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Can you give my diet a check, please.

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Posted by: Uk2

Hi everyone, i was wondering if you could advise or give some opinions on my current eating plan,

Im 36, 5.7" 206 Ibs and b/f is 28%, im trying to get a bit leaner, espescialy around the middle

08.00 whey in water

08.30-09.30 60gms oats in 250mls semi skimmed + tbsp of honey
multi vit/mineral
6 large eggs, 2 yolkes + 1 slice wholemeal bread
250mls fruit juice + 5gms Glutamine

10.30-11.45 Gym

12.00 25gms whey in water

12.30 250-300gms baked spud
5-7 ounces of chicken or fish or tuna
half tin baked beans or some veg

15.00 40gms of protien with an apple (not realy hungry at this time)

17.30 2-300gms spud or 50gms pasta or 25gms brown rice
5-7 ounces of meat or fish
mixed vegetables

20.00 MRP

22.30 salad with tuna (whole tin) or more chicken
2nd part of multi vit/mineral pack
yoghurt
whey in milk

23.00 bed

I am confused about how many grams of protien, carbs and fat, i need each day, i have had a look at Jodies post, but still cant seem to workout how much i need to loose bodyfat while maintaineing what muscle i have under the fat, i would like to get my abs to show a bit more than they are.

Also one day i would love to compete, as it has been a life long ambition of mine and Bodybuilding has been yhe sport for me ever since i first lifted, but ive never realy had the help i need to do it...
Hope you guys might be able to help me make my dreams come true.

Thanks and all the best

Uk2


Posted by: calalily1972

Do you know what your maintenance is?


Posted by: Uk2

I havent got a clue Jodi, im real mixed up since i started trying to get my diet up to scratch (spot on), i'm glad you replied as you seem to knw your stuff.

I am real eager to get into Bodybuilding serious, as i think ive wasted too much time already.

Appart from the gym, i am very inactive, like mainly sat in front of pc, ive just got back into training, after a layoff due to injury to my back.
Bodybuilding is my life when i train, but i know that i gota learn to walk before i run (this is nothing to do with my injury ; ) if you knw what i mean.

Hope you n all the rest of the BBuilders here might be able to make my dreams come true.

Thanks


Posted by: calalily1972

Then you first need to figure out your maintenance. The best way is to track every little calorie that goes into your mouth for 3-5 days. If you gain weight then that you need you to lower cals if you lose weight then you need to increase cals. From there you can adjust to figure out what your maintenance is exactly. This is the only "true" way one can figure out what their maintenance is. After that it's easy.


Posted by: Uk2

Hi Jodi, i did start to do this a few times now n then, but after a while i stopped as it just got a bit of a pain, as i thought i was going to have to do it forever . However i will give it another go now. One thing though Jodi, i thought that to see any difference in weight it takes about a month, maybe im wrong then. Il get started right away.

Can you tell me, if you think that diet looks ok or do i need stuff like flax seed oil, as i seem to see a lot of BBuilders taking it.

Cheers

Sorry forgot to ask, would i still be tracking food while im training four days per week, or do i have to stop exercise, as i dont do any cardio as well, yet, would it alter everything when i did start cardio or should i start cardio then track food, hope this question dont seem daft, as i was starting to wonder if it is myself


Posted by: Uk2

bump Jodi....anyone


Posted by: tjwes

If you are trying to get leaner ,I would cut fruit,fruit juices,milk(dairy),honey (calorie dense),and the pasta ,and bread should be dropped also... in my opinion.


Posted by: Uk2

Yes but surely im going to starve to death, this is the only food i really eat, when you say drop pasta, does that include the rice and potatoes or are they ok?
I understood that people had to have fruit & veg everyday just to be healthy, maybe im wrong then...if i did drop the honey how would i sweeten my oats, i thought ppl had to have a certain amount of sugar in the body ???

Cheers


Posted by: tjwes

Quote:
Originally Posted by Uk2
Yes but surely im going to starve to death, this is the only food i really eat, when you say drop pasta, does that include the rice and potatoes or are they ok?
I understood that people had to have fruit & veg everyday just to be healthy, maybe im wrong then...if i did drop the honey how would i sweeten my oats, i thought ppl had to have a certain amount of sugar in the body ???

Cheers
Uk2,you should definately keep in the rice and potatoes but the pasta is a processed enriched carb source which is not clean.

you can use artificial sweetener for the oats,although I know some people are against this.

As for fruits and vegetables,you can surely lose weight while eating fruit but there is a high sugar content.

Fibrous veggies are fine,eat all you want!!


