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Could someone please look at my diet? Thanks

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MM
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2005/07/27 17:06:08 (permalink)

Could someone please look at my diet? Thanks

I was browsing these forums a couple of months ago but have had loads of PC problems since...

The protein shakes I have are WPI 80 which I mix with water and don't add any flavouring to.

8am 40g of protien from a shake. 1 orange.

10am 30g protein from a shake. 2 riveta. Either a bannana or an orange.

12:30pm Tuna sandwich. 135g of tuna, 2 slices wholemeal, sometimes with a small amount of light mayo, sometimes without. 50g of lean chicken breast. 40g protein.

3pm 30g protein from a shake. 2 riveta. Either a bannana or an orange.

5:30pm 40g protein from a shake

Weights for an hour

6:30pm 40g protein from a shake

7:30pm 50g brown rice, 135g tuna, 50g chicken. 40g protien.

10pm 30g protein from a shake.


I drink only water. I'm looking to lose fat and gain muscle. At the moment I'm 210lbs though I should really be 190lbs. Ideally I'd like to end up at 230lbs.

I can stick to this diet without a problem though I'm concerened that since starting it I don't have the same amount of energy when lifting. Does this mean I'm not eating enough carbs pre workout? Would it be a good idea to substitue lunch for a 40g shake and have a large ish meal at arounf 3pm? Say 80g brown rice or pasta with a couple of tins of tuna? This would be my main mean and my evening meal would be much reduced. I feel this would give me more energy but you guys are the experts.

I am also unsure if 270g protien per day is enough. Also, I don't do any cardio - should I?

All help is greatly appreciated.

Cheers!
post edited by MM - 2005/07/27 17:08:27
#1

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    MM
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    RE: Could someone please look at my diet? Thanks 2005/07/27 17:11:11 (permalink)
    Forgot to say, I'm 6'3"

    I train every day bar Sunday. Do I need to take on the same amount of protein on a Sunday or is it wasted?
    post edited by MM - 2005/07/27 17:14:39
    #2
    DC77
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    RE: Could someone please look at my diet? Thanks 2005/07/27 17:19:02 (permalink)
    Regarding protein, general concensus is to aim for 1.5g of protein for each desired lb you want to be.

    Losing fat and gaining muscle is usually a tall order but not impossible.

    Your diet relies heavily on protein powder which is not always the best approach have a look in the articles section for losing fat gaining muscle article and adapt from there.
    #3
    ToxicToffee
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    RE: Could someone please look at my diet? Thanks 2005/07/27 17:27:47 (permalink)
    ok mate

    5 shakes a day? i wouldnt
    more fat
    more complete meals
    more realistic goals
    more veg
    #4
    MM
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    RE: Could someone please look at my diet? Thanks 2005/07/27 17:31:30 (permalink)

    ORIGINAL: ToxicToffee

    ok mate

    5 shakes a day? i wouldnt
    more fat
    more complete meals
    more realistic goals
    more veg


    How does your diet compare? I know I should be eating more veg...
    #5
    smiddy
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    RE: Could someone please look at my diet? Thanks 2005/07/27 17:31:49 (permalink)
    There is room for improvement, you definatly need to increase your carbs

    I would guess you need about 3500calories if you lift weights and want to be about 190lbs

    divide this into 6 meal = around 580 calories a meal
    however you might have 7 meals, i extra for post workout

    you also want a 40/40/20 split of carbs/protein/fat so 40% of 3500 = 1400

    so you need 1400 carbs calories
    1400 protein calories
    700 fat calories

    350g protein
    350g carbs
    77g fat

    so reassess your diet and adjust accordingly
    i.e 8am have 100g oats cooked in water with your protein shake
    12:30pm have 4 slices of bread and just the tuna, no chicken etc

    you have got the basics there just need fine tuning

    About your weight training how often do you train,

    try the push/pull/legs routine if your starting off
    and add 20 minuets HIIT cardio 3 days a week too with an extra 5min warm-up and 5 min cool down

    e.g.
    mon chest/triceps
    tue cardio
    wed back/bi
    thur cardio
    fri legs/shoulder
    sat cardio
    sun off

