TinyTom and Paul S opinion and critique needed (plus anyone else!) - UK-Muscle Body Building Community

LeanShredded · 23-04-2008, 10:06 AM

Hi Guys, Especially Tom and Paul,

As some of you know I competed around 16 days ago at the Portsmouth, my condition, thanks to Tom, was the best it has ever been, tight and vascular, however i have another 4kg I can put on before i break my weight class, and as I intend on competing again at the Portsmouth next year and in the same class, I am hoping to get on stage again at the Portsmouth next year just as lean and with the extra 4kg, and instead of taking a top 3 placing I intend on using this extra weight to win, so below is my off season diet and supplement intake, let me know your thoughts, anything thats missing, but more importantly the ratio of macronutrients.

I was on stage 79.8kg this year and before I started dieting I was 96kg, as of today I weigh aqround 92kg, but think that some of this is water re-bound from the Aldcatone

Diet attached:

Thanks!Zak Diet Guide and Supplement advice.doc

cha1n · 30-04-2008, 12:10 PM

http://www.johnberardi.com/articles/...sseating_2.htm Take a look at that article by John Bernardi.

I noticed that all of your meals are High Carb - High Protein with minimal fats. Are you purposely keeping your fat intake low? Oily fish like mackeral and salmon are high in protein and good fats.

Quote:

Your saturated fat should come from your animal
products and you can even toss in some butter or
coconut oil for cooking. Your monounsaturated fat
should come from mixed nuts, olives, and olive oil.
And your polyunsaturated fat should from flaxseed
oil, fish oil, and mixed nuts.

(John Bernardi - Gourmet Nutrition) Generally 35-15% of your diet should be made up of fats and they are a good source of energy 9k/cal per 1g fat as apposed to 4k/cal per 1g carb/protein. Just make sure it's the right type.

Could you eat fruit instead of vitamin C supplement or do you not like it?

Do you have specific ratios of Protein/Carbs/Fats for your diet or are you just going for calories?

Ross

LeanShredded · 01-05-2008, 02:44 PM

Hi Mate,

Im a real hard gainer, so have gone for high calories, but of course still keeping them clean.

My fats essentially come from the 500g (minimum) of beef I have per day, plus my epa's (3 per meal).

And as for vit c, to gain that amount of vit c, then I would have to eat a LOT of fruit and the extra calories would be too much for me.

23-04-2008, 10:06 AM	#1 (permalink)
LeanShredded Rastafarian walks alone.......... Join Date: Feb 2007 Location: Zion Posts: 150	TinyTom and Paul S opinion and critique needed (plus anyone else!) Hi Guys, Especially Tom and Paul, As some of you know I competed around 16 days ago at the Portsmouth, my condition, thanks to Tom, was the best it has ever been, tight and vascular, however i have another 4kg I can put on before i break my weight class, and as I intend on competing again at the Portsmouth next year and in the same class, I am hoping to get on stage again at the Portsmouth next year just as lean and with the extra 4kg, and instead of taking a top 3 placing I intend on using this extra weight to win, so below is my off season diet and supplement intake, let me know your thoughts, anything thats missing, but more importantly the ratio of macronutrients. I was on stage 79.8kg this year and before I started dieting I was 96kg, as of today I weigh aqround 92kg, but think that some of this is water re-bound from the Aldcatone Diet attached: Thanks!Zak Diet Guide and Supplement advice.doc __________________ Go Beyond What You Know.

01-05-2008, 02:44 PM	#3 (permalink)
LeanShredded Rastafarian walks alone.......... Join Date: Feb 2007 Location: Zion Posts: 150	Re: TinyTom and Paul S opinion and critique needed (plus anyone else!) Hi Mate, Im a real hard gainer, so have gone for high calories, but of course still keeping them clean. My fats essentially come from the 500g (minimum) of beef I have per day, plus my epa's (3 per meal). And as for vit c, to gain that amount of vit c, then I would have to eat a LOT of fruit and the extra calories would be too much for me. __________________ Go Beyond What You Know.