Posted by: tjwes

Here`s a good diet plan to use when trying to get leaner:

Meal # 1:
10 egg whites
1/2 cup of oats (no milk)
water

Meal#2:
1 can water packed tuna
large salad(fat-free,low-sugar dressing)
1 baked potato (plain)
water

Meal#3:
8oz. skinless chicken breast
1/2 cup brown rice
1 cup veggies (plain)
water

Meal#4:
6oz. lean steak
1/2 cup brown rice
salad (same as above)
water

Meal#5:
8oz. chicken breast
salad or 1 cup veggies
water

Meal#6:
1 can tuna
water

Throw in a post-workout shake in water with whey and dextrose and you`re all set.


Of course there are other things you can also eat while dieting but this is just a representation of a typical day.

Let me know your thoughts.


Posted by: Uk2

Hi Tjwes, i think the diet you have listed looks good in my opinion, but i have a couple of questions, like firstly i am trying to get lean for a clean bulk, i take it a clean bulk means basicly the same as you have listed only more food ie:- bigger portions?

Surely i could put some sort of sauce or marinade with it, or theres no way i could swallow it.I would get bored of this real quick, i dont mean to sound ungrateful and i realy appreciate the help

I usualy workout at 10.30 in the morning, and usualy after my post workout shake i have chicken would this be as good or better than tuna, do you think.TJW if you could find my post in the introductions, please you could probably understand my goals a bit better, sorry to bother you


Posted by: tjwes

No bother at all Uk,and chicken as opposed to tuna would be fine.As I said there are plenty of other foods you could eat while dieting, but I obviously couldn`t list them all.

As far as marinades or sauces go,they are fine, but I would just watch the calorie,fat,and sugar content.

Condiments such as ketchup,mustard,garlic powder,onion powder,etc. are all Ok to use too.

I`ll try to find your introductory post so I can be a bit more accurate in my suggestions next time.

Thanks,and good luck!!


Posted by: fifteecent

Hey Uk2, you seem to be on the right track. First and foremost you should get your diet straight. Although people tell you to cut out some foods and use others, the main basis is that you want to have a calorie deficit. Which basically means that you are burning more calories in a day than you are taking in. A daily calorie deficit of 500 calories is a good start. The problem you might ask is, 'what is my daily calorie expenditure?' This is kind of hard to figure out, and impossible to measure directly. There are multiple formulas on the internet that estimate how much you expend. What you can do is start calculating how many calories you are eating right now. The proportion of your carbs/protein/fats is also relatively important but not so much more important than the calorie deficit. Some people try to do 40% carbs, 30% fat and 30% protein. Thus, if you want an estimated start, eat 2500 calories a day but divide those calories according to the carb fat protein proportions i just gave you. I won't do that math for you but carbs and protein are 4 calories (kcal) for every gram and fats are 9.2 calories for every gram.

Oh i just read you want to do a clean bulk. In that case, you can start at 2500 calories and raise your calorie intake slowly until you find that you are gaining strength. I'm sure someone else will critique or comment on what I have just told you, so keep on learning and asking questions.


Posted by: Uk2

TJW i meant to ask you if salads on the night (last meal) are ok to have, i knw if i dont eat at least a bit i can feel in my tum, before bed, im going to start wakeing up more than the once a night at the min, i used to have a bit of a habbit of eating heavier, than my diet shows now.(i have changed my eating patterns).


My trouble is, i have got so many questions and its quite tricky to explain at times to become a real bodybuilder is my dream,ever since i left school, my reason to live, maybe i sound a bit sad, but i cant help the way i feel...ive tried and tried in the past but never seemed to get there, now im older i feel as if im running out of time and now im carrying old injuries...

Cheers TJW, i aint trying to sound like a prat! hope not anyway lol


Posted by: Uk2

Thanx fiftee, that sounds good, i tell you what, its funny you should say that, now i have actualy done this the other day (added up my clories approx, not includeing things like gravy, sauce, mustard...i gotta eat it with some of these sometimes, or i just heave or chew n chew).
What i have noticed is my weight seems to fluctuate between 14.6 stone and 14.9 st, also my bodyfat does the same, like in the morning it could be 27-29% and at night it is around 25 ish, taking into consideration about a month ago it was always 30%, i worked my calories out, to around 2500.

I also am trying to fit in cardio for thirty to fourty five mins at the end of my workout(been told on other forums, this is the way sometimes but seem to find that by the time i have warmed up for 15 mins (i like to be well warm, as ive scared myself getting injured) then 5-10 mins to stretch at the end, and thats an hour and a half, maybe im doing to many reps and sets, im monitoring myself at the minute , cuz i do get carried away if its a good day.

quick question by the way Tim or yourself Fiftee, if i have food at ten pm, how long till i could have a whey in milk before bed? is this bad? i seem to feel comfortable after a choc whey, as if it aids my feeling satisfied like.

