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Could someone please help me with my diet plan?thanks!
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Posted by: paul_cochrane
Hi everyone nice meet you all.im 20 years old,72 kg, 5'9, 31" waist, 12% bf and im in desperate need of some good advice. Im looking to start up bodybuilding to gain muscle and a more toned figure. At the moment ive got an ok defenition but would like to improve. Below ive listed a diet program ive made up and would like to know what you think and ways i can improve it.Also ive listed supplements ive recently purchased and would like to know where to implement them in my diet.Also it would be a great help if you could tell me how much suppliments and amounts of food to take.Any information you could possibly give would be much appreciated thanks
Meal One (6:15)
Protein shake mixed with water. Also oatmeal (Two cups) mixed with skimmed milk (One and half cups). Two poached eggs and 2 slices of whole meal bread. Also a multivitamin and flax oil seeds
Meal Two (9:15)
Not to sure what to have here. By looking at other diets most people have chicken and stuff but I dont really fancy eating that kinda stuff at that time in the morning but if its got to be done, its go to be done eh?
Meal Three (11:15)
Chicken breast, Two cups of brown rice and steamed vegetables (Greens only) or salad
Meal four (3:15)
Some sort of tuna concoction with sweet potatoes and salad
Meal Five (6:00)
Steak, chicken, fish (either or) with steamed vegetables (Greens only) and roast potatoes.
Pre WO Meal (7:00)
Protein shake mixed with water and glutamine
Post WO Meal (8:30)
Whey Protein
L-Glutamine
Creatine
MultiVitamins
Meal Six (10:00)
Two thirds of a cup of cottage cheese or low fat yogurt or protein shake with a pint of skimmed milk and flax oil seeds
My supplements
"Prolab Creatine, 1000grams/powder"
(1) "Prolab Glutamine Powder, 1000g"
(1) "Prolab ProZMA, 90 Capsules"
(1) "Prolab Pure Whey, Chocolate, 5 lbs."
(1) "Optimum Flaxseed Oil Softgel, 1000mg/100 Softgels"
(1) "NOW L-Tyrosine, 120 Capsules"
(1) "MuscleTech Hydroxycut Ephedra Free, 210 Capsules"
(1) "AST Multi Pro 32X, 100 caplets" Shipped From: FL[/SIZE][/SIZE]
Posted by: Jodi
Sorry, I just saw this. I will break it down tomorrow because I'm off to bed right now!
Posted by: paul_cochrane
Ok, no probz.look fwd 2 hearing from u?
Posted by: Jodi
Ok, first things first. I really don't think you have enough food here. What are the macros. IOW - totals of Protein, Fat & Carbs. I'll need totals per meal and total for the day. You are probably not eating as much as you think you are.
Posted by: sweatshopchamp
Is it hard for you to stuff all that breakfast down? Two cups of oats? wow! Diet looks good but def. listen to Jodi.
Posted by: paul_cochrane
Its not a case of me not being able to eat that much. Its just i dont really fancy basically eating a cooked meal at that time in the morning. You forget that im starting from scratch here. So my normall routine is alot diff. I realise however this has got to be done in order to achieve optimum results. Thanks for the tip however. I will do. She seems to know whats shes talkin about.
Posted by: paul_cochrane
Meal One (6:15)
Protein shake mixed with water. Also oatmeal (Two cups) mixed with skimmed milk (One and half cups). Two poached eggs and 2 slices of whole meal bread. Also a multivitamin and flax oil seeds
Total cals - 931, fat 24, carbs 142, prot 48 (not including protein shake)
Meal Two (9:15)
A tin of sardines in tomato sauce on two slices of wholemeal bread
Total cals - 296, fat 13, carbs 26, prot - 20
Meal Three (11:15)
Chicken breast, Two cups of brown rice and steamed vegetables (Greens only) or salad
Total cals - 764, fat 11, carbs 93, prot 67 (Veg not included)
Meal four (3:15)
Some sort of tuna concoction with sweet potatoes and salad
Total cals - 399, fat 1, carbs 44, prot 51 (Veg not included)
Meal Five (6:00)
Steak, chicken, fish (either or) with steamed vegetables (Greens only) and roast potatoes.
Total cals - 768, fat 18, carbs 79, prot 71
Pre WO Meal (7:00)
Protein shake mixed with water and glutamine
Post WO Meal (8:30)
Whey Protein
L-Glutamine
Creatine
Meal Six (10:00)
Two thirds of a cup of cottage cheese or low fat yogurt or protein shake with a pint of skimmed milk and flax oil seeds
Total cals - 209, fat 5, carbs 9, prot 30
Total cals - 3366 , fats - 73, carbs - 399, prot 280
45% carbs, 15% fats, 40% prot
i hope you can help
Posted by: Jodi
Meal 1 - Way too many carbs and way too much fat! You need to cut that meal down ALOT!
Meal 2:Good
Meal 3:That's an awful lot of protein in 1 meal
Meal 4: Good but add in some EFA's
Meal 5; Good add in some EFA's
Meal 6: You will need more Fat in this meal. Fish oil would be good.
Posted by: paul_cochrane
Thanks jodi but i just cant seem to get this diet right.i did what you said earlier on in the thread and added to my diet as you said i was eating enough. So i did a bit of research on the forum and this is what i came up with.I know myself that this is way out of hand but im only going by other thread.could you help me?im totally confused.thankyou!
Diet
Meal One (6:15)
Oatmeal (Two cups) mixed with skimmed milk (One and half cups). Two poached eggs with two slices of whole meal bread.
