pm have the chance to grab water/shake any time- drink 1 ltr of water at 5.30 15 minute break between 7.00-8.00pm-Prawns with salad no dressing + 1ltr of water Arrive home at 10pm Creatine before bed + 1 fish oil capsule Asleep between 11.00pm-11.30pm ------------------------------------------------------------------------ Sat- Wake up at- 6.15 6.30-Protein shake and 1ltr of water and Oats with 1/2 pint Soya milk mixed with bannana Go to work- at 7.00 9.00-Protein bar + 1ltr of water Have a break- at 10-11.30-Chicken pieces (breast) with pasta and mayo + 1ltr of water Finish work- at 2pm 2.30-Tuna steak with peas and carrots and jacket potato + 1 ltr of water 5.00-Orange juice 5.15-Have afternoon free- Go to the gym? 6.00-Chicken Breast with rice and peas + 1ltr of water Creatine before bed with 1 fish oil capsule Asleep between 10.00pm-11.00pm ------------------------------------------------------------------------ Sun- Wake up at- 6.15 6.30-Protein shake and oats mixed with sliced bannana and 1/2 pint Soya milk + 1ltr of water Go to work- at 7.00 9.00-Protein bar + 1ltr of water Have a break- at 10-11.30-Plain fat free yogurt and an apple Finish work- at 2pm 2.30-Protein pancake + 1ltr of water Have afternoon free- Sunday lunch as usual but only have 1 roast potato and have plenty of vegetables and meat Creatine and 1 fish oil capsule before bed Asleep between 10.30pm-11.30pm ------------------------------------------------------------------------- Right my stats are about 182lb bodyweight,5'8",18 years old,not sure about body fat percentage at all. I am thinking if i need to snack i will snack on rice cakes. My gym workout will just be full workout but i havn't included that as it i the diet/nutrition section Let me know your thoughts Thanks Chris |
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03-14-2006, 09:43 PM
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#2 | |
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Moderator
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03-15-2006, 01:55 AM
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#3 |
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Dedicated to one thing!!!
Join Date: Sep 2004
Location: UK
Posts: 1,149
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cheers Jodi i will revise it and post again see what everyone thinks
Plus before bed i meant to say Casein protein not creatine ,suppose that happens when you are posting late at night |
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03-15-2006, 01:49 PM
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#4 |
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Dedicated to one thing!!!
Join Date: Sep 2004
Location: UK
Posts: 1,149
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Mon-
Wake up at 6.45- 7.15-Take 2 scoops of ON Whey mixed with water Take 2 Udos Choice capsules 1 litre of water Bowl of Oats with sliced bannana I would add some oats here or at least a piece of fruit. IMO, there are 3 optimal times of the day for carbs….1. First meal of the day……..2. Pre-Workout……….3. Post-Workout So take advantage of your body being semi-catabolic and give it what it needs to prevent LBM loss – carbs. Go to school at 8.15 Lesson 1- 8.50-9.50 -Try to snack a Protein Bar/Shake (1 scoop) at 9.30 Lesson 2 -9.50-10.50 Break- 10.50-11.10 -Pita Bread with Tuna and leafy salad + 1 ltr water Wasn't using any dressing This is good. Are you using olive oil and vinegar for dressing? ACV (apple cider vinegar) has excellent health benefits as well as glycogen partitioning. Lesson 3-11.10-12.10 Lesson 4-12.10-1.10- Lunch-1.10-2.20-Chicken Breast (cold) with 2 small sweet potato's and a raw carrot + 1 ltr of Water NOPE?Well the chicken breast would be cooked in olive oil Good – are you getting any other EFA’s Lesson 5- 2.20-3.20 Arrive home between 3.30 and 4.00-Protein pancake 2 egg whites,cinamon,tablespoon of cottage cheese,1/2 cup of