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My diet. Opinions wanted (especially Nigepoo's :-)) - Apr. 24 2008 10:53:51
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B80
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Hello guys. Would appreciate it if you could take some time to look over this and give your thoughts.
Meal 1
100g Oats
1 apple
1 bannana
50g Nurisport 90+ Protein
1 seven seas multi vit with cod liver oil
1 omega 3 cap (either H&B 1200mg Flax or H&B 1200mg Omega 3 fish oil)
Meal 2
60g Linseed in water (ground down in blender)
150g Turkey/chicken
veg
Meal 3
Tin Tuna
90g Cashews
veg
Meal 4
150g chicken/turkey
100g oats
pwo
60g dextrose or malto
50g Nutrisport 90+
PPWO
150g turkey/chicken
120g oats/brown rice
veg
Meal 7
250g low fat cottage cheese
couple of table spoons of udos ultimate oil
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If not in the gym, I'll swap meal 3 and 4 + instead of chicken or turkey ppwo, I'll have salmon, extra lean mince, steak, salmon or cod and I'll have a sweet potato instead of rice and another O3 cap.
Previously I was eating 80g of oats with meal 2, 3 and 4 but I was gaining weight way to to quickly. I was also feeling a little strange eating all those carbs which leads me to believe I have poor insuline sensitivty. Therefore my carb intake is concentrated around breakfast and my workouts.
Current stats 6"2 14.5-15 stone. Bodyfat I imagine is somewhere between 15 and 20%.
If possible I'd like to keep lose some bf for the summer but not to the extent where I look thin, which probably will be the case if I lose half a stone.So keep around my current weight whilst losing bf is the aim.
Would be good to see what nigepoo recommends in terms of my fat intake, particularly the Omega 3 side of things. How's my o3, 6 and 9 balance looking?
Currently on a Push/pull/legs routine with 1 hours five a side per week.
Many thanks
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RE: My diet. Opinions wanted (especially Nigepoo's :-)) - Apr. 24 2008 11:05:57
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Nigeepoo
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60g of linseeds/day contains ~24g of oil/day and you're eating salmon, so you don't need the flaxseed oil caps or the fish oil caps.
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RE: My diet. Opinions wanted (especially Nigepoo's :-)) - Apr. 24 2008 11:15:10
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Jamesw
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looks good to me but as nige said above no need for the extra caps,
one question though - how do you prepare/eat your meal that is chicken and oats? do you just eat a chicken breast on its own then down 100g oats in water?
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RE: My diet. Opinions wanted (especially Nigepoo's :-)) - Apr. 24 2008 11:25:14
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B80
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Cheers guys. I currently use Myproteins powdered oats but once I've finished I'll probably start buying ‘normal’ oats from the supermarket and blending them myself.
The chicken is prepared the night before. Like you say, I eat the chicken then down the oats afterwards. I don’t’ particularly enjoy eating all that food so the powdered oats are a real blessing for me.
How much 03 should I be aiming for a day? Is there a guidline I can use? I only eat salmon once or twice a week, so is it okay to use an o3 tab on the days I’m not consuming salmon?
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RE: My diet. Opinions wanted (especially Nigepoo's :-)) - Apr. 24 2008 12:02:16
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Nigeepoo
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quote:
ORIGINAL: B80
How much 03 should I be aiming for a day? Is there a guidline I can use? Either ~20g/day of flaxseed oil or ~2,000mg/day of EPA+DHA or a combination of the two is enough for men. I only eat salmon once or twice a week, so is it okay to use an o3 tab on the days I’m not consuming salmon? As EFAs are fat-soluble, you don't need to eat them every day as long as the average amount is about right.
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Eggs Article
Fats Article
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Where are the Omega-3 fats?
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RE: My diet. Opinions wanted (especially Nigepoo's :-)) - Apr. 24 2008 12:31:03
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B80
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spot on mate. Exactly what I wanted to know.
One final question, is my o3 o6 balance looking okay, or should I increase my o6 intake?
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RE: My diet. Opinions wanted (especially Nigepoo's :-)) - Apr. 24 2008 13:04:36
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Tony Barnes
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From your original post you're looking in the region of:
omega 3 - 25g; omega 6 - 21g; omega 9 - 38g; sats - 19g (24%, 20%, 37%, 19% respectively) - gives a ratio of 1.3: 1.1: 2: 1
All in all, I'd say that's pretty damn good going, if anything a little low on sats. As they are only useful for energy, and you are cutting, that's fine. You can up them again when you're less worried about total cals.
As per Nige, a bit here or there day to day is fine, you look to have a good basic plan wrt fats.
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RE: My diet. Opinions wanted (especially Nigepoo's :-)) - Apr. 24 2008 13:22:17
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B80
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thanks Tony,
What would you recommend as a good source of sat fats? Just for furture reference.
Also, if I decide to start bulking again, is it safe to mix carbs (fruit, veg or oats) with unsaturated fats? I want to know if eating fats and carbs is more likely to cause fat gain than keeping carbs and fat seperate.
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RE: My diet. Opinions wanted (especially Nigepoo's :-)) - Apr. 24 2008 13:30:14
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Tony Barnes
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You're basically fine mixing fats with slow release carbs - it's faster ones that are problematic.
With respect to upping sats - you don't have to, it just won't hurt if you do. Have fattier meats, or just a bit of cream 
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RE: My diet. Opinions wanted (especially Nigepoo's :-)) - Apr. 24 2008 14:34:38
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richsINS
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quote:
ORIGINAL: Tony Barnes
You're basically fine mixing fats with slow release carbs - it's faster ones that are problematic.
Why? Same thoughts as john berardi or different?
Is the 2000mg (2g) a day of EPA/DHA combined or of each?
Would 20g flaxSEEDS + 2 EPA fish caps (1000mg each, 180EPA/120DHA) cover that?
Would 125g of mackeral in tomato + 2 EPA caps(see above) cover that?
As this is what i generally rotate from day to day, other fats are chicken/tuna/pollock(plain white fish)/Turkey/1 egg yolk and occasional use of Olive oil/sunflower oils/Flora extra light(  ).
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RE: My diet. Opinions wanted (especially Nigepoo's :-)) - Apr. 24 2008 14:45:43
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Tony Barnes
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Omega 6 & saturates increase insulin response, omega 3 (& 9 I think) blunt it. As big insulin response isn't a problem with slow release carbs, you don't have to worry the same as with simpler ones.
For a man to convert the equivalent of 2g lcpufas, you'd need to eat a lot of flax seed - without doing a calculation over 150g seems about right.
If 2000mg lcpufas is needed is another question though!
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RE: My diet. Opinions wanted (especially Nigepoo's :-)) - Apr. 24 2008 16:14:14
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richsINS
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So 20g of flax doesnt hit the mark,
but as theyre stored in fat - Does the EPA capsules and mackeral(Occasionally salmon and pilchards) cover it?
Im 165lbs 6ft2, sedetry 'life style' but cardio 3x a week and weights 3x also.
Cutting at the moment, so fats are obviously a real tough one to squeeze in as they're... well, fat.
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All my posts reflect my opinion and/or current understanding(which may have errors/be incorrect).
Consistency, Progressive overload & Kcal to suit.
Journal(plus poker)
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RE: My diet. Opinions wanted (especially Nigepoo's :-)) - Apr. 24 2008 16:22:18
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Tony Barnes
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The more sedentary you are, the more fat you can include in your diet as it is the preferred fuel source whilst sat on yer arse.
My point was about the necessity of EPA/DHA at those levels, rather than flax not being of use.
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