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My Diet - Critique Please.

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Magnitude
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2006/07/12 18:26:52 (permalink)
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My Diet - Critique Please.

OK guys, using TT's guidelines, here is my diet, followed by each of the suggested points afterwards.


06:30 get up

07:00 TT Bulking shake in milk, cant stomach with water: (50g whey, oats, banana, peanuts) + Bowl of cereal.

09:00 Arrive at work.

10:30 [morning break] 3 eggs (how they come that day poached / scrambled / fried) + Two rashers of bacon with ALL the fat removed + Baked beans + Two small bowls of skinned grapefruit.

13:30 [Lunch] Roast (lamb / chicken / port / beef) + Lots of potatos + (Brocoli / cauliflower/ carrots) + two small bowls of mixed fruit salad (apples, grapes, melon and pineapple).

16:30 Open to suggestions - (was thinking about making some homemade protein flapjacks and having one or two at this point).

17:30 leave work.

19:20 Arrive home.

19:30 [Dinner] Stir-fry using two chicken breasts + brocoli + babycorn + Onion + 1 green pepper + green beans + big portion of basmati white rice. (i vary the veg used from day to day, and sometimes i dont have a stir-fry and have something else such as tuna-pasta with two tins of tuna).

20:30 Workout.

21:30 PWO shake (50g whey, oats).

23:00 Bed (open to suggestion as to what to have before bed)


1 - My current goals are bulking. I've been training on and off for a year, and would say im at a stage where i've made all the 'beginner' gains im going to make, so now need to get the diet nailed and workout more seriously (which i plan to).

2 - Proposed Diet above.

3 - Stats are 5 foot 9.5 inches, currently weight 11.5 stone (141 poinds), and am currently 31 years old. Im not not sure of my % of fat, but having used a Tanita bodymass index set of scales (stand on, passes current through you), it said i was 17%.

4 - Lifestlye. I am an office worker, but not sat at my desk all day. Have to walk around the building regularly, but office based nonetheless.

5 - supplements used: Nutrisport 90+ (includes whey isolate and micellar caesin protein).

6 - Calorie intake i am unsure of, sorry. My meals are also quite varied.

Formally Known As:
Fuzzi_Bear
#1

8 Replies Related Threads

    OoOGazOoO
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    RE: My Diet - Critique Please. 2006/07/12 18:31:43 (permalink)
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    Looks fine apart from the last meal, get the casein here with some healthy fats which will increase your EFA intake too.

    Make sure to get EFAs in the diet though during the day, apart from the peanuts, you dont really have any. I know you were on about supplementing the other day but try and add flax oil, oily fish, etc... and source it from solid food sources in order to provide more nutrients and also satiate you more.

    Keep the inclusion of fibrous carbs, i.e. veg, you seem to have a nice steady flow of veg during the day so that's good.

    #2
    Magnitude
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    RE: My Diet - Critique Please. 2006/07/12 21:09:44 (permalink)
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    Sorry Gaz,

    Forgot to mention i take 1 x 1000mg 'Omega 3' capsule 3 times a day. one in the morn, one at lunch, and one in the evening. Levels are EPA 150mg and DHA 120mg in each capsule. I also take a general multivit and mineral in the morning too, and take a beta-carotine and St John's wart in the morning. I didnt class any of these as being part of my diet (stupidly), so that's why i forgot to mention them. I may also have a couple (literally) of biscuits during the day, which i didnt feel worth mentioning.

    I toyed with the idea of having eggs in the morn too, but on top of the shake and cereal, i couldnt get it down, and also saves time not to have eggs.

    When you say casein, the nutrisport 90+ shake i have has whey and micellar casein in it, so this should be ok just before bed? - i'd also like to throw some oats in there too if you feel its ok?

    Thanks for 'OK-ing' my diet so far Gaz, you seem like one of the more knowledgible on here for nutritional advice, so i value any comment you have.

    That wasnt a$$ kissing btw, it was sincere.
    post edited by Magnitude - 2006/07/12 21:11:45

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    Fuzzi_Bear
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    OoOGazOoO
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    RE: My Diet - Critique Please. 2006/07/12 21:12:18 (permalink)
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    No its fine, i try to help out where i can, i feel i have a good knowledge but i am constantly learning more all the time.

    Ok, the EFA supplements are fine, but like i said, you could try to source them within the diet, as above, it will be cheaper, satiate you more and provide more nutrients, but if you wish to keep supplementing them then that is your choice.

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    Magnitude
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    RE: My Diet - Critique Please. 2006/07/12 21:15:40 (permalink)
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    Cheers again Gaz,

    OK, so ill suppliment the Omega 3. I will also get some flax in. Can i mix the flax in the shakes i have? (doesnt affect taste etc as far as you know?). I'll experiment anyway. What about the micellar casein comment i made above? - sorry i did an edit, so you may not have seen it before you replied.

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    Fuzzi_Bear
    #5
    OoOGazOoO
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    RE: My Diet - Critique Please. 2006/07/12 21:21:06 (permalink)
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    Sorry, missed the caseinate bit.

    Casein is fine, i prefer it over whey apart from PWO for obvious reasons.

    Yes, flax oil is quite nice in the shakes actually, it depends on the type of whey you use and more so which flavour (if any), your whey is. If it's unflavoured which i tend to go for, then flax oil can make it taste quite nice.

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    Magnitude
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    RE: My Diet - Critique Please. 2006/07/13 00:24:17 (permalink)
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    Well im into chocolate whey at the mo (with the added casein in - 'nutrisport 90+), i go through phases of different flavours. So i'll try it in the shake, and if not, i'll think of another way.

    Can i cook with it? or would the heat change its properties? (could put it on salad i know, but never eat salad) So if i could maybe add it to a stir-fry after its cooked then that's great.

    Lastly, what kind of intake should i be aiming for? (spread over the day of course)

    Thanks Gaz.

    EDIT:

    'caseinate' is listed on the web as a derivetive of 'micellar casein'... are we talking of the same thing then? my protein drink has whey and micellar casein in it. That's still cool right? Doesnt have to be 'caseinate' specifically?
    post edited by Magnitude - 2006/07/13 00:27:28

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    Fuzzi_Bear
    #7
    OoOGazOoO
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    RE: My Diet - Critique Please. 2006/07/13 00:25:49 (permalink)
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    I couldnt say how much you should be aiming for.

    The Origin Test may interest you, you can run a search for it.

    Otherwise, its just a matter of monitoring your progress and adjusting where needed.
    #8
    Magnitude
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    RE: My Diet - Critique Please. 2006/07/13 00:28:38 (permalink)
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    Added this above but you were too fast to reply

    ORIGINAL: Magnitude
    caseinate' is listed on the web as a derivetive of 'micellar casein'... are we talking of the same thing then? my protein drink has whey and micellar casein in it. That's still cool right? Doesnt have to be 'caseinate' specifically?

    Formally Known As:
    Fuzzi_Bear
    #9
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