Im growing steadily, but...

Is there anything I could add or change to my diet? Im currently bulking, on a 14 week cycle of Test Cyp.
I have this for 5-6 days of the week, then on other days change the 13:00 + 19:00 meals to 300g grilled pollock with tartar sauce, and maybe a small sneaky take-away.... 
 
08:00 - 2x Toast & Peanut Butter
10:00 - Protein shake
13:00 - Chicken & Brown Rice
16:00 - Protein shake
19:00 - Chicken & Brown Rice
21:00 - Cereal
 
Protein: 270g
Calories: 4000

The_Lone_Wolf


Hello bud,

I thought you would be nailing more protein then that?

You could try nailing a serving of whey as soon as you get up, then move onto breakfast. You could even have it with some oats if you wanted more carbs.

Last meal you could swap out the cereal for cottage cheese, quark, or some kind of slow release protein blend or straight up cassien. Or even make your own mass shake with cassien and oats.

Certanly look to add more fruit and veg, that's a given. Green veg is always welcome.

Do you use any Omega 3 supps to fill the gaps? You always want to ensure you're getting a good supply of healthy fats in your diet and will be a good boost.

What do you feel is wrong with the diet though? Do you get bored of it or think it's lacking anywhere?

Im just doubling my bodyweight in KG per gram protein, not just the lean mass, the whole lot LOL. I feel if I do 250g protein, that would suffice growth. As time goes on, Ill increase accordingly because new muscle needs more feeding, and I want a descent supply to feed all.
 
Ive got plenty of PhD Pharma Whey laying around, might have one of those with breakfast, and one before bed instead of cereal. And I might start eating Wild Roquette salads with my Chick n Rice meals. I usually have a leafy salad with cut up chicken cougons drenched in Olive Oil and Balsamic Vinegar glaze...
^^^ Maybe this is what I need to do... more salads, a touch more protein?
 
Omega 3... I take 1g of Cod Liver Oil each day. Mine is high in O3, and plus the Pollock I eat on the 1 or 2 days off chicken is rich in oils and fats. Im sure my Omega 3 levels are ok. We're talking almost a kilo of Pollocks on them days hahaha.
 
I guess my diet is just lacking at the moment. Thats all I feel is wrong. I can sense something isnt right. And I think your correct, maybe I need to chuck in more greens and swap the late night cereal (oats) for a slow-protein shake. Otherwise, Im loving the diet Im on. Its lean (ish) and Im loosing fat and gaining muscle. Plus Im feeling a lot better in myself.....

What say you?

lots of eggs, steak, evoo, pasta for me if you are bulking. doesnt look much there .

thats a horrible diet, theres no other way of putting it. so in answer to your question about anything to change, yes, most of it!
 
wheres the variety in food sources, the fruit and veg, the protein in breakfast and before bed, the EFA', the workout nutrition and timings, etc etc.
 
it looks like a very lazy diet to me.   From your gear use, and where your at, you need to change your whole approach to food and diet.

to give you some idea of how wrong your going, heres a link to my online blog that contains my current diet.  i weigh 90kg
 
http://gasparinutrition.co.uk/218/articles/january-time-to-get-back-to-it-thursday-5th-january-2012.html

Thats quite a diet!
 
I eat around 500g chicken each day. Thats nothing for you LOL
I get my EFA twice a week when I eat lots of fish, plus I supp each day.
Im adding salads/vegs to my meals.
Im deffo having protein first thing, and before bed.
 
Im getting a high calorie count as it is... maybe I should add more meats.... perhaps another meal in there somewhere?
 

Great stuff Daz you've beat me to it lol, and also, nice diet.
 
 

The_Lone_Wolf


Great stuff Daz you've beat me to it lol, and also, nice diet.

cheers bud!

dazc


you probably dont need to amount of food i do, but it gives you some idea of daily structure, and variety.  My diets not even a 'perfect' diet,  but its got to be manageable as well.

i wouldnt worry too much about overall calorie count, its amounts of food and where its coming from that matters.  If you have fruit and veg in your diet then obviously thats alot better than how it first appeared, but when you write it out you should list those items, as they are important!

I think key changes i would make in your diet to start, are to breakfast and prebed.  cerials tend to be full of sugar, though i dont know what your having so it might not be the case.  theres nothing wrong with carbs before bed, but you need some protein there as well, and carbs should be unprocessed, i like oats or potato personally.

