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My mad project - diet feedback!

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Posted by: Cadeum

Hey there guys,

I've tried to learn as much as I can about bodybuilding, but I've been stuck in "analysis paralysis" for too long with this (there's just so much!), so I figured I'd turn to the experts for some help. You might think this is completely nuts, but I've got in mind quite an ambitious project...

I'm going to make a time-lapse video of my body as I train!

Something like this, but with my entire body in shot: YouTube - Me: Girl takes pic of herself every day for three years

So it's in my interests to get results as quickly as I can, but no quicker than is safe or realistic. I'm prepared to do whatever it takes (I'm quite lucky at this point in my life in that I'm in a position to do this). It's going to be my main focus for at least 6 months. If you guys can offer me any advice, re: supps, nutrition, training, whatever, contact me via PM or respond to the appropriate thread (one will go up in the training forums soon I think); in return all I can really do is thank you profusely, and you will, of course, be credited in the video.

In terms of my background, I've done some training before with pretty good results (gained ~2 stone of muscle, I was very skinny back then), but I wouldn't say I was ever a serious body-builder. Basically, I know my way around a gym, and a fairly routine set of compound, free-weight exercises.

Stats:
24 years old, male, UK, 6’3”, ectomorph/mesomorph.
194lb total weight (after a clumsy cut, no lifting)
142.5lb lean mass – 26.5% body fat*

*according to http://www.davedraper.com/body-fat-calculator.xls (I'm not sure how accurate this is, but I don't have callipers atm).

Goal:
Newbie recomp as much as I can, then onto some serious bulking. I won't compromise my health to do this (no steroids), so you needn't suggest those - the main goal is health, and appearance/strength/results all come after that! I'm open to other suggestions for supps, as long as they're healthy.

Weight training plan:
Alternating a couple of full-body routines for the first month or two, compound exercises, as I haven't trained for a while.

Diet:
This is a draft, I haven't worked out quantities yet. I figured I'd post it up and let the experts point if there's any blatant errors or things to rethink before I spend time working out exact figures. Feel free to correct me on any point! I've given some of the reasons for my more unusual choices below.

0.4x142.5 = 57g of fat total
1.5x142.5 = 213.75g of protein total

P/C/F = 213.75g/158g/57g, or 855/632/513 Kcal. (Total Kcal = 2000)

Breakfast 8:15am
1 – Whey shake (water/skim milk), small, + pineapple slice... then:
2 – My "special" porridge: Scots oats + skim milk + ff cc + blueberries + walnuts/almonds/pecans/brazils + tsp honey (dark, natural) + cinnamon

Reasoning: the small whey shake is basically to get protein back into the body as quickly as possible, as it'll have been depleted overnight, and I figure the insulin spike ought to shut down cortisol levels. The porridge is my own creation, it's pretty tasty and I packed a lot of nutritive value into it. Am open to suggestions.

Pre: 10:15am
Egg whites + 1 whole egg
Oats
Juice drink: cucumber, broccoli, celery,(carrots), grapefruit, lemon/lime, ginger, fennel
2x flaxseed

Reasoning: I've gone with the juicing here because I find most of that stuff hard to stomach as whole fruit/veg (except broccoli or carrots), and they're really nutritious, I didn't really want to leave them out. Note that I won't necessarily be juicing all of those, that's a selection of the things I'm particularly keen to use. There may be too much sugar/carb here, but I figured it's better here than anywhere else (I can't put it in the PWO, as I need to get that within 15 minutes of working out, and it'll take about 30-45 minutes to get cleaned up and back home from the gym).

Workout: 11:15-12:15pm

Post: 12:15pm
Whey + skim milk + shredded oats (pre-cooked).
Banana (medium)

Meal 4: 1:15pm
Tinned Salmon / Chicken breast
Sweet Potato (medium) / brown, wholegrain rice
Vegetables (not really counted in calories, but will be quite a large amount – kale/sprouts/spinach/sweetcorn/green beans esp.)
2xfish oil

Meal 5: 4:15pm
2 x toast (grainiest wholemeal bread I can get)
33g Smoked salmon

Meal 6: 7:15pm
Tinned Salmon / Chicken breast
Sweet Potato (medium) / brown, wholegrain rice
Vegetables (not really counted in calories, but will be quite a large amount – kale/sprouts/spinach/sweetcorn/green beans esp.)
2xfish oil

Meal 7: 10:15pm
FF Cottage cheese and PB.

Substitute meals: I may make up a stir-fry recipe as a substitute for meals 4 and 6, if they get boring (if you've got any suggestions, I'll gladly work them in!). Also, I may substitute meal 5, and the pre/PWO on my off-days, with:

2x Grainy toast,
½ tin of canned organic tomatoes,
chicken breast,
egg whites + one whole egg.

As you can see, I've done a lot of work on this already, and I've tried to come up with as varied a diet as possible, but I still don't really know enough to get optimum results. All contributions will be really gratefully received, I'll need the all help I can get for this one! The pressure's on not to mess up, I want this results video to be as impressive as I can make it. This time, I'm giving it my all, right the way up to competition standard!

Thanks,

Chris.


Posted by: Cadeum

24 views so far, and not a single response? *scratches head*


Posted by: KentDog

The time lapse video is a cool idea. I think you are starting off with your calories too low at your bodyweight.


Posted by: bigss75

Also sweetcorn is different then the other green vegetables you listed I limit them to a set portion


Posted by: calalily1972

Other than what Kentdog said about the calories, I personally think your meal plan looks excellent! I think the corn is ok but just remember that corn is a grain not a vegetable.

You do need to increase your calories though. I'd suggest more fat. Fish oils, olive oil etc...

I'm impressed. You've done your homework! good job!


Posted by: sensamilia

ur calories are far too low. I never heard of ne 1 bulking on anything less than 2500, try this..
Calculate Basal Metabolic Rate
Men: 66 + (13.7 X bodyweight in kg) + (5 X height in cm) - (6.8 X age in years) then u multiply that by 1.55 if ur moderately active 3-5 times per week. Then to gain muscle u add 300-500 cals ontop of that number.

If u know ur bodyfat % do this BMR = 370 + (21.6 X lean mass in kg) then that number times 1.55 and add 300-500 ontop of that, now eat that.

Ur last meal with cottage cheese needs slow digesting carbs. like milk or something high in fibre.


Posted by: calalily1972

Quote:
Originally Posted by Jodi View Post
Other than what Kentdog said about the calories, I personally think your meal plan looks excellent! I think the corn is ok but just remember that corn is a grain not a vegetable.

You do need to increase your calories though. I'd suggest more fat. Fish oils, olive oil etc...

I'm impressed. You've done your homework! good job!
As I said, increase your cals and you are good to go







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