revised diet and work out, what do ya think? - Print Topic

Hey, though i would post an update on my diet, work out and stats since my last post. To see what people think I could improve, my original aim was to forget about loosing the belly just focus on mass but I stat uni again 25th september so trying to cut as much fat as possible as i hold it in all the wrong places (chin, belly, pecs)

my mid section looks slimmer, my body is starting to look like a v rather than a square and I look a lot more toned. My main aim for the time being is getting used to the routine and lifting weight, as well as lowering my body fat. Im looking a lot more toned and slimmer but my scales read between 26% - 29% body fat : ( , not to botherd at the moment as my fitness and overall look is a lot better, I have made it 1 month with out a cigy or beer, and been following this routine to a tee (apart from cake on my bday but every ones allowed a treat ; )

age: just turned 21
weight: 11, 10
height: 5, 7

this is my diet: iv created it myself with some help form this fourm, nutrition is from the packets and internet research.

9.00am
BREAKFAST
27g Poridge with 180ml milk (kcal183 Pr17.8 Carb50g)
creatamax (124cal)
banana (100cal)
Total Kcal407

12.00am
SNACK
Tin Tuna (Kcal190)
apple (60cal)
2x raw eggs (kcal136 Pr11g)
Total
Kcal386

3pm
LUNCH
2 slice wholemeal bread (160cal)
Chicken fillet
(160cal Pr38.4g)
piece fruit 70
Total
Kcal390

6.00pm
SNACK
Half pot cottage cheese (Kcal75 Pr11 Carb4.6)
2 x carrs (60cal 3.2pro 16.2carbs)
200g Onken (190cal 8.4pro 23g carb)
Totalcal425

7.00

WORKOUT – protein shake + 2xeggs (120cal 24.3pr
2.4g carbs)
(kcal136 Pr11g)
creatamax (124cal)
Total
Kcal380

7.30
DINNER
Wholemeal 2x (160cal)
tin sardines (163cals)
or Piece Salmon
fruit (70cal)
Total
Kcal393

10pm
SNACK
25g peanuts
(150cal Pr6.3g Carb2g)
Fruit 60cal
half-Pint Milk (Kcal135 Pr10 Carb13)
Total
Kcal345

TOTAL CAL: 2726

MY WORKOUT:

6pm
Monday: Workout 45min
biceps/triceps – 4mile run - stretching

Tuesday: 8min abs

Wednesday: Workout 45min
chest/back – 4mile run - stretching

Friday: Workout 45min
shoulder/lats – 4mile run - stretching

Saturday: 8min abs

The only suplements im using are promax, and creatamax. and also bought some lipo6 but that made me feel realy anxious and wired so stoped using yesturday.

could this rouitne, still give me mass gain and fat loss, i would like to loose the fat, once im down to around 15% i would want to up the callories and cut down on the cardio, what do ya think?

M

im away tomorow so i moved my chest workout to this evening and just finished

workout: bench press, dumbell press, flys, inclind bench press, inclind dumbell press, inclind flys

3sets of 12 or till failer for each

folowed by (adsacly) 4miles road running in 32min, and i feel amazing ;D

Hi mate,

Diet is way off.

Why 27 grams of porridge for breakfast? Cut the milk and double your porridge.
Include more green veg.
Pre workout meal isnt even a meal - have some mashed potatoes and fish or something simular.
Dont eat raw eggs.

Looks to me like you have just got some standard calorific values etc out of a book and strung together a diet rather than actually thinking about it properly. Dont eat snacks - eat meals.

25 grams of nuts and a glass of milk for your last meal???

Have some eggs and oats!

PJ

Hey, thanks for getting back PJ,

I picked the foods out of an article of “Top 50 foods every man needs”, and went round tesco and bought what I could on the budget I had, Iv got the food value from the food packets, it may look bad but I really tried to think about it lol, the problem is iv stocked up on this food : (
I bought a lot in bulk, if you have the time, could help with a new diet plan? At what times of the day should I be eating? If I wake up at 8, what the best time to work out in the evening? I normally finish uni around 5.30

In the freezer:
9times chicken fillets (packet says 170cals per fillet)
26times salmon fillets was on speacial offer at half price so stocked up (packets says 150cals per fillet)

In the frige:
10times tesco value 200g pot cottage cheese (pack says 75cals in half a pot 100g)
iv always got pint of milk
iv always got eggs
four pots 500g pots of onken yogurt (pack says 104cals per 100g)

in the cupboard:
16times tins tuna in sunflower oil (tin says half a tin is 135cal)
8times sardines in sunflower oil (tin says half tin is 92cal)
carrs biscuit 30cal per biscuit
loads of poridge! I bought them in the pre weight packets of 27g
loads pasta
loads rice

Veg: always have
broccoli
carrots
potatoes
cauliflower

fruit:
apples
bananas

supplements:
creatamax
promax

could I get a diet out of this? Thanks for the help.

M

Just remember mate.. Bodybuilding / fittness training.. what ever.. its all trial and error.. So always keep ur head up.. be open minded about trying things and always give 110% to that..

After a few error's things click into place.. im sure PJ will be able to help you more with your diet :)

Can I just ask..

PJ you say don't eat raw eggs?? Why exactly Dorain Yates recommended to me drinking them raw so now im baffled...

lol dorain yates is old skool+a brummy. no offence to tank. lol

Dont eat raw eggs - because they taste much nicer cooked for a start! Second even the lion stamped eggs are not 100% salmonella free, third they contain avidin which is destroyed by heat (cooking). Avidin is a protein which can affect your digestion. My view is if youy gonna drink a meal have a shake. Food is for eating, shakes are for drinking.

