Can my diet and supplementation be improved? - UK-Muscle Body Building Community

Syron · 20-08-2006, 12:16 PM

Hey, im 23 and weigh 190 pounds. I have been training on and off now for around 2 years but have recently decided to take my weight training more seriously. Only recently got a PC so i though id post my weekly plan up to see if any of you more experienced chaps can give me any pointers or improvements. So here goes!

Mon
7.30am - Porridge, Maximuscle Cylone Shake, x2 LA Muscle Norateen tablets
10.00am - Chicke salad sandwich, scotch egg
1.00pm - Tuna Sandwich (1 tin used), bag of mixed nuts, protein bar, crisps, apple, banana
4.30pm - x2 LA muscle tablets 15mins before Training
4.45pm - TRAINING (Chest Triceps) Maximuscle Cyclone post workout
7.00pm - 2/3 chicken breast wrapped in bacon with salad
Before Bed - Maximuscle Cyclone Shake, x2 LA Muscle Norateen tablets

Tue
7.30am - Porridge, Maximuscle Cylone Shake, x2 LA Muscle Norateen tablets
10.00am - BLT, scotch egg
1.00pm - Tuna Sandwich (1 tin used), bag of mixed nuts, protein bar, crisps, apple, banana
4.30pm - x2 LA muscle tablets 15mins before Football Training
4.45pm - FOOTBALL TRAINING Maximuscle Cyclone when i get home
7.00pm - Steamed fish loins and veg
Before Bed - Maximuscle Cyclone Shake, x2 LA Muscle Norateen tablets

Wed
7.30am - Porridge, Maximuscle Cylone Shake, x2 LA Muscle Norateen tablets
10.00am - Sausage and egg sandwich
1.00pm - Tuna Sandwich (1 tin used), bag of mixed nuts, protein bar, crisps, apple, banana
4.30pm - x2 LA muscle tablets 15mins before Training
4.45pm - TRAINING (Back, Shoulders) Maximuscle Cyclone post workout
7.00pm - Chicken, prawn stir fry
Before Bed - Maximuscle Cyclone Shake, x2 LA Muscle Norateen tablets

Thurs
7.30am - Porridge, Maximuscle Cylone Shake, x2 LA Muscle Norateen tablets
10.00am - Beef sandwich, scotch egg
1.00pm - Tuna Sandwich (1 tin used), bag of mixed nuts, protein bar, crisps, apple, banana
4.30pm - x2 LA muscle tablets 15mins before Football Training
4.45pm - FOOTBALL TRAINING Maximuscle Cyclone when i get home
7.00pm - x2 steaks, eggs and salad
Before Bed - Maximuscle Cyclone Shake, x2 LA Muscle Norateen tablets

Fri
7.30am - Porridge, Maximuscle Cylone Shake, x2 LA Muscle Norateen tablets
10.00am - Sausage and egg sandwich
1.00pm - Tuna Sandwich (1 tin used), bag of mixed nuts, protein bar, crisps, apple, banana
4.30pm - x2 LA muscle tablets 15mins before Training
4.45pm - TRAINING (Biceps, forearms, legs) Maximuscle Cyclone post workout
7.00pm - Chicken, prawn stir fry
Before Bed - Maximuscle Cyclone Shake, x2 LA Muscle Norateen tablets

Sat
x3 Maximuscle Cyclone Shakes
x6 LA Muscle Norateen tablets
Around 200g of protein per day - various foods

Sun
Same as Sat

So there you go, thats my weeklt plan. Do you reckon 3 cylones a day, everyday is ok?? Anyone tried these LA muscle tablets before?
Thanks for reading through this by the way, any tips and hints would be much appreciated.

Ade

dazzz · 05-09-2006, 10:49 PM

theres alot of supps in there...quality foods would be much better

its a pretty poor diet in my opinion

also the "meals you do have arn t very good i.e the sanwhiches

try and make propper meals using more staple items of food e.g

CARBOHYDRATES

PWO
Dextrose
maltodextrin

Staple Items

Oats
Broccoli
Sweet Potato
Fiber Rich Veg
Wholegrain Bread
Basmati/Long Grain Rice
Whole-wheat Pasta
Whole meal Pitas
Spinach
Apples
Pears
Oranges
Peaches
Plums
New Boiled Potatoes
Yams
Muesli (natural no sugar added)
Natural bean soups
Herbal teas
Chickpeas
Split beans
Black beans
Barley
Onions
Tomatoes
Weetabix
Any root veg

PROTEINS
Chicken (skin & bones removed) breast ideally
Lean Red Meat
Tuna
Mackerel
Salmon
Low Fat Cottage Cheese
Quark
Turkey (skinless)
Sardines
Kippers
Whey Protein shakes
Veal
Venison
Soya Milk
Tofu
Quorn
Tempeh
Low fat Yoghurts
Lentils
Seeds
Egg Whites
Shellfish
Buttermilk
Bacon back
Instone Puddings
Halibut
Herring
Trout

GOOD FATS (+EFAs)
Olives
Olive Oil
Flax Seeds/Linseed
Flax Oil
Almonds
Cashews
Nut Butters (hazel/almond/cashew/peanut)
Fatty Fish (kippers/sardines/mackerel/salmon)
Avocados
Nut Oils
Columbus Eggs/DHA eggs
Seeds
Macadamia nuts
UDOs Oil
Fish Oils such as EPA oil and salmon oil
(Please note cod liver oil by nature is low on O3)

