[matty_gym_class]

08:00am - 50g Oats, 1scoop Whey, 1 wholemeal bread with peanut butter.
10:30am - 6 Egg whites, 1 egg yolk, with 2 pieces of wholemeal bread " " "
12:00pm - Minced meat burgers(Homemade) with 1 cup of brown rice, salad.
02:30pm - Progain shake(weight gainer) with 5g creatine, and some nuts.
04:30pm - Chicken breast, 1 cup of brown rice, 50g's of broccoli and carrots.
07:00pm - Tuna and jacket potatoe with salad.
09:30pm - 2 pieces of wholemeal bread with peanut butter.
10:30pm - A casein shake.
11:00-11:30 - BED!!

[mikeh40+]

hello matt, the diet looks good, only thing i would suggest is to add 2 scoops of whey in the morning shake instead of just 1 scoop, other than that break down your calories and protein, carbs, fats.. lets see how that add`s up,, but looks like your getting in some good meals, nice job getting this going bro

[matty_gym_class]

Hey mike, i added all my meals up into, calories, protein, carbs and fats. I was very surprised tbh.

Total:-
Calories-3370Kcal
Protein-250g
Carbs-300g
Fats-70g

I might cut out peanut butter or find a lower fat one cos that was a big % of my fat. (about 20g's)

[mikeh40+]

Originally Posted by matty_gym_class

Hey mike, i added all my meals up into, calories, protein, carbs and fats. I was very surprised tbh.

Total:-
Calories-3370Kcal
Protein-250g
Carbs-300g
Fats-70g

I might cut out peanut butter or find a lower fat one cos that was a big % of my fat. (about 20g's)

Nice job breaking down the macro`s matt.. your fats look good, the peanut butter fats come from the nuts made from the peanut butter i believe, if you wanted another good source of fats look into some flax seed oil, good fats are well good for you,, its not like your getting your fats from fast food crap or eating allot of high fat foods, so i would not worry about it to much, so your looking to gain muscle and add some weight then? your total calories are 370 calories higher than my refeed day, but i`m on a cutting diet and my daily intake right now is at 2,350, i dropped 150 this week from 2,500.. let me know if your trying to get cut or add size, i will have someone with more insight look into your diet once you let me know what your goal is, cutting or bulking or just maintaining,, ok bro
talk with you later
mike

[matty_gym_class]

Hey mike, hows your day been buddy?

Yeahh that is true about the fats, and i do have flaxseed, but i have ground flaxseed not the oil. I usually add some in my shakes but not all the time. I'm trying to bulk, gain abit of weight and muscle size before i cut.

I checked out your thread its looking pretty awesome dude, your very commited dude and thats why your body is the way it is! :)

Matt.

[mikeh40+]

Originally Posted by matty_gym_class

Hey mike, hows your day been buddy?

Yeahh that is true about the fats, and i do have flaxseed, but i have ground flaxseed not the oil. I usually add some in my shakes but not all the time. I'm trying to bulk, gain abit of weight and muscle size before i cut.

I checked out your thread its looking pretty awesome dude, your very commited dude and thats why your body is the way it is! :)

Matt.

Thanks matt,
appreaciate the compliment, i think i`m more stubborn than anything as far as the diet goes, is like when i start something i dont like to do it half assed, all the way or nothing, its been a long time since i kept such a detailed track of my diet program, so getting back into the swing of things is coming along but still tweaking the meals, thats the hardest for me to do with my lack of normal work schedule, i`m going to have a couple of other guys look at your thread and see what they think about the diet, i think it looks pretty good tho, so i dont think much will need to be changed, i`ll keep up with you, just post you meals like your doing and break down the macro`s each day so we can make sure your on track each day, its also a good way to keep yourself sure of making your daily goals.. nice work matt!!

[mperk]

Hey Matt
I agree w/ Mike - diet looks good - and clean! Congrats on that. i think your macros are good - but I would add about 1000cals to the diet if you really want to add some bulk. Just make all the portions a little bigger.

I don't know what you do or your age - but if you are around 18-20 and are in school you are probably pretty active and burning all the calories you consume. How often do you lift? do you lift heavy or do the same weights in a routine? i saw your album and you look very lean! that is excellent - if you left heavy and eat like crazy you shown be able to pack on 20lbs of muscle in a year! That much beef would really show up on your frame!

Good luck bro!

[MikeNYY420]

Originally Posted by matty_gym_class

08:00am - 50g Oats, 1scoop Whey, 1 wholemeal bread with peanut butter.
10:30am - 6 Egg whites, 1 egg yolk, with 2 pieces of wholemeal bread " " "
12:00pm - Minced meat burgers(Homemade) with 1 cup of brown rice, salad.
02:30pm - Progain shake(weight gainer) with 5g creatine, and some nuts.
04:30pm - Chicken breast, 1 cup of brown rice, 50g's of broccoli and carrots.
07:00pm - Tuna and jacket potatoe with salad.
09:30pm - 2 pieces of wholemeal bread with peanut butter.
10:30pm - A casein shake.
11:00-11:30 - BED!!

