LB88

opinions? aiming for lean gains..i dont know if its too carb dense as i seem to have them with each meal but my body seems to handle them well & i do intervals 3xweek for cardio & strength train mon-fri:

700: porridge + 2 scoops whey

9.30: tuna tomato sandwhich (2slices wholemeal) or 2 whole eggs instead of tuna

12.30: big chicken tomato pasta & mushrooms/ spicy chicken tortillas with peppers etc/ sweet potato & chicken in jalapenos..usually one of those or something similar training days

-train-

3.00: meal replacement shake

4.00: chicken & veggie rice with broccoli/spinach

6.30: 3xweetabix with 1 scoop whey

8.00: toast & tuna (2xwholemeal/flora)

9.30: bag of oatcakes

would it be too much protein to take a scoop before bed? is this enough? sometimes i have another lot of weetabix or oats with my shake but havent lately thinking it absorbs quicker just taking the shake straight after workout? im currently around 8% bodyfat & 55kg, any help/criticism appreciated

nadirmg

all depends on what your goals are. if you're really at 8%bf then you're probably not trying to get leaner, right?

if you're bulking i would make sure you're getting enough carbs (stay away from the processed stuff) and EFAs.

if i were you i'd do some of these replacements:
-wheetabix-->oatmeal
-pasta-->sweet potatoes
-oatcakes-->fat free cottage cheese and some natural peanut butter
-keep the spicy chicken but instead of tortillas do some kind of beans and brown rice (beans+rice=complete protein)
-for your meal after training.. what is your meal replacement shake? make sure you're getting some simple carbs to give your muscles a quick recharge (i usually do a scoop of whey and a banana)

everyone tailors their own macros differently, but here's what i do for my bulk: protein 40%/carbs 40%/fat 20%. having said that don't skimp on the carbs since they are fuel for your muscles. just make sure they're as clean as possible (natural and not processed).

also i only see green veggies once in there. try and take a baggie of broccoli, green beans, half a green bell pepper or something to try and get that fiber in your diet at least 3x a day. you should be getting about 4cups of green each day. sounds like a lot but...

good luck man! check out fitday for a great way to track your macros and cals each day! keep the questions coming. people will be willing to help

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

JailHouse

Your diet is way lacking EFAs. I try to put some form of fats into every meal.

Jailhouse Journal

JailHouse

You look good in your pics

Jailhouse Journal

nadirmg

good point, JH.

...just a few good EFAs:
walnuts, almonds
avocados
fish pills
flax seed
fish (tuna, salmon, tilapia etc...)

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

Irons77

Good advice, also 1 to 1.5grams of protein per pound of body weight!

Soreness is weakness exiting the body.

LB88

ahh thankyou guys, great help!! & tyy jailhouse=D (sorry i dont know your name lol) my MR is met rx i put oats in with it sometimes to bump up the carbs but it alreadyi forgot to mention i take fish oils n usually have a spoon olive oil with chicken..about flax seed can you COOK with it or do you usually mix it with shakes/take a tsp before bed etc? thanks for the site too, will def check it out! i think my bodyfat might be on about 10% now so just wanted to check i was on the right track i will def give the beans a go to swopup from having everything carb-dominated^^

LB88

& ahh yess i always make sure i get enough protein..well..try to..thats why i added a can of tuna into my mums homemade soup the other night to make sure i got some before bed & OMG never again..think id rather stick to the cans after lmao the smell was bad enough let alone eatin it<\33

Nate K

I don't know about the "oat cakes" . You have no fat in your diet and you kinda have lots of bread ....weetabix mmm

nadirmg

flax seed.

i always have mine with my oatmeal for breakfast.
i've also put it in protein smoothies before too. both are great!

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

LB88

ahh sounds good! how much do you usually mix in with it? would it be too much to add it in my oatmeal along with the protein powder in the mornings?

as for bread im obsessed LOL hopefully thats not a bad thing well, it is brown..lmao not sure im making the greatest meals there though LOL ahh ive just had some weetabix..mad to think id never tried it in my life till last summer!!

nadirmg

i mix 1tbsp of flax seed with 1/2cup of oats.

bread huh? well, just make sure you're not just getting brown white bread. lots of brands out there will mix molasses in with the bread to make it brown and therefore make it look more wheat-y.

get breads like this (starting with the best at the top):
-sprouted grain
-multi grain
-whole grain
-whole wheat

i usually have 2 slices of sprouted grain bread with breakfast everyday but no more than that. yea, man, make sure you enjoy what you eat when you're making meals. i mean, sure you want them to be "perfect" and healthy, right? but if you don't like it chances are you're not far off from a binge session

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

rocket3971

Bread definitely isn't bad especially if its wheat or multigrain. As long as it's in moderation it's not gonna hurt ya.

ffb22n

shredded wheat with skim milk and white toast with a little peanut butter good or bad? I only eat three meals a day plus Dietary supplement.

nadirmg

only 3 meals a day?
not eating 6 meals a day will hurt your metabolism, plus your stomach can't digest everything you give it in 3 heaping meals. the extra it can't digest goes straight to fat storage.

6 mini meals a day will defeat that and keep your metabolism burning all day

shreaded wheat, skim milk, peanut butter, WHITE toast?? thats a lot of carbs (white bread is evil) and hardly any protein. especially if you're eating that for breakfast, which i presume you are.

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

Biggly

Regarding the flax seeds, are you grinding them first or are you talking about oil?

Raw seeds - not so good.



B.

Biggly Bodybuilding Software Food Data
Rep Calc

ffb22n

What I am trying to do is just cut my fat off not so much gain muscle yet..... But I am gonna go with four or five small meals try low carb low fat I haven't been eating the white bread yet I was just checking to see if it was good or bad... what are your thoughts on canned chicken ? And the instant rice.

nadirmg

-biggly

yea, mine are ground.

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

nadirmg

i don't think there's anything inherently wrong with canned chicken, but i think chicken that you cook is probably better.

instant rice? if you're mixing any kind of flavor packs in with that instant rice it's probably loaded with sodium and fat. instant probably isn't BAD for you as long as you don't do it all the time.

on sundays i always boil a bunch of chicken breasts and cook a big pot of brown rice. each day i take a chicken breast and 1/2cup rice with me to work is part of one of my meals. just make tons in advance once a week and it's really not that bad.

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5