1.80 m tall
82 kilos at the moment
workout 3 times a week between 7.30 and 9.00 pm

Been ussing James hardgain diet but decided to go for a new one just to go for something different

Not sure about it, I think that I need to increase carbs for workingout days

your comments all welcome

thanks

pre-breakfast: whey 2 scoops (38.6 protein, 3.2 carbs, 3.6 fat) and 2 caps of BCAA and 4 gr of omega 3 fish oil (540 EPA and 360 DHA)

breakfast: 100g oats (17 protein, 56 carbs) and 1g vitamin C and 1 multivitamin

mid-morning: meal replacement (40 protein, 15 carbs, 2 fat) 1 banana (1 protein, 27 carbs) and 2 slices of wholemeal bread (8 protein, 24 carbs) with olive oil spread (14 fat)

lunch: 200g uncooked brown rice (16 protein, 154carbs), 200g tuna in brine (52 protein), or instead of tuna I will have 250g of chicken breast ( 37.5 protein, 37.5 carbs), 1g vitamin C, 1 multivitamin and 2 caps amino acids

mid-afternoon: meal replacement (40 protein, 15 carbs, 2 fat) 1 banana (1 protein, 27 carbs) and 2 slices of wholemeal bread (8 protein, 24 carbs) with olive oil spread (14 fat)

pre-workout (45 minutes prior): whey 2 scoops (38.6 protein, carbs 3.2, fat 3.6) or 3 caps of BCAA

post-workout: malto 3 scope (75 carbs), whey 3 scoops (58 protein, 4.8 carbs, 5.4 fat) , 2 BCAA

dinner: 300g tuna in brine (78 protein) and 200g of mixed vegetables (2 protein, 6 carbs) + 2 caps of BCAA

pre-bed: - calcium cassinate 2 scoops (40 protein) + 3 caps of omega 3 fish oil (540EPA and 360DHA)

Carbs total 434.2
Protein total 438.2
Fat total 47

waaaayyyy too much protein, far too much

your figures are also wrong

drop protein by 200g, up your fats by between 60-70g

www.underground-muscle.co.uk

thanks mr

so what figures are wrong?


how can I increase fat?
and when?

ORIGINAL: paulom

thanks mr

so what figures are wrong?


how can I increase fat?
and when?


I was thinking protein 400 and carbs 250 in non -working out days and 600 in working out days

oats doesnt have 56g of carbs and 17g of protein, for a start

what are your figures?

if you have trouble gaining weight at all then why not just keep things simple, why the need to drop calories and macros

you do not need 400g of protein what so ever, you are not the size of Markus Ruhl

www.underground-muscle.co.uk

ORIGINAL: theiopener

oats doesnt have 56g of carbs and 17g of protein, for a start http://www.nutritiondata.com/facts-C00001-01c21U4.html

what are your figures? 1.80 tall 82 kilos

if you have trouble gaining weight at all then why not just keep things simple explain that one thanks , why the need to drop calories and macros elaborate on that one a bit more
you do not need 400g of protein what so ever, you are not the size of Markus Ruhl no I am bigger you know that :-)

Paulo drop the sarcasm mate, you want help then take peoples advice

Theres no need to elaborate on points like keeping things simple, thats all it is, keep it simple, eat day in day out and monitor and adjust when necessary

protein 220g
carbs 450g
fats 100g

there are your macros, dont rely too much on nutritiondata or any other sites as gospel they arent all accurate

www.underground-muscle.co.uk

I am not being sarcastic

I am just asking for help if I did not apprecaited it i would even be answering you know that.

When I calculate my diet I check websites if they are not right I don't know that

It is easy for you to say keep it simple when it comes to diet for me nothing is simple.