Soya Milk.Stired and cooked + 1ltr of water NOPE WHY? Are you lactose intolerant? Go to work at 5.00pm have the chance to grab water/shake any time-1ltr of water at about 6.00pm 15 minute break between 7.00-8.30pm-Stuck on this one here folks (need to start reducing carbs??) + 1ltr of water I can't really have another chicken or veggies really,nuts is fine,Sesame seeds?What else would you suggest? times like this call for pre-cooked chicken, veggie and nuts Arrive home at 10pm-Take a casein protein and 2 fish oil capsules +1/2 ltr of water DONE I hope you are taking more than 1 fish oil..... Asleep between 11.00pm-11.30pm ------------------------------------------------------------------------- Tue- Wake up at 6.45 Cardio excersie- Short run maybe?? 7.15-7.30-Oats mixed with 1/2 cup milk + Protein shake (2 scoops) +1ltr water + 2 Udos chocice capsules Good Go to school at 8.15 Lesson 1- 8.50-9.50-2 hard Boiled eggs and 1ltr of water at 9.15 The trouble is here i am in the middle of a lesson and although i can get away with eating it has to be discreet,i can't whack out a chicken breast veggies and rice I hope you plan on more protein than 2 eggs. That's only 14G of Protein. Methinks you need double that amount but not all those yolks. 2 is fine but I wouldn't have more than that. Lesson 2 - 9.50-10.50 Break- 10.50-11.10 -Pita Bread with Tuna and Lettuce + 1ltr water Good Lesson 3- 11.10-12.10 Lesson 4- 12.10-1.10 12.15-Glass of orange juice What is better for Pre workout??I thought it was good to get some carbs pre workout??How about if i changed it to just an orange? Why the OJ? You would be better off with an orange or another piece of fruit. OJ is crap. OJ is not a meal......neither is an orange alone. Why not have a piece of fruit with your tuna Pita thing and skip the OJ. Lunch-1.10-2.20 -Go to the Gym for 45 mins to 60 mins Banana + Protein Shake What about Pasta? I'd add a complex carb here too like oats Lesson 5- 2.20-3.20 Arrive home between 3.30 and 4.00-Jacket Potato with Cottage cheese and peas It is a potato that you cook  I'll add Brocoli then what is a jacket potato? Peas are not a fibrous veggie - they are a legume. You need fibrous veggies like broccoli, spinach etc. Have all of the evenings free so can arrange eating now-Kippers,runner beans and new potatoes A kipper is a very strong fish,runner beans are green vegetables http://en.wikipedia.org/wiki/Kipper http://en.wikipedia.org/wiki/Runner_bean What is a Kipper and what are runner beans? Casein protein before bed + 2 fish oil capsule and 1/2 ltr of water DONE As above - you need more fish oil than that. Asleep between 11.00pm-11.30pm ------------------------------------------------------------------------- Wed- Wake up at 6.45 7.15-Oats with 1/2 cup NORMAL Milk and mixed berries + 1 ltr of water + 2 Udos choice capsules CHANGED Fine but again, why the soy milk? Go to school at 8.15 Lesson 1- 8.50-9.50-Protein shake at 9.15 2 SCOOPS OF ON WHEY and bannana What does this protein shake consist of? Lesson 2 - 9.50-10.50 Break- 10.50-11.10-2 egg whites 1 egg yolk mixed with mayo in whole wheat bread and salad It's bcause they are easier to eat when traveling to and from lessons?What else do you suggest? I see a pattern here. Not enough protein and too much bread. Whole wheat Bread and Pita's. I see these all the time yet I fail to see healthier complex carbs - Oats, brown rice, sweet potatoes, oat bran and fruits -apples, peaches, grapefruits Lesson 3- 11.10-12.10 Lesson 4- 12.10-1.10 Lunch- 1.10-2.20-Apple and 1/2 ltr of milk Salmon Burger w 2 eggs,tin of salmon and 1/4 cup of oats fried in olive oil? This is not a good choice. Move this to your other meal with the eggs instead. Lesson 5- 2.20-3.20 Arrive home between 3.30 and 4.00-Plain Fat free yogurt with satsumas Pretty much oranges but smaller What is satsumas? Have evenings free-Chicken breast grilled with 2 sweet potatoes and boiled broccoli Carrots