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Planned diet...

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stuntcock
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2007/06/19 22:49:08 (permalink)
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Planned diet...

heya guys, planning to run the following diet:

meal 1: 50grms whey in water or scrambled egg (6 eggs, 2 whole, 4 whites) and 50grms oats in 200ml of semi skimmed

meal 2: 50grms pasta, 1 can tuna, mixed veg, dressing

meal 3: 2 pitta bread, 200grms chicken or tuna as filling, low fat mayonaise

meal 4: (PPWO) 50grms whey, 2 pieces of fruit, 50grms oats or maltodextrin blended in water

meal 5: (PWO) 2 medium chicken breasts, 50grms rice or boiled potatoes and large helping of veg, 1000mlg flax capsule

meal 6: 300grms cottage cheese, 1000mlg flax capsule

currently 6'1'', 15st 10lbs, 13% bf and planning to add muscle while hopefully not gaining too much bf.

its only a rough guide as im just starting out again but this should give me roughly 2800 calories, seems low on fats to me so anywhere i could add good quality would be ggggreat, plan to switch some of the chicken/tuna for mackrels on some meals and thinking of adding maybe peanut butter or nuts throughout the day. also yr opinions on whether its a little heavy on carbs in the middle of the plan and where these could be shifted e.g more at breakfast to compensate, thanx
#1

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    OoOGazOoO
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    RE: Planned diet... 2007/06/20 09:23:08 (permalink)
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    Meal 1 - Reduce the whey and up the oats here.

    Meal 2 - Up the pasta here.

    PPWO? ? ? Is that your pre workout or post workout? ? ?
    #2
    stuntcock
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    RE: Planned diet... 2007/06/20 13:08:26 (permalink)
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    cheers gaz, PPWO is pre-post workout...not sure where i got that from but thats straight after training.

    whats yr opinions on whey vs eggs for breakfast??? thought that whey would be a better choice as its faster acting and has a higher bv and would mean i can use eggs later in the day for a nice omelette or something
    #3
    OoOGazOoO
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    RE: Planned diet... 2007/06/20 13:09:55 (permalink)
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    PPWO = pre post workout, so basically its pre workout? ? ?

    Egg whites are fine at breakfast.
    #4
    danchubbz
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    RE: Planned diet... 2007/06/20 13:11:46 (permalink)
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    u sure that comes to 2800 cals, at first glance it seems more.

    Anyway I think for a guy your size you would need more to bulk up

    how often are u training?
    #5
    stuntcock
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    RE: Planned diet... 2007/06/20 13:18:22 (permalink)
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    training 4 days a week and starting to jog 3 or 4 nights a week, comes to roughly 2800 but havent used a calorie counter to calculate exactly.

    although im 220 im 13% bf so ive calculated my daily requirements around my lean weight, althought some addition bf is probably unavoidable on a bulk id like to avoid gaining too much.
    #6
    danchubbz
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    RE: Planned diet... 2007/06/20 13:21:48 (permalink)
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    ORIGINAL: stuntcock

    training 4 days a week and starting to jog 3 or 4 nights a week, comes to roughly 2800 but havent used a calorie counter to calculate exactly.

    although im 220 im 13% bf so ive calculated my daily requirements around my lean weight, althought some addition bf is probably unavoidable on a bulk id like to avoid gaining too much.


    if your doing weights x4 and cardio x 4 there's a fait bit of output there so make sure your diet accomodates that.

    I'm sure you've heard this b4 but I guess the best thing for u 2 do is train, eat and monitor your progress and tweek diet if needed from there.

    Good luck pal.
    #7
    OoOGazOoO
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    RE: Planned diet... 2007/06/20 13:23:55 (permalink)
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    ORIGINAL: stuntcock

    training 4 days a week and starting to jog 3 or 4 nights a week, comes to roughly 2800 but havent used a calorie counter to calculate exactly.

    although im 220 im 13% bf so ive calculated my daily requirements around my lean weight, althought some addition bf is probably unavoidable on a bulk id like to avoid gaining too much.


    2800 does seem low for someone of your stats and your goals.
    #8
    stuntcock
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    RE: Planned diet... 2007/06/20 15:57:22 (permalink)
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    well, PPWO is my shake straight after my training, then i have a meal about an hour and a half after to get some solids which is my PWO. hope that makes a lil more sense.

    gonna do a more precise calorie count later tonight when ive got more time as im only able to pop back and forth on here in the days, ill let u guys know the final figure but thanx so far, gonna take gaz's advice on meal's 1 & 3 and increase the carbs so prob 100grms of oats at breakfast and 100grms of pasta in meal 3, thats another 400 calories alone

    plan to start with this and monitor my gains each few weeks, if im not making progress and staying around the same bf level then calories will be increased, was thinking that protein and fat content may be a little low anyway so ne idea's where these could be increased would be great.

    #9
    Faux Real
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    RE: Planned diet... 2007/06/20 16:32:26 (permalink)
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    Normally its:

    PWO = post work out, often a shake
    PPWO = Post-PWO, often a protein and carb based meal
    Pre-WO = before the work out
    #10
    stuntcock
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    RE: Planned diet... 2007/06/20 18:06:44 (permalink)
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    cheers joe, ill try to be a bit more clear on future posts, still learning
    #11
    Faux Real
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    RE: Planned diet... 2007/06/20 23:25:13 (permalink)
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    Nice name by the way.

    Does it mean anything?
    #12
    1ManRiot
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    RE: Planned diet... 2007/06/21 00:22:36 (permalink)
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    LOL think Loch Ness Monster at bath time

    Unaffiliated. 
    #13
    stuntcock
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    RE: Planned diet... 2007/06/21 13:22:05 (permalink)
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    haha, cmon guys stop flirting...whats in a name anyway ;)
    #14
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