    With your free day DO WHAT YOU WANT EAT WHAT YOU WANT

    the point of sunday it to distance yourself from the routine, not only does it give your a day off from the diet and training, not eating at the same times and not consuming the same calories as usual shocks the body so when you start back on monday your body rises to the challenge and keeps you growing!

    hope this helps

    #6
    MM
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    RE: Could someone please look at my diet? Thanks 2005/07/27 17:39:52 (permalink)

    ORIGINAL: smiddy

    There is room for improvement, you definatly need to increase your carbs

    I would guess you need about 3500calories if you lift weights and want to be about 190lbs

    divide this into 6 meal = around 580 calories a meal
    however you might have 7 meals, i extra for post workout

    you also want a 40/40/20 split of carbs/protein/fat so 40% of 3500 = 1400

    so you need 1400 carbs calories
    1400 protein calories
    700 fat calories

    350g protein
    350g carbs
    77g fat

    so reassess your diet and adjust accordingly
    i.e 8am have 100g oats cooked in water with your protein shake
    12:30pm have 4 slices of bread and just the tuna, no chicken etc

    you have got the basics there just need fine tuning

    About your weight training how often do you train,

    try the push/pull/legs routine if your starting off
    and add 20 minuets HIIT cardio 3 days a week too with an extra 5min warm-up and 5 min cool down

    e.g.
    mon chest/triceps
    tue cardio
    wed back/bi
    thur cardio
    fri legs/shoulder
    sat cardio
    sun off

    With your free day DO WHAT YOU WANT EAT WHAT YOU WANT

    the point of sunday it to distance yourself from the routine, not only does it give your a day off from the diet and training, not eating at the same times and not consuming the same calories as usual shocks the body so when you start back on monday your body rises to the challenge and keeps you growing!

    hope this helps




    So I'm looking for a little more protein and a lot more carbs and good fat? Evenly balanced 40 40 20?

    With regard to work out I do

    Mon - Biceps Triceps
    Tues - Legs Back
    Wed - Chest Shoulders
    Thurs - Sat a repeat of above.
    Sun - Nothing

    I do 3 exercises for 3x8 for each bodypart.

    I do 120 crunches and 30 press ups each morning.

    I did try to do one bodypart once a week but I felt like I wasn't doing enough and I do genuinely seem to see better progress doing everything twice a week with a 2 day rest per bodypart.

    Am I doing ok or am I a mile out so to speak?

    Thanks to everyone for all the replies so far...
    #7
    smiddy
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    RE: Could someone please look at my diet? Thanks 2005/07/27 18:02:44 (permalink)
    well you are going to start over training if you keep that up!

    1 bodypart per week, unless your a pro body builder and get 7000 calories and have a sponser! lol

    If you feel you haven't worked out hard enough that maybe because you feel tired during you workouts or before this is due to lack of calories, now that we have it sorted with more carbs etc try sticking to 3 days per week like i suggested with the cardio

    and LIFT HEAVY!!!
    Forget the 120 crunches in the moring and pressup!

    include 3x15 crunches and 3x15 reverse crunches at the begining of every weight training session with emphasis on qaulity NOT quantity do the slowly and feel them burn!

    3x8 on major muscle are good try doing 2 exercises per body part eg. chest 3x8 bench press and 3x8 inclined or flat flyes this is the basic compound isolation exercises that will get you big!

    another example for biceps is barbell curls 3x8 (compound) then 3x8 dumbell curls (isolation)

    it is a simple split of 50/50 nutrition/training you would get the results in the gym if you slip on nutrition and you will just get fat if you slip on the training

    #8
    MM
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    RE: Could someone please look at my diet? Thanks 2005/07/27 18:09:51 (permalink)

    ORIGINAL: smiddy

    well you are going to start over training if you keep that up!

