UK-Muscle Body Building Community - Bodybuilding Forum - View Single Post - Need much needed advice to get back on track!

AdZ9 · 14-05-2007, 10:50 PM

Hey all!

You might remember a couple of months back I made my introductory post, I stuck to my original plan for a while but slowly but surely got dragged off of it! I got disheartened from thinking I hadn't planned it all correctly and found it hard to keep on top of the planning.

I've redone my plan and I really need some advice and guidance to help me stay on track this time!

My Diet Plan now looks like this!

Cardio 6am

45min Cycle Ride at 70% HR

Breakfast - /7am

1 x Omega-3 Fish Oil Concentrate Capsule
1 x Multivitamin + Ginseng
1 x 30g Sachet Oatmeal + 200ml Semi-Skimmed Milk = 204 cal / 9.9g P / 27.6g C / 8.5g F
1 x Med Banana = 100cal / 20.9 Sugar / 0.3 F
1 x Scoop Whey = 93 cal / 19.5g P / 0.9g C / 1.3g F

Total: 397 cal / 29.4g P / 28.5g C / 10.1g F

Snack - 9.30/10am

1 x MyProtein Meal Replacement (Strawberry) = 363 cal / 42.6g P / 41.1g C / 3.3g F
25g Serving Nuts = 175 cal / 4.3g P / 0.8g C / 17.1g F

Total: 538 cal / 46.9g Pro / 41.9g C / 20.4g F

Lunch/Pre-Workout - 12/12.30pm

75g Brown Rice/Pasta = 265 cal / 5.2g P / 55.5g C / 2.1g F
100g Grilled Chicken = 160 cal / 33.3g P / 0g C / 2.7g F
Serving of Sala (Lettuce, Carrott, Cucumber, Tomatoe)

Total: 425 cal / 38.5g P / 55.5g C / 4.8g F

WORKOUT - 1-2pm

PWO - 2/2.30pm

25g Oatmeal = 82.5 cal / 3g P / 13.25g C / 1.9g F
2 Scoops Whey = 186 cal / 39g P / 1.8g C / 2.6g F
1 x Med Banana = 100 cal / 20.9 Sugar / 0.3g F
1 x Apple = 81 cal / 0.2g P / 0.4g F

Total: 449 cal / 42.2g P / 15.5g C / 5.2g F

Dinner - 5.30/6pm

100g Grilled Chicken = 160 cal / 33.3g P / 0g C / 2.7g F
100g Broccoli = 30 cal / 3.3g P / 2.3g C / 0.9g F
50g Vegetables (Carrot/Peas/Sweetcorn)

Total: 190 cal / 36.9g P / 2.3g C / 3.6g F

Bedtime - 9/9.30pm

1 x Scoop Whey = 93 cal / 19.5g P / 0.9g C / 1.3g F

Total: 93 cal / 19.5g P / 0.9g C / 1.3g F

Daily Total: 2092 Calories / 213.4g Protein / 144.6g Carbohydrates / 45.4g Fats

-------------------------------------------------------------------------

Now i'm having trouble in the dinner area, as I need to gain another 300 calories from somewhere, and by the looks of it another 40/50g of Carbs too somewhere but preferablly not around dinner time as i'm losing fat.

My current stats are:
Age: 21
Height: 5ft 11"
Weight: 191lbs (88kg)
Bodyfat: 23%+

My BMR stats worked out as:
BMR x Activity = 2028.8 x 1.55 = 3144.64
Calorie Deficit to lose weight = 3144 - 750 = 2394 Cal Per Day
(I want to lose around 1/1.5lbs fat a week)

My workout plan is currently
Mon: Legs (Quads/Calves) & Abs
Tues: Chest & Triceps
Wed: Easy Swim
Thurs: Back & Biceps
Friday: Shoulders & Abs
Saturday: 45min Cycle During Day
Sunday: 45min Cycle During Day

------------------------------------------------------------------------

I'm looking for some guidance to gain the calories/carbs I need and any flaws in my plan if possible please. My original thread I didn't keep bumped so didn't get much response. Any help is much appreciated and greatly needed, I feel like i'm overloading myself trying to work it all out!

Also is there anyone on the board around the West Sussex area? I'm looking to meet up/pay someone to go through some stuff with me and show me some stuff as I wasted £30 for an hours PT session and he knew nothing about BBing and basically put me on a plan where I would lose all my muscle!