What's wholemeal bread, is it whole grain? What percent lean was the beef in the burgers? When do you work out? What's a jacket potato? Have a scoop of peanut butter with that casein shake to slow down the digestion time. How much sleep do you get? In the morning you want to create an insulin response, not a spike just enough to get to nutrients moving faster, I'm not too sure on the details of that. So basically you want a faster digesting carb, are you the person that said they're diabetic? Have some of that maize glyco or whatever it's called that Mike was talking about.

Diet looks good for the most part.

[MikeNYY420]

Originally Posted by matty_gym_class

Hey mike, i added all my meals up into, calories, protein, carbs and fats. I was very surprised tbh.

Total:-
Calories-3370Kcal
Protein-250g
Carbs-300g
Fats-70g

I might cut out peanut butter or find a lower fat one cos that was a big % of my fat. (about 20g's)

What bf are you at? Freak would suggest cutting till your under 13% (which is looks like you are). How much do you weigh? Eat more man, 3370 cals is nothing, that's what I eat and I weigh less than you most likely. Drop to protein to 1 gram per pound of bw trust me you don't need anymore on a bulk, the excess is converted to glucose and used for energy if carbs are in short supply (which they're not).

Fat's fine man, I eat 80 grams a day and stay around 10-12 percent, we're not the same person of course but you'll be fine. Up it to 80 if you want easy calories fat has 9 calories per gram whereas protein and carbs have 4. Up the carbs to 400 for more energy which you'll need and to replace the calories lost by taking out some protein.

[MikeNYY420]

Originally Posted by mperk

Hey Matt
I agree w/ Mike - diet looks good - and clean! Congrats on that. i think your macros are good - but I would add about 1000cals to the diet if you really want to add some bulk. Just make all the portions a little bigger.

I don't know what you do or your age - but if you are around 18-20 and are in school you are probably pretty active and burning all the calories you consume. How often do you lift? do you lift heavy or do the same weights in a routine? i saw your album and you look very lean! that is excellent - if you left heavy and eat like crazy you shown be able to pack on 20lbs of muscle in a year! That much beef would really show up on your frame!

Good luck bro!

If you bulk all year you can add 30 plus lbs of muscle. That's what I do for powerlifting, it's pretty awesome haha.

[matty_gym_class]

Hi guys, thanks for all the positive comments even tho mikeNY asked me about 100 questions :L

Ummm....1,000 more calories really shouldn't be a problem, could i get some of those from a shake? or should i stick with pure food.

Whole grain bread yes, and a jacket potatoe is just a baked potatoe. The burger mince was lean 5% Fat stuff, got a good 60grams of protein out of those burgers.

I'm 18 and in college still yes, i go to the gym 3-4times a week, i usually up my weight every 3 weeks of training at the same weight. E.g i started off benching 25kg when i first started the gym, im now on 50kg after 2months. I lifting heavy weights for my age tbh, but nothing huge just yet.

Yeahh i am the Diabetic one lol, I think i might get that "maize glyco" stuff, its very cheap and would mix perfect with my Whey.
I'm actually 14%bf, ok i'll aim for 4,000 calories instead then yes? and 1g/per lb of protein and about 400 carbs, and with that fats i might just keep that at 70g.

Thanks guys,
Matt.

[MikeNYY420]

I kow I asked a lot of questions but I wanna help get your diet perfect.

Fat's don't make you fat if they're healthy. No trans or saturated. Yes uyp the calories, some from shakes are ok just not all. Baked potatoes aren't ideal they're spike insulin a bit too. have a sweet potato. More complex.

[mikeh40+]

Hey matt,
told you that i knew some guys that new their ****,, by the way the stuff i use is called " glyco-maize" made by optimum nutrition, perk and mikenyy thanks for stopping by, appreciate you helping out,, you guys are a inspiration to this forum!! matt , keep asking questions and updating this thread bro, will look forward to your progress,
mike

[mperk]

Hey Man
wow talk about an information dump! hahahaha - great place to start tho. Don't know how you came up with 14% bf - I'd question that - u look leaner - especially at 6' tall. Anyways - i agree w/ MikeNY go for some good fat in your diet. Eat some avocado, salmon or (yuck) down some flax seed oil. olive oil is great too - if you eat salads -you can just add a few tablespoons. also good in the jacket potatos! - altho I agree sweet potatos are a better starch. you might try to get some brown rice in there too. It's real cheap and a good source of complex carbs. 3-4 days a week is great for lifting - if you do it at school make sure you keep moving - I used to spend half my time checking out the sorority chicks.... hahahaha

You should post a work out one day too. Later man!

