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Need helping forming diet plan

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Xsjado
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2008/05/21 17:57:54 (permalink)
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Need helping forming diet plan

I'm having some trouble coming up with a diet routine set in stone, so I was hoping you guys could help. I've made a list of all the things I eat day to day, (I'm pretty fussy btw - so don't laugh :D).

I'm 18 atm. I really want to gain muscle, but want to loose my belly :( So I was hoping by doing some Low HR Cardio, Lifting heavy and eating right I could get closer to achieving this?

So anyway, here it goes..
(I don't eat all off theese, just options)

Brecfast:

Big bowl of wholegrain cereal, (Shreddies)
Fruit - (apple,orange,bannana, grapes - normally one piece)
2 x Yoghurt (10g Protein 10g Fat 20g Carb)

Occasioanlly - Full brecfast (which for me includes):

Beans
Toast
Bacon - fat
Sausage (60%+ meat)

Lunch:

Beans on wholemeal toast
Beans on jacket potato
Sandwich :( ^ should start eating more of them..

Dinner:

Cajun Chicken Wraps (rarely) - Should eat more?
Cajun Chicken + potatoe - New portatoes/Mash/Jacket
Steak + potatoe
Chicken fillet strips + potatoe

Snacks:
2 x yoghurt






#1

9 Replies Related Threads

    JingPuerh
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    RE: Need helping forming diet plan 2008/05/21 18:18:37 (permalink)
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    ORIGINAL: Xsjado
    Brecfast: You need some protein here to start your day mate! Try and get 30g protein at each of your 6 daily meals at your weight

    Big bowl of wholegrain cereal, (Shreddies)
    Fruit - (apple,orange,bannana, grapes - normally one piece)
    2 x Yoghurt (10g Protein 10g Fat 20g Carb)

    Occasioanlly - Full brecfast (which for me includes):

    Beans
    Toast
    Bacon - fat
    Sausage (60%+ meat)

    You should really be having a mid-morning meal if you want to gain lean mass

    Lunch:

    Beans on wholemeal toast
    Beans on jacket potato
    Sandwich :( ^ should start eating more of them..

    You should really be having a mid-afternoon meal if you want to gain lean mass

    Dinner:

    Cajun Chicken Wraps (rarely) - Should eat more?
    Cajun Chicken + potatoe - New portatoes/Mash/Jacket
    Steak + potatoe
    Chicken fillet strips + potatoe

    Snacks:
    2 x yoghurt

    You should really be having a snack before bed if you want to gain lean mass. Go for a slow-release protein and some complex carbs. If you can go to myprotein on the web and get yourself a big bag of their Whey Protein Concentrate (for in the day, to get your Protein intake up) and a bag of Milk Protein Concentrate for this before-bed feed (MPC is very slow release). While you're at it get a bag of the ultrafine oats - which are great for boosting up your carb intake.



    I'm hoping others will really chip in for you here. Straight away, looking at your diet, I reckon you're seriously low on protein intake and kilocalories. To my eyes that looks like a cutting diet not a gaining diet. I'd also say your fat intake was probably quite low too. There is a great article on here with a suggested gaining diet. Now, bear in mind that diet is for someone with 200lb of Lean Mass - you weigh 80Kg so that's 177lb total, some of which will be non-lean weight so that diet's too much for you. But use it as a basis - you probably need to be aiming in the region of 2500-3500kcals/Day with about 200-250g of that coming from protein.
    Good luck!

    fah_gedda_boudit: "At the end of the day I don't think it really matters what it tastes like. If the liquid stuff is what you can get, well ger'it down yer neck & cowboy up"
    #2
    Xsjado
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    RE: Need helping forming diet plan 2008/05/21 20:10:44 (permalink)
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    my problem is when i try to bulk it goes straight to my stomach, i also failed to mention i take CNP Pro mass which has 35g protein 30g cabrs per 2 scoops of water.. but not sure when to take, also creatine ethyl ester which im taking prior to training
    #3
    Xsjado
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    RE: Need helping forming diet plan 2008/05/22 11:34:36 (permalink)
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    Hmmm.. any suggestions for quick meals that are around 30g of protein in each? or have any ive listed covered it?
    #4
    OoOGazOoO
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    RE: Need helping forming diet plan 2008/05/22 12:38:20 (permalink)
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    Hi mate.

    What are your stats? ? ?

    Dont try to cut and bulk at the same time.

    Focus on one goal and go for it.
    #5
    geordie_john
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    RE: Need helping forming diet plan 2008/05/22 13:54:33 (permalink)
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    tins of tuna/mackrel in sunflower oil on whole meal toast around 30g protein essential oils are in there i ussualy put some olive oil on there 2
    #6
    Xsjado
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    RE: Need helping forming diet plan 2008/05/22 16:18:26 (permalink)
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    I'm 18. 6" tall, 77-80kg 21% bf!. If it's possible to do a lean bulk that would be great, i really just want to loose my belly!
    #7
    OoOGazOoO
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    RE: Need helping forming diet plan 2008/05/22 17:44:41 (permalink)
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    Lean bulking wont reduce your bodyfat that you already have.

    Lean bulking is the intention to add muscle mass with little bodyfat.
    #8
    Xsjado
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    RE: Need helping forming diet plan 2008/05/22 23:50:31 (permalink)
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    So do you think I should cut to loose my bf then lean bulk? My plan atm, is to do heavy weights/low hr cardio and try and eat 6 meals with 30g protein or more in each? that sound about right?
    #9
    OoOGazOoO
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    RE: Need helping forming diet plan 2008/05/23 09:56:47 (permalink)
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    The choice is yours to be honest.

    It depends which goal you would rather achieve first, losing fat or gaining muscle.
    #10
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