[blades]

Hey folks,

Wanted to post my current diet and get some feedback on it. I'm currently trying to pack on mass, but very lean. I feel carbs make me soft very quickly, so I have them pretty low at the moment.

My stats : 33, 6ft 3", 233lbs, not sure on bodyfat, would like to think high teens, check my photo's.

I'm working evening, so here is how things are at the moment:

Whenever I wake up....
10:00 - 1 cup oats, Creakic, Max's WPI Protein

11:30 - Gakic, NO-Xplode

12:00 - Leukic, Purple Wraath (during workout)
12:15 - WORKOUT

14:00 - End of workout
14:45 - Creakic, turkey, tomato, cheese on wholemeal (x2) Max's WPI Protein

16:00 - Go to Work

17:00 - can of tuna something like this

18:30 - another can of tuna

20:00 - maybe 2 cans of tuna

22:00 - finish work
22:20 - TV Dinner....... - usually turket or chicken & Max's WPI Protein

01:00 - bed

I'll usually snack on banana's or mixed fruit / nuts during the day, or like right now at 23:15 :p

Food / Diet has never been my strong point, so be gentle and really basic :) Like "eat more pasta / rice / tuna". Also I'm not much of a cook, so I like quick and easy :)

EDIT: Yes I am swapping over to BSN supplements when this stuff runs out. So I'll probably be taking Nitrix, NO-Xplode, CellMass & Syntha-6

[ZackKnight]

Glad to see you're switching over, cuz Muscletech is crap.

You will gain some fat during a bulk man. So no offense, but get that idea out of your head right now. You can do it lean, but either way to gain mass you will be gaining some fat.

You need:

1g of protein per lb of lean body weight
2 to 3g of carbs
about .5g of fat.

You should be taking in 25% of ur carbs in the morning
20% pre-workout
25% post-workout
30% mixed throughout the rest of the meals for your day.

[ZiR RED]

Take the money you are wasting on all those supplements and invest in some real food.

Egg whites in the morning, chicken, fish, lean beef, brown rice, wheat pasta, beans, veggies, etc.

Too much reliance on supplements.

Br

[mostmuscular84]

I agree simplify your supplements. I only use a few as staples: whey protein, creatine, glutamine, and bcaa's. i take a few others such as cla an multivitamins but trust me those for are the core supplements. more food and what are you looking to do. if you want to bulk you need to eat red meat and chicken fish is a good source of protein but red meat has all the nutrients you need plus has good fats in it

[blades]

Originally Posted by ZiR RED

Take the money you are wasting on all those supplements and invest in some real food.

Egg whites in the morning, chicken, fish, lean beef, brown rice, wheat pasta, beans, veggies, etc.

Too much reliance on supplements.
Br

What type of horseshit response is this? So for the visually impaired, who apparently can't read very well, lets go over the actual food I'm eating....

Oats, turkey, salads, wholemeal bread, up to 500g of tuna, chicken / turkey, potato's, carrots, beans, nuts, banana's.....from your list above, the only thing I'm missing is egg whites, beef, rice & pasta.

I deliberately don't eat pasta as I get too soft. I know you put on some fat when bulking, but I don't believe in the whole blow out by 30lbs to then diet back 25.

Wasting money on supplements? Hmmm....I'm taking a protein powder, creatine, BCAA, NO stim (the basics) + for the last 2 weeks I TRIED a strength supp and an anabolic supp. Wow!!! 2 new ones! Break the bank! Plus they resulted in the BEST workouts I've ever had. BTW I've been throwing weights around for just on 20 years, 4 years seriously, then 3 years off and now I've been back about 6 mths seriously.

If anyone wants to give some real advice on how to actually change the diet, like "Keep eating the oats for breakfast, but also knock back a few egg whites as well", or "supplement one dinner a week with some more carbs like pasta" then feel free.

Dumbass comments don't really help anyone....

So with my stats:

1g of protein per lb of lean body weight
2 to 3g of carbs
about .5g of fat

233 lbs @ say 20% bf? = 187 lean? So.....
Protein = 187g
Carbs = 470g
Fat = 95g

I workout pretty well about 2 hours after I wake up. So I eat breakfast, wait till that settles and get ready for the workout. I guess because I don't eat that many carbs, most of what I'm getting is in the oats with breakfast?

[ZiR RED]

I gave you feedback based upon the limited info in your initial post, which reminded me of a muscletech advertorial gone bad.

