squat_this

9.00am> Breakfast (Bowl of porridge, 2x brown bread toasted)
11.00am> Whey Protein Shake
1.00am> Lunch (1/2 tin of tuna, salad)
3.00pm> Post workout Whey Protein SHake + Sports Drink
5.00pm> 1/2 tin of tuna + salad + Low-fat yoghurt
7.00pm> Dinner...normally packet stuff like fish fingers etc.
9.00pm> Grilled CHicken Fillets
11.00pm> Cereal
12.00> BedTime with Casein Based Shake

chrisgatguis

how much do u weigh what goals etc? doesnt look like a lot of protein to me, think id have some real food at 11 o clock instead of the shake n probs just have the shake post work out. the Casein shake before bed is better than a whey one like slower to digest so that good. i dunno about cereal at 11pm though are u bulking?

Carnivore

thats terrible, whether your cutting or bulking, first things first, dump the fish fingers, 2nd get rid of the cereal before bed, 3. add more animal proteins

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mark

The only whole food protein you have eaten before 7pm is 1 tin of tuna. Then you eat fish fingers! What about the alphabetti spaghetti and potatoe smiley faces?!!

0830 - oats with scoop whey protein or 4 poached eggs on wholemeal toast
1100 - 1 tin tuna with basmati rice and veg or chicken and sweet potatoes and veg or salmon and brown rice and veg or turkey or steak or cottage cheese.......
1330 - same as meal 2
Train
1500 - PWO shake
1800 - same as meal 2
2100 - same as meal 2

Ditch the protein shakes for whole food, cut out the kids dinners and chuck the coco pops out too. You need to boost the protein intake and also get complex carbs down. Just select a protein source and mix with a carb and some veg with a bit of olive oil and seasonings.......

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Pscarb

why not introduce yourself to the board..

and tell us about yourself:
Stats
history
natural\AAS use

then maybe we can help you achieve your goals

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hackskii

This is just an example.
I like to eat my carbs proteins and fats all together with the exception of post workout shake just protein and carbs and some creatine.

And the last meal of the day, protein and fats, this is mostly tho for fat loss but you can do it this way.

You dont have enough healthy fats there, fish oils, nuts (almonds are very good), avacado, olive oil, olives, etc.

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Scott


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squat_this

thanks for the feedback guys. comments appreciated...well apart from the alphabet spaghetti! i'll take it on board and get more good fats on board and get more whole food protein in me earlier in the day. i'm a student so money and time are always a problem.

DB

hacks... u suggested butter a few times recently??

i thought butter isnt that good for u?

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crazycacti

agree with the money bit, lol! but its all about priorities, it can be done ;)

time bit though - oh come on! i'm in my 3rd year writting my dissertation, and have a ton of coursework and still have too much time! lol

You'll get the diet tied in with your lifestyle - it won't be easy to start with but once its a routine.... its easy

crazycacti

butter is an alright fat in moderation imo - much better than crap marge

can't exactly have olive oil and oats now can we

DB

LOL man in my 3rd year i turned up once a week tops!! u have som much free time at uni its unreal!

and its an engineering design degree not dance like crazy cacti :love:

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crazycacti

dance!! dance!! .... well with the hours i actually do it might as well be... feel like a part-time student! might get more to do when i do a masters hopefully

hackskii

I suggest it all the time.

Read below then read this: http://www.uk-muscle.co.uk/showthrea...404#post152404

Butter is a rich source of Vitamin A (needed by the thyroid gland, as well as vitamin A, also needed by the thyroid gland), and trace minerals like selenium (a powerful antioxidant).
Ounce for ounce, butter has more selenium per gram than either whole wheat or garlic.

Butter also contains all the other fat-soluble vitamins (E, K, and D).
It contains iodine, butiric acid, (used by the colon as an energy source and an anti-carcinogen) and lauric acid a medium chain fatty acid, (a potent antimicrobial and antifungal substance).
Butter also contains conjugated linoleic acid (CLA) which gives excellent protection against cancer, and is known for using to aid in fat loss.
Butter also contains the essential omega 3 and 6 fatty acids. It is a natural fat, unlike margarine, which has been hydrogenized.

Glycospingolipids
These are a special category of fatty acids that protect against gastrointestinal infections, especially in the very young and the elderly. Children, therefore, should not drink skim or low fat milk. Those that do have higher rates of diarrhea than those that drink whole milk.
Cholesterol
I have posted on the benefits of cholesterol many times so I will repost upon request if wanted.

If you can find Raw butter, this would be the best, but if you cant find that then buy organic, this would be next best.
It really depends on if the cows were free range or not. Free range has many times the Omega 3’s than non free range.

Butter is good, chef suggests this, I cook with it and use it.
Another very good cooking fat is lard, it has probably the perfect ratio of saturated, to polyunsaturated to monounsaturated fats of almost any fat.

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Scott


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DB

furry muff hacks

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mark

That utterly butterly stuff as hacks says is hydrogenized - a bad fat - most of the population would think this is better for you and say butter is bad - it is however the other way around.......in moderation.

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