are not a good choice for veggie - too high in sugar. Add a salad or some sort of green fibrous veggie. Casein protein and 2 fish oil cap before bed Sorted again as above - need more fish oil Asleep between 11.00pm-11.30pm ------------------------------------------------------------------------- Thur- Wake up at 6.45 7.15-Protein shake (2 scoops) + 2 Udos choice capsules + 1ltr of water and a bannana good Go to school at 8.15 Lesson 1- 8.50-9.50-1ltr of water + Protein bar 3 1/2 cups rolled oats 1 1/2 cups dry milk 1 tbsp cinnamon 1 cup lite syrup 2 scoops protein powder 2 egg whites 1/4 cup orange juice 1 tsp vanilla 1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts what's in this protein bar? Lesson 2 - 9.50-10.50 Break-10.50-11.10-Tuna letuce sandwhich with whoel wheat bread + 1ltr of water Yeah i know more bread but it's easily portable,if you can suggest an alternative i am willing to change but at the moment i can't see one corn? not a veggie, it's a grain. ughhh more bread Lesson 3- 11.10-12.10 Lesson 4- 12.10-1.10 Orange juice SATSUMA instead Have a piece of fruit and get rid of the OJ. Lunch- 1.10-2.20 -Go to the gym for 45 mins to 60 mins? Bannana and protein shake,bowl of pasta and FF plain yogurt Add in a complex carb and or ff sf yogurt Lesson 5- 2.20-3.20 Arrive home between 3.30 and 4.00-Chicken Breast with brown rice Add some Broccoli + Udos choice OIL (has flax) Here we go - I'm finally seeing a few more healthy complex carbs.......good - Add in some EFA's and a green veggie Have evenings free-Salmon burger with tinned salmon,2 eggs,spices served with raw carrt sticks and a dollop of ketchup (treat ) + 1ltr of waterBroccoli added instead Ditch the carrots - have a green fibrous veggie instead. Casein protein and 2 fish oil capsule + 1ltr of water CHANGED more fish oil Asleep between 11.00pm-11.30pm ------------------------------------------------------------------------ Fri- Wake up at 6.45 7.15-Protein shake + oats with 1/2 cup of NORMAL milk + 1ltr of water and 2 Udos Choice capsules Added sliced bannana too same as above Go to school at 8.15 Lesson 1- 8.50-9.50-Protein bar + 1ltr of water 3 1/2 cups rolled oats 1 1/2 cups dry milk 1 tbsp cinnamon 1 cup lite syrup 2 scoops protein powder 2 egg whites 1/4 cup orange juice 1 tsp vanilla 1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts same as above Lesson 2 - 9.50-10.50 Break-10.50-11.10- Tuna and lettuce sandwhich with whole wheat bread + 1ltr of water same as above Lesson 3-11.10-12.10 Lesson 4-12.10-1.10 Lunch- 1.10-1.40-Whole wheat pita bread with Tuna mayo and lettuce added,still not sure about bread? same as above Lesson 5- 1.40-2.40 Arrive home between 3.00 and 3.30-Protein pancake mixed with raisins + 1ltr of water good Go to work at 4.00pm have the chance to grab water/shake any time- drink 1 ltr of water at 5.30 15 minute break between 7.00-8.00pm-Prawns with salad no dressing + 1ltr of water Sprinkled with UDOS choice oil in place of dressing where are the EFA's? Arrive home at 10pm Creatine before bed + 2 fish oil capsule CHANGED same as above Asleep between 11.00pm-11.30pm ------------------------------------------------------------------------ Sat- Wake up at- 6.15 6.30-Protein shake and 1ltr of water and Oats with 1/2 pint NORMAL milk mixed with bannana And 2 UDOS choice caps same as above Go to work- at 7.00 9.00-Protein bar + 1ltr of water 3 1/2 cups rolled oats 1 1/2 cups dry milk 1 tbsp cinnamon 1 cup lite syrup 2 scoops protein powder 2 egg whites 1/4 cup orange juice 1 tsp vanilla 1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts same as above Have a break- at 10-11.30-Chicken pieces (breast) with pasta and mayo + 1ltr of water Whole wheat pasta,3 tsp of mayo how much mayo? is that whole wheat pasta or brown rice pasta? Finish work- at 2pm 2.30-Tuna steak with peas and BROCCOLI and jacket potato + 1 ltr of water Thought i may as well keep peas want SOME variation same as above - peas and carrots are not a good choice. Have fibrous veggies instead. 