Cheers guys, making me happier all the time


P.s. does dairy mean like yogs, cottage cheese and anything containing milk?


Posted by: calalily1972

Quote:
Originally Posted by Uk2
Im 36, 5.7" 206 Ibs and b/f is 28%, im trying to get a bit leaner, espescialy around the middle

08.00 whey in water

Why no fat in this meal? Is this pre-workout?

08.30-09.30 60gms oats in 250mls semi skimmed + tbsp of honey
multi vit/mineral
6 large eggs, 2 yolkes + 1 slice wholemeal bread
250mls fruit juice + 5gms Glutamine

Skip the honey. Add cinnamon and splenda or sugar free maple syrup to help add some flavor to your oats. I'd also look into BCAA's like Extreme Formulations ICE instead of just Glutamine

10.30-11.45 Gym

12.00 25gms whey in water

You need some oats here for PWO

12.30 250-300gms baked spud
5-7 ounces of chicken or fish or tuna
half tin baked beans or some veg

Ditch the baked beans. Those have all sorts of crap in them. Have some Kidney Beans or Navy Beans or any other bean that's not in sauce instead. Is that potato a sweet potato? too many carbs here as well and where are the EFA's in this diet and the Greeen Veggies

15.00 40gms of protien with an apple (not realy hungry at this time)

Need FAT, such as EFA's

17.30 2-300gms spud or 50gms pasta or 25gms brown rice
5-7 ounces of meat or fish
mixed vegetables
Either Sweet potato or brown rice. I'd hold off on the pasta for now and don't forget the EFA's

20.00 MRP

Whats in this MRP? You know you can make your own with Whey, Oats and Natural PB too and it will save you money

22.30 salad with tuna (whole tin) or more chicken
2nd part of multi vit/mineral pack
yoghurt
whey in milk

Skip the yogurt and make that milk the Low carb milk. How many carbs are you eating anyway? At bedtime I try to stick with Protein and Fat only.
23.00 bed

I am confused about how many grams of protien, carbs and fat, i need each day, i have had a look at Jodies post, but still cant seem to workout how much i need to loose bodyfat while maintaineing what muscle i have under the fat, i would like to get my abs to show a bit more than they are.

Also one day i would love to compete, as it has been a life long ambition of mine and Bodybuilding has been yhe sport for me ever since i first lifted, but ive never realy had the help i need to do it...
Hope you guys might be able to help me make my dreams come true.

Thanks and all the best

Uk2
I made some comments in Bold


Posted by: Uk2

Hi Jodie, i aint got a clue how to post like you have, ie:- with my question and your answer, but here goes the simple way

preworkout is 08.30-09.30 before the gym at 10.30, i dont knw how to get fats into the diet physicaly...

how much oats, cuz if i eat too much straight after workout, i wont be good n hungry for my 12.45 meal pwo...

dont realy knw how to go about getting EFA's...

i've been using Met-rx for convenience and cuz im running out of ideas for protien variety...(is pb, peanut butter, i dont knw?)

Jodi, i worked my daily calories to around 2500, with my weight fluctuating a few pounds and my bf doing the same between 26ish to 29ish % usualy tends to be higher in the morning i think, ive just checked it with my breakfast on board and its saying 28.8 again, just keeps going up and down all the time.

Im going to introduce cardio consistently soon as its getting on my nerves a bit.(not looseing the fat effectively)
I have lost some b/fat in this last month,(loking in the mirror) so i am happyish realy.

Il tell you a quick story while your there and maybe you can tell me why this is, now my mums husband eats heaps of food, and i mean heaps! he weighs around 16 st, doesnt train, he's about 6ft odd, and yet his bodyfat is lower than mine and im the one doing all the exercise, he actualy has a big gut as well, he can eat twice as much as me...lol, at one sitting


Posted by: calalily1972

Have you looked up your macros on Fitday.com yet? That would be a great place to start. PWO, I'd suggest 40G of Carbs coming from oats (3/4 cup dry). Add your Fish oil fats to those protein only meals.
You should break up your meals with an equivelant amount of P/C/F save for PWO meal and bedtime meal. So for instance, and I'm only using this as an example from my diet, each meal 30G of Protein, 25G Carbs, 5G Fat. then PWO 30G of Protein & 25G Carbs , no fat. Then bedtime meal 30G Protein 15G Fat.

Basically meal 1-5 (except PWO) Should be equal P/C/F and PWO Protein/Carbs and Bedtime Meal P/F.

