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Beginner Diet - Help! - May 5 2008 22:33:27
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sgx.saint
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Hey.
I started a post introducing myself over on there beginner board here.
This is my very first attempt at a daily diet for bulking, although I will be doing cardio in my routine also.
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07.00 Wake Up
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500ML Water.
Whey Protein - 1 scoop w/ water.
08.00 Breakfast
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ReadyBrek
2x Slices of Wholemeal Bread Toast w/ sunflower oil spread.
Glass of Fruit Juice i.e. fresh orange juice.
11.00 Brunch
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2x Salmon Sandwiches (Two slices of wholemeal bread halved)
Bananna
13.00 Lunch
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Chicken Breast Fillet
Portion of Beans
Salad
Low Fat Yoghurt
15.00 Afternoon
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6 Oatcakes
1x Orange
18.00 Tea
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Chicken Breast Fillet
Wholemeal Rice/Basmati Rice or Jacket Potatoe
Salad/Veg
21.00 Evening
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ReadyBrek
23:00 Bed
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Whey Protein - 1 scoop w/ semi skimmed milk.
Please feel free to pick apart, but this is based on ready available ingrediants, so please be kind! :)
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RE: Beginner Diet - Help! - May 6 2008 5:20:50
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FrankenJim
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15.00 and 12.00 some protein. And wheres ur Tranning fit in ? I think 2 x Salmon is enough for your healthy fats i think.
Pos sum nuts with your last meal.
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RE: Beginner Diet - Help! - May 7 2008 0:52:54
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sgx.saint
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Gym sessions will take place on the morning, so between 07.00 and 09.00.
I was planning on having a Whey protein shake post workout.
Are you saying I should have less salmon on my diet plan?
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RE: Beginner Diet - Help! - May 7 2008 6:17:43
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FrankenJim
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Hi mate your have to wait for Nige or ask him about the Salmon I think 2 Fillets of Salmon is Enough for your EFA. Im not 100% though.
What ever time you train, You must fule up before, So if you train at 8, JUST whey on its own before is lacking in carbs.
So if trannign at 8am
Have 7am - Whey with 100g Oats in milk, OR Brown Rice and Chicken. Or Whomelmeal Pasta and Egg whites. etc.
Some ppl have a Shake ( Half ) Directly before the work out (5-10mins b4) and drink the remaining half thoughout the work out. I started doing this and found it very helpfull.
Also Stright After workout get a shake in you Whey / Dex Shake 60g of both ( Poss malto if bulking )
Hope that helps
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RE: Beginner Diet - Help! - May 9 2008 20:26:08
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sgx.saint
Posts: 30
Joined: May 4 2008
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Hey.
Sorry for the delay in replying and thank you for the replies guys.
I've made a few adjustments to the daily diet, so please feel free to take another look and criticise away lol.
07.00 Wake Up
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750ML Water w/ no added sugar cordial.
Whey Protein - 1 scoop w/ semi skimmed milk.
08.00 Breakfast
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ReadyBrek
2x Slices of Wholemeal Bread Toast w/ Olive Oil Spread
Glass of Fruit Juice i.e. fresh orange juice.
11.00 Brunch
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2x Salmon Sandwiches (Salmon = 180G)
1 xBananna
13.00 Lunch
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Chicken Breast Fillet x1
Portion of Beans
Salad
Low Fat Yoghurt
15.00 Afternoon
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6 Oatcakes
1x Orange
18.00 Tea
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Chicken Breast Fillet
Wholemeal Rice/Basmati Rice or Jacket Potatoe
Salad/Veg
Beans/Chopped Tomatoes
21.00 Evening
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ReadyBrek (Bowl)
23:00 Bed
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Whey Protein - 1 scoop w/ semi skimmed milk.
+ 2000MG Flaxseed Capsules
So in answer to Nige's question, each salmon sandwich would contain around 180 grams of salmon. Is the above diet a good bulking diet? Plus, am I getting enough protein from it, the right amount of carbs and the right amount of fat?
Oh btw, here are my current stats if it helps:
Weight: 13st 7lb / 85.9KG
Height: 5ft 10"
BMI: 27.1
BodyFat: 23.3%
Really appreciate the helps guys!