5.00-Orange juice ORANGE instead same as above  5.15-Have afternoon free- Go to the gym? 6.00-Chicken Breast with rice and BROCOLLI + 1ltr of water +2 Udos choice caps need fibrous veggie and where are the healthy fats? Creatine before bed with 2 fish oil capsule CHANGED same as above Asleep between 10.00pm-11.00pm ------------------------------------------------------------------------ Sun- Wake up at- 6.15 6.30-Protein shake and oats mixed with sliced bannana and 1/2 pint NORMAL milk + 1ltr of water same as above Go to work- at 7.00 9.00-Protein bar + 1ltr of water 3 1/2 cups rolled oats 1 1/2 cups dry milk 1 tbsp cinnamon 1 cup lite syrup 2 scoops protein powder 2 egg whites 1/4 cup orange juice 1 tsp vanilla 1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts same as above Have a break- at 10-11.30-Plain fat free yogurt and an apple Salmon burger w 2 eggs,tin of salmon,1/2 cup of oats and pepper instead? this is not a solid meal. You need to add some more protein here and some efa's Finish work- at 2pm 2.30-Protein pancake + 1ltr of water good Have afternoon free- Sunday lunch as usual but only have 1 roast potato and have plenty of vegetables and meat I will have Broccoli and runner beans as my vegetables are those green veggies or peas and carrots again? CASEIN protein and 2 fish oil capsule before bed CHANGED creatine is not a meal. You need Protein before bed and EFA's Asleep between 10.30pm-11.30pm I am thinking if i need to snack i will snack on rice cakes. OMG NO! Stay away from snaking on Rice cakes  How bout some celery instead  Besides if your meals are planned properly you won't have time to snack nor the desire.Yeah i know when i was on a bulk i could't eat ANYTHIGN more i always felt full What do you think of the revised diet? |
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03-15-2006, 04:54 PM
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#5 |
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Dedicated to one thing!!!
Join Date: Sep 2004
Location: UK
Posts: 1,149
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What do you all wreckon??Looking okay?
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03-16-2006, 02:02 AM
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#7 |
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Dedicated to one thing!!!
Join Date: Sep 2004
Location: UK
Posts: 1,149
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i don't have a clue,i will do some more reading up but not sure at all?
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03-16-2006, 02:13 AM
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#8 |
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Dedicated to one thing!!!
Join Date: Sep 2004
Location: UK
Posts: 1,149
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just did a bit of reading to find out exactly what i need to get.Is macro nutrients the breakdown of fat,protein,carbs??
If so i can try to get these tonight as i am getting shopping What ya say? |
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03-16-2006, 02:44 AM
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fiendish thingy
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03-16-2006, 09:30 AM
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#10 |
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Dedicated to one thing!!!
Join Date: Sep 2004
Location: UK
Posts: 1,149
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true true,i think everyone is greatful from what Jodi and Emma Leigh put into the threads so thanks!!
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03-16-2006, 09:51 AM
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03-16-2006, 01:42 PM
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#12 |
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Dedicated to one thing!!!