[matty_gym_class]

Hahaha love it mate, checking out the ladies, i will only be caught doing that with my 60seconds set rest :L

I usually ate a jacket potatoe after a workout because ive read it in a few magazines and on the internet that its perfect about 1hour after a workout. I do have sweet potatoes, i prefer them to baked spuds anyway so thats all good.

Flaxseed oil, ive got ground flaxseed, is this anygood or not really?

Thanks for the help guys, i appreciate it alot. Keeps me motivated.

I eat alot of brown rice, usually with my chicken or salmon. so im probably having brown rice 2-3 times a day!

Matt.

[mperk]

Hey bud;

sounds like you are doing great on the diet - Not too sure about the falxseed - i think it's a good supplement to your oatmeal or cereal but not the same as the oil in terms of fat concentration. Don't know if you do this, but be sure to have your post workout meal (Usually a protein shake) within 15-20 mins of finishing. That's when you bod is in it's most anabolic state and craving protein. Also reccommend a fast digesting carb at that time (only) like white bread or a fuit Banana or apple to help spike your insulin level.

later bro!

[matty_gym_class]

Hey fella, i have my shake 5mins after my workout everytime. 45grams of protein straight away :).

Matt.

[matty_gym_class]

This is for yesterdays diet, im abit annoyed tbh, fat is low and calories are low, but protein and carbs are good.


08:00- 50g Oats, 1scoop whey, 250ml milk, 1 multivit, 1 fish oil(1000mg)
11:00- 7 egg whites, 1 whole egg, 2 pieces of seeded bread.
01:00- Chicken Breast, 100grams of brown rice, broccoili + carrots.
03:30- Protein shake, 1 scoop progain, 1 scoop whey, 1 scoop glyco maize.
06:00- Chicken Breast, 100g of brown rice, broc + carrots.
08:30- 1 scoop whey, 4 multigrain crackers.
10:30- 2 pieces of seeded bread and 1 scoop of casein with milk.

Macros totals:
Calories- 2,650 <<Dissapointing.
Protein- 244g
Carbs-400g
Fats-35g + 1000mg fish oil tablet.

I could use some advice trying to reach my 4,000 calorie target...any carbs that are higher in calories than brown rice? Or something for a snack?.

[mikeh40+]

Originally Posted by matty_gym_class

This is for yesterdays diet, im abit annoyed tbh, fat is low and calories are low, but protein and carbs are good.


08:00- 50g Oats, 1scoop whey, 250ml milk, 1 multivit, 1 fish oil(1000mg)
11:00- 7 egg whites, 1 whole egg, 2 pieces of seeded bread.
01:00- Chicken Breast, 100grams of brown rice, broccoili + carrots.
03:30- Protein shake, 1 scoop progain, 1 scoop whey, 1 scoop glyco maize.
06:00- Chicken Breast, 100g of brown rice, broc + carrots.
08:30- 1 scoop whey, 4 multigrain crackers.
10:30- 2 pieces of seeded bread and 1 scoop of casein with milk.

Macros totals:
Calories- 2,650 <<Dissapointing.
Protein- 244g
Carbs-400g
Fats-35g + 1000mg fish oil tablet.

I could use some advice trying to reach my 4,000 calorie target...any carbs that are higher in calories than brown rice? Or something for a snack?.

matt,
carbs are all at 4calories per gram, same with protein, fats are 9 calories per gram, so getting higher calories from carbs would be to eat more carbs, try some whole wheat pasta, on the bulk your shooting for 4,000 calories, but your fats will need to come up also add another couple whole eggs in the morning, and some flax seed oil,, good fats, add a scoop of glyco-maize to your morning shake, and with the oat meal your going to get a lot of carbs right there, adding the glco-maize in the morning would yield a additional 35g for 85 total in the first meal alone,also your 8:30 meal try adding a piece of whole grain bread, thats another 22 grams of carbs,also during your workouts drink a scoop of just glyco-maize during your workouts, there is another 35 grams, looks like you just need to tweak the carbs up and more fat will give you your 4,000 calories, good job with the log!!

[matty_gym_class]

Yeahh man thats a good idea!, I know i can get it sorted its just you think you have had alot of calories intill you add it up at the end, what im going to do is work it out the day before, and get everything prepared so its a 5-10mins job to have a meal.

Thanks for the help again mate, always there when i need it.

Cheers Mike.

[mikeh40+]

got you covered bro,, yea for sure cook up a bunch of foods for easy meals to throw together, also have a notepad with you and add the macro`s up while your thinking about how you want the day`s diet to go, it will better help you stay on target with out guessing at the end of the day