    1 bodypart per week, unless your a pro body builder and get 7000 calories and have a sponser! lol

    If you feel you haven't worked out hard enough that maybe because you feel tired during you workouts or before this is due to lack of calories, now that we have it sorted with more carbs etc try sticking to 3 days per week like i suggested with the cardio

    and LIFT HEAVY!!!
    Forget the 120 crunches in the moring and pressup!

    include 3x15 crunches and 3x15 reverse crunches at the begining of every weight training session with emphasis on qaulity NOT quantity do the slowly and feel them burn!

    3x8 on major muscle are good try doing 2 exercises per body part eg. chest 3x8 bench press and 3x8 inclined or flat flyes this is the basic compound isolation exercises that will get you big!

    another example for biceps is barbell curls 3x8 (compound) then 3x8 dumbell curls (isolation)

    it is a simple split of 50/50 nutrition/training you would get the results in the gym if you slip on nutrition and you will just get fat if you slip on the training




    For biceps at the moment I would do 3x8 dumbell curls with 18kg each side. 3x8 hammer curls with a little less weight and 3x8 preacher bar curls with about 40kg on. Is t

    Triceps 3x8 overhead extentions and 6x8 very narrow grip bench press (hands in the middle)

    Chest 3x8 bench press, 3x8 incline with dumbells, 3x8 flys

    Back 3x8 deadlift, 3x8 bent over rows, 3x8 front lift (lifting two dumbells upto chest height)

    Legs 3x8 squats, 3x8 quad extensions, 3x8 calf raises

    Shoulders 3x8 side raises, 3x8 front raises, 3x8 overheard press.

    Is this really all I need do once a week or as I am only training each part once a week, do I need to do more?

    Cheers for all the help.
    #9
    smiddy
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    RE: Could someone please look at my diet? Thanks 2005/07/27 18:21:48 (permalink)
    nop once a week is perfect!
    aim to do better each week

    e.g. for the bench press you do 8/7/6 reps for the set next week you want to do 8/8/7 or 8/8/8 always do one more than last week! this keeps the body going! if you can do 8/8/8 then increase the weight you will probably do 6/6/5 if the weight is increased so next you want to do better and better until you do 8/8/8 and increase the weight again

    if you feel that you reach a plateau and can't increase or do better then add an extra 500 cal to your diet and change the routine around, so you are helping your body to grow.

    i will stick with the 3500 cal for now, maybe lose the inclined dumbell flys, front lifts quad extensions and front raises

    maybe do chins on back day or lateral pulldowns and move the deadlift on squat day
    bent over lateral raises instead of the front raises as the overhead press works out the front delts add 3x8 shrugs to the shoulders or back workout
    #10
    massFactor
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    RE: Could someone please look at my diet? Thanks 2005/07/28 14:02:46 (permalink)
    I'm looking to lose fat and gain muscle


    Have a read of this:

    http://www.muscletalk.co.uk/losing-fat.asp


    The eating plans here are just a guide though - you will need to adjust them to suit your lifestyle and tastes - everyone is different.

    Although it is possible to loose fat and gain muscle at the same time - finding the balance between exercise and diet will probably take time and alot of trial and error.

    I personally focus one overall goal at a time. As I monitor my progress, I adjust what im doing.

    eg. I am currently focusing on reducing my bodyfat. I have been very careful not to rush things - i've slowly adjusted diet / inreased cardio etc and made progress. By this approach I am steadily reducing body fat - but my weight has actually increased slightly - my performance in my weight training has stayed roughly the same (maybe increasing a few lifts slightly) - I think may have gained some muscle although my main goal was to retain what I had whilst reducing body fat.

    I'm concerened that since starting it I don't have the same amount of energy when lifting. Does this mean I'm not eating enough carbs pre workout?


    Possibly. I normally focus what I eat around my training. I like to have enough carbs in my system so that I feel I have enough energy to get maximum benefit from my weight training. Trial and error again with amount of carbs before training.

    Also, I don't do any cardio - should I?


    If your trying to loose fat - definately IMO. Plus other health benefits not just fat loss.

    MF
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