Join Date: Sep 2004
Location: UK
Posts: 1,149
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Mon-
Wake up at 6.45- 7.15-Take 2 scoops of ON Whey mixed with water Take 2 Udos Choice capsules 1 litre of water Bowl of Oats with sliced bannana Oats= 145 2 25 6Bannana= 109 1 28 1Whey= 110 1 2 23 Total Cals=474 Fat=5 Carbs=57 Prot=53 Go to school at 8.15 Lesson 1- 8.50-9.50 -Try to snack a Protein Bar/Shake (1 scoop) at 9.30 Total= Calories=200 Fat=Unknown? Carbs=25 Protein=12.2 Lesson 2 -9.50-10.50 Break- 10.50-11.10 -Pita Bread with Tuna and leafy salad + 1 ltr water Pita Bread= 226 2 47 8Tuna can= 636 26 0 94Leafy salad= 7 0 1 1 Total= Calories=896 Fat=28 Carbs=48 Protein=112 Lesson 3-11.10-12.10 Lesson 4-12.10-1.10- Lunch-1.10-2.20-Chicken Breast (cold) with 2 small sweet potato's and Broccoli + 1 ltr of Water Chicken= 326 8 3 56Sweet potato= 1820 5 421 29Brocolli= 54 1 10 6 Total= Cal=2197 Fat=14 Carb=434 Protein=91 Lesson 5- 2.20-3.20 Arrive home between 3.30 and 4.00-Protein pancake 2 egg whites,cinamon,tablespoon of cottage cheese,1/2 cup of Soya Milk.Stired and cooked + 1ltr of water 1 whole egg= 66 4 1 51 egg white= 17 0 0 3Cinamon tablespoon= 18 0 5 0Raisins 1/4 cup= 109 0 29 1Oats cup= 607 11 103 26Cottage cheese 1/2 cup= 82 1 3 14 Total= Cals=899 Fat =16 Carbs=136 Protein=49 Go to work at 5.00pm have the chance to grab water/shake any time-1ltr of water at about 6.00pm 15 minute break between 7.00-8.30pm-Sesame seeds letuce and 2 boiled eggs+ 1ltr of water Sesame seeds= 425 36 20 13Egg boiled= 210 14 2 17Lettuce= 7 0 1 1 Cals=852 Fat=50 Carbs=23 Protein=31 Arrive home at 10pm-Take a casein protein and 2 fish oil capsules +1/2 ltr of water DONE I hope you are taking more than 1 fish oil..... Asleep between 11.00pm-11.30pm TOTAL FOR DAY CALS=5518 HOLY CRAP!! FAT=113 CARBS=723 PROTEIN=348.2 ------------------------------------------------------------------------- Tue- Wake up at 6.45 Cardio excersie- Short run maybe?? 7.15-7.30-Oats mixed with 1/2 cup milk + Protein shake (2 scoops) +1ltr water + 2 Udos chocice capsules + 1/2 Bannana Whey= 110 1 2 23 Oats= 145 2 25 6 Bannana= 109 1 28 1 Total= Cals=364 Fat=4 Carbs=55 Protein=53 Go to school at 8.15 Lesson 1- 8.50-9.50-2 hard Boiled eggs and 1ltr of water at 9.15 + 1/2 cup of sesame seeds Sesame seeds= 425 36 20 13Egg boiled= 68 5 0 6 Total= Cal=561 Fat=46 Carbs=20 Protein=25 Lesson 2 - 9.50-10.50 Break- 10.50-11.10 -Pita Bread with Tuna and Lettuce + 1ltr water Total= Calories=896 Fat=28 Carbs=48 Protein=112 Lesson 3- 11.10-12.10 Lesson 4- 12.10-1.10 12.15-orange 37 0 9 1 Total as above Lunch-1.10-2.20 -Go to the Gym for 45 mins to 60 mins Banana + Protein Shake + Pasta brown Pasta= 75 1 14 3Whey= 110 1 2 23Bannana= 109 1 28 1 Total= Cal=404 Fat=4 Carbs=44 Protein=27 Lesson 5- 2.20-3.20 Arrive home between 3.30 and 4.00-Jacket Potato with Cottage cheese and Broccoli Jacket potato (baked)= 155 2 31 3Cootage cheese 1/2 cup= 82 1 3 14Broccoli 2 cups of florets= 54 1 10 6 Total= Cals=291 Fat=4 Carbs=44 Protein=23 Have all of the evenings free so can arrange eating now-Kippers,runner beans and new potatoes Closest i could get to kipper on fitday was mackarel= 605 38 1 61Green beans= 7 0 2 03 small potato's= 358 9 64 6 Total= Cals=970 Fats=47 Carbs=67 Protein=67 Casein protein before bed + 2 fish oil capsule and 1/2 ltr of water DONE As above - you need more fish oil than that. Asleep between 11.00pm-11.30pm TOTAL= CALS=3165 FAT=133 CABRS=287 PROTEIN=308 ------------------------------------------------------------------------- Wed- Wake up at 6.45 7.15-Oats with 1/2 cup NORMAL Milk and mixed berries + 1 ltr of water + 2 Udos choice capsules Oats= 607 11 103 26Berries= 15 0 4 0 Total= Cals=622 Fat=11 Carbs=107 Protein=26 Go to school at 8.15 Lesson 1- 8.50-9.50-Protein shake at 9.15 2 SCOOPS OF ON WHEY and bannana Whey= 110 1 2 23 Bannana= 109 1 28 1 Total= Cals=329 Fat=3 Carbs=32 Protein=47 Lesson 2 - 9.50-10.50 Break- 10.50-11.10-2 egg whites 1 egg yolk mixed with mayo in whole wheat bread and salad Mayonaise tablespoon= 36 3 2 0Egg white= 33 0 1 7Egg whole= 66 4 1 52 pieces of bread= 156 2 28 5 Total= Cal=291 Fat=9 Carbs=32 Protein=17 Lesson 3- 11.10-12.10 Lesson 4- 12.10-1.10 Lunch- 1.10-2.20-Salmon Burger w 2 eggs,tin of salmon and 1/4 cup of oats fried in olive oil? Eggs= 131 9 1 11Salmon= 131 6 0 18Oats= 303 5 52 13 Total= Cal=565 Fat=20 Carbs=53 Protein=42 Lesson 5- 2.20-3.20 Arrive home between 3.30 and 4.00-Plain Fat free yogurt with satsumas Plain Fat free yogurt= 68 0 9 7Satsuma(Tangerine)= 37 0 9 1Sesame seeds sprinkle= 213 18 10 6 Total= Cals=318 Fat=18 Carbs=28 Protein=14 Have evenings free-Chicken breast grilled with 2 sweet potatoes and boiled broccoli Chicken Breast= 326 8 3 56Sweet potato's= 1820 5 421 29Broccoli= 54 1 10 6 Total= Cals=2200 Fat=14 Carbs=434 Protein=91 Casein protein and 2 fish oil cap before bed Sorted again as above - need more fish oil Asleep between 11.00pm-11.30pm TOTAL= CALS=4325 FAT=75 CARBS=686 PROTEIN=237 ------------------------------------------------------------------------- Thur- Wake up at 6.45 7.15-Protein shake (2 scoops) + 2 Udos choice capsules + 1ltr of water and a bannana Whey= 220 2 4 46Bannana= 109 1 28 1 Total= Cals=329 Fat=3 Carbs=32 Protein=47 Go to school at 8.15 Lesson 1- 8.50-9.50-1ltr of water + Protein bar Total= Calories=200 Fat=Unknown? Carbs=25 Protein=12.2 Lesson 2 - 9.50-10.50 Break-10.50-11.10-Tuna letuce sandwhich with whole wheat bread + 1ltr of water Tuna= 636 26 0 94Lettuce= 7 0 1 1Bread= 156 2 28 5 Total= Cals=799 Fat=28 Carbs=29 Protein=100 Lesson 3- 11.10-12.10 Lesson 4- 12.10-1.10 Orange juice SATSUMA instead Satsuma (tangerine)= 37 0 9 1 Total as above Lunch- 1.10-2.20 -Go to the gym for 45 mins to 60 mins? Bannana and protein shake,bowl of pasta and FF plain yogurt Bannana= 109 1 28 1Whey= 220 2 4 46Pasta= 75 1 14 3Yogurt= 68 0 9 7 Total= Cals=472 Fat=4 Carbs=55 Protein=57 Lesson 5- 2.20-3.20 Arrive home between 3.30 and 4.00-Chicken Breast with brown rice some Broccoli + Udos choice OIL (has flax) Chicken Breast= 326 8 3 56Brown rice= 685 5 143 15Broccoli= 54 1 10 6 Total= Cals=445 Fat=14 Carbs=156 Protein=77 Have evenings free-Salmon burger served with Broccoli + 1ltr of water Salmon= 131 6 0 18Oats 1/2 cup= 303 5 52 13Broccoli= 54 1 10 6 Total= Cals=488 Fat=12 Carbs=62 Protein=37 Casein protein and 2 fish oil capsule + 1ltr of water CHANGED more fish oil Asleep between 11.00pm-11.30pm TOTAL= CALS=2772 FAT=51 CARBS=368 PROTEIN=331.2 ------------------------------------------------------------------------ Fri- Wake up at 6.45 7.15-Protein shake + oats with 1/2 cup of NORMAL milk + 1ltr of water and 2 Udos Choice capsules Added sliced bannana too Total= Cals=329 Fat=3 Carbs=32 Protein=47 Go to school at 8.15 Lesson 1- 8.50-9.50-Protein bar + 1ltr of water Total= Calories=200 Fat=Unknown? Carbs=25 Protein=12.2 Lesson 2 - 9.50-10.50 Break-10.50-11.10- Tuna and lettuce sandwhich with whole wheat bread + 1ltr of water Total= Cals=799 Fat=28 Carbs=29 Protein=100 