[adam200]

Hey guys, new around here thought i would post my diet see if any changes need/should be made. Im 5"11, weigh about 75kg (165lbs), bodyfat is 12-13%.

Current Routine is... Mon: Chest, Tues: Back/Traps, Wed: Arms, Thurs: Legs, Fri: Shoulders/Traps. 5 Minute warmup run pre-weights, then 10-20 minute x trainer after weights. Saturday hit 45 mins cardio and sometimes sunday. Do a fair bit of running and always active...

Heres my diet...

Pre-Workout-7am:
12g Green Mag
12g White Flood
12g Purple Wraath

Post-Workout-9:00am:
48g ON 100% Whey
24g Carbo Gain

Breakfast-9:30am:
1 Cup Uncle Toby's Oats
180ml Skim Milk
1 Tblsp Honey

Mid-Morning-11am:
1 Banana

Lunch-12:30pm:
200g Chicken Breast
2 Cups Vegetables
1/2 Cup Brown Rice

Mid-Afternoon-3pm:
2 Slices Wholemeal Bread
1 Tablespoon Natural Peanut Butter
1 Banana
95g Tuna

Late-Afternoon-5pm:
1 Apple
1 Yogurt
1 Orange

Dinner-7pm:
200g Steak
2 Cups Vegetables
1/2 Cup Brown Rice

Before-Bed:
24g ON 100% Casien

I also throw in a fishoil and flaxseed tablet with breakfast, lunch n dinner. Snack on some almonds when im hungry during the day etc...

Any suggestions would be greatly appreciated

Thanks

[Rugger]

How many calories, grams of protein, grams of carbs, grams of sugar are in there

[adam200]

I havnt worked it out with the 1 Cup of rice a day.. but without that its about..

calories: 2200
Protein: 260g
Carbs: 215g
Suger: 100g
Fat: 40g (without fish oil n flaxseed)

and my goal is 2 stay pretty lean, dont want 2 bulk until after summer (im from australia)

[adam200]

any1???

[Highlanda01602]

You have a pretty solid diet here, and I think you know what you are doing for the most part. Here are a few suggestions to clean up some weakspots that I would personally address:

- IMO you do not need 48g protein post workout. A scoop and a half (something like 35g) is more than enough post workout, especially when you are eating ~30 minutes later. Depending on how you train, you may want to increase the Kwick Carb for additional recovery. A better option would be to bring in your mid-morning meal at that time (the banana) for the additional CHO.

- Mid-morning meal is fairly weak and unbalanced. You can cut that meal out entirely, or you can balance it out. A tablespoon of peanut butter along with a piece of fruit works, or your choice of nuts (get at least some protein to balance the insulin). Something to mention - you have very little fat intake.

- Good job on cutting out sugars, but you have two glaring weak spots that can be cut out easily. The honey with your oatmeal is not optimal. Dice fruit, berries, what you will for taste, but get the honey out of there. The other spot is the yogurt at your "late afternoon" snack. You have your CHO from two natural sources of fruit, no need for an additional source, especially when its refined sugar (I don't know of any truely healthy yogurt, check the label). Similiar to your "mid-morning" meal, I would suggest balancing out the macronutrients here and getting some protein and fat. 3-4oz lean deli turkey + 9-10 grams of fat from healthy nuts fits in well in place of the yogurt.

- I would cut out the brown rice at dinner, as you do not need such a carbohydrate late in the day. 2c vegetables fits well, good to see that there. Bring in an additonal cup of vegetables to go alongside your casein protein, and have a few more nuts/seeds with that shake for healthy fats.


At 165lbs, you do not need 260g protein. That's over 1.5g per pound of BW, and 1.5 should be the absolute max that you go. I would cut back 40-50g there, keep your carbohydrates roughly the same, and bring the fat uptake way up. You could seriously use additional fats. Your active, and the healthy fats are you best source of fuel.
In my opinion, with your activity level, you should strive for:

200-210g protein
220g carbohydrate (cut out all refined sugar when possible, and majority of CHO from fruits and vegetables)
90g fat
------- ~2500 kcal, up from about ~2250kcal before. I wouldn't hesistate to cut back a few more on the CHO, but you will find your best performance coming from a matched ratio.

