Me and my diet Help wanted - Page 2 - UK-Muscle Body Building Community

BSF James · 05-04-2004, 05:29 PM

Quote:

Hello all
Im going to post my usual diet and was hopeing some of you guys could tell me if it is ok for being on a cycle and if and where im going wrong.

meal 1
4 wheatabix or 4 shreded wheat or rice krispies and 3 boiled eggs

meal 2
2 salmon sandwichs on mixed bread and 1 bannana & 2 apples
or
2 beef sandwichs on mixed bread and 1 bannana & 2 apples

meal 3
pasta with cheese and bacon mixed in with the fat cut off the bacon
or
chicken & white or brown rice & peppers & onions

meal 4
a bowl of fresh mixed fruit (oranges, strawberrys, bannana,apple, kiwi)

meal 5
roast potatoes and beef or chicken
or
beef chilli and rice

meal 6
1 tin of tuna

I drink 2.5-3.5 ltr of squash no added sugar and cook all food in olive oil. I dont realy eat veg so try to make up with fruit, could you also point out to me were i should be putting my protein shakes, i also plan to add meal replacements and meal bars on top of this diet

I wouldn't go so far as to say your diet is **** scarface. I dont think its too bad actually. My biggest criticism is the lack of protein for breakfast and there arent enough overall calories for someone of your size looking to bulk. Its good to see you have plenty of fruit in there. I'll do a quick breakdown of what I think of the meals:

Quote:

Hello all
Im going to post my usual diet and was hopeing some of you guys could tell me if it is ok for being on a cycle and if and where im going wrong.

meal 1
4 wheatabix or 4 shreded wheat or rice krispies and 3 boiled eggs

Not too bad, but as I say, more protein would be good. A lot of people find it tough to eat first thing in the morning so this is when protein shakes can come in handy.

Quote:

meal 2
2 salmon sandwichs on mixed bread and 1 bannana & 2 apples
or
2 beef sandwichs on mixed bread and 1 bannana & 2 apples

This is ok so long as a) the bread is wholemeal and b) its a large portion of beef or salmon. I noticed a thread a while ago where people were saying bread is a poor carb source, but I'd have to disagree with this. White bread is no good, but wholemeal is a fine carb source. Maybe take a bar with this meal

Quote:

meal 3
pasta with cheese and bacon mixed in with the fat cut off the bacon
or
chicken & white or brown rice & peppers & onions

Option 2 is fine - chicken and rice are standard bodybuilding fare (use brown rice if poss except if it is not long after a workout in which case high glycemic carbs are better so use white). Not sure about the pasta/cheese/bacon thing. Bacon isn't a great meat and pasta isn't the best of carbs unless it is wholewheat (which it rarely is!). Cheese isnt a great bodybuilding food either unless its mozarella. Proper mozarella, the kind that comes in a ball shape is the best cheese for a bodybuilding diet.

Quote:

meal 4
a bowl of fresh mixed fruit (oranges, strawberrys, bannana,apple, kiwi)

fruit is good, but there's no protein in this meal. This would be an ideal time to throw a meal replacement in.

Quote:

meal 5
roast potatoes and beef or chicken
or
beef chilli and rice

Roast potatoes aren't too bad I suppose (if you're bulking). Boiled would be better, jacket better still and sweet potato (yam) would be ideal. I'd throw a few veg in too. Not sure about the nutritional value of chilli as I never eat it myself.

Quote:

meal 6
1 tin of tuna

If bulking, I'd forget the 'no carbs before bed' rule. The fact is that if you follow that rule and eat no carbs after 8pm then you're basically going 12 hrs without replenishing your glycogen levels. This affects your ability to lift and makes you more likely to dip into catabolism. I'd eat some slow carbs before bed if I was you - e.g. oatmeal. Possibly a casein based protein would be a good idea too (e.g. reflex micellar casein) to slowly release protein over the first few hours of sleep or you could just use a meal replacement at this time.

Quote:

I drink 2.5-3.5 ltr of squash no added sugar and cook all food in olive oil. I dont realy eat veg so try to make up with fruit, could you also point out to me were i should be putting my protein shakes, i also plan to add meal replacements and meal bars on top of this diet

Its good that you get the decent amount of fluid. The meal replacements and bars should top up the diet nicely. Make sure to take whey and simple carbs in at least a 2:1 ratio in favour of carbs straight after a workout.

BSF James · 05-04-2004, 05:36 PM

Quote:

Originally Posted by Musclehed

Hey, cheers guys. If your interested John Berardi recently updated and modified the massive eating program here;

http://www.t-mag.com/nation_articles/302mass.jsp
http://www.t-mag.com/nation_articles/303mass.jsp

If you have every seen pictures of Berardi, its proof in itself. Check his homepage(http://www.johnberardi.com/) for more articles, he does personal programs over the internet too (if only I could afford it).

Enjoy, and thanks again

cheers for the jon beradi link. I had no idea he had his own website. the guy is an absolute guru. There are few people more on the ball when it comes to nutrition than him.