Yep, I have salads with my chicken, and with my Pollock. Dont fancy just Pollock on its own LOL. My mistake for not mentioning.
My cereal before bed is oats. Porridge if you will, made with boiling water and a pinch of salt. I dont think any of my carbs are processed. I might have processed carbs on the odd sneaky takeaway, but thats once in a while and not regular.

But 100% for sure, Im having a whey shake with my toast in the morning, and a whey shake with my porridge before bed. I think thats the main area I need to improve.
 
Many thanks for your help and advice...

I dont recall pollock being high in O3's unlike the classics such as Salmon, Mackeral and Sardines.
 
Try a blended protein instead of whey with your oats at bed time, or if not, add a fat source to slow digestion down a little.

The_Lone_Wolf


I dont recall pollock being high in O3's unlike the classics such as Salmon, Mackeral and Sardines.

Try a blended protein instead of whey with your oats at bed time, or if not, add a fat source to slow digestion down a little.

I think this PhD Pharma Whey is a mix/blend mate. 4 types of protein? Says its ideal anytime of the day esspecially before bed.
Its got all other probiotic gear in there aswell... maybe 1 scoop of this (20g protein) is what I need before bed?

How about cornbread?

You really need to do some home work regarding your foods and values of foods mate,much better protein shakes out there also with higher values( 55g protein per serving)and basically all bcaa's,creatine,hmb,vitamins & minerals,etc(personally recommend reflex osx) as a good way of getting most of the stuff your diet is lacking.
You will not get much return fromTraining and gear without some serious rethink of your food intake,my diet ain't fantastic mate(to be honest not everybod'ys is unless competing)but all your macros need to be in order mate.

That's a good 'bro' diet if I've ever saw one :P
 
Everything that needs to be said in this thread has been said.

Vary food sources, more EFA's. 

Nigalwayne


You really need to do some home work regarding your foods and values of foods mate,much better protein shakes out there also with higher values( 55g protein per serving)and basically all bcaa's,creatine,hmb,vitamins & minerals,etc(personally recommend reflex osx) as a good way of getting most of the stuff your diet is lacking.
You will not get much return fromTraining and gear without some serious rethink of your food intake,my diet ain't fantastic mate(to be honest not everybod'ys is unless competing)but all your macros need to be in order mate.

 
What are you talking about? I take an All-In-One Mass Gainer twice a day, which gives me 55g protein and 80g complex carbs with 1000 calories per shake. How else do you think Ive got such a high protein + cal intake?
I think your jumping half way down the page and reading from there, because its where I mention EXTRA shakes - and it so happens that for extra shakes, I have some PhD Pharma Whey laying about, which I intend to use with breakfast and before bed. As mentioned, check at the top mate. At 10:00 & 16:00, there mass gain protein shakes. NOT plain whey.

Im not new to this game mate, and Ive made great gains naturally with a diet worse than this over the years. The only staple food I used was Reflex OSX. On previous cycles, my diet has been similar to this, and Ive made killer gains on them. I only wished my diet was more strict and leaner like this, who knows how my gains would of come out? Either way, for my goals, this diet is serving me well. Im growing at a steady pace and gaining weight while shedding fat. We're all different...
 
However, from today, Ive adjusted my diet. I came here asking for whats missing or what could I change, and some people have clocked on and given me the advice I need.
Im now having a whey shake (NOT A MASS SHAKE), with my breakfast. And a whey shake before bed. Despite Im going ok so far, this should be an extra help and make a difference. And bare in mind Im not bulking to go on show, so I dont need such strict form....

07:30 - Whey Shake
08:00 - 2x Toast & Peanut Butter
10:00 - Mass Shake 
11:30 - Banana & Apple
13:00 - Chicken & Brown Rice
14:00 - Green Salad with Olive Oil
16:00 - Mass Shake 
18:30 - Chicken & Brown Rice
21:00 - Oats
22:00 - Whey shake
Thats now how my diet is looking from today and now on. Daz, anything Ive missed? Is this an improvement?

Sounds good mate. Thanks.
Yeah I think its easier for me to do this diet, its about 99.9% do-able for me.
Problem is when I work. I work 3 very long shifts each week in a PICU, and I just about get time to sit down for 10 minutes to accomedate my meals. I tend to woof the food down, so I can be on my feet again (not wise to stay sitting for too long in such a place, otherwise your open to attack). So maybe I should combine the salads with the chicken n rice?

i would if it were me, just because it makes the meal more interesting!
 
overall daily food is by far the most important thing, so whatever suits and is practical really to eat the necessary!