[Resolve]

I agree you for the most part, Highlanda, except that I would have gone with the yogurt and cut out the fruit that late in the day, particularly fruit as high in fructose as apples and oranges. Yogurt can be great for you if your not buying the sugar-loaded, non-fat, flavored Yoplait/Dannon "marketed-to-overweight-housewives" crap.

Get plain, whole-milk, organic, live-active cultures yogurt, available at Wildoats, Whole Foods, Trader Joes or any natural foods store. It's very-low glycemically, contains no fructose, it's organic so it will have a great fatty acid profile (CLA from a natural source!) and the bacteria that cultured the yogurt aid in digestion, nitrogen retention, mineral absorption and bowel function. Add in the fact that its got some good protein in there and it's awesome - I even ate every morning during my last cut.

[adam200]

thanks very much mate very helpful. The yogurt 1 buy has the following... 175g Tub - 70cal, 6.5g Protein, 0.2g Fat, Carbs 10.3g, Sugars 8.9g, Sodium 130mg, Calcium 282mg.

I always knew my mid-morning meal wasnt enough, but im kinda not hungry around that time. What im thinking is 2 have the yogurt mid-morning along with some nuts/peanut butter or something... and stick 2 the fruit in the afternoon. Ive also noticed in alot of other diets that people r eating eggs or egg whites... I havnt included any in my diet but i think theres room for some...???

Anywayz thanks very much guys, appreciate your help and suggestions

[Resolve]

Take the apple and the orange, eat them first thing in the morning before you hit the gym.

Have the yogurt in the late afternoon, where you are already having it - just get some that is full-fat, i.e. should have about 8g in a 1cup serving. It's healthy fat, which you need - you're getting hardly any and fat is a major hormonal regulator. Adding some more healthy fat = more testosterone

As for eggs, I think adding them in when you have that banana mid-morning is the way to go. Also eat whole eggs, don't skimp and eat just the whites, cholesterol is a precursor to steroids and won't harm you unless it oxidizes, so unbroken yolks are best. 2-4 is plenty

[Orangepeel]

a year or two ago I posted a similar thread to this on ProMuscle. My stats then where something like 6'0, 180Lbs, and 13ish% BF. These are some of the replies i received:

youre a stick man,just eat heaps of good food and train hard 1 day on 1 day off,put on 50 pouds first before you worrie about this mutch carbs or that mutch protien,but eat more protien then usual.

I must agree, at 6' 182 you need mass. Eat high quality protein sources and good quality carbs. load the fats pretty heavily and train hard. At around 13% and that may be over stating you can eat tons!! Just eat lad!!

OMG! I almost spit my coffee out when I read that! I read the original post and was thinking the same thing but trying to find a way to put it and then I read this - I agree completely. Jesus, man, don't complicate things - you've been reading too much Muscle & Fiction. Have some fun with it - eat and lift - eventually, it will come to micro managment but that time ain't here yet. You aren't eating enough - not enough calories overall, in my opinion. I have had a lot of guys just begin to consume a gallon of milk a day, ideally along with (and not instead of) whatever you are already eating. Just sip the milk all day long - brand new gallon first thing in the morning, empty and in the trash at bed time. Yeah, yeah, I hear some folks saying that could be unhealthy, etc. Well, I began at just under 150 pounds way back when and right now weigh over 270, and probably not much about any of it would the medical community opine as healthy. BUt I gots the goods - the guns and quads and back and so on, so IF that is your "vision" for your future (and seems that way with all the science you already want to embrace) then keep it simple - eat the food and lift the weights and if the scale isn't rising every week then you simply aren't eating enough. You need a caloric surplus at the end of every day - a successful week of that will show in an increased bodyweight. Once you see that scale rising, then access the quality of what has been gained, THEN you may need to readjust ratios but you will be off on the right foot for mass gain.