< Message edited by sgx.saint -- May 9 2008 21:26:04 >
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RE: Beginner Diet - Help! - May 9 2008 22:01:40
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Nigeepoo
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Without knowing the weights of stuff, it's impossible to say but there's a reasonable amount of protein & carbs there and the 180g/day of salmon (that's 90g per sandwich, yes?) provides all your omega-3 requirements which makes the 2g/day of flaxseed oil redundant.
From that starting point, monitor and adjust accordingly to gain ~0.5lb a week.
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Where are the Omega-3 fats?
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RE: Beginner Diet - Help! - May 9 2008 22:08:18
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sgx.saint
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Are a set of kitchen scales a worthwhile investment then Nige?
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RE: Beginner Diet - Help! - May 10 2008 11:36:38
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FrankenJim
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I will 2nd that get a digi pair though
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RE: Beginner Diet - Help! - May 10 2008 17:43:18
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sgx.saint
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Hi Guys.
Here is my revised diet, updated with weights and everything :)
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06.00 - Wake Up
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750ML Water w/ no added sugar cordial.
Whey Protein - 2 scoop w/ semi skimmed milk. (Two scoops deliver 39g protein, overall 56g of Whey).
07.30 - Workout
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10 Mins Warmup/Cardio
3x Compound Exercises lasting around an hour.
PWO: 2 Scoops Whey Protein w/ water.
08.30 Breakfast
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1x Bowl ReadyBrek (Semi skimmed milk, heated up, then ReadyBrek added)
2x Slices of Wholemeal Bread Toast w/ Olive Oil Spread
Glass of Fruit Juice i.e. fresh orange juice or similar.
11.00 Brunch
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2x Salmon Sandwiches (90g Salmon per sandwich, delivering 180g overall)
1x Fun Size Bananna
13.00 Lunch
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1x Chicken Breast Fillet (Breast Fillet = 175g approx per fillet)
1x Portion of Beans (150g Heinz Baked Beans)
1x Handful of Salad (Italian Style or similar, mixed salad etc)
3x Mouthfuls Low Fat Yoghurt (Oinken Strawberry, Low Fat)
15.00 Afternoon
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6 Oatcakes
1x Orange
18.00 Tea
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1x Chicken Breast Fillet (Breast Fillet = 175g approx per fillet)
1x Wholemeal Rice/Basmati Rice (100g per serving)
1x Handful Salad/Veg
1x Beans/Chopped Tomatoes (150g per serving)
20.00 Evening
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1x Bowl ReadyBrek (Semi skimmed milk, heated up, then ReadyBrek added)
22:00 Bed
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Whey Protein - 2 scoop w/ semi skimmed milk. (Two scoops deliver 39g protein, overall 56g of Whey).
How does that look? Is breakfast in the right place considering when I work out? Can someone help me work through the figures to ensure I am eating the right amounts of protein, carbs etc.
My stats again are as follows:
Weight: 13st 7lb / 85.9KG
Height: 5ft 10"
BMI: 27.1
BodyFat: 23.3%
Obviously I want to be gaining muscle mass, but as I'm a beginner and including cardio in my weekly routine, I should also be losing some fat. So should my weight be increasing, decreasing or stay the same? Little confused here.
Thanks!
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RE: Beginner Diet - Help! - May 10 2008 22:59:11
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Nigeepoo
Posts: 4390
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From: Yateley, Hants, United Kingdom
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As you'll be lucky to gain more than 0.5lb a week of muscle mass, if your weight is going up, you're very unlikely to be losing body-fat at the same time. If your weight stays the same, you might be able to lose ~0.5lb of body-fat a week if you gain ~0.5lb of muscle mass a week.
Have you done early morning workouts before? How did you feel after them?
Are you doing any other cardio other than warm-up? What intensity? What duration?
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Eggs Article
Fats Article
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Where are the Omega-3 fats?
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RE: Beginner Diet - Help! - May 10 2008 23:05:09
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sgx.saint
Posts: 30
Joined: May 4 2008
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Hi Nige.
