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RE: strongman nutrition - May 9 2008 14:01:42
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UKPitbull
Posts: 12
Joined: Jan. 28 2008
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My mealplan.
8am - 2 whole eggs and 10 egg whites (scrambled) & 50g porage (uncooked weight). 1 tablespoon Udos Choice Oil (non fish oil)
11am - 50g whey with 300ml skimmed milk & 2 tablespoons of peanut butter
2pm - 10 - 12oz (uncoked weight) Steak or chicken & 100g rice (uncooked weight) & brocolli
4pm (preworkout) - weight gainer (for carbs) with water. 5g each of glutamine, BCAAs & creatine.
6pm (postworkout) - 50g whey with water. 10g each of glutamine, BCAAs & creatine.
7pm - evening meal (mostly consists of meat or chicken with rice or pots) 1 tablespoon Udos Choice Oil (non fish oil)
9pm - snack; nuts, choc. etc
11pm - 50g whey with 300ml skimmed milk
I change this as and when I need more or less, but it's basically the same. This mealplan has reduced my bodyfat from 29.9% to 16%, I'm much stronger, since I have built quality muscle mass and I am able to maintain 20 stone on this as well.
Hope this helps, but it's only a guide, since as a lot of people have already said different things work for different people.
Good luck.
Richard H.
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RE: strongman nutrition - May 9 2008 15:39:49
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tbowman
Posts: 3225
Joined: Apr. 11 2002
From: North Carolina USA
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You guys eat circle around me
Here's my typical day"
Breakfast - oatmeal or cereal with 2%milk, maybe small juice
snack...sometimes...a bag of chips, water or soda
lunch - A meat sub with chips and a soda.. sometimes China buffet or italian dish
afternoon, prior to workout - maybe a protein shake or a sandwich
evening, post workout - wife may cook - typical is spaghetti or chicken, rice and veggie
If she does not cook then its probably a tin of tuna and sandwich and water
I know its not a good diet for what i do and I want to change, but recently life is so hectic its hard to find time 
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RE: strongman nutrition - May 9 2008 17:53:19
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bhamstaff
Posts: 367
Joined: Apr. 4 2008
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tbow that seems hardly anything
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RE: strongman nutrition - May 9 2008 18:12:55
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Monster T
Posts: 552
Joined: Jan. 18 2008
From: Newcastle
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TBowman: Could you get yourself some protein/flabjack bars and have them as a snack during the day? They would help I think if you are hectic busy. I know they do for me!
MT
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RE: strongman nutrition - May 11 2008 11:36:23
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Crunch
Posts: 1287
Joined: Oct. 23 2006
From: Stoke on trent
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Don't usually enter this forum but I thought i'd check it out.
I'm currently just over 11 stone and find it hard to gain weight on my current diet! This is what I eat every day monday to friday with no exceptions:
7am - 100g oats, 30g whey
10am - 150g chicken, 100g pasta (uncooked weight)
1pm - 150g chicken, 100g pasta (uncooked weight)
3pm - 100g oats, 30g whey
6.30 - home cooked meal, loads of fresh veg + meat
PWO - 40g whey, 60g maltodextrin
11pm - 100g oats, 30g whey
It seems like i'm eating sh1tloads more than some of you lot at half the weight and cannot gain! I supplement with fish oil caps and a few other bits and bobs.
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RE: strongman nutrition - May 11 2008 12:02:26
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bhamstaff
Posts: 367
Joined: Apr. 4 2008
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how much calories protein and carbs are you consuming at each of these meals and daily total of each? hard to know if eating enough without them
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RE: strongman nutrition - May 11 2008 12:07:36
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bhamstaff
Posts: 367
Joined: Apr. 4 2008
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30gram of whey is only around 23gram of protein? most of your protein comes from whey. looks like your having around 200grams of protein per day, if you got fast metabolism you need to up protein calories and carbs. aim for over 200 gram protein, 300+ carbs and 3500+ calories
7am - 100g oats, 30g whey - 60g carbs, 20g pro
10am - 150g chicken, 100g pasta (uncooked weight) 50g pro, 60g carb
1pm - 150g chicken, 100g pasta (uncooked weight) 50g pro, 60g carb
3pm - 100g oats, 30g whey 60 carb, 20 pro
6.30 - home cooked meal, loads of fresh veg + meat 50 carb, 20 pro
PWO - 40g whey, 60g maltodextrin 20 pro, 50 carb
11pm - 100g oats, 30g whey 60 carb, 20 pro
total pro 200, carbs 400, calories 3500 ????
id switch whey for solid protein source instead then have whey protein inbetween meals or switch to protein or weight gainer.
< Message edited by bhamstaff -- May 11 2008 12:17:05 >
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RE: strongman nutrition - May 11 2008 12:48:29
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Crunch
Posts: 1287
Joined: Oct. 23 2006
From: Stoke on trent
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100g oats is around 15g of protein and 65g of carbs - so each shake would be about 35-40g of protein.
100g pasta is 75g of carbs and 7g of protein- So each meal is 50-60g of protein and 75g carbs.
When i went over my diet im sure i worked it out at around 400g carbs and 230-250g protein (also depending on if i used milk in the shakes instead of water)
I could try adding more solid protein, maybe cottage cheese. But time is an issue and i dont have long to prepare meals, also i cant eat anything solid when i wake up else ill throw up. 
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RE: strongman nutrition - May 11 2008 18:18:26
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bhamstaff
Posts: 367
Joined: Apr. 4 2008
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id add a solid protein before bed, as your only having whey after your workout which is relatively quick release protein, id also add some fat to it to slow digestion down at night to help keep anabolic. i usually have freid eggs before bed.
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RE: strongman nutrition - May 16 2008 11:10:19
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James
Posts: 25001
Joined: Nov. 10 2000
From: healthyaction.co.uk
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quote:
ORIGINAL: bhamstaff
how much calories protein and carbs are you consuming at each of these meals and daily total of each? hard to know if eating enough without them
You don't need these numbers mate - eat food not figures!
Some of you may find this useful: http://www.mealplansite.com/sports-strongman.aspx
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RE: strongman nutrition - May 16 2008 11:12:57
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stoneman
Posts: 966
Joined: Jul. 25 2005
From: titchfield,hampshire!!
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crikey all this complicated rightin stuff down lark !!
am; wake up eat all day pm; go to bed 
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RE: strongman nutrition - May 16 2008 11:40:26
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Monster T
Posts: 552
Joined: Jan. 18 2008
From: Newcastle
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^^^^^^^^
LOL, you have a point. I don't write it down but think we may be getting too concerned about exact quantities and figures!
MT
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http://ukstrongman.proboards19.com/index.cgi
6ft 5", 19 1/2 to 20 stone approx. Getting there, slowly!
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RE: strongman nutrition - May 16 2008 14:30:41
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veganlifter
Posts: 3970
Joined: Mar. 3 2003
From: Manchester United Kingdom
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quote:
ORIGINAL: stoneman
am; wake up eat all day pm; go to bed
wait... let me write this down...
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RE: strongman nutrition - May 16 2008 16:17:50
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sivvy1
Posts: 2077
Joined: Jun. 18 2006
From: Andover
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LOL
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RE: strongman nutrition - May 16 2008 16:24:23
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stoneman
Posts: 966
Joined: Jul. 25 2005
From: titchfield,hampshire!!
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eat,train,eat,sleep repeat !!
_____________________________
THAT WHICH DOES NOT KILL US MAKES US STRONGER
strongman for life!
Aka 50 pence!!!!! PORTSMOUTHS STRONGESTMAN 2007 [at last]!!
www.strength-tec.com
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