Lesson 3-11.10-12.10 Lesson 4-12.10-1.10 Lunch- 1.10-1.40-Whole wheat pita bread with Tuna mayo and Total= Calories=896 Fat=28 Carbs=48 Protein=112 Lesson 5- 1.40-2.40 Arrive home between 3.00 and 3.30-Protein pancake mixed with raisins + 1ltr of water Eggs= 131 9 1 111/2 CUP OF OATS= 303 5 52 131/4 cup of raisins= 109 0 29 1Tablespoon of cinamon= 18 0 5 0Cottage cheese 1/2 cup= 82 1 3 14 Total= Cals=633 Fats=15 Carbs=90 Proteins=39 Go to work at 4.00pm have the chance to grab water/shake any time- drink 1 ltr of water at 5.30 15 minute break between 7.00-8.00pm-Prawns with salad no dressing + 1ltr of water Sprinkled with UDOS choice oil in place of dressing Prawns 1 cup= 201 3 2 38Lettuce= 7 0 1 1 Total= Cals=208 Fat=3 Carbs=3 Proteins=38 Arrive home at 10pm Creatine before bed + 2 fish oil capsule CHANGED same as above Asleep between 11.00pm-11.30pm TOTAL= CALS=3065 FATS=77 CARBS=227 PROTEINS=458 ------------------------------------------------------------------------ Sat- Wake up at- 6.15 6.30-Protein shake and 1ltr of water and Oats with 1/2 pint NORMAL milk mixed with bannana And 2 UDOS choice caps Total= Cals=329 Fat=3 Carbs=32 Protein=47 Go to work- at 7.00 9.00-Protein bar + 1ltr of water Total= Calories=200 Fat=Unknown? Carbs=25 Protein=12.2 Have a break- at 10-11.30-Chicken pieces (breast) with pasta + 1ltr of water Chicken Breast= 326 8 3 56Pasta= 75 1 14 3 Total= Cals=401 Fat=9 Carbs=17 Protein=59 Finish work- at 2pm 2.30-Tuna steak with peas and BROCCOLI and jacket potato + 1 ltr of water Tuna Steak= 636 26 0 94Peas 1/2 cup= 112 1 20 7Broccoli= 54 1 10 6Jacket Potato (Baked)= 155 2 31 3 Total= Cals=957 Fat=30 Carbs=61 Protein=110 5.00-Satsuma (Tangerine) Satsuma (Tangerine)= 37 0 9 1 Total as above 5.15-Have afternoon free- Go to the gym? 6.00-Chicken Breast with rice and BROCOLLI + 1ltr of water +2 Udos choice caps Chicken Breast= 326 8 3 56Rice Brown= 685 5 143 15Broccoli= 54 1 10 6 Total= Cals=1065 Fats=14 Carbs=156 Protein=77 Creatine before bed with 2 fish oil capsule CHANGED same as above Asleep between 10.00pm-11.00pm TOTAL= CALS=2989 FATS=56 CARBS=300 PROTEIN=306.2 ------------------------------------------------------------------------ Sun- Wake up at- 6.15 6.30-Protein shake and oats mixed with sliced bannana and 1/2 pint NORMAL milk + 1ltr of water Total= Cals=329 Fat=3 Carbs=32 Protein=47 Go to work- at 7.00 9.00-Protein bar + 1ltr of water Total= Calories=200 Fat=Unknown? Carbs=25 Protein=12.2 Have a break- at 10-11.30-Salmon burger Salmon= 131 6 0 182 whole Eggs= 131 9 1 111/4 cup of oats= 152 3 26 7 Total= Cals=304 Fat=18 Carbs=27 Protein=36 Finish work- at 2pm 2.30-Protein pancake + 1ltr of water Total= Cals=633 Fats=15 Carbs=90 Proteins=39 Have afternoon free- Sunday lunch as usual but only have 1 roast potato and have plenty of vegetables and meat I will have Broccoli and runner beans as my vegetables 2 small roast potato's= 263 7 47 5Chicken= 326 8 3 56Gravy= 188 14 13 5Broccoli= 54 1 10 6Green Beans x 4= 7 0 2 0 Total= Cals=838 Fats=30 Carbs=75 Proteins=72 CASEIN protein and 2 fish oil capsule before bed CHANGED creatine is not a meal. You need Protein before bed and EFA's Asleep between 10.30pm-11.30pm TOTAL= CALS=3610 FAT=91 CARBS=443 PROTEINS=403.2 Right thats that done Took my over 3 hours but it's done  I didn't include casein shakes as i don't have them yet Let me know Thanks guys |
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03-16-2006, 03:03 PM
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#14 |
