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Help with diet appreciated.

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spirit_servant
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2006/07/06 22:11:04 (permalink)
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Help with diet appreciated.

Hi guys. Have to get my diet right before I start my next cycle. Actually suprised I made any gains in my first year my diet was so crap (about 400g protein pd, hardly any carbs) and I overtrained so badly. Anyway, here it is;

1. Whey(50g). Whole cereal.
2. Egg whites (500g-about 45g protein). Oats blended.
3. Red/white meat. Pasta/rice/potatoes/brown bread.
4. PWO whey(40) and glucose (70g).
5. Red/white meat. Pasta/brown bread.
6. Egg whites. Oats blended.
7. Whey in milk before bed.

Formally got nearly all my protein from shakes (aside from 1-2 meat meals).

One thing, does it matter that there's a 4.5 hour gap between meals 3 and 5 given that meal 4 is not really a meal?

Feedback appreciated guys.
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    big_mal
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    RE: Help with diet appreciated. 2006/07/06 22:14:55 (permalink)
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    what are the macronutrient totals - calories, g of protein / carbs / fat?

    i don't see much fruit and veg.

    also where are the fats?
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    spirit_servant
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    RE: Help with diet appreciated. 2006/07/06 22:27:16 (permalink)
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    ORIGINAL: big_mal

    what are the macronutrient totals - calories, g of protein / carbs / fat?

    i don't see much fruit and veg.

    also where are the fats?

    Well I eat fruit between meals and forgot to mention I'll be mixing peanut butter with the oat shakes. I guess it's about;
    Carbs 400g.
    Protein 290g.
    Fat 40ish g at absolute minimum.
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    OoOGazOoO
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    RE: Help with diet appreciated. 2006/07/06 23:04:02 (permalink)
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    Are you looking to bulk? ? ?
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    spirit_servant
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    RE: Help with diet appreciated. 2006/07/06 23:43:10 (permalink)
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    ORIGINAL: OoOGazOoO

    Are you looking to bulk? ? ?

    Yes mate. Not really into the idea of "lean bulk" so I'll eat all I can to gain muscle and cut later down the line when I have something worth cutting.
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    OoOGazOoO
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    RE: Help with diet appreciated. 2006/07/06 23:46:39 (permalink)
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    The actual food choices are ok, eggs, oats, etc...

    However you lack healthy fats, you need healthy fats within the diet.

    I would recommend replacing the whey at bed time with solid protein and healthy fats, as it would be slower digesting, and also a place for you to add fats. Whey is too quickly absorped.

    Casein blend would be a better idea for liquid cals before bed, or foods containing casein such as quark, cottage cheese, etc...
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    spirit_servant
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    RE: Help with diet appreciated. 2006/07/06 23:51:49 (permalink)
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    ORIGINAL: OoOGazOoO

    The actual food choices are ok, eggs, oats, etc...

    However you lack healthy fats, you need healthy fats within the diet.

    I would recommend replacing the whey at bed time with solid protein and healthy fats, as it would be slower digesting, and also a place for you to add fats. Whey is too quickly absorped.

    Casein blend would be a better idea for liquid cals before bed, or foods containing casein such as quark, cottage cheese, etc...

    Thanks mate. Do you think peanut butter 3 times a day (20g each time) is enough direct fat?
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    OoOGazOoO
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    RE: Help with diet appreciated. 2006/07/06 23:53:59 (permalink)
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    No, you need Omega 3's too.

    Oily fish, flax oil, flax seeds.
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    spirit_servant
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    RE: Help with diet appreciated. 2006/07/06 23:56:41 (permalink)
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    ORIGINAL: OoOGazOoO

    No, you need Omega 3's too.

    Oily fish, flax oil, flax seeds.

    Ah yes. I do in fact supplement with fishoils (2000mg once a day) but you're right, I need more.
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    BritBB
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    RE: Help with diet appreciated. 2006/07/07 08:47:36 (permalink)
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    Looks quite good mate. Id say in your post workout meal you can afford to have some white bread rather than wholemeal, or have regular potato instead of sweet potato.

    Forget the whey in milk before you sleep, id recommend tuna, others will say low fat cottage cheese but i swear by a can of tuna before bed and a tablespoon of olive oil, it works with me.

    Put 5-7g of glutamine in your post workout shake aswell.

    Why only egg whites mate? Why not say have 9 egg whites and 2 yolks? The yolks are good aswell mate, they arent the enemy, a few will be benificial.

    If you get fed up of red meat and white meat, just substitute it with fish instead.

    That makes it 5 solid meals and 2 shakes, much much better for bulking than 4 solid meals and 3 shakes, remember that powder wont make you big. Hope that helps.


     
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    spirit_servant
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    RE: Help with diet appreciated. 2006/07/07 20:23:43 (permalink)
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    ORIGINAL: BritBB

    Looks quite good mate. Id say in your post workout meal you can afford to have some white bread rather than wholemeal, or have regular potato instead of sweet potato.

    Forget the whey in milk before you sleep, id recommend tuna, others will say low fat cottage cheese but i swear by a can of tuna before bed and a tablespoon of olive oil, it works with me.

    Put 5-7g of glutamine in your post workout shake aswell.

    Why only egg whites mate? Why not say have 9 egg whites and 2 yolks? The yolks are good aswell mate, they arent the enemy, a few will be benificial.

    If you get fed up of red meat and white meat, just substitute it with fish instead.

    That makes it 5 solid meals and 2 shakes, much much better for bulking than 4 solid meals and 3 shakes, remember that powder wont make you big. Hope that helps.

    Excellent advice mate.

    Thanks for taking the time. I would have yolks with the whites only I buy liquid egg whites (I was surprised that it's actually quite cost effective).

    Generally I have a lot of trouble eating during the day which is why I had whey in prior to bed to give it a rest but I guess I'll have to grin and bear it, tuna sounds good.

    I hope the addition of egg white makes a difference, used to have 5 shakes and 2 meals. I can't say I didn't grow on it but it's less than ideal.

    Thanks again mate.
    post edited by spirit_servant - 2006/07/07 20:24:53
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