pilky01

Hi,

Wonder if anyone could give me some pointers on my current diet, i am around 180lbs at the moment and 6ft1 been training for a couple of months now, i am looking to bulk up in size to around 195lbs and increase in strength/ i currently work on an offshore platform so will post my average diet for the 2 weeks whilst im away offshore and the 3 weeks i spend at home.


Offshore Diet

6am Wake

2 poached eggs on granary toast, cnp pro mass shake, and vitamins

9am

Bowl of porridge, 2 pieces of toast, orange juice

12

200g beef/lamb or chicken
jacket potato w/cheese
vegetables
quiche or pasta

3
lamb or beef sandwich

6

300g lambchops/beef/spaghetti bolognase
200g boiled potatos
vegetables including cabbage, broccoli, peas carrots etc

7pm
5g creatine before training

8pm
PWO shake including scoop or whey protein + 50g dextrose monohydrate(carbs)

10pm
cnp pro mass shake/red meat if i can find any
zma tablet

bed


Diet whilst at home

8am Wake
Bowl porridge w/banana + vitamins

Shake made of 1 scoops whey protein (44g)/ 3 scoops scottish oats (120g)/ spoonful peanut butter/ efa(essential fatty acids) tablet/1 weetabix/milk and any yogurt if can find any then into a blender

12
tuna ommelette 4 eggs w/bread & butter

3 bowl of porridge & banana

4pm train
5g creatine monohydrate

5pm
PWO shake including scoop or whey protein + 50g dextrose monohydrate(carbs)

6pm

300g beef/lamb/chicken roast/spaghetti bolognase/chilli con carne
200g boiled potatos
vegetables including cabbage, broccoli, peas carrots etc

9pm

Shake made of 1 scoops whey protein (44g)/ 3 scoops scottish oats (120g)/ spoonful peanut butter/ efa(essential fatty acids) tablet/1 weetabix/milk and any yogurt if can find any then into a blender

11pm zma tablet and bed



thats it, if anyone could give me some pointers that would be great

thanks

Robsta

Bump for the dieticians

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Robsta

Lost Soul

Adding weight ultimately requires a calorie surplus, having some appreciation of if thats occuring is essential

Some good food choices although you may wish to use protein before training (well in all meals)

start using essential fats over EFA caps...2 a day is like pi55ing in the wind

10g fish oils
10g olive oil
10g fats from seeds/other omega 6 rich foods

thats a starting place plus naturally occuring fats from foods

your 9pm meal screams fat storage, loads of carbs, sugars and poor fats (in peanut butter....yes thats right, poor fats...its a little misunderstood is peanut butter...but not ideal here)

more carbs after training when at sea

9am any many other meals are without protein

if you are on the go use powder, sitting down use solids

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ParaManiac

LS,is it the saturated fat level in PB that concerns you or something else i'm unaware of?

I appreciate there are better fat sources available which should be utilised evenly,but as a package,when eaten in moderation - the health benefits(pro's still outweigh the con's) along with the taste and satiety value make it a useful addition to the diet imo.

Obviously i'm talking 100% PB.

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pilky01

Cheers for the reply, really helpful ta

For my PWO What would you reccomend i add and remove ?, take out the peanut butter and weetabix and efa tabs, buy cod liver oil? add olive oil how much dosage?, more protein?

thanks again

pilky01

bump

Lost Soul

Sorry I missed this mate

Why no peanut butter?

6/3 ratio
phytoestrigens
sodium levels
hydrogenated fats
poor amino spectrum
insulinogenic

The above range from givens to possibles and its an overhyped food in bodybuilding IMO

PWO

no fats
carbs from maltodextrin, WMS, cornflour or dextrose is fine
protein from whey
water

that should suffice

Cod liver oil is not oily fish in the context we purchase it

google krill oil or EPA/DHA oils

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pilky01

excellent ta, currently having 2 scoops whey (88g) with 50g dextrose PWO,

for the bulk shake i take in morning and at around 9pm was what i meant to ask about, confused myself there

i currently have

Shake made of 1 scoops whey protein (44g)/ 3 scoops scottish oats (120g)/ spoonful peanut butter/ efa(essential fatty acids) tablet/1 weetabix/milk and any yogurt if can find any then into a blender

remove peanut butter, replace with 10g olive oil,
remove efa tabs, replace with 10g EPA/DHA Oils
and remove weetabix?


thanks again

ParaManiac

Cheers Ls,appreciate the reply

I wasn't aware it's insulinogenic

To what degree does it initiate an insulin response and why doesn't the fat content counter this?

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Lost Soul

on the face of it, that looks fine, just ensure there is enough fat in your diet

fat is insulinogenic to some extent, 6s and saturates being a main concern

Obviously not as insulinogenic as many foods but not close to fish oils in terms of keeping everything on the level as it were

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