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Have a look at this Deit for me please - Apr. 19 2008 17:01:09
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FrankenJim
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Hi all just wounderd what you though of this Tipacal Days Diet, I now dont hae a sleep in the afternoon so looking at htis diet.
Stats: 5 ft 7 (170cm) 152Lbs , Lean Bulk/ Bulking ( Lean as i can )
Tranning 4 Day Split with 4 SSCV Days
5am: 4 WetaBix with 200ml S Milk. 50g Whey in 200ml S Milk 2 EPA Caps
[595kcals] [ p 48 . c 55.3 . f 8.4 ]
8am: 125g ish Chicken Breast, 75g whole wheat pasta OR Rice,50g Peas, 1 Low Fat Yog. Fruit.
[508kcals][ p 50 . c 73.8 . f 5.2 ]
10am: 2 x Home Made Protein Bars. ( waiting on whey )
12ish: 125g ish Chicken Breast, 75g whole wheat pasta OR Brown Rice,50g Peas, 1 Low Fat Yog. Fruit.
[508kcals][ p 50 . c 73.8 . f 5.2 ]
2pm: 50g Whey / 50g Dex
[361kcals][ p 37 c 3.9 f 3.3 ] (not inc dex )
3pm: Train , Weights then 20-30mins SSCV, Fast walking 7kph on a 8incline. Or Bike.
4pm(PWO): 50g Whey / 50g Dex / 5g Creatine in Water.
[361kcals][ p 37 c 3.9 f 3.3 ]
5ish(PPWO): 200g Beef, fish or Chicken, 100g whole wheat pasta OR Brown Rice, 100g Mixed Veg. Fruit. 2 EPA Caps
[424Kcals] [ p 64.3 . c 74.5 . f 5.9 ]
7pm: 100g Chicken, 5 Eggs(300ish gram)(4 Whites 1Full) Omlet. 40G Brown Powdered linseeds, 2 EPA Caps
[553Kcals][ p 62 . c trace . f 33.9 ] <<< Says 10.8g Fat per 100g
8-9pm: 25g Whey in 200ml S Milk OR Same Above 2 EPA Caps
[170.5kcals][ p 18.5 c 1.9 . f 1.6 ]
8.30-9pm: Bed
Total: 3232Kcals (Just over 20kcals/lb)
Total: Protein: 366.8 Carbs: 287.1 Fats: 66.8
Regards
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RE: Have a look at this Deit for me please - Apr. 19 2008 17:22:25
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fraser
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Hullo! Looks a little high in protein for your stats mate- you can afford to drop the whey portions down to 30g and lower the portion sizes of some of the others too. If you aren't gaining then you could add some more carbs in, maybe at breakfast.
What's your intake of dex like pre-WO.. do you drink it all at once then hit the gym or sip on it during your workout? You don't really need it although during long workouts your performance can benefit from sipping on a small amount of liquid carbs. For most weights sessions this isn't needed! You might be better having a slow digesting carb source with some protein before working out- you could use oats, sweet potato or greenish banana etc here instead
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RE: Have a look at this Deit for me please - Apr. 19 2008 17:48:22
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FrankenJim
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Cheers Fella , thought it was too much Protein.
In that case i Ditch the Shake B4 Bed and move the 7.00pm meal to 8.00pm.
Will lower the 125g Portians to 100g
Leaveing me Total: Protein: 336.1 Carbs: 286.2 Fats: 65.2.
Regards to the PRE PO , Yes Drink the shake 1 hour hour b4 then hit gym. Should i knock the dex on the head then!? And should i still drink it ALL 1 hour before?
I would like to get more health fats in there, but got to be in Cap/Liquid/Powder Form.
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RE: Have a look at this Deit for me please - Apr. 19 2008 18:00:12
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tristram
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336 is too much aswell.
maybe 250 and then youre being sensible.
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RE: Have a look at this Deit for me please - Apr. 19 2008 18:02:28
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fraser
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That's still pretty high mate- anything above 250g is reserved for the big boys imo! You could just drop the portion sizes a little in all the meals- although it's not probably not going to do you any harm, you might get better growth with more carbs in there instead of protein.
The timings of fat intake isn't important as long as it's not PWO. You could add a few tbsps ground linseeds to your shakes or just take more caps wherever you want.
pre-workout nutrition is important for recovery and growth- maybe even more important than PWO: http://ajpendo.physiology.org/cgi/reprint/281/2/E197)
Fast carbs aren't the best option an hour pre-WO though, have a normal meal here similar to what you have already and maybe sip on a very diluted whey/dex mixture during your workout if you feel it's needed. I wouldn't bother with it tho- just have the dex PWO!
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RE: Have a look at this Deit for me please - Apr. 19 2008 22:00:49
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FrankenJim
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Hmmm Interesting,
Ok i cut it down to 250-270 and work out the sizing's.
I will add linseed to the shakes Throught the day.
Whats a Slower Relase Carb for the Pre work out meal ?
Just a Dex PWO Shake no Whey? Isnt it important to get the whey in stright after the workout?
MY theory is once i pack on some size , MY body then will cry out for more food So As a example after 3 months i will increase total meal sizing's?
Thanks for your replys
Regards
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RE: Have a look at this Deit for me please - Apr. 19 2008 22:09:28
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fraser
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Sounds good mate.
Slow release carbs could be things like basmati rice, brown rice, sweet potato, boiled new potatoes, granary bread, porridge, oatcakes, cous cous, or wholemeal pasta.
Sorry i meant drop the dex preWO- keep both the dex and the whey PWO.
It's a good idea to monitor growth with monthly pics and you can see how you're getting on- the mirror plays tricks! If you stop gaining weight then yeah you'll look at adjusting
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RE: Have a look at this Deit for me please - Apr. 19 2008 22:21:16
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FrankenJim
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quote:
ORIGINAL: fraser
Sounds good mate.
