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Is this too much whey powder?

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mikejm
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2011/04/04 13:05:27 (permalink)
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Is this too much whey powder?

1. Bran Flakes w/semi-skimmed milk, 2 scoops whey
2. chicken breast on wm bread, salad, banana.
3. 2 scoops whey with 2 scoops of fine oats.
Gym
4. 2 scoops whey with dextrose
5. chicken breast with veg / mince with pasta / salmon with prawns and avocado/ tuna baked potato.
 
Is there too much whey here? I would probably not eat like this every day, some days I may substitute meal 2 for the salmon with prawns and avocado and have the chicken sandwich at meal 3.
I'm looking to stay about the same amount of body fat and gain muscle.
#1

16 Replies Related Threads

    Massive21
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    Re:Is this too much whey powder? 2011/04/04 13:11:52 (permalink)
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    Nah it's not too much whey!
    #2
    mikejm
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    Re:Is this too much whey powder? 2011/04/04 13:17:21 (permalink)
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    Ah thats good to know, do you reckon I would gain off this?
    #3
    vince red
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    Re:Is this too much whey powder? 2011/04/04 14:11:20 (permalink)
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    Personaly I don't think you would gain off it mate. As a beginner you might but your not a beginner so I would no. Plus I would get a bit more fat in there. It's hard not to gain fat when trying to acheive muscle gains. If you want to keep the fat gains down you will need to be very strict with your diet and probably a good idea to sit down and work out a 7 day eating plan. I work out what i'm going to consume 3 days in advance at the moment because I work shifts .
    #4
    mikejm
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    Re:Is this too much whey powder? 2011/04/04 14:17:59 (permalink)
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    Is that mainly because I'm substituting solid protein for shakes?
    #5
    vince red
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    Re:Is this too much whey powder? 2011/04/04 14:36:47 (permalink)
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    Partly yes, I think the old system of whey in the morning and pwo are the best times for consuming whey. The banana you have in meal 2 I would have in meal 3 instead if meal 3 is an hour before workout. plus instead of whey in meal 3 have a little bit of tuna(in brine not sunflower oil pre workout). Add in some brazil nuts ot almonds to your salad in meal 2. Plus get some good fats in an hour or two post work out.
    What time do you train? if it is around 5pm I would be having a 6th meal, cottage cheese with a little bit of carbs.
    Wether or not you grow or make fat gains is going to be dependant on the macros/cals involved in the portion sizes. From training for around 3 years now my diet wouldn't be the same as it was 2 years ago for example so its about knowing what cals, foods etc are best for you on your current routine, lifestyle etc. For example I gain fat from going to heavy on carbs, more fat and less carbs in my diet for example has given me better results. Having said that I need to have to carb up on a saturday morning when I go out to play golf with the bros.  
    #6
    mikejm
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    Re:Is this too much whey powder? 2011/04/04 14:41:49 (permalink)
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    Thanks for the detailed response. Yes meal 3 is an hour before I train and I train around 5pm. Only problems is I can't eat nuts. Other than that I shall take on board your advice.
    #7
    vince red
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    Re:Is this too much whey powder? 2011/04/04 14:57:35 (permalink)
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    If you can't have nuts mate then go for heavily seeded wm bread and maybe get some seeds to dress the salad. It's definitely worthwhile sitting and having a look at your lifestyle, what days are more sedentry than others, or do you work your ass off all day but are sedentry(other than training) in the evenings? this can help then with planning your eating as to when you need slightly more carbs. As you know mate we need carbs when putting on muscle but I found the timings portions etc when worked correctly can benefit greatly. An example is when im working and doing alot of driving about, I would consume less carbs, but when im off work and cutting the grass, runing after the kids etc then I tend to consume more carbs.  Now alot of people find it easier to eat the same diet every day but I find that impossible to do being a shift worker. Keep a food diary for a month and see if that helps, same as you would do with your training to monitor your progress.
    #8
    mikejm
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    Re:Is this too much whey powder? 2011/04/04 15:28:25 (permalink)
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    I live a pretty sendentary lifestyle, I have a desk job so the only time I'm active is in the gym! Should I cut carbs from meal 1 and 2 in this case?
    #9
    ryzo
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    Re:Is this too much whey powder? 2011/04/04 15:37:03 (permalink)
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    Cut carbs? No. You're barely getting enough to bulk as it is! If anything you should be increasing them! Along with your protein intake and whole food intake. If you're looking to bulk then your current diet is lacking, your calories need to be increased.
    #10
    mikejm
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    Re:Is this too much whey powder? 2011/04/04 15:44:42 (permalink)
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    Could I get away with having another sandwich on wm seeded bread at meal 3 for extra carbs then? Either tuna or chicken. I currently have 4 slices of the small warburtons wholemeal loaf which is thinly sliced.
    #11
    ryzo
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    Re:Is this too much whey powder? 2011/04/04 16:06:16 (permalink)
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    Yes, I'd pack out your diet a lot more. Get more quality carbs in there (pasta, rice, fibre, wholegrain, wholemeal etc), more protein sources (red meat, chicken, fish), more essential fats (nuts, oily fish, supplementation). Shakes are great and convenient but can lack in calories and other nutritional benefits.
     