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Dedicated to one thing!!!
Join Date: Sep 2004
Location: UK
Posts: 1,149
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Lol
I hope not that took me BLOOMIN ages!!! I got all the protein etc etc from fitday.com??? |
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03-16-2006, 10:34 PM
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#15 |
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Moderator
Moderator
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Yeah you did something wrong though. I can guarantee you that you are not eating that many calories
 For instance this meal: Pita Bread with Tuna and leafy salad + 1 ltr water Calories=896 Fat=28 Carbs=48 Protein=112 There is no flipping way that meal is that much. 112G of protein from tuna. What are you eating 4 cans at once? A single can of tuna is 30G of protein and 2 G of fat. Trust me, its not correct. |
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03-17-2006, 01:48 AM
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#16 |
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Dedicated to one thing!!!
Join Date: Sep 2004
Location: UK
Posts: 1,149
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oh damn does that mean i have to do it again
 I really don't know what to do then cus i just looked at fiday again and the figures for Tuna still don't match up???? Not sure why?? Is there anything else you can say without me putting the macro's down again,don't think i could bear to do that again it took me HOURS |
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03-17-2006, 04:49 PM
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#17 |
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..is bulking up!
Elite Member
Join Date: Apr 2004
Location: Cana-dah
Posts: 5,636
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Yep it can take HOURS and can be a real pain in the ass to compile. But once you get it down, then all you have to do is stick to it.
You can get the macros off the food labels. For those that dont contain it, you can look them up on nutritiondata.com |
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03-18-2006, 01:08 PM
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#18 |
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Dedicated to one thing!!!
Join Date: Sep 2004
Location: UK
Posts: 1,149
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03-18-2006, 06:05 PM
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#19 | |
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...And justice for all.
Join Date: Aug 2003
Location: Edmonton, AB, Canada
Posts: 1,390
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Quote:
Might i suggest using Microsoft Excel? You can create equations and sums so all you do is enter the carbs/prot/fat and it will spit out the meal total . It's great.Heres pics of what i did: |
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03-19-2006, 01:10 PM
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#20 |
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Dedicated to one thing!!!
Join Date: Sep 2004
Location: UK
Posts: 1,149
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thanks,to be honest at the moment i havn't got time to spend another few hours doing that so i am just gonna stick with that diet,if i hit a plateau i will then look at macros then revise it to make it better
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