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What do you think of this?????
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Posted by: paul_cochrane
Hi everyone nice to meet you all.im 20 years old, 172 kg, 5'9, 31" waist, 10% 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? (How about a tin of kippers in tomato sauce on two slices of wholemeal bread)
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" FL[/size][/size]
Posted by: CowPimp
Go to www.fitday.com and add up those calories. Tell us how many you are getting. Don't include vegetables in this count.
As for the supplements, you seem to have the right idea with the protien powder and glutamine. However, I don't suggest taking an ephedra based supplement while on a bulk. There is no reason to burn the extra calories. The flaxseed oil should be taken throughout the day. You may want to also consider some fish oil, although kippers would be a great way to get that into your diet (I eat a tin of sardines every day).
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
Day total:
Total cals - 3366 , fats - 73, carbs - 399, prot 280
45% carbs, 15% fats, 40% prot
i hope this helps
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