Please comment on my meals - UK-Muscle Body Building Community

megatron · 12-07-2007, 08:09 PM

(all meals accompanied by fiberous fruit + veg)
(on the tuna meals i like to have a raw egg to make up the fat)

Oats + Whey

Tuna + potato some mayo and butter

tuna + red onion + mayo + full grain bread sarnie

Tuna + tomato sauce + wholemeal pasta

Chicken breast fillet in tomato pasta sauce with whoegrain pasta

Chicken breast fillet in curry sauce with wholegrain rice

Beef steak + wholemeal bread or potato

Beef stew (all home prepared, no added salt or sugar)

4 egg omlette

Cottage cheese + rivita

..................................

Now for the honesty... the curry and pasta sauces contain about 3g of sugar per serving (is that terrible?)

I don't weigh my food, but I eat sensible portions (i.e. 1 breast of chicken per meal)

I sometimes have a meal:

low fat instant noodles + tuna

Beef chilli

**big** · 12-07-2007, 08:14 PM

Looks solid to me. Is it working for you?

megatron · 12-07-2007, 08:23 PM

Thanks for the fast reply big, I don't seem to be growing any more. I work myself hard in the gym following a routine designed by ninepack, harder than anyone in there - I'm nearly puking every time. I get good rest, 7-8 hours sleep (but i do wake up for a pee half way). I take vits, fish oil, pectin, trib, sectreaGH, ZMA, PWO shakes, preWO noXplode, 4-5L of water a day and I try for 4k cals. I don't drink any more. The only bad thing I do is have a couple of joints a night (really no more than two). But I just can't break 180lbs. When I took pro-hormones before I balooned up 10lbs, but ended up overdosing it and messing myself up and loosing it all. I tried test-e recently - it really disagreed with me. I just feel as if I'm doing something wrong.

**big** · 12-07-2007, 08:27 PM

The most likely thing you are doing wrong is not taking in enough calories. If you can't grow off of 4000, try 4500. If you can't grow off of that, try 5000. If you don't weigh your food though, how do you really know you're actually definitely getting 4000 calories?

You are definitely eating the right foods - just not enough of it if you aren't gaining mass.

As for the routine, if you are nearly puking every time, I would be somewhat concerned that you are pushing it too hard and all that food is just going on merely recovering from the workouts with nothing left for growth. It's entirely possible for some people with below average recovery ability to overtrain even from one set. Are you getting stronger each session from your current routine?

megatron · 12-07-2007, 08:32 PM

Thanks Big

In the past I have weighed and worked out the exact number of cals I am eating in one day... Now I simply do it by eye using that previous experience as I know roughly the amount of food on the plate which corresponds to what I need (I hope that makes sense). The thing is I just can't eat more food - I feel bloated on 4k and trying to stuff more in just means I am still full by the next meal. Is there a way of helping digestiong along?

As for the training, I don't increase the weight each week - only when I reach 8 good reps on a certain weight... Overall though the lifts do increase over time.

**big** · 12-07-2007, 08:44 PM

Are all of the 10 meals you've listed above eaten in one day?

If not, I'm not sure how you can get to 4000 calories, as each meal looks to have about 400 calories (based on your 1 chicken breast - and I'm assuming a normal sized quantity of rice).

With regards to digestion, digestive enzymes can help. To increase your calories without bloat, try to increase your fats. If you cook with more fats (ideally extra virgin olive oil) and have a couple of egg/whey shakes, you should be able to get a fair amount more calories. You will still feel full most likely (as fats are very filling), but you won't get the bloat you do from carbs. Fats are more calorie-dense per gram after all.

How much of an increase are we talking about with regards to the training? Suppose you pick a 2 month period - what would be your before/after 8 rep max lift on incline press for example?

megatron · 12-07-2007, 08:52 PM

Hmm I'm only eating 6 of those meals per day... clearly that's the bottleneck. I'm going to have to start taking a couple of tablespoons of extra virgin with each meal and also supplement with enzymes. I will let you know how I progress in a few weeks.

Thanks for your help dude, rep is on it's way.

megatron · 13-07-2007, 01:02 PM

Woudl almonds we a welcome addition to whack in some more cals?

**Tinytom** · 13-07-2007, 01:07 PM

I think the problem is too many solid meals

Think of all the time the body has to spend digesting all those complex meats and carbs and then you add some more on top.

two things will happen

1. Bloated and tired

2. More excretion of nutrients because all the food is pushing through and not getting digested properly.

I would substitute some of the meals for shakes consisting of a 50g protein 30g carb mix with some EPA capsules.