Any ways, I followed their advice and dropped my macro counts and perfectly timed meals and since then I have become leaner and still put on about 20lbs, my weights in the gym went through the roof and I couldn't be much happier. Best advice I ever followed.

[adam200]

mate you know i tend 2 agree with you, at my age and level of activity i should be able 2 eat n eat n eat, but eat healthy. I want 2 put on size, but i guess its a mental thing. 2 Years ago i weighed 220pounds and was fat. I dropped 80 odd pounds and was alot happier. I dont wanna go down the same road... lol. My thinking is now if i increase my calories i'll put on weight... but i guess im training pretty ****en hard and very active as be4 i wasnt so in doubt i'd gain fat. hmmm.......

[Resolve]

If you want to gain muscle without adding fat, look into a carb cycling diet. Dietary fat doesn't make you fat unless you eat it with poorly timed carbs. In most cases, it is carbs that cause fat gain. THat being said, carbohydrates also make gaining muscle a lot easier - that is where carb cycling comes in. You eat carbs when you need them, and fats at other times, with protein dispersed throughout.

Look up "the carb cycling codex" by Christian thibaudeau - it's a great article and jumping off point for what you seem to want.

[Orangepeel]

Carb cycle is awesome!!! I like to go on 6-7 week bulks and I can gain plenty of good muscle in that time, and with 2-3 weeks of carb cycling I can loose all the fat I gained in that time.

[EasternLEGEND]

SOLID just stick to it bro.

Good Luck

[adam200]

alrite so i've changed things up abit and set out a new diet. Aiming for roughly 3000 calories a day... 270g Protein, 270g Carbs, 100g Fats, 96g Sugar.
Now looks a little something like...

Post-Workout: 9am
37g ON 100% Whey
48g Carbo Gain
P:30g, C:51g, F:3g


Breakfast: 10am
1 Cup Uncle Toby's Oats
180ml Skim Milk
10g ON 100% Casien
2 Eggs
P:32g C:39g F:15g

Mid-Morning:11:30am
400ml Skim Milk
50g Turkey Breast
1 Apple
P:28g C:45g F:1.6g

Lunch: 1pm
200g Chicken Breast
2 Cups Vegetables
1 Slice Wholemeal Bread
P:56g C:35g F:8g

Mid-Afternoon: 3pm
2 Slices Wholemeal Bread
1 Tblsp Natural Peanut Butter
95g Tuna
1 Banana
P:33g C:55g F:15g

Late-Afternoon: 5pm
1 Yogurt
2 Eggs
25g Almonds
P:25g C:20g F:23g

Dinner:7pm
200g Steak
2 Cups Vegetables
P:45g C:5g F:9.4g

Pre-Bed:9:30pm
25g ON 100% Casien
2 Tblsp Natural Peanut Butter
P:29g C:7.6g F:25g

Going to try this for 6-8 Weeks, see the results (if any) then go from there.

[Orangepeel]

looks pretty solid, a few things I would look into though:

-Change the skim milk to whole milk
-move your PB at 3PM to 7PM, try to get fats as close to night as you can.
-any meal or foods at all Pre-WO?
-if you don't already have a huge stock of ON protein, check into TrueProtein or AllTheWhey both make lean isolate proteins and casien's for equal or maybe a little more cash, plus AllTheWhey has some awesome flavors, they sent me some samples and I cant wait to try em out...cinnamon buns, cup cake batter, and plenty more good stuff.

Also I wouldn't plan to eat the EXACT same thing everyday, or chances are your going to miss some pretty key nutrients, try to switch stuff up some days, some of your lean proteins could be sub'ed for eggs, tuna, fish and plenty more! the more interesting you make your diet the easier it will be to follow.