Looking for advice on my diet? - UK-Muscle Body Building Community

lukey · 08-03-2006, 12:00 PM

ive been training solidly since December last year following ayear off from the gym and at the moment my focus was just on developing a solid training and clean diet regime with no real aims on either cutting or bulking. As a result my body weight has remain almost constant at around 162 lbs (about 5ft 6) but my body fat has reduced from 15 to 13% which is something i am pretty happy with (probably due to lower carbs and calories). I am now considering upping my food intake to increase my body mass slightly, here is an example of how my current diet has been going in the past up till now.

meal 1, 6.30am - 100g oats with a few raisins, 200ml skimmed milk

meal 2, 9.45am - 225g low fat cottage cheese, 1 apple/banana

meal 3, 1.00pm - 250g of either chicken, tuna or ham with mixed salad, 2 scoops of whey

meal 4, 4.00pm - 200g tuna, 1 slice of whole meal bread

meal 5, 7.00pm - 350g chicken, 250g mixed vegetables (broccoli, spinach, peas, carrots and sweet potatoes)

meal 6, -9.00pm - 2 scoops whey, (pwo)

Meal 1 is alternated with 2 scrambled eggs and 1 piece of wholemeal break instead of oats.
Meal 2 and 4 are sometimes switched around with each other.

I also use CEE and Omega 3 fish oil supplements on a daily basis.

I was looking for some feedback on what my diet is lack in (fats possibly?) and any improvements i need to make in it to gain some body mass?

cheers for any comments

**big** · 08-03-2006, 01:29 PM

Looks good dude, but I'd do this:

Add more fats (you knew this already lol)

Add protein to meal 1 (I'd throw in a couple of scoops of protein powder)

Have something to eat before bed

Consider upping your carbs slightly throughout the early part of the day (e.g. 50g rice or pasta with meal 3) if you're not gaining enough

Add some carbs post-workout (vital)

lukey · 08-03-2006, 01:53 PM

thanks for that big, what confuses me though is how i up my fats intake in a 'clean' way'. Is there such a thing as healthy fat (apart oily fats in fish), thought about the idea of using full fat for my cottage cheese and my breakfast milk, apart from that cant think of anything else.

when you say about having carbs post work out, doe this have to be something with a low GI after i have had my pwo shake?

trickymicky69 · 08-03-2006, 02:41 PM

have something like glucose in with your whey. very cheap and will replenish your glycogen stores

**big** · 08-03-2006, 05:23 PM

Quote:

Originally Posted by lukey

thanks for that big, what confuses me though is how i up my fats intake in a 'clean' way'. Is there such a thing as healthy fat (apart oily fats in fish), thought about the idea of using full fat for my cottage cheese and my breakfast milk, apart from that cant think of anything else.

when you say about having carbs post work out, doe this have to be something with a low GI after i have had my pwo shake?

You can take supplementation, such as udo's oils. Also you can cook in olive oil to increase fats. Fish oils help as well if you high-dose them. Full fat cottage cheese is a good idea.

The carbs post-workout need to be high GI. This will help recovery, as it will replenish glycogen stores quickly and effectively assist in getting the protein to the muscle. Only take in high GI carbs post-workout though, not at other times, and keep the quantity in moderation (60-80g).

Like micky says, glucose (dextrose) is ideal, or maltodextrin, or a blend of each. Both are dirt cheap.

**hackskii** · 08-03-2006, 06:49 PM

Meal one needs more protein, more good fats.

meal 2 needs more protein and good fats

meal 3 needs more carbs and less protein and more fats

meal 4 is ok

meal 5 good but could use some good fats

meal 6 needs a carb to help with the protein and glycogen replenishment, some creatine would be nice here too.

good fats are stuff like nuts, avacado, olives, olive oil, fish oils (fish are good but not high in fat), flax but fatty profile for Omega 3's is better with fish.
These are good fats.

Get some plain yogurt down you too, you can add some strawberries and some whey to this and take some fish oils with it.
3 fish oils per scoop of whey.

08-03-2006, 12:00 PM	#1 (permalink)
lukey Gym Addict Join Date: Dec 2005 Location: North East UK Posts: 124	Looking for advice on my diet? ive been training solidly since December last year following ayear off from the gym and at the moment my focus was just on developing a solid training and clean diet regime with no real aims on either cutting or bulking. As a result my body weight has remain almost constant at around 162 lbs (about 5ft 6) but my body fat has reduced from 15 to 13% which is something i am pretty happy with (probably due to lower carbs and calories). I am now considering upping my food intake to increase my body mass slightly, here is an example of how my current diet has been going in the past up till now. meal 1, 6.30am - 100g oats with a few raisins, 200ml skimmed milk meal 2, 9.45am - 225g low fat cottage cheese, 1 apple/banana meal 3, 1.00pm - 250g of either chicken, tuna or ham with mixed salad, 2 scoops of whey meal 4, 4.00pm - 200g tuna, 1 slice of whole meal bread meal 5, 7.00pm - 350g chicken, 250g mixed vegetables (broccoli, spinach, peas, carrots and sweet potatoes) meal 6, -9.00pm - 2 scoops whey, (pwo) Meal 1 is alternated with 2 scrambled eggs and 1 piece of wholemeal break instead of oats. Meal 2 and 4 are sometimes switched around with each other. I also use CEE and Omega 3 fish oil supplements on a daily basis. I was looking for some feedback on what my diet is lack in (fats possibly?) and any improvements i need to make in it to gain some body mass? cheers for any comments

08-03-2006, 01:29 PM	#2 (permalink)
big Super Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,172	Looks good dude, but I'd do this: Add more fats (you knew this already lol) Add protein to meal 1 (I'd throw in a couple of scoops of protein powder) Have something to eat before bed Consider upping your carbs slightly throughout the early part of the day (e.g. 50g rice or pasta with meal 3) if you're not gaining enough Add some carbs post-workout (vital) __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-03-2006, 02:41 PM	#4 (permalink)
trickymicky69 Wondering how people have the time to do all this over-complicating Join Date: Oct 2004 Location: sunnyside up Posts: 1,112	have something like glucose in with your whey. very cheap and will replenish your glycogen stores __________________ "if it works use it. if it doesnt, change it. not so hard is it?"

08-03-2006, 06:49 PM	#6 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,461	Meal one needs more protein, more good fats. meal 2 needs more protein and good fats meal 3 needs more carbs and less protein and more fats meal 4 is ok meal 5 good but could use some good fats meal 6 needs a carb to help with the protein and glycogen replenishment, some creatine would be nice here too. good fats are stuff like nuts, avacado, olives, olive oil, fish oils (fish are good but not high in fat), flax but fatty profile for Omega 3's is better with fish. These are good fats. Get some plain yogurt down you too, you can add some strawberries and some whey to this and take some fish oils with it. 3 fish oils per scoop of whey. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-03-2006, 01:53 PM	#3 (permalink)
lukey Gym Addict Join Date: Dec 2005 Location: North East UK Posts: 124	thanks for that big, what confuses me though is how i up my fats intake in a 'clean' way'. Is there such a thing as healthy fat (apart oily fats in fish), thought about the idea of using full fat for my cottage cheese and my breakfast milk, apart from that cant think of anything else. when you say about having carbs post work out, doe this have to be something with a low GI after i have had my pwo shake?