comments on current diet please :)

[map200uk]

Hey guys,

Could someone help me make this better:

7:00 - Breakfast
30g whey shake + skimmed milk
Some oatmeal + water

10:25 - Break
50g whey shake (with water)

1:15 - Lunch
Whey shake
Some fruit (usually an apple/oranges etc)
some chicken/turkey

4:15 - home time
usually a mrp (meal replacement)

6:00 - Dinner
Dinner is normally, chicken breast fillets (skinless, boneless), some vegetables i.e. brocolio, cauliflower and maybe some pasta

8:00 - 9:00 - Gym
not daily, but when i do train (3x a week)

9:00'ish - post gym shake
30g whey shake + 10g dextrose

12:00
25g casein (long lasting protein)

any suggestions on how to imrpove it would be greatly appreciated

oh btw im trying to bulk

as for stats i am

19, 6`3 189lbs
not sure of bf% (ordered calipers though..so shall know soon!)

[Ron]

What are your goals bro?

[map200uk]

hey ron

at this moment in time im trying to bulk ..currently 189lbs @ 6`3

[digital]

ok,

your doing what i do and relying on shakes to much,if you can try and reserve your shakes for post workout and before bed.

some oatmeal?i would say at least 100g raw.switch skim milk for lowfat.throw in 3 egg whole and 6 egg whites and youve sorted breakfast.

for your break meal,i would have the whey in milk and add some olive or flax oil to slow absorption and boost fat,also add some oats or sweet potatoes for carbs.

lunch,some chicken should be about 150-150g chicken breast,large potatoa and a salad with a dribble of olive oil.

hometime,have the mrp but blend in some flax or olive oil and maybe blend in a banana to boost calories and feel more like a meal.

dinner,looks good but not maybe pasta,yes pasta.

post workout shake bump up the dextrose from 10g to at least 50g.

before bed meal,add olive oil or flax also bump it to 35-40g protein.could also just eat a 250ml tub of cottage cheese with some protein powder mixed in and oils.

that should see you gaining just fine,train hard,sleep and eat,then eat some more.dont miss meals and 4-5l water daily.

hope that helps.

[map200uk]

Thanks guys..much appreciated

by lowfat u mean semi skimmed yea?

btw digital u said:
before bed meal,add olive oil or flax also bump it to 35-40g protein.could also just eat a 250ml tub of cottage cheese with some protein powder mixed in and oils.

so do i add olive/flax oil to my casein? id be right to keep the casein i presume?

mark

[digital]

yip casien is fine,its slow release as compared to whey.with regards olive oil or flax,either.see what you have put most of in your drinks etc and just balance it out.a very good oil is hemp seed oil(very complete),possibly the best.

semi skim is the same,where i am now we have full cream.low fat 2% and skim.i choose 2% while bulking.

goodluck,

anything more just ask.

[map200uk]

ah right i get what you mean , thanks

i have olive oil atm got no flax, but ehm im not sure how much to add and well isnt it gonna taste sick

[map200uk]

hey digital , sorry for hassling u bro

but

'hometime,have the mrp but blend in some flax or olive oil and maybe blend in a banana to boost calories and feel more like a meal.'

dont mrps have loadsa crap added in? do i need to add olive/flax or a banana also could u give ma an indicatiion of the amts of oil to add

thanks bro


mark

[digital]

no worries bro,

if i look at my diet i use a 40%40%20% ratio so my meals are pretty much 50g pro and 50 g carbs with around 15-17g fat.so 1 tablespoon olive oil or flax will give in the region of 15-16g fat.

most meal replacements have simple carbs such as dextrose or fructose and around 3 g fat.the fat is to low imho.you can add some raw oats and blend it in(its what i do)for more complex carbs.

i dont buy mrp just pure protein so i can decide what type of carb,if i want complex just add oats,a more simple one add banana,post workout shake just add pure dextrose.

so basically i am just adapting the nutrient ratios to what i need in every meal.

any more just ask,

cheers

[map200uk]

thanks

if you dont mind me asking u seem to have a lot of experience judging by what your sig says

whats your current routine like (i like to compare and learn from others) and also u got any view on glutamine? im tempted to try it, but seems to have mixed views with no verdict of truth yet:|

[digital]

i still dont know everything but most you will learn around this board,some damn fine and knowledgable people

i usually follow 3 days on 1 off 2 days on 2 off program,training my whole body over that period,1 body part a day.consistancy being the key whether in diet or training,my routine is structured around the basics.squats,bent rows,bench,close grip bench etc.

sets around 9-12 chest,12 quads,8 hams,6-8 biceps,9 triceps,9 shoulders calves around 6-8.

reps between 4 and 8,legs up to 20.

supplements: i dont buy into all the hype,pure protein powder preferablly whey and a slower one like casien or egg albumen,whey used postworkout casien al other times.

creatine works quite well,glutamine i am in the same boat as you undecided,but the general consensus is it doesnt work.

other than that its just vit c 2000mg ed,multi vit and vitamin e 1000iu ed.

[superdog]

If I could throw in just a little- I`d say you need more carbs. There is a limit to how much protein the body can digest at any one time 30-50g any more just comes out the other end, carbs on the other hand can be upped and still utilized by the body. So bump those carbs all day long and don`t be afraid of some complex carbs before bed if your only 19 and trying to bulk. Your metabolism should be able to handle it. Also, natural protein sources are better than powders in general so lets up the egg whites and tuna save the powder for post workouts, pre-bed and first thing in the AM.

On water, your drinking lots and thats great but don`t forget that you shouldn`t drink too much WITH YOUR MEALS as the water can (if too much) dilute your digestive system. So try to drink the majority of your water with your workout or in-between meals. A glass or two is fine with dinner but after that your hurting your ability to absorb all that food.

After that, I agree with what Digital had to recommend.