Many thanks in advance!

Adam!

14-05-2007, 10:50 PM	#1 (permalink)
AdZ9 Newbie Trainer Join Date: Feb 2007 Location: West Sussex Posts: 30	Need much needed advice to get back on track! Hey all! You might remember a couple of months back I made my introductory post, I stuck to my original plan for a while but slowly but surely got dragged off of it! I got disheartened from thinking I hadn't planned it all correctly and found it hard to keep on top of the planning. I've redone my plan and I really need some advice and guidance to help me stay on track this time! My Diet Plan now looks like this! Cardio 6am 45min Cycle Ride at 70% HR Breakfast - /7am 1 x Omega-3 Fish Oil Concentrate Capsule 1 x Multivitamin + Ginseng 1 x 30g Sachet Oatmeal + 200ml Semi-Skimmed Milk = 204 cal / 9.9g P / 27.6g C / 8.5g F 1 x Med Banana = 100cal / 20.9 Sugar / 0.3 F 1 x Scoop Whey = 93 cal / 19.5g P / 0.9g C / 1.3g F Total: 397 cal / 29.4g P / 28.5g C / 10.1g F Snack - 9.30/10am 1 x MyProtein Meal Replacement (Strawberry) = 363 cal / 42.6g P / 41.1g C / 3.3g F 25g Serving Nuts = 175 cal / 4.3g P / 0.8g C / 17.1g F Total: 538 cal / 46.9g Pro / 41.9g C / 20.4g F Lunch/Pre-Workout - 12/12.30pm 75g Brown Rice/Pasta = 265 cal / 5.2g P / 55.5g C / 2.1g F 100g Grilled Chicken = 160 cal / 33.3g P / 0g C / 2.7g F Serving of Sala (Lettuce, Carrott, Cucumber, Tomatoe) Total: 425 cal / 38.5g P / 55.5g C / 4.8g F WORKOUT - 1-2pm PWO - 2/2.30pm 25g Oatmeal = 82.5 cal / 3g P / 13.25g C / 1.9g F 2 Scoops Whey = 186 cal / 39g P / 1.8g C / 2.6g F 1 x Med Banana = 100 cal / 20.9 Sugar / 0.3g F 1 x Apple = 81 cal / 0.2g P / 0.4g F Total: 449 cal / 42.2g P / 15.5g C / 5.2g F Dinner - 5.30/6pm 100g Grilled Chicken = 160 cal / 33.3g P / 0g C / 2.7g F 100g Broccoli = 30 cal / 3.3g P / 2.3g C / 0.9g F 50g Vegetables (Carrot/Peas/Sweetcorn) Total: 190 cal / 36.9g P / 2.3g C / 3.6g F Bedtime - 9/9.30pm 1 x Scoop Whey = 93 cal / 19.5g P / 0.9g C / 1.3g F Total: 93 cal / 19.5g P / 0.9g C / 1.3g F Daily Total: 2092 Calories / 213.4g Protein / 144.6g Carbohydrates / 45.4g Fats ------------------------------------------------------------------------- Now i'm having trouble in the dinner area, as I need to gain another 300 calories from somewhere, and by the looks of it another 40/50g of Carbs too somewhere but preferablly not around dinner time as i'm losing fat. My current stats are: Age: 21 Height: 5ft 11" Weight: 191lbs (88kg) Bodyfat: 23%+ My BMR stats worked out as: BMR x Activity = 2028.8 x 1.55 = 3144.64 Calorie Deficit to lose weight = 3144 - 750 = 2394 Cal Per Day (I want to lose around 1/1.5lbs fat a week) My workout plan is currently Mon: Legs (Quads/Calves) & Abs Tues: Chest & Triceps Wed: Easy Swim Thurs: Back & Biceps Friday: Shoulders & Abs Saturday: 45min Cycle During Day Sunday: 45min Cycle During Day ------------------------------------------------------------------------ I'm looking for some guidance to gain the calories/carbs I need and any flaws in my plan if possible please. My original thread I didn't keep bumped so didn't get much response. Any help is much appreciated and greatly needed, I feel like i'm overloading myself trying to work it all out! Also is there anyone on the board around the West Sussex area? I'm looking to meet up/pay someone to go through some stuff with me and show me some stuff as I wasted £30 for an hours PT session and he knew nothing about BBing and basically put me on a plan where I would lose all my muscle! Many thanks in advance! Adam!