20-08-2006, 12:16 PM	#1 (permalink)
Syron Newbie Trainer Join Date: Jun 2005 Location: Wolverhampton Posts: 13	Can my diet and supplementation be improved? Hey, im 23 and weigh 190 pounds. I have been training on and off now for around 2 years but have recently decided to take my weight training more seriously. Only recently got a PC so i though id post my weekly plan up to see if any of you more experienced chaps can give me any pointers or improvements. So here goes! Mon 7.30am - Porridge, Maximuscle Cylone Shake, x2 LA Muscle Norateen tablets 10.00am - Chicke salad sandwich, scotch egg 1.00pm - Tuna Sandwich (1 tin used), bag of mixed nuts, protein bar, crisps, apple, banana 4.30pm - x2 LA muscle tablets 15mins before Training 4.45pm - TRAINING (Chest Triceps) Maximuscle Cyclone post workout 7.00pm - 2/3 chicken breast wrapped in bacon with salad Before Bed - Maximuscle Cyclone Shake, x2 LA Muscle Norateen tablets Tue 7.30am - Porridge, Maximuscle Cylone Shake, x2 LA Muscle Norateen tablets 10.00am - BLT, scotch egg 1.00pm - Tuna Sandwich (1 tin used), bag of mixed nuts, protein bar, crisps, apple, banana 4.30pm - x2 LA muscle tablets 15mins before Football Training 4.45pm - FOOTBALL TRAINING Maximuscle Cyclone when i get home 7.00pm - Steamed fish loins and veg Before Bed - Maximuscle Cyclone Shake, x2 LA Muscle Norateen tablets Wed 7.30am - Porridge, Maximuscle Cylone Shake, x2 LA Muscle Norateen tablets 10.00am - Sausage and egg sandwich 1.00pm - Tuna Sandwich (1 tin used), bag of mixed nuts, protein bar, crisps, apple, banana 4.30pm - x2 LA muscle tablets 15mins before Training 4.45pm - TRAINING (Back, Shoulders) Maximuscle Cyclone post workout 7.00pm - Chicken, prawn stir fry Before Bed - Maximuscle Cyclone Shake, x2 LA Muscle Norateen tablets Thurs 7.30am - Porridge, Maximuscle Cylone Shake, x2 LA Muscle Norateen tablets 10.00am - Beef sandwich, scotch egg 1.00pm - Tuna Sandwich (1 tin used), bag of mixed nuts, protein bar, crisps, apple, banana 4.30pm - x2 LA muscle tablets 15mins before Football Training 4.45pm - FOOTBALL TRAINING Maximuscle Cyclone when i get home 7.00pm - x2 steaks, eggs and salad Before Bed - Maximuscle Cyclone Shake, x2 LA Muscle Norateen tablets Fri 7.30am - Porridge, Maximuscle Cylone Shake, x2 LA Muscle Norateen tablets 10.00am - Sausage and egg sandwich 1.00pm - Tuna Sandwich (1 tin used), bag of mixed nuts, protein bar, crisps, apple, banana 4.30pm - x2 LA muscle tablets 15mins before Training 4.45pm - TRAINING (Biceps, forearms, legs) Maximuscle Cyclone post workout 7.00pm - Chicken, prawn stir fry Before Bed - Maximuscle Cyclone Shake, x2 LA Muscle Norateen tablets Sat x3 Maximuscle Cyclone Shakes x6 LA Muscle Norateen tablets Around 200g of protein per day - various foods Sun Same as Sat So there you go, thats my weeklt plan. Do you reckon 3 cylones a day, everyday is ok?? Anyone tried these LA muscle tablets before? Thanks for reading through this by the way, any tips and hints would be much appreciated. Ade

05-09-2006, 10:49 PM	#2 (permalink)
dazzz Newbie Trainer Join Date: Sep 2006 Posts: 11	theres alot of supps in there...quality foods would be much better its a pretty poor diet in my opinion also the "meals you do have arn t very good i.e the sanwhiches try and make propper meals using more staple items of food e.g CARBOHYDRATES PWO Dextrose maltodextrin Staple Items Oats Broccoli Sweet Potato Fiber Rich Veg Wholegrain Bread Basmati/Long Grain Rice Whole-wheat Pasta Whole meal Pitas Spinach Apples Pears Oranges Peaches Plums New Boiled Potatoes Yams Muesli (natural no sugar added) Natural bean soups Herbal teas Chickpeas Split beans Black beans Barley Onions Tomatoes Weetabix Any root veg PROTEINS Chicken (skin & bones removed) breast ideally Lean Red Meat Tuna Mackerel Salmon Low Fat Cottage Cheese Quark Turkey (skinless) Sardines Kippers Whey Protein shakes Veal Venison Soya Milk Tofu Quorn Tempeh Low fat Yoghurts Lentils Seeds Egg Whites Shellfish Buttermilk Bacon back Instone Puddings Halibut Herring Trout GOOD FATS (+EFAs) Olives Olive Oil Flax Seeds/Linseed Flax Oil Almonds Cashews Nut Butters (hazel/almond/cashew/peanut) Fatty Fish (kippers/sardines/mackerel/salmon) Avocados Nut Oils Columbus Eggs/DHA eggs Seeds Macadamia nuts UDOs Oil Fish Oils such as EPA oil and salmon oil (Please note cod liver oil by nature is low on O3) Last edited by dazzz; 05-09-2006 at 10:53 PM.