    If you must have shakes, why not blend up you're oats into them or buy a complex carb based gainer?
     
    You haven't provided any stats, goals, etc other than you want to bulk up so please bare in mind the above is very general advice. For nutritional targets you need to aim for I'd try doing a bit of research into the kind of macros you'd need to set for a steady weight gain in conjunction with a decent routine.
    #12
    mikejm
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    Re:Is this too much whey powder? 2011/04/04 16:21:23 (permalink)
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    Yes sorry, my stats are 14stone, 6ft, ~20% bf.
    As you can tell from my stats, although I've been on here 6 years, I'm not the most self disciplined when it comes to training and diet! I've just joined a new gym though which has restored my enthusiasm and motivation. 
    #13
    vince red
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    Re:Is this too much whey powder? 2011/04/04 17:56:54 (permalink)
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    Some good advice from Ryzo, don't cut out carbs, just make sure you get the right amounts at the right times.
    Find your maintainence level and eat above it with the right combinations of fats, carbs and proteins(remember some fruits and veg to get the right nutrition.
    Bulking is about getting cals more than you use so remember to keep it under control.
    When you get a diet plan in place post it up and the guys will give you an indication of what they think.
    P.S remember to keep the intensity up in the gym.
    #14
    Big Les
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    Re:Is this too much whey powder? 2011/04/04 20:10:04 (permalink)
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    that diet looks very light
    does it give you 1.5g of protein per lb of lean mass!
     
    but its not too many shakes.
     
    I wouldnt expect much muscle growth unless you are a beginner!
    #15
    mikejm
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    Re:Is this too much whey powder? 2011/04/05 10:05:29 (permalink)
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    OK here's todays diet, is this any better:
     
    1. bran flakes, ss milk, 2 scoops whey in water
    2. half a tin of salmon, 70g prawns, 1 avocado, tomato & salad, small dollop of seafood sauce, banana,
    3. 150g chicken on 4 wm bread, tomato.
    gym
    4. 2 scoops whey in dextrose
    5. 1 tin tuna, baked potato, sweetcorn.
     
    It took me ages to prepare all the food last night to take to work today!! Do you all have to spend ages preparing every night??
    #16
    ryzo
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    Re:Is this too much whey powder? 2011/04/05 10:18:27 (permalink)
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    It's better, sure, however I'd get some slow release protein in at night (add a 6th meal - or add to your 5th), before bed. You could have whey with a tablespoon of peanut butter to slow digestion, or perhaps have your whey with milk, would be good. Other people eat cottage cheese or have casein based shakes. They are all good slow release protein sources.
     
    This is just me, and correct me if I'm wrong, but it may be preferable to switch out the baked potato after your dextrose post workout shake. I believe it's considered a faster acting carb if it's a typical brown, russet potato - and seeing as meal 4 already contained your post workout carbs you don't really need any more quick acting ones (it wouldn't particularly hurt if you're bulking though...could just be me being picky). Perhaps have a sweet potato instead, which is a complex carb.
     
    Calorie wise it would still seem you're lacking. I'd say from the above you're hitting around 1800-2100 calories, you're looking at AT LEAST the 3k mark for bulking purposes.
     
    Still needs a bit of work mate. Why not make your life easier and use stuff like microwavable brown rice? It's quicker and easy, 2 minutes, done. I guess it's down to budget, as it's not the cheapest. I, and most people on here, prepare meals and food in bulk for the week and store it. I do this especially with pastas, it keeps in my fridge until I want to grab a portion for work. Job done.
    #17
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