This makes things a little easier, now we have some sort of schematic to work off of:

Originally Posted by blades

So with my stats:

1g of protein per lb of lean body weight
2 to 3g of carbs
about .5g of fat

233 lbs @ say 20% bf? = 187 lean? So.....
Protein = 187g
Carbs = 470g
Fat = 95g

I workout pretty well about 2 hours after I wake up. So I eat breakfast, wait till that settles and get ready for the workout. I guess because I don't eat that many carbs, most of what I'm getting is in the oats with breakfast?

Lets keep the numbers round:

200 protein
450 carbs
90 fat

about 3400 calories

split your protein fairly evenly over all your meals.

Since you workout in the am...

breakfast should have 135 grams of carbs.
post workout/inworkout shake should contain about 70
post workout whole food meal should contain another 135

split the remaining 140 over the next 3 meals.
Keep fats low at these meals
Your final meal should be protein and the remainder of fat you need to consume. 5g from fish oils, the rest from monounsaturated sources: extra virgin olive oil, almonds, etc.

in/post workout shake can be simple carbs
breakfast can be a mix of grains and fruits, since you are training right after
the remainder should be complex with a fiber to carb ratio no less than 8:1

Don't take things so personally, it will raise your blood pressure

Br

[YM123]

Originally Posted by ZiR RED

I gave you feedback based upon the limited info in your initial post, which reminded me of a muscletech advertorial gone bad.

This makes things a little easier, now we have some sort of schematic to work off of:



Lets keep the numbers round:

200 protein
450 carbs
90 fat

about 3400 calories

split your protein fairly evenly over all your meals.

Since you workout in the am...

breakfast should have 135 grams of carbs.
post workout/inworkout shake should contain about 70
post workout whole food meal should contain another 135

split the remaining 140 over the next 3 meals.
Keep fats low at these meals
Your final meal should be protein and the remainder of fat you need to consume. 5g from fish oils, the rest from monounsaturated sources: extra virgin olive oil, almonds, etc.

in/post workout shake can be simple carbs
breakfast can be a mix of grains and fruits, since you are training right after
the remainder should be complex with a fiber to carb ratio no less than 8:1

Don't take things so personally, it will raise your blood pressure

Br

great response

and blades zir red is one of the most knowlegable members on this board so your lucky getting any help off him after what you said because if it was me i certainly wouldn't help you

[ZackKnight]

yeah, i see some hostility man. chill. everything's copasetic here man

[mostmuscular84]

man that was great ass advice don't throw his advice back in ur face you need both protein and carbs at every meal especially breakfast since it will stop the catabolic state your body is in when you sleep. On the other hand though based on what you said about pasta making you to soft you may be sensitive to carbs I am and I limit myself to equal portion carbs and protein. If I am not training on a day i will cut back my carbs slightly as well since my body doesn't need the extra carbs for that day.
My general breakdown would be 1.0-1.5 g per lbs a day of protein and carbs and about .5g per lbs a day of fats from good sources such as almonds, fish, almond butter, olive oil, or other nut oils. good luck

[chrispghmuscle]

Blades.

first off ZiR RED is not that type of person ( meaning not rude ) .. He's knowledgable and is giving his advise for free.

I don't know maybe you had a bad day and his comment touched a nerve.. Either way he ment no harm by it..

I think you know this now..

have a nice day

Chris

[blades]

I was wondering what kind of response I'd get for pulling someone up on a poor response.

For the record, Zir Red first response was horseshit, basically saying to stop wasting money on supplements and buy more food. What he didn't do was take the time to actually check what I was taking, and look at the food I was already eating, hence the reason I gave him a flame.

However, his second response was heaps better and the type of information I was after and for that, I am THANKFUL. It was helpful, informative and generous.

RE : YM123 - He may be one of the most knowledgeable people on the board, but his first response lacked any real advice based on my situation, So I pulled him up on it.

RE: chrispghmuscle - yeah I now know that he probably didn't mean to come off like a tool in his first post, but like I said, all the info was in the original post, and I got a half ass comment about wasting money on supplements. I bust my ass in the gym, have just had the best 2 weeks worth of workouts and look to touch up my diet. When I get a response like that, he goes from potentially knowledgeable, to moron real quick.

But like I said, ZiR RED took it on the chin, came back and gave me some really good advice, which I'm now looking to implement. His response shows character :)