Slow release carbs could be things like basmati rice, brown rice, sweet potato, boiled new potatoes, granary bread, porridge, oatcakes, cous cous, or wholemeal pasta.
Sorry i meant drop the dex preWO- keep both the dex and the whey PWO.
It's a good idea to monitor growth with monthly pics and you can see how you're getting on- the mirror plays tricks! If you stop gaining weight then yeah you'll look at adjusting
Thanks Some sound advise, Thats what i thought 
Total: 2940Kcals
Total: Protein: 300 Carbs: 400 Fats: 64(doesnt count linseed or caps)
Below Tweeked it about ( Is 25g Whey ok b4 tranning ? or should i keep it at 50g Not sure)
Regards
--------
5am: 4 WetaBix with 200ml S Milk. 25g Whey (10g Brown powderd linseeds) in 200ml S Milk 2 EPA Caps
[425kcals] [ p 29.5 . c 55.3 . f 6.8 ]
8am: 100 ish Chicken Breast, 100g whole wheat pasta OR 100g Brown Basmati Rice,50g Peas, 1 Low Fat Yog. Fruit.
[538kcals][ p 41.1 . c 106.9 . f 5.1 ]
10am: 1 x Home Made Protein Bars. ( waiting on whey )
12ish: 100 ish Chicken Breast, 100g whole wheat pasta OR 100g Brown Basmati Rice,50g Peas, 1 Low Fat Yog. Fruit.
[538kcals][ p 41.1 . c 106.9 . f 5.1 ]
2pm: 25g Whey / 100g whole wheat pasta OR 100g Brown Basmati Rice
[101.5kcals][ p 30.1 c 67.2 f 3.7 ] (not inc dex )
3pm: Train , Weights then 20-30mins SSCV, Fast walking 7kph on a 8incline. Or Bike.
4pm(PWO): 50g Whey / 50g Dex / 5g Creatine in Water.
[361kcals][ p 37 c 3.9 f 3.3 ]
5ish(PPWO): 200g Beef, fish or Chicken, 100g whole wheat pasta OR Brown Rice, 100g Mixed Veg. Fruit.
[424Kcals] [ p 64.3 . c 74.5 . f 5.9 ]
7.30pm: 100g Chicken, 5 Eggs(300ish gram)(4 Whites 1Full) Omlet. 40G Brown Powdered linseeds, 2 EPA Caps
[553Kcals][ p 62 . c trace . f 33.9 ] <<< Says 10.8g Fat per 100g
8.30-9pm: Bed
< Message edited by FrankenJim -- Apr. 19 2008 22:22:45 >
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RE: Have a look at this Deit for me please - Apr. 20 2008 10:45:44
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fraser
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Looks better mate, i'm not sure about the quantities of linseeds tho- 40g sounds a lot! As long as it's about a few tspns in each shake that's fine..
It looks like you are counting protein from all sources- i.e counting the protein in pasta and bread etc? If not then you're figures are a bit out- there's not 40+g of protein in 100g off chicken for example..
that's looking fine now imo- you'll grow.
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RE: Have a look at this Deit for me please - Apr. 20 2008 11:46:53
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Nigeepoo
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40g of powdered linseeds isn't a lot....I have that in my morning shake. It's great for regularity (as well as LNA, of course).
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RE: Have a look at this Deit for me please - Apr. 20 2008 13:33:41
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FrankenJim
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quote:
ORIGINAL: fraser
Looks better mate, i'm not sure about the quantities of linseeds tho- 40g sounds a lot! As long as it's about a few tspns in each shake that's fine..
It looks like you are counting protein from all sources- i.e counting the protein in pasta and bread etc? If not then you're figures are a bit out- there's not 40+g of protein in 100g off chicken for example..
that's looking fine now imo- you'll grow.
Yea im counting Protein from all sorces 24 out of chicken x amoutn of pasta etc, Is that wrong or right?
Cool i stick to that then Increase every 3 months after i see Results.
Nideepoo, Ok cool i try get 3 Servings of 40g a day :)
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RE: Have a look at this Deit for me please - Apr. 20 2008 15:17:41
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Nigeepoo
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quote:
ORIGINAL: FrankenJim
Nideepoo, Ok cool i try get 3 Servings of 40g a day :) 3 Servings of 40g a day? That is a lot! I hope you're drinking at least 250ml with each 40g. How are your bowel movements nowadays? 
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RE: Have a look at this Deit for me please - Apr. 20 2008 17:21:57
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fraser
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Cheers nige.
What you're doing is fine mate- some people count protein from all sources and some only count direct sources like meat etc- the plan you've set out looks good tho 
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RE: Have a look at this Deit for me please - Apr. 20 2008 20:34:36
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FrankenJim
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Nige Will pick up my 1st batch 2mora, So trying to get the amounts right, If 3 x 40g is too much then i do 20g 20g 40g so 100g per day.
My Bowl movements at the mo aint great im hoping this in my diet will help :)
Cheers fraser, yup will take urs and nigepoo's asdvise, Eat monitor and adjust acrodenly. I can easy eat double whats outlined, But for now see how it goes. And yeh i will updated my Journel with 2/3 monthly pics. :)
Regards
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RE: Have a look at this Deit for me please - Apr. 20 2008 21:11:14
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Nigeepoo
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quote:
ORIGINAL: FrankenJim
Nige Will pick up my 1st batch 2mora, So trying to get the amounts right, If 3 x 40g is too much then i do 20g 20g 40g so 100g per day. If you take too much, you just produce a lot more poo.
My Bowl movements at the mo aint great im hoping this in my diet will help :)
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