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critique would be appreciated

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pauliewalnuts
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2006/07/16 11:35:39 (permalink)
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critique would be appreciated

Hi, I would appreciate some critique following your recommended diet/goals format:

I have been training for 18 months, mainly cardio, and only 2-3 months ago have decided to try and bulk and concentrate more on weights. I have no wish to become really big, I am just looking to add on about 1 stone of muscle. I am particuarly trying to put the weight on my legs and have seen a really good result on my calves over the last 2 months. I train legs twice a week, one day cardio, and two days upper body with two days rest in between.

Typical Diet over last month or so:
6.30 get up and have fresh fruit smoothie (usually berries, banana) with 30g whey
6.45 2-3 shredded wheat with milk (I need fibre at this time for bowel reasons)
10.00 tin of mackarel, pilchards or sardines
12.30 chicken salad or chicken in granary roll
17.00 Pre work out small sandwich (always granary bread) or cereal (oats) before workout
18.00 PWO 40g whey in tropicana orange juice (I can't stomach it in water!)
19.00 main meal of chicken breast/fish or steak with plenty of veg and potatoes or rice
21.00 I often struggle with this meal as I am usually really full, but may have 2 eggs on 1 slice of granary bread for example
22.00 bed

On non training days I ditch the pre and post workout. I also drink 4 to 6 glasses of water a day, and maybe the odd glass of wine with my main meal.

I am 31, 5' 9.5", 10.5 stone, I don't know my body fat, but I have very little that is visible.

I work in an office most of the day, but usually get out and about and walk maybe 2 miles most days.

I don't take any supplements other than unflavoured whey, as above.

I probably go out once a month on average and have a skinful of beer.

Thanks in advance for any responses...
#1

4 Replies Related Threads

    ink
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    RE: critique would be appreciated 2006/07/16 12:03:42 (permalink)
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    ORIGINAL: pauliewalnuts

    Hi, I would appreciate some critique following your recommended diet/goals format:

    I have been training for 18 months, mainly cardio, and only 2-3 months ago have decided to try and bulk and concentrate more on weights. I have no wish to become really big, I am just looking to add on about 1 stone of muscle. I am particuarly trying to put the weight on my legs and have seen a really good result on my calves over the last 2 months. I train legs twice a week, one day cardio, and two days upper body with two days rest in between.

    Typical Diet over last month or so:
    6.30 get up and have fresh fruit smoothie (usually berries, banana) with 30g whey A favourite of mine
    6.45 2-3 shredded wheat with milk (I need fibre at this time for bowel reasons)
    10.00 tin of mackarel, pilchards or sardines Have some carbs with this meal IMO
    12.30 chicken salad or chicken in granary roll
    17.00 Pre work out small sandwich (always granary bread) or cereal (oats) before workout
    18.00 PWO 40g whey in tropicana orange juice (I can't stomach it in water!) Not ideal, have you tried adding glucose to water or even your orange juice
    19.00 main meal of chicken breast/fish or steak with plenty of veg and potatoes or rice
    21.00 I often struggle with this meal as I am usually really full, but may have 2 eggs on 1 slice of granary bread for example Not enough protein, particularly if your previous meal was a fastish absorbing protein like fish, you may find casein shakles go down OK
    22.00 bed

    On non training days I ditch the pre and post workout. I also drink 4 to 6 glasses of water a day, and maybe the odd glass of wine with my main meal.

    I am 31, 5' 9.5", 10.5 stone, I don't know my body fat, but I have very little that is visible.

    I work in an office most of the day, but usually get out and about and walk maybe 2 miles most days.

    I don't take any supplements other than unflavoured whey, as above.

    I probably go out once a month on average and have a skinful of beer.

    Thanks in advance for any responses...



    #2
    L J
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    RE: critique would be appreciated 2006/07/16 15:24:59 (permalink)
    #3
    pauliewalnuts
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    RE: critique would be appreciated 2006/07/16 22:21:54 (permalink)
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    thanks for the advice.

    I thought it was recommended to have whey PWO? or are you saying it is not a good idea to mix it with orange juice PWO?
    #4
    Yib
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    RE: critique would be appreciated 2006/07/17 06:31:40 (permalink)
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    The carbs in orange juice can mostly come from the sugar - fructose. (Some may have added fructose corn syrup - others may have somewhat equal amounts of fructose and glucose).
    Fructose is what is mainly used to replenish liver glycogen stores when they're depleted. It replenishes liver glycogen faster than glucose would. Once the stores are full.. the extra sugar is stored as fat. If the liver's glycogen stores are depleted then it can still go to other sources to replenish itself.. the liver doesn't need to rely on fructose only.

    One thing you're looking for PWO is to replenish your depleted muscle glycogen stores. This is achieved quickly with glucose/dextrose and/or maltodextrin. Fructose is not used to replenish muscle glycogen stores. That is why he advised you to perhaps look into using glucose/dextrose in the shake pwo.
    So now, if you consume enough glucose to provide what the body needs to replenish muscle glycogen stores and have 'extra'.. then it can eventually be used to replenish liver glycogen stores as well.. if they have been somewhat depleted.

    Muscle glycogen stores can hold/store more glycogen than the liver. So you're basically "safer" using glucose/dextrose and/or maltodextrin PWO over fructose in terms of 'fat gain'.
    post edited by youngitalianbabe - 2006/07/17 06:37:04

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