want to take my diet to another level!!!

[jamfam]

I had a pretty good diet before but it wasn't "exact on the macros" if you like, i would get what i need but i am thinking about starting my next bulk diet with an almost perfect OCD macro diet lol. I am going to add more red meat probably mince meat, already add my portion of fish in my diet, get three whole eggs a day and casian protein before bed. also I like to get my healthy fats from olive oil. Want to start eating basmati rice as my mainsource of carbs after my workout as as i want that slight insulin boost to shuttle nutrients to my muscle.

these are my stats to help work out my macro
20 years old, weight 80kg or 176 pounds i think and 5ft 11, not sure about body fat percentage.

i was thinking
eggs, bananah, weetabix
sweet potato, salmon/tiplapa, broccoli
pre shake
post shake with dextrose
basmati rice, mince meat, pepper
basmatic rice, mince meet, spinach olive oil
cottage cheese, olive oil


just need help working out the macros

 

[Night_Wolf]

20 years old, weight 80kg or 176 pounds i think and 5ft 11, not sure about body fat percentage.

i was thinking
eggs, bananah, weetabix
sweet potato, salmon/tiplapa, broccoli
pre shake
post shake with dextrose
basmati rice, mince meat, pepper
basmatic rice, mince meet, spinach olive oil
cottage cheese, olive oil


just need help working out the macros

1. Are you endo/meso/ecto? And can you see your abs?
2. How long have you been training?

 

[jamfam]

ectomorph i believe, i can put on fat easily and no i can't see my abs i have a lot of excess skin as i used be a big lad and lost a lot of weight, plus the added fat there as well

training for about a year now with not the best results, looking to bulk for 6 months before going on a cut, trying to get my strength up after not training for a while, going t do 5x5 first

 

[Night_Wolf]

ectomorph i believe, i can put on fat easily and no i can't see my abs i have a lot of excess skin as i used be a big lad and lost a lot of weight, plus the added fat there as well

training for about a year now with not the best results

Sounds like an endomorph to me.

1. 150g weetabix, 2-3 whole eggs, scoop of whey/or 6 egg whites
Supps: multivitamin, 1000 mg vitamin C, 5 caps fish oil

2. 200g salmon/tiplapa, broccoli

3. 150g of lean meat/or can of tuna, veggies

4. PWO shake: 1 scoop whey, 30g dextrose

5. 100g basmati rice, 200g mince meat, pepper
Supps: 1000 mg vitamin C, 5 caps fish oil

6. 150g mince meet, spinach, olive oil

7. 200g cottage cheese, flax oil


Since you are gaining fat easily, I would do it like that - high protein, high fiber, carbs only in the morning and post workout, and added essential fats.

 

[jamfam]

thanks for that but would it not be good o have the bulk of my carbs before i train and there 100 gram of basmati there an hair after my shake which is good, but what about before like pre training etc, shouldn't i be trying to hit 2 gram per pound of bodyweight for carbs?

also i saw the i should have10 caps of fish oils day, i was thinking that 1 fish oil cap a day was worthless as they instruct and no fruit? and what benefits do vitamin c capsules have in the morning and evening?

know i sound annoying but i am generally interested as to why lol

 

[Night_Wolf]

thanks for that but would it not be good o have the bulk of my carbs before i train and there 100 gram of basmati there an hair after my shake which is good, but what about before like pre training etc, shouldn't i be trying to hit 2 gram per pound of bodyweight for carbs?

You need carbs only for energy. There are guys who are 240 lb and who bulk on 200g of carbs.
You can add some carbs pre workout, than eat 100g of weetabix in the morning and 50g of basmati in meal three. It doesn't matter. I would eat it only in the morning/post workout... Is up to you.

also i saw the i should have10 caps of fish oils day, i was thinking that 1 fish oil cap a day was worthless as they instruct and no fruit? and what benefits do vitamin c capsules have in the morning and evening?

I don't get your question about fish oil.
Fruit is unnecessary, is just sugar. Get your vitamins from veggies and multivitamin tabs.
Vitamin C have an abundance of positive effects, research it on Google. It also helps to fight cortisol (catabolism) which is high in the morning/post workout.
To grow you must either reduce catabolism or increase anabolism, or both.

 

[jamfam]

well it says on the label to take one fish capsule daily, got it from holland and barrett

 

[Night_Wolf]

well it says on the label to take one fish capsule daily, got it from holland and barrett

Take 6-10 caps or dont take it at all, 1 cap is maybe for mice

 

[jamfam]

here are the dosages in one capsule

cod liver oil: 1,000mg
typical providing:
EPA:110mg
DHA:100mg
Total omega 3 fatty acids:240mg
Vitamin A:800ug RE (2,664 I.U.)
Vitamin D: 5ug (200 I.U.)


i was told that too much vitamin a or d was bad for you so i should only take one
should i still take 10 daily?

 

[Night_Wolf]

here are the dosages in one capsule

cod liver oil: 1,000mg
typical providing:
EPA:110mg
DHA:100mg
Total omega 3 fatty acids:240mg
Vitamin A:800ug RE (2,664 I.U.)
Vitamin D: 5ug (200 I.U.)


i was told that too much vitamin a or d was bad for you so i should only take one
should i still take 10 daily?

I said regular fish oil, not cod liver oil. Cod liver oil is too high in vitamin A. Most good multivitamins have about 10 000 IU of vitamin A. So if you are taking some multi (and I hope you do) than I wouldn't take any cod liver oil.

 

[jamfam]

yup got some fish oil today one capsual dosages are as follows:
fish oil:1,000mg
total omega-3 fatty acids: 300mg

should i still bang out 6 a day

 

[Night_Wolf]

yup got some fish oil today one capsual dosages are as follows:
fish oil:1,000mg
total omega-3 fatty acids: 300mg

should i still bang out 6 a day

Yeah, 6-10.