If you mean in general, no, I have not done early morning workouts before. I have done a couple in my new bodybuilding routine, how did I feel? ... Erm, fine, not sure what you're asking :)
My exercise routine looks like follows:
Wednesday
3x8 Squat
3x8 Bench Press
1x8 Deadlift
Thursday
Cardio (30 - 45 Mins)
Friday
3x8 Squat
3x10 Standing military press
3x10 Power cleans
Saturday
Rest
Sunday
3x8 Squat
3x10 Bench Press
1x8 Deadlift
Monday
Cardio (30 - 45 Mins)
Tuesday
Rest
At the moment, the cardio is mainly performed on an exercise bike.
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RE: Beginner Diet - Help! - May 10 2008 23:50:10
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Nigeepoo
Posts: 4390
Joined: Nov. 29 2002
From: Yateley, Hants, United Kingdom
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I was wondering whether you had enough muscle glycogen to fuel your AM workout. If you felt O.K. you did!
If you ever do a hard WO and feel like poo (dizzy, light-headed or faint) during or afterwards, get some dextrose or maltodextrin or both down your throat a.s.a.p. as that's a sign that you've run out of muscle glycogen which is catabolic for your muscles.
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Eggs Article
Fats Article
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Where are the Omega-3 fats?
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RE: Beginner Diet - Help! - May 11 2008 0:13:07
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sgx.saint
Posts: 30
Joined: May 4 2008
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Hey Nige.
Thanks for that, I do sometimes feel a little light headed when working out. Where can I buy dextrose and in what form can it be taken?
Is it worthwhile taking it before working out, or should it be only used if I do feel a little light headed?
Based on my routine and diet posted, am I taking in the right amount of protein, carbs etc in order to sucessfully bulk?
Any other tips you can provide based on what I've posted would be great. I really do appreciate all your help.
Edit: Should I realistically be eating my breakfast before working out to ensure I have enough 'fuel' in my body before working out?
< Message edited by sgx.saint -- May 11 2008 0:19:11 >
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RE: Beginner Diet - Help! - May 11 2008 0:42:07
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Nigeepoo
Posts: 4390
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From: Yateley, Hants, United Kingdom
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I've never bought dextrose/glucose or maltodextrin, but it's usually available from all of the whey suppliers.
It's best to not take a load of dextrose/glucose or maltodextrin pre-WO as that can cause an insulin spike during your WO which may make it hard going.
You can take sips of dextrose/glucose or maltodextrin in water before & during your WO as this won't cause an insulin spike but it may not be convenient or practical for you to do this.
EDIT: Normally, you should eat slow carbs pre-WO but your breakfast is quite close to your WO so slow carbs may not have significantly topped-up your muscle glycogen by the time of your WO.
< Message edited by Nigeepoo -- May 11 2008 0:47:16 >
_____________________________
Eggs Article
Fats Article
My MySpace page with e-book and much, much more
Where are the Omega-3 fats?
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RE: Beginner Diet - Help! - May 11 2008 4:16:36
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sgx.saint
Posts: 30
Joined: May 4 2008
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Thanks again Nige for replying, I really really do appreciate all your input, and infact anyones input for that matter.
I know its a lot to ask, but what would you suggest I do diet wise around breakfast time/work out time?
If you could find some time to rejig my diet that would be great, or at least point me in the right direction. Plus, I know I've asked a couple of times, but not had a response from anyone ... can someone help me work out approxiamtely how much protein, carbs etc I am taking in from my above diet?
Also, can someone explain the protein to lean bodyweight ratio thingy lol .... Thanks!!
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RE: Beginner Diet - Help! - May 11 2008 12:34:08
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Nigeepoo
Posts: 4390
Joined: Nov. 29 2002
From: Yateley, Hants, United Kingdom
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A slow-carb breakfast would consist of a bowl of oats or muesli but I don't know if that will top-up your muscle glycogen quickly enough. The only way to find out is to suck it and see.
Working out your intake of P, C & F from your diet is time-consuming which is why no-one has offered! If you want to do this, either weigh your food and use http://www.nutritiondata.com or read the labels on packets or both. This doesn't give you accurate figures but it gives you an idea.
As a very rough guesstimate, your starting intake for bulking should be 1.5g Protein/lb BW, 2g Carb/lb BW and 0.66g Fat/lb BW, but the precise split isn't that important as long as you get enough protein, EFAs and pre & post-WO carbs.
_____________________________
Eggs Article
Fats Article
My MySpace page with e-book and much, much more
Where are the Omega-3 fats?
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