Diet Advice Please - UK-Muscle Body Building Community

BL1 · 20-01-2006, 01:43 PM

Hi Fellas

Currently weighting about 94kgs, Not on any gear, looking to loose a bit of bf while still keeping the muscle. Any advice welcome, cheers.
8am 40g Oats + Semi Skimmed Milk + 30 grms protein powder.
11am Tuna/Light Mayo/Tomato Sandwich with Wholemeal bread + 2 x boiled eggs
2pm - same as meal 2.
2pm Same as meal 2
4pm Train - Post workout shake - Protein/Dextrose/Creatine/Glutamine
7pm Sirloin Steak/Chicken + cottage cheese + Veg
9pm Protein Shake
Also taking multivits + Fish Oils

**big** · 20-01-2006, 04:37 PM

Looks good to me, but you need to put the macros there for a proper comment.

BL1 · 20-01-2006, 04:51 PM

Sorry mate - Macros ??

**big** · 20-01-2006, 05:05 PM

Total calories and protein/carbs/fats ratios.

At the least you need to put quantities on there (e.g. approx weight of the meat/fish you're eating etc).

Looking at the foods you've got there, you're good to go, as long as you are getting enough protein in.

**hackskii** · 20-01-2006, 05:48 PM

Although it does not apply to your directly there is info here that you can use when selecting diffrent food combinations (carbohydrates) when dieting.

Ok, as far as the sugar is concerned, sugar and white bread are almost the same in the GI.
The reason being is the heighly processed nature of the bread.
When dieting I am in no way fond of breads, pasta, these are actually a crap food.
When dieting there are much better selections than bread.
Now on cheat days I love and crave pizza, crap food but this is what I want so no need in beating myself up over it.
You can slow down the GI of bread by adding a fat to it.

Also there are breads that are high in fiber, this too slows down the GI of the bread by adding fiber which takes some time to digest thus lowering the GI of that bread.
Wanna lower it more?
Add peanut butter to it, wow now that really lowers the bread.

So, if you added some peanut butter to a high fiber bread and ate lets say a whey shake with that then you are still looking good here.

Sweet potato is a much better selection than bread.
If you want bread then just limit the amount too, no sense making two sandwiches, that would be around 100 grams of carbs for a meal, too much.

If you are bulking then yes, have that, but I am still a firm believer that many people eat breads cuz they are very easy to incourperate into a lazy meal.
I mean I am not really bashing bread but there are more nutritious breads and more nutritious options for carbs then bread.

I hope you are eating a handfull of fish oils a day

BL1 · 20-01-2006, 08:27 PM

Quote:

Originally Posted by big

Total calories and protein/carbs/fats ratios.

At the least you need to put quantities on there (e.g. approx weight of the meat/fish you're eating etc).

Looking at the foods you've got there, you're good to go, as long as you are getting enough protein in.

Big thanks for that mate - will post the rest of the info up.

Hackskii, nice post mate - ur rite the bread is a lazy meal - will look to replace it. Was going to take 6-12 fish oil tabs a day - sound good ??

trickymicky69 · 20-01-2006, 11:05 PM

you are right on with the fish oil tabs. also if money is a bit tight just go for a teaspoon of flaxseed or olive oil. in response to hacks's post i am quite resillient to the effects of bread but pasta is a different story. if i am low carbing it and i eat pasta that is like sex to me!

**hackskii** · 21-01-2006, 12:06 AM

Quote:

Originally Posted by BL1

Big thanks for that mate - will post the rest of the info up.

Hackskii, nice post mate - ur rite the bread is a lazy meal - will look to replace it. Was going to take 6-12 fish oil tabs a day - sound good ??

Yes sounds good.
If you eat alot of fried foods or use vegetable oils for cooking then you will need to up that more.
Or switch to lard, butter or olive oil to cook with.

20-01-2006, 01:43 PM	#1 (permalink)
BL1 Gym Addict Join Date: Jan 2006 Posts: 411	Diet Advice Please Hi Fellas Currently weighting about 94kgs, Not on any gear, looking to loose a bit of bf while still keeping the muscle. Any advice welcome, cheers. 8am 40g Oats + Semi Skimmed Milk + 30 grms protein powder. 11am Tuna/Light Mayo/Tomato Sandwich with Wholemeal bread + 2 x boiled eggs 2pm - same as meal 2. 2pm Same as meal 2 4pm Train - Post workout shake - Protein/Dextrose/Creatine/Glutamine 7pm Sirloin Steak/Chicken + cottage cheese + Veg 9pm Protein Shake Also taking multivits + Fish Oils

20-01-2006, 04:37 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,420	Looks good to me, but you need to put the macros there for a proper comment. __________________ 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.

20-01-2006, 05:05 PM	#4 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,420	Total calories and protein/carbs/fats ratios. At the least you need to put quantities on there (e.g. approx weight of the meat/fish you're eating etc). Looking at the foods you've got there, you're good to go, as long as you are getting enough protein in. __________________ 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.

20-01-2006, 05:48 PM	#5 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,704	Here is a message I sent PM to another member about bread Although it does not apply to your directly there is info here that you can use when selecting diffrent food combinations (carbohydrates) when dieting. Ok, as far as the sugar is concerned, sugar and white bread are almost the same in the GI. The reason being is the heighly processed nature of the bread. When dieting I am in no way fond of breads, pasta, these are actually a crap food. When dieting there are much better selections than bread. Now on cheat days I love and crave pizza, crap food but this is what I want so no need in beating myself up over it. You can slow down the GI of bread by adding a fat to it. Also there are breads that are high in fiber, this too slows down the GI of the bread by adding fiber which takes some time to digest thus lowering the GI of that bread. Wanna lower it more? Add peanut butter to it, wow now that really lowers the bread. So, if you added some peanut butter to a high fiber bread and ate lets say a whey shake with that then you are still looking good here. Sweet potato is a much better selection than bread. If you want bread then just limit the amount too, no sense making two sandwiches, that would be around 100 grams of carbs for a meal, too much. If you are bulking then yes, have that, but I am still a firm believer that many people eat breads cuz they are very easy to incourperate into a lazy meal. I mean I am not really bashing bread but there are more nutritious breads and more nutritious options for carbs then bread. I hope you are eating a handfull of fish oils a day __________________ "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. Last edited by hackskii; 20-01-2006 at 05:51 PM.

20-01-2006, 11:05 PM	#7 (permalink)
trickymicky69 bashing the bishop Join Date: Oct 2004 Location: in your mothers pants Posts: 1,561	you are right on with the fish oil tabs. also if money is a bit tight just go for a teaspoon of flaxseed or olive oil. in response to hacks's post i am quite resillient to the effects of bread but pasta is a different story. if i am low carbing it and i eat pasta that is like sex to me! __________________ 'those who look but do not see, go away no wiser than whence they came"

20-01-2006, 04:51 PM	#3 (permalink)
BL1 Gym Addict Join Date: Jan 2006 Posts: 411	Sorry mate - Macros ??