Total cals - 931, fat 26, carbs 148, prot 22
Supplements - Protein shake (one scoop) mixed with a pint of water, a multivitamin, a flax oil seed, L Thyrosine and ZMA
Meal Two (9:15)
A tin of sardines in tomato sauce on two slices of whole meal bread (This meal varies all the time)
Total cals - 405, fat 18, carbs 44, prot - 50
Supplements Protein shake (one scoop) with a pint of skimmed milk
Meal Three (11:15)
Chicken breast, brown rice (two cups) and steamed vegetables (Greens only) or salad
Total cals - 873, fat 16, carbs 111, prot 87 (Veg not included)
Supplements - Protein shake (one scoop) with a pint of skimmed milk
Meal Four (3:15)
Tuna and low fat mayonnaise with sweet potatoes and salad
Total cals - 542, fat 8, carbs 65, prot 81 (Veg not included)
Supplements - Protein shake (one scoop) with a pint of skimmed milk
Meal Five (6:00)
Steak, chicken, fish (either or) with steamed vegetables (Greens only) and roast potatoes.
Total cals - 768, fat 18, carbs 79, prot 71
Pre WO Meal (6:30)
Protein shake (one scoop) mixed with a pint of water and oats (one cup)
Total cals - 145, fat -4, carbs - 31, prot -28
Training (7:00)
Post WO Meal (8:00)
Protein shake (two scoops) mixed with a pint of skimmed milk, Glutamine, Creatine, a multivitamin, oats (one cup) and a banana
Total cals - 321, fat -9, carbs 66, prot - 58
Meal Six (9:00)
Cold chicken sandwich (one breast of chicken on two slices of whole meal bread) with salad (salad not included in count up)
Total cals - 233, fat - 7, carbs - 25, prot - 54
Meal Seven (10:30)
Cottage cheese (Two thirds of a cup) or low fat yogurt
Total cals - 318, fat 12, carbs 33, prot 82
Supplements - Protein shake (Two scoops) mixed with a pint of skimmed milk, a multivitamin, a flax oil seed, L Thyrosine and ZMA
Day total:
Total cals - 4536, fats - 118, carbs - 602, prot - 433
carbs 52%, fats 10%, prot 38%
Posted by: ReelBigFish
in my opinion, you need to cut out a lot of the bread, whether your bulking or cutting its not very good. And I would replace all of the protein shakes with real food if you can, because real food is a lot better. thats just my 2 cents.
Posted by: Jodi
Alright let's start from the beginning. How much do you weigh in pounds? Where did you figure your caloric need and what do you do for training?
Posted by: paul_cochrane
Thanks jodi & big fish!sorry for being a pest.im 20 years old,160 lbs, 5'9, 31" waist, 12% bf. sorry im not to sure what you mean by "Where did you figure your caloric need".basically i would just like ways to improve my whole diet.This is my workout program was doing thrre sets but was told to cut it down to 2 sets.thanks your helps apreciated
Monday - Legs/Shoulders
Squats 2 x 6-8
Hack squat 2 x 6-8
Front squats 2 x 6-8
Leg curls 2 x 6-8
Calf raises 2 x 6-10
Dumbbell press 2 x 6-8
Side laterals 2 x 8-10
Lateral dumbbell 3 x 6-8
Front dumbbell lift 2 x 6-8
Bent over dumbbell lateral 2 x 6-8 reps
Wednesday Chest /Tris
Incline bench 2 x 6-8
Flat bench 2 x 6-8
Dumbell Flys 2 x 6-8
French presses 2 x 6-8
Close Grip Triceps Bench Concentric + Skull Crunches Eccentric 2 x 6-8
Dips (off bench and back)- max out for 3 sets
Friday Back/ Bis
Dead lifts 2 x 6-8
BB Row 2 x 6-8
Chin ups (wide and close grip) 2 x 6-8
Shrugs 2 x 8-10
Standing barbell curls 2 x 6-8 reps
Hammer dumbell curls 2 x 6-8 reps
Alternating dumbbell curls 2 x 6-8 reps
Abdominal workout program (twice a week)
Full sit ups- 4 sets max out
Crunches- 4 sets max out
Ab wheel- 4 sets max out
Hanging bent knee leg raises- 4 sets max out
Leg raises 4 sets max out
Posted by: paul_cochrane
im also thinking of cutting my protein shakes down to just one in the morning and one pre & post workout.Might also need to increase my % fat to 15%> waht do you think?
Posted by: Jodi
So then lets start at 2300 cals. This approximately your maintenance. You can adjust as needed but start here.
Approx. 230G Protein,230G of Carbs, 52G of Fat.
This is a 40/40/20 ratio
Now breaking it down further:
38G Protein per meal 6 Meals
45G of Carbs for 5 meals
5G of Fat for 5 meals. This can be adjusted though
So this is how your meals should look
This is what 4 of your meals should look like
38G Protien
45G Carbs
10G Fat
Post Workout:
38G Protein
45G Carbs
0 Fat
Meal 6
38G Protein
10G Fat
38G Protein is approx. 5 oz. Cooked Meat
45G Carbs is approx. 1 Cup of Oats, Brown Rice, Sweet Potato. 1 piece of fruit is approx. 20G Carbs
Hope that helps a little more.
Posted by: paul_cochrane
Cheers jodi!this give me a good idea base to build on my exixting diet.ill amend it and post it later and you can tell me what you think,thanks its much appreciated
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Could someone please help me with my diet plan?thanks!
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