Quote:
Originally Posted by Peaked  Diet =
8:30 - Porridge
11:00 - Full chicken sandwhich + Banana + Lucozade [[Ammino tablet]]
12 - WORKOUT
1:00/1:30 - 2 Scoops whey + water [Ammino tablet]]
2:00 - Half packet of rice, chicken and 2 eggs scrambled.
2:20 - Half tin of rice pudding
5:00 - Chicken breast, beans, chips/potatoe or something similar.
5:20 - Half tin of rice pudding
8:00 - Half packet of rice, chicken
9:00 - 1/2 Slices of bread + Peanut butter.
9:30/10:00 - 40g of Peanuts.
*Optinal 10:00/11:00 - 1 Scoop of WHEY and Milk.
12:00 - BED.
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The diet needs work.
Porridge is a complex carbohydrate like oatmeal, I presume. But yet no protein in that meal, it would be better to add some eggs as well with that meal.
The 11:00 meal is great. You don't list it but a sandwhich is a great way to add in vegetables (i.e. lettuce, onion, tomato) into your diet.
Put some fast digesting carbohydrate with your 1/1:30 postworkout shake. Use one of these: dextrose, maltodextrin, waxy maize starch, or white bread (it must be WHITE, this is not wheat bread. You want the Wonderbread type.)
2 o'clock meal is good, you should probably up the carbohydrates and use a full packet of rice (I don't know how much a packet is to begin with, but this meal should contain 50g+ of carbohydrates here and I doubt there is 50g in a half packet of rice).
Half tin of rice pudding... hm, I wouldn't have that on a regular basis but thats me.
5 o'clock meal is great as well, these are what your meals should be; just make sure the potato is sweet potato and don't eat any chips.
Again, take out the rice pudding. Why? You won't grow muscle off rice pudding as a staple in your diet.
8 o'clock meal is great, no need to change it.
9 o'clock meal is decent, make sure the bread is not white bread. Unlike the post workout meal, you don't want to have any more high glycemic carbohydrates outside of your workout time zone and you especially dont want any close to bed time. The bread should contain as much fiber and whole grains as possible, just look at the back of the nutritional label.
The 9:30/10 and the 10:00/11:00 meal. If you are having your last meal at 9 you could probably wait until 11:30 (2 and a half hours later) to have your bed time meal. This meal should contain casein protein (either the casein protein powder or cottage cheese, in your case you will have the cottage cheese), with some source of healthy fat (the peanuts would work wonder here, I just do peanut butter) and if possible some fiber as well (I get a peanut butter called "Naturally More", it has a good amount of EFA's in it, Protein, and of course Fiber. Above it, it has one of the best tastes ever in a Peanut Butter!)
If you could follow the suggestions for your diet which I made, you will definitly be growing muscle (and not bodyfat) at a more maximal rate.
The training split, I and others have had suggested you to do more work emphasizing the legs and less work on your upper body but you are still hesitant towards following our suggestions. It is obvious that you place a majority of your goals on a developed upper body, which I was at fault for as well; but the biggest lifts will all be lower body exercises and these release the highest amounts of hormones which will build muscle mass.
A way better split would be:
Day 1: Upper
Day 2: Lower
Day 3: Rest
Day 4: Upper
Day 5: Lower
Day 6: Rest
Day 7: Rest
Or if you want a more traditional bodybuilders workout then:
Day 1: Upper, Power Lifting
Day 2: Lower, Power Lifting
Day 3: Rest
Day 4: Chest, Shoulders, Triceps; Body Building
Day 5: Back, Traps, Biceps; Body Building
Day 6: Legs; Bodybuilding
Day 7: Rest
If you followed both my training and diet advice I guarentee you, that you will be putting muscle at a more maximal rate than using your current training and diet. But me and other people on this board have been saying the same thing for a few weeks now and you don't want to follow it. Which is fine, to each their own.