PJ

lol. i dont think i could manage to drink raw eggs my self. have heard of a few old school bodybuilders who do it mind. i dont think they had nice banana flaviored protien drinks back then lol. i did go past a stage of drinking a mushy tuna in a cup and that was enuff to make me buy a tub of whey lol

hi mmcallie

your diet needs to look like this for optimum healthy growth, about 17 calories per 1lb of body weight per day depending what activitys
you do through the day , your job etc. so if you are 11.5 stone and you want to stay at that weight you require 2737 calories per day to
maintain your weight plus a further
100 cals per day for any extra activity you do. you need 65% of the calories in carbohydrates / 25% protein /10% fat
the meals should be split up into 6 per day . 1 gram of protein is 4 calories / 1 gram of carbs is 4 calories / 1 gram of fat is 9 calories
make shure you eat only good proteins, complex carbs and polyunsaturated fats.
if you want to put on weight say to 12 stone ( 168 lb) take 2856 calories per day plus the 100 for extra activity if you are putting more than a kg per week cut back slightly on the calories if however you are not putting 1 kg per week higher the calorie intake slightly.
1 kg per week will give you good lean body weight with little fat. its trial and error as others have mentioned,

OH AND DONT EAT RAW EGGS

meathead

try it for about 2 weeks and if you are

RAW EGGS SUCK TO BE HONEST  :X

TRIED IT THIS MORNING N BARFFED EVERYWHERE

NEVER AGAIN,  COOKED IS WAY BETTER

FOOTSOLDIER  ;D

try a boiled egg shake , 4 eggs and hlf a pint of water whisked with an electric whisker, smells bad. but it's a good way of getting eight eggs down in a mornin plus oats and such. i usually have 4 whisked and 3 whites scrambled with one yoke aswell, try some dextrose to sweeten it up and some cream,and a table spoon of oly or Udo's choice

try it and see, you could also add a kiwi and some mint.

Oh mate that sounds nasty.... egg smoothie, I'd rather gargle my own Jizz I think!

haha fvck that :D whats wrong with plain old scrammbled egg on toast etc?

Again - whats with blending solid food? Eat whole food - drink shakes - simple!

Quoted from PJ

Again - whats with blending solid food? Eat whole food - drink shakes - simple!

Unless he has no teeth lol!
On a serious note i agree with PJ drink shakes and chew your food dont blend it!

each to there own but that sounds hard to get down let alone keep down!!!! the ways we try and get more protein in us! :)

Quoted from Royale

try a boiled egg shake , 4 eggs and hlf a pint of water whisked with an electric whisker, smells bad. but it's a good way of getting eight eggs down in a mornin plus oats and such. i usually have 4 whisked and 3 whites scrambled with one yoke aswell, try some dextrose to sweeten it up and some cream,and a table spoon of oly or Udo's choice

try it and see, you could also add a kiwi and some mint.

personnaly i think that there is too much fish in your diet, i would substitute fish for chicken where possible. Fish is lean but it doesnt contain all of the 8 essential amino acids neccesarry for building muscle. the best source of protein is egg protein thats why we use whey. but even whey doesnt substitute a proper meal. use smoothies where possible aswell, i live by smoothies along with a proper meal. whey with olly, flaxseed oil. or Udo's will digest slower and thats why we mix it with an oil. It all depends when you need it most. thats why we use whey pro isolate Post workout. You have to consider roughly how long your food is goin to take to digest for each meal (glycemic index of foods). So you get the nutrition you need when you need it throughout that day.

high glycemic foods white rice, potatoes, pasta, etc are best used post workout, (high glycemic foods elevate blood suger levels) as response to this unsulin is released, and IGF1 (insulin like growth factor-1) your diet even if your using gear, is to take advantage of your natural anabolic potential. thats why you eat so many calories (or what is known as an anabolic diet), so your diet is not just about the amount of calories but focused mainly on the correct foods and which times to eat each meal. To promote certain harmone levels throughout the day.

100 gram of dextrose post workout will have an even better effect on IGF-1 post workout, and mix it with a whey isolate for even better effect. this is when you really need it most. to reverse the catabolic process, and supress the catabolic hormones.

the only draw back to natural production of IGF-1 is that growth harmone supresses testosterone inhibition. so you have to time insulin release precisely when you need it, high blood suger levels all day will just supress testerone and inhibit protein synthesis. So you gain fat and lose muscle.

You need to do some more research and get your diet bob on. if you need some diet advice PM me i got mine spot on.

Quoted from Ricky

Unless he has no teeth lol!
On a serious note i agree with PJ drink shakes and chew your food dont blend it!

You need a proper whisker mate, i dont chew mine goes straight down the hatch.

I drink raw eggs in my first shake and my last shake but its mixed with protein powder and you can't taste them.

Quoted from tam25

I drink raw eggs in my first shake and my last shake but its mixed with protein powder and you can't taste them.

they're only eggs at the end of the day, just get em down.

Quoted from Royale

personnaly i think that there is too much fish in your diet, i would substitute fish for chicken where possible. Fish is lean but it doesnt contain all of the 8 essential amino acids neccesarry for building muscle.

Chicken doesn't have all of the amino's in the correct quantities for building human tisue either.

The trick is to vary the protein sources throughout the day not just swap chicken for fish. I remember years ago, Paul Borresen used the exact human muscle tissue breakdown profile to make his protein powder at the time (ravage 5 or something similar).

Mixing eggs, different fish species, beef, mutton, Foul, Dairy (whey, casein etc), nuts, seeds, pulses and supplementing with Glutemin, BCAA's etc is required to bath ythe system in all the correct amounts.

You obviously know your stuff Royale so post up some diets for us mate.

Print Topic - Archive