Not a big meal but enough protein for muscle building. After all muscles only come from protein so thats always my target.

I did this last year and gained loads of muscle (I did use a bit of gear tho ;) )

megatron · 13-07-2007, 03:26 PM

Thanks Tom, I have actually noticed some evidence of undigested foos in my stools. Perhaps a MRP would be good to replace one or two meals per day, but I will still definately up the fats.

chrisj22 · 13-07-2007, 03:48 PM

Occasionally I like to have an extra 1-2 solid food meals in place of shakes, but overall I agree with Tom - you'd never digest all that food properly in a day. Cracking diet though!

mickus · 13-07-2007, 03:50 PM

TinyTom,

Whats a good additive to add to your daily meals to aid digestion if you dont mind me asking, I am finding the same as megatron that sometimes food aint digested properly.... :(

Taking way to many turds each day LOL

megatron · 13-07-2007, 03:53 PM

It's not so much the amount of stools, rather their composition, clearly some undigested things in there. i will get bang on the enzymes, and supplement with some MRPs I think.

**Tinytom** · 16-07-2007, 08:59 AM

Quote:

Originally Posted by mickus

TinyTom,

Whats a good additive to add to your daily meals to aid digestion if you dont mind me asking, I am finding the same as megatron that sometimes food aint digested properly.... :(

Taking way to many turds each day LOL

Well I use a deigestive enzyme complex that Ibought from the states. Its made by a company called R Garden. Hackskii recommended them.

Otherwise a good bromelain and papain (pineapple and papaya) supp will help nicely. I think you can get one from My protein or you can juts buy the dried fruit from GNC/Holland and barrett if you want. Hwoever this will add carbs to your diet.

12-07-2007, 08:14 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,458	Re: Please comment on my meals Looks solid to me. Is it working for you? __________________ 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.

12-07-2007, 08:27 PM	#4 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,458	Re: Please comment on my meals The most likely thing you are doing wrong is not taking in enough calories. If you can't grow off of 4000, try 4500. If you can't grow off of that, try 5000. If you don't weigh your food though, how do you really know you're actually definitely getting 4000 calories? You are definitely eating the right foods - just not enough of it if you aren't gaining mass. As for the routine, if you are nearly puking every time, I would be somewhat concerned that you are pushing it too hard and all that food is just going on merely recovering from the workouts with nothing left for growth. It's entirely possible for some people with below average recovery ability to overtrain even from one set. Are you getting stronger each session from your current routine? __________________ 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.

12-07-2007, 08:44 PM	#6 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,458	Re: Please comment on my meals Are all of the 10 meals you've listed above eaten in one day? If not, I'm not sure how you can get to 4000 calories, as each meal looks to have about 400 calories (based on your 1 chicken breast - and I'm assuming a normal sized quantity of rice). With regards to digestion, digestive enzymes can help. To increase your calories without bloat, try to increase your fats. If you cook with more fats (ideally extra virgin olive oil) and have a couple of egg/whey shakes, you should be able to get a fair amount more calories. You will still feel full most likely (as fats are very filling), but you won't get the bloat you do from carbs. Fats are more calorie-dense per gram after all. How much of an increase are we talking about with regards to the training? Suppose you pick a 2 month period - what would be your before/after 8 rep max lift on incline press for example? __________________ 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.

13-07-2007, 01:07 PM	#9 (permalink)
Tinytom super-hypno-moderator Join Date: Sep 2005 Location: Babylon Posts: 5,902	Re: Please comment on my meals I think the problem is too many solid meals Think of all the time the body has to spend digesting all those complex meats and carbs and then you add some more on top. two things will happen 1. Bloated and tired 2. More excretion of nutrients because all the food is pushing through and not getting digested properly. I would substitute some of the meals for shakes consisting of a 50g protein 30g carb mix with some EPA capsules. Not a big meal but enough protein for muscle building. After all muscles only come from protein so thats always my target. I did this last year and gained loads of muscle (I did use a bit of gear tho ;) ) __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod at 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. Sponsored by Extreme Nutrition - Almost an unfair advantage

13-07-2007, 03:50 PM	#12 (permalink)
mickus Looking Freaky Join Date: Aug 2006 Location: North London Posts: 518	Re: Please comment on my meals TinyTom, Whats a good additive to add to your daily meals to aid digestion if you dont mind me asking, I am finding the same as megatron that sometimes food aint digested properly.... :( Taking way to many turds each day LOL