Jock · 05-04-2004, 09:04 PM

Good advice bob, Scarface bro, it's probably best you start doing some reading about proper nutrition:

http://www.bodybuilding.com/fun/dean14.htm
http://www.bodybuilding.com/fun/layne2.htm
http://www.bodybuilding.com/fun/ice19.htm

scarface · 06-04-2004, 10:42 AM

Cheers Bob and Jock

. Bob so them supps should should sort out the extra protein for my diet. I no i said that i was 14st ,i did get down to 13.5 and stayed at that weight for around 1 1/2 years and toned up then i changed my diet to what i am on now, and gained 9lbs in muscle and liked what i had put on so i say i never did a bulking diet as i didnt class my diet as one because i had an idea that it was lacking protein but my diet before this one just had two meals a day and fruit and was tierd of been hungry all the time.I spoke to someone at the gym who come and told me how well i had done from when i first started and got talking when he suggested roids after i said the weights hadnt changed for the last year so i thank you all who have helped put me on the right tracks with my diet & roids and am realy sorry if i havent been a bit more detailed.
Thanks

Musclehed · 06-04-2004, 02:30 PM

Hey guys,

Scarface I strongely recommend you follow silent bobs recomendations!! And you cannot go far wrong.

I would stil like to see a lot more healthy fats included!! You have your salmon so far and thats about it. March down to holland and barret and purchance some optimum old blend (or wait til its half price and stock up), where to put these good fats is a cause of debate (see below). Healthy fats are often neglected through years of dogma, grouping fats into one evil sin!!

I follow protein + fat and protein + carb rules (as explained by beradi) religiously. So I have some issues there. But I gather this is not adopted highely here, so I'll leave this.

You havent outlined your PWO meal???????

If you weight hasn't changed in the last year, have you tried changing ur workout. There are many techniques into shocking your muscles to break halted progress.

**hackskii** · 05-05-2004, 11:03 PM

Quote:

Originally Posted by Musclehed

I urge and beg everybody to read these articles

http://t-mag.com/html/146mass.html
http://t-mag.com/html/147mass.html

Enjoy

Just read the first article and boy is that a good read. I will finish the second one tonight.
Thanks musclehead.

Killerkeane · 06-05-2004, 05:30 PM

yeah i have read em too now, they are very good. And every one i have gained! i have gained 4 small lbs, but that is really good going considering im on my 5th week, noticeable difference to chest, and especially triceps. Just like to say thanks to the awesome guys on this board that have helped me out

Sounds like an oscar lol, Thanks though GUys

05-04-2004, 09:04 PM	#18 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,029	Good advice bob, Scarface bro, it's probably best you start doing some reading about proper nutrition: http://www.bodybuilding.com/fun/dean14.htm http://www.bodybuilding.com/fun/layne2.htm http://www.bodybuilding.com/fun/ice19.htm __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

06-05-2004, 05:30 PM	#22 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	yeah i have read em too now, they are very good. And every one i have gained! i have gained 4 small lbs, but that is really good going considering im on my 5th week, noticeable difference to chest, and especially triceps. Just like to say thanks to the awesome guys on this board that have helped me out Sounds like an oscar lol, Thanks though GUys __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

06-04-2004, 10:42 AM	#19 (permalink)
scarface Newbie Trainer Join Date: Mar 2004 Location: Wolverhampton Posts: 12	Cheers Bob and Jock . Bob so them supps should should sort out the extra protein for my diet. I no i said that i was 14st ,i did get down to 13.5 and stayed at that weight for around 1 1/2 years and toned up then i changed my diet to what i am on now, and gained 9lbs in muscle and liked what i had put on so i say i never did a bulking diet as i didnt class my diet as one because i had an idea that it was lacking protein but my diet before this one just had two meals a day and fruit and was tierd of been hungry all the time.I spoke to someone at the gym who come and told me how well i had done from when i first started and got talking when he suggested roids after i said the weights hadnt changed for the last year so i thank you all who have helped put me on the right tracks with my diet & roids and am realy sorry if i havent been a bit more detailed. Thanks

06-04-2004, 02:30 PM	#20 (permalink)
Musclehed Gym Addict Join Date: Feb 2004 Posts: 156	Hey guys, Scarface I strongely recommend you follow silent bobs recomendations!! And you cannot go far wrong. I would stil like to see a lot more healthy fats included!! You have your salmon so far and thats about it. March down to holland and barret and purchance some optimum old blend (or wait til its half price and stock up), where to put these good fats is a cause of debate (see below). Healthy fats are often neglected through years of dogma, grouping fats into one evil sin!! I follow protein + fat and protein + carb rules (as explained by beradi) religiously. So I have some issues there. But I gather this is not adopted highely here, so I'll leave this. You havent outlined your PWO meal??????? If you weight hasn't changed in the last year, have you tried changing ur workout. There are many techniques into shocking your muscles to break halted progress.