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Experienced trainer reassessing diet - can you help?

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monkeyd
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2008/05/12 01:16:35 (permalink)

Experienced trainer reassessing diet - can you help?

Hi there,
I've been training / eating like this for 4 years now and have seen good results (165-175 to about 215lb, mostly in the first 18 months after which things slowed). I thought I would run this by everyone here in order to see if I can improve it at all. Any input is much appreciated. Below is the basic outline, I put rough meal times in along with other info. My goals are basically lean mass and health (I don't believe in spiking insulin at any time and therefore don't do this with the post workout shake, which is just like any other meal other than composed of protein powder). Any comments would be appreciated (e.g. enough healthy fats for my weight?).

M1-6 are typically 18g fat, 50-70g carbs depending on cut or bulk, 50g protein, last meal is about 22g fat 25g carbs 60g protein.

Supps: Multi-vitamins, Vit C, Vit E, Glucosamine, MSM.
Lifetime Natural

M1 10am
Tomatoes, Red Pepper, Apple, Chicken/Turkey, Optimum Oil (H&B) / Udo's Oil, Oats.
Occasionally substitute in some eggs for chicken/turkey.

M2 12-1pm
5% fat lean beef, tomatoes, kidney beans, onions, chilli peppers (cooked as chilli)
brown basmati rice / sweet potato
broccoli + cauliflower
Optimum Oil (H&B)

M3 2:30-3pm
Chicken/Turkey, Sweet Potato, Broccoli + Cauliflower,Optimum Oil (H&B)

M4 5-6pm
as M2

Train 7-8:30 (4 day split)

M5 8:30 (PWO mostly whey, on off days mostly casein).
Mixture of whey/micellar casein, oats, walnuts, fish oil caps.

M6 10-10:30
As M1

M7 12:30am
Oats, Micellar Casein, Optimum Oil

How does this sound? Originally I set out to try and make it the best I could but haven't reassessed in quite a while.

Many thanks
Alex
post edited by monkeyd - 2008/05/12 10:02:04
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    Nigeepoo
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    RE: Experienced trainer reassessing diet - can you help? 2008/05/12 16:17:19 (permalink)
    Mr G. Long time, no see! As your weight has increased, your daily kcal burn has increased so your Caloric surplus has dwindled. If you're gaining well under 0.5lb a week on the above intake, you'll have to cram in a bit more food. At least you're one person I can rely upon to get enough omega-3 fats so I don't have to refer you my signature. I can't see anything obviously wrong with your diet. You have adequate protein (~360g/day), adequate fats & EFAs and adequate pre-WO & post-WO carbs.

    I hope that the Optimum Oil from H&B isn't rancid, like some of H&B's flaxseed oil is. Cheers, Nige.
    #2
    monkeyd
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    RE: Experienced trainer reassessing diet - can you help? 2008/05/12 18:34:25 (permalink)
    Hi there mate, remember the good old F&B days? :)

    Thanks for giving it the once over. I do monitor my weight, and I will simply add or subtract carbs depending on where I want to go. I was at about 65g per meal and slowly gaining weight - it was my intention to just gain really slow... like 1lb a month or just under in an effort to make all of that weight muscle, to avoid having to cut.

    As it turned out I got to about 215-8 and decided that I seemed to have put on a bit of unwanted fat (considering that it is now pretty hot here). So I chopped back to 55 then 50g carbs per meal and will lean out a bit. I've decided to just get as cut as possible now because it seems like in order to put on more muscle at this stage I will be eating 5000kcal a day which I will do when the weather makes it more bearable :)

    On the subject of H&B optimum oil, is it no good then? Udo's is obviously more expensive, and I'd have to mail order it. I keep telling the people in H&B that it needs to be in a refridgerator but they are unreceptive.

    Do you think that 2 x lean beef per day is excessive? I usually have a day or so off a week, but am eating 350-400g a day otherwise. Personally I don't think it's anything for concern but you hear so much in the way of "limit red meat" that it starts to make you paranoid.

    Hope you're well!
    Alex
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    R3261
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    RE: Experienced trainer reassessing diet - can you help? 2008/05/12 18:57:08 (permalink)
    Hi there mate, remember the good old F&B days? :)


    no

    -
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    Nigeepoo
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    RE: Experienced trainer reassessing diet - can you help? 2008/05/12 21:17:56 (permalink)
    ORIGINAL: monkeyd
    Hi there mate, remember the good old F&B days? :) Aah, nostalgia ain't what it used to be! I've been hanging around Lyle McDonald's forums quite a lot recently.

    Thanks for giving it the once over. I do monitor my weight, and I will simply add or subtract carbs depending on where I want to go. I was at about 65g per meal and slowly gaining weight - it was my intention to just gain really slow... like 1lb a month or just under in an effort to make all of that weight muscle, to avoid having to cut.

    As it turned out I got to about 215-8 and decided that I seemed to have put on a bit of unwanted fat (considering that it is now pretty hot here). So I chopped back to 55 then 50g carbs per meal and will lean out a bit. I've decided to just get as cut as possible now because it seems like in order to put on more muscle at this stage I will be eating 5000kcal a day which I will do when the weather makes it more bearable :)

    On the subject of H&B optimum oil, is it no good then? It may be and it may not be...it's a bit of a lottery. What does yours taste like? If it's bitter, get it changed. Udo's is obviously more expensive, and I'd have to mail order it. I keep telling the people in H&B that it needs to be in a refridgerator but they are unreceptive.

    Do you think that 2 x lean beef per day is excessive? If you weren't eating any veggies with it I'd say yes, but as you are I'll say no. I usually have a day or so off a week, but am eating 350-400g a day otherwise. Personally I don't think it's anything for concern but you hear so much in the way of "limit red meat" that it starts to make you paranoid.

    Hope you're well! I'm good, thanks. The 2nd half of 2007 was crap, but 2008 is proving to be better. And you?
    Alex
    #5
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