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Please evaluate my diet!!


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Posted by: Mags

Hey people, If any of you get the time can anyone comment on this diet, please pick at any points to tell me where Im going wrong. Thanks

meal 1. 5.30am
6 weetabix with 3/4 pint of semi-skimmed milk

meal 2. 8.30am (first 15 minute work break)
3 bagels and tuna (180g drained)

meal 3. 11.30am (second 15 minute work break)
2 bagels, large chicken breast.

meal 4. 2.30pm (get in from work)
large pure beef burger, in large brown bread, large jacket potato
1 spoonful VPX CEX Creatine

Post Workout- 1 large Apple, 3/4 pint of pure orange juice

meal 5. (usually about 20-39mins after postworkout food etc)
either:
2Salmon fillets, peas, potatos/
Sirloin steak, peas, potatos/
chicken, peas, potatoes/
Large spaghetti bolognase

meal 6. Usually half hour before bed
6 weetabix with 3/4 pint of milk and six eggs, one yolk.

So that's the diet so far, just trying to cram down the calories and get enough protein. I was thinking of getting some Whey soon to have a shake with my breakfast (or is the milk enough?) and also for one to go with the postworkout drinks.

Cheers


Posted by: SPIKE1257

You really like your carbs...


Posted by: ReelBigFish

i would lose the peas with your potatoes or atleast add in some fiberous veggies like brocc. or caulifower since peas are really a legume and just an additional carb source. and get some protein pwo. and get some efa's.


Posted by: Emma-Leigh

Quote:
Originally Posted by Mags
Hey people, If any of you get the time can anyone comment on this diet, please pick at any points to tell me where Im going wrong. Thanks
Ok - we need to know a little more about you - age, height, weight, bodyfat%, what your goals are, how much you workout/how active you are during the day...

Stuff like that will help in seeing if this diet is appropriate.

But some general comments:

Quote:
meal 1. 5.30am
6 weetabix with 3/4 pint of semi-skimmed milk
Firstly - that is a lot of carbs! There is ~14g per weetabix plus 0.75 pints of skim milk (which is, if I am not wrong, about 350ml or 1.5 US cups) a total of ~ 100g (of course, whether or not you need this much depends on your size/activity and goals... but it is still a lot).

Now - There are a lot better choices than weetabix for a cereal. What about porridge/rolled oats?

You also need some protein here - the 12g from the milk is not going to be enough so you will want to add some 1% cottage cheese, eggs/egg whites, protein powder or other lean source.

You also need some healthy fats here. The fats from your semi-skimmed milk are not really a good choice. Swap the milk to skim and replace those fats with something like walnuts, linseeds, an egg-yolk etc.

So what about:
rolled oats topped with some walnuts, skim milk, 1% cottage cheese and fruit
With hard-boiled egg/scrambled egg + some whites

Quote:
meal 2. 8.30am (first 15 minute work break)
3 bagels and tuna (180g drained)
3 bagels? What size bagels do you eat? You want to scrap the bagels and replace them with a healthier carb. Something that is not so processed.

You also need some fibre and fats in this meal - in each meal except immediately around your workouts, you are best to aim for a good balance of carbs, protein, fats and fibre.

So what about some pre-made home-made stir-fry made with brown rice, tuna, vegetables (not peas, corn or starchy vegetables like potato) and some olive oil?

Or, if you do need something quick and easy that doesn't require a lot of pre-preparing that is faster to eat then what about some sprouted grain bread with tuna, avocado and salad on it?

Quote:
meal 3. 11.30am (second 15 minute work break)
2 bagels, large chicken breast.
Same as above - drop the bagels. If you really need something quick then you could make a shake to eat with your chicken breast eg: Grind up some rolled oats and add it to a shake of milk, fruit (add some cinnamon and vanilla extract as well) and peanut butter.

You could also add some vegetables here (some celery sticks are quick and easy).

Quote:
meal 4. 2.30pm (get in from work)
large pure beef burger, in large brown bread, large jacket potato
1 spoonful VPX CEX Creatine
I would not have beef pre-workout. Too heavy and too many fats. Swap it to a leaner source. The potato is fine (but you would be better off with sweet potato).

Quote:
Post Workout- 1 large Apple, 3/4 pint of pure orange juice
You need protein in this meal. Also, your choice of carbs is wrong. Fruit is ok - but you want to pick your high glucose fruit like some banana or grape juice. And 3/4 pint + apple is way too much fruit anyway... You want a combination of fruit + other carbs.

So, something like:
Banana
whey (protein - get a good isolate powder)
skim milk
a starchy/glucose carb (eg: thinly rolled oats, white tato, white rice, dextrose)

Quote:
meal 5. (usually about 20-39mins after postworkout food etc)
either:
2Salmon fillets, peas, potatos/
Sirloin steak, peas, potatos/
chicken, peas, potatoes/
Large spaghetti bolognase
Leave this to a little later after your PWO what... ~45 minutes is better. If you add food as early as 20 minutes you are going to delay the digestion of the meal before.

These are ok (except the spag bol)... But replace the peas with a non-starchy vegetable (eg: broccoli) and I would swap the potato to sweet potato.

Also, make sure the sirloin and chicken are LEAN cuts (eg: trim off all visable fat & get select/choice grade steak.... and use skinless chicken breast).

Quote:
meal 6. Usually half hour before bed
6 weetabix with 3/4 pint of milk and six eggs, one yolk.
Well.... Once again, the weetabix are not a good choice. If you want/need carbs in this meal then milk/oats would be better... The eggs are ok as a protein source but you could benefit from some 1% cottage cheese/casein protein as it is slow digesting. You also want some healthy fats here - so something like some walnuts would be a good addition.


Posted by: Vieope

I was about to say exactly what Emma just said.


Posted by: Mags

Damn, that was some indepth stuff- thanks, really appreciate it. As for my stats, Im 6ft, 23 years of age, at about 211lbs (don't know my bf%, but have good visable abs, obliques and fairly good vascularity-always been an ectomorph!). Overall bulking/mass is what Im aiming for at the moment (im not on any AS cycles etc), hence why I thought I best neck down the carbs and I train five days aweek, weekends off.

Thanks for the insight, i'll have a shuffle around with foods and see what i come up with and then will be back to pick your brains again. Thanks again



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