How can i increase fat to 100 gr sorry don't understand how? more fish oils? and if so when

the figure protein 400 and carbs 250 in non working out days to 600 in working out days is not mine at all

I was just talking with one of the PT at MW and he told me that is the minumum you need to be aiming for

thanks for the help

you are not using gear and you are not huge, you do not need 400g of protein, period, end of discussion on that one

you were being sarcastic when you said youre bigger than markus ruhl

fats can be increased with mixed nuts, nut oils, olives, fatty cuts of beef, whole eggs etc etc

dont eat by numbers, eat food and if you aint gaining then up your portion sizes

breakfast 100g oats, 2 scoops whey, 8 efa fish oils, piece of fruit
mid-morning - fine!
lunch 100g uncooked brown rice, 1 tin of tuna or 125g of uncooked chicken breast. 1 tbsp olive oil or a handful of mixed nuts
mid afternoon, put in 50g of ground almonds in this shake
No need for a preWO shake at all, drop it
PWO: 1 scoop of whey 2 scoops of malto, nothing else needed
dinner: 1 tin tuna mixed veggies, 100g wholemeal pasta or 2 thick slices of wholegrain bread, regular mayo
pre-bed 1 scoop calcium cas with a hanfdul of mixed nuts

www.underground-muscle.co.uk

400g of protein lol

 
BodybuildingWarehouse Sponsored Athlete

thanks



but If i don't do pre workout hwo do i fuel for the workout not sure if the food that i eat before that is enough especially cos I am always hungry in a way you cannot imagine which for me says there is something wrong in my diet

you will have stored glycogen to work from

have some oatcakes and mixed nuts prewo then, there is no need for that insane level of protein

and stop being such a drama queen already, its annoying, if theres something that wrong with you then see your doctor or contact a nutritionist

www.underground-muscle.co.uk

yes that is the basic and if you are starting according to him and other several guys that were there when i asked

if you are a big guy or on gear multiply it by two and the guy that told me this was serious and has been on the business for 20 years

you dont multiply it by two, ask anyone in these forums who has used gear

www.underground-muscle.co.uk

not being a drama quenn just trying to sort my diet so simple as that

I am always hungry in a way you cannot imagine which for me says there is something wrong in my diet

this to me says otherwise

www.underground-muscle.co.uk

the guy that told me that and the other three that were also in there all agreeded with it and believe me they all do roids on a regular basis so I am sure that those guys know what they are saying and doing

you cannot be that big without knowing what you are doing in terms of diet and roids

and there is always different ways to get there all valid ones



I listen to everyone and then decide

nothing like diversaty

ORIGINAL: theiopener

I am always hungry in a way you cannot imagine which for me says there is something wrong in my diet

this to me says otherwise

!!!!!!!!??????????????

ORIGINAL: theiopener

you are not using gear and you are not huge, you do not need 400g of protein, period, end of discussion on that one

you were being sarcastic when you said youre bigger than markus ruhl

fats can be increased with mixed nuts, nut oils, olives, fatty cuts of beef, whole eggs etc etc

dont eat by numbers, eat food and if you aint gaining then up your portion sizes

breakfast 100g oats, 2 scoops whey, 8 efa fish oils, piece of fruit
mid-morning - fine!
lunch 100g uncooked brown rice, 1 tin of tuna or 125g of uncooked chicken breast. 1 tbsp olive oil or a handful of mixed nuts
mid afternoon, put in 50g of ground almonds in this shake
No need for a preWO shake at all, drop it
PWO: 1 scoop of whey 2 scoops of malto, nothing else needed
dinner: 1 tin tuna mixed veggies, 100g wholemeal pasta or 2 thick slices of wholegrain bread, regular mayo
pre-bed 1 scoop calcium cas with a hanfdul of mixed nuts

you were being sarcastic when you said youre bigger than markus ruhl

since when has this forum become so serious that someone can't have a little joke, he's not in school!!!

since when has this forum become so serious that someone can't have a little joke, he's not in school!!!

no but he emails me quiet a bit asking for advice on ow to gain weight, best supps etc, had many diets done before and come back with tons of excuses and more overhyped drama, its just wearing a little thin thats all mate

www.underground-muscle.co.uk