I hope this makes sense. Did you read the stickies on how to do this yet?


Posted by: Uk2

Hi Jodi thanks for trying, but im still a little mixed up realy, i dont knw what you mean about my macros ive got the fitday now so im going to check it out,

how the hell can anyone eat dry oats lol, where would pwo meal be different and why Jodi? i have a pwo shake and then around thirty mins later il have for example-250-300g baked spud with 175g chicken + 100g cottage cheese, surely i wouldnt need oats if im eating this wholesome food ???

Im still trying to get the balance of carbs n protien at the minute, but forty gms of carbs seems awfuly small, am i right?

Thanks Jodi, im getting there slowly


Posted by: Uk2

I got fitday Jodi, but im unsure when you say have i looked up my macros? sorry


Posted by: calalily1972

Oats dry LOL! No you add water to them. I just meant measured dry then make them with water.

Macros = Protein/Carbs/Fat

That potato is Sweet potato right? And how much is 300G?


Posted by: Uk2

lol, Jodi, when i say 300gms i mean that is what it ways on the scales before ot goes into the microwave, i hope you dont think im a fool...surely if i have oats for breakfast surely i'd get good carbs from the spud, and to be honest with you its a bakeing spud, i weighed it before it went in the oven and weighed it when it came out, and it weighed about thirty grms less, now ive heard on other forums to weigh carbs before cooking and protien after...do you agree?

I have had a look at fitday, but being as i am no expert on pc, it'l all be trial and error as usual.




Posted by: calalily1972

LOL, yeah, I know but I still don't know what 300gms is in ounces. It's just American's No I do not think you are a fool. Not at all. You are doing very well trying to understand this. Now you did read the Guide sticky correct?

I prefer to weight proteins after but I disagree about the carbs. Oats, you weigh before cooking (dry)but sweet potatoes and brown rice is after cooking. Trust me on the brown rice that 1/2 C. Brown Rice raw is NOT the same as half cup cooked


Posted by: Uk2

Hi Jodi 300g is very close to 10oz

Can you tell me where to look at the sticky and il have a read

Also i do trust you about the rice, big difference when its cooked, ive noticed when i weighed it before.

Thanx for trying to help


Posted by: calalily1972

http://www.ironmagazineforums.com/sh...ad.php?t=21113

Here you go


Posted by: Uk2

Cheers, il have another look


Posted by: Uk2

Hi again all, i have got my diet in quite a consecutive routine now, but im still haveing a little trouble with the carb side of things and was wondering if you could give me some help please.

My bodyweight is around 200 Ibs, but i cant seem to grasp how much carbs i need for each meal, if i take a baseline of 2 gms per pound of bodyweight, that would be 200x2 right? so thats 400 gms of carb per day, my 3rd & 5th meal is Met rx (if i eat a cooked meal at 3rd sitting, i cant seem to eat it and enjoy) and my last meal has no carbs, so my reckoning is 4 lots of carbs roughly 100 gms per meal, i cant seem to explain this any further as im getting mixed up again.

Ie- if i eat 75 gms of oats for breakfast i aint getting enough...i think, but i feel 100 gms is quite a hefty amount, can someone put me straight ?

Hope so


Posted by: ReelBigFish

are you still trying to lose weight or are you bulking up now? because 2gms per lb seems like a lot for cutting.


Posted by: calalily1972

Quote:
Originally Posted by ReelBigFish
are you still trying to lose weight or are you bulking up now? because 2gms per lb seems like a lot for cutting.
I agree, 2G per lb does seem like alot. What are your daily macros?


Posted by: Uk2

Im realy trying to maintain the weight im at but loose bodyfat while steadily adding muscle i suppose, if thats possible. I think i might have slipped into a bulk but i was starting to get fed up of not feeling very full and also just eating chicken and fish was just starting to do my head in.


When you say macros i take it you mean my daily intake of food,i reckon my maintenance is around 2200-2500 cals, protien is 250-300 gms of complete protien per day, but im trying to get my carbs just right now, i would eat 200 gms of rice cooked or 8-10 oz of sweet potatoes, also 75gms of oats & 7 egg whites 2 yolkes.

So far by cutting out junk food i have gone from 30% bf to 23% but i want to get a bit leaner, but also bigger, maybe im trying to do too many things, but i just dont want to regain the bodyfat.

Thanks


Posted by: Uk2

Ive just been reading back through this post, and was wondering when you say fats, what could you advise me to take.

Cheers


Posted by: calalily1972

Fish oil, flax oil, olive oil, nuts.


Posted by: Uk2

Ah right, thanks Jodi







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