Diet plan - please advise - UK-Muscle Body Building Community

Arson · 13-02-2005, 04:03 PM

I am trying to build mass and am currently eating the below diet. I am 33, 6 ft, weigh 77 kg (170lb), not sure what my body fat is, my metabolism is quite fast although having hit the 30 yr + mark i have noticed it having slowed a bit, used to be able to eat like a horse and not put on weight, now showing a little excess around my waist.

7am

2 slices Tesco finest multigrain or oatmeal batch bread (toasted)
1 bowl of fruit and fibre (semi skimmed milk)
1 milk/egg weight gain protein shake (300ml semi skimmed milk)
2 1000mg flax seed oil caps
1 tbsp dextrose
1 multi vitamin
1 1000mg cod liver oil
1 zinc

10am

2 sandwiches (Tesco finest multigrain or oatmeal batch bread), chicken or turkey filling, low fat mayo
1 banana

Midday

150gms rice with 1 tin tuna, mixed with salad cream (or dressing type)
1 fruit

2pm

2 sandwiches (Tesco finest multigrain or oatmeal batch bread), chicken or turkey filling, low fat mayo
1 fruit

4pm (pre workout)

1 milk/egg weight gain protein shake (300ml semi skimmed milk)
1 tbsp dextrose
l-glutamine

7pm (Post workout)

1 whey protein shake (300ml semi skimmed milk)
1 tbsp dextrose
creatine

9pm

1 lge chicken breast
1 jacket potato
half plate veg

OR

chicken or tuna pasta or rice
veg

11pm

1 whey protein shake (300ml semi skimmed milk)
2 1000mg flax seed oil caps

That equates to about 220 gms protein, 400 gms carbs, 50 gms fat and 3000cals.

I sometimes have a bowl of porridge for breakfast instead of the toast and cereal.
I also drink around 1 - 2 litres of water throughout the day.
I am doing 4 days with weights do 3 x 30 min sessions of cardio per week. I have noticed some weight gain since starting this diet but seems to be mostly around the waist again??
I must admit i do have a tendancy to slack out occasionally on the cardio, i might miss 1, maybe 2 sessions a week sometimes. I know i shouldnt but i find it soooo boring!! Maybe its about time i bought myself an mp3 player to help me through it?!!

Any advice would be gratefully appreciated

Thanks

SportDr · 13-02-2005, 04:29 PM

Hello mate,

Welcome to the board!

I noticed a couple of slight tweaks, why the dextrose in the am? insulin spike? use up your flax then swap it for a good EPA fish oil, take your Zinc last thing at night, but an hour or so after the shake, your total calories are too low for bulking at a guess, I think you need to aim for 3500-4000. That being said, if you are gaining then don't change anything! Oh yes and more green veg I think.

Other than that it looked really good for a first attempt, you clearly have the basics covered and that is a good start. Keep reading and put plenty of input to the forum, you will learn loads, I have!

If you want a 'no guessing' diet for bulking, maintenance or cutting, I recommend purchasing Chef X's E-Book Diatia x. It is only $25 which is just over a tenner. It tells you exactly what you will need to eat, even with grocery lists. www.regimenx.com . The author is a member of this forum and well respected, he will answer any questions you may have too.

hth

SD

**hackskii** · 13-02-2005, 07:01 PM

7:00 meal, add protein drop some bread

10:00 meal, add some more protein

10:00 too much bread for a day choose a diffrent carb like rice or potato (bulking only).

I see too many shakes and not enough whole foods. Weight gain shakes are usually loaded up with sugar and this is not preferred.

Up the water too 1-2 liters wont cut it, double the amount at least or tripple it.

That weight gain in the tummy just might be because of all the sugars in the drinks and all that bread.
Your ratios of carbs to protein are too high and not enough fat in your diet.
Add some vegetables in there and lower the breads some. The more ballanced the diet the more benefits you will get in health and size.

Arson · 14-02-2005, 12:06 AM

Thanks guys,

Will have a look at making those changes.

By the sounds of it it might be a good idea to get Chef X's book as i dont yet know enough about food types. Due to my work i dont have access to cook or even microwave during the day so i'll have to find foods i can pre prepare.

At least i know i'm kinda on the right tracks.

I'll let you know how i get on.

Thanks again

**hackskii** · 14-02-2005, 01:38 AM

I also forgot to add that you need some good fats in there.
Example, olives, nuts, avacado's, fish oils (my favorite for sure), flax seed (dont tell chefX he adds ALA here for better assimilation), Omega 3's....bla bla bla.....

Honestly lately I swear by good fats EFA's, I cant begin to say how positive the benefits are with these.
One of the only things that I notice adding them to my diet (12 fish oils a day with meals).
This might sound like alot but actually I think it might be a minimum unless you are a big salmon eater.

I myself also dont like eating a carbohydrate before bed as insulin can shut off fat burning and shut the pituitary gland down for producing HGH while asleep.
ALthough L-Argenine and L-Ornathine will help together along with some Zinc or ZMA just before bed.

Dont take any calcium before bed as it binds to the ingrediants above and renders them pretty much useless (what a waste of money).........

winger · 14-02-2005, 03:49 AM

But, Calcium is natures tranquilizer, also you cant loose bodyfat as fast without calcium. I like to drink milk with my meals. I get another protein working for me and the added calcium benifit. Like hackskii said, dont take calcium with zma.

Arson · 14-02-2005, 07:08 PM

Ok, so im looking at other options instead of sandwiches. Maybe try a piece of chicken and a potato/green bean type salad?
So then maybe i'll have the chicken + potato salad for 10am and 2pm meals in the day
(or the chicken/potato at midday meal and the tuna/pasta or rice for 10am and 2pm)??
Then i can have fish for evening meal instead of chicken.

Also wanna try and stop taking the weight gain drinks as you say hackskii, way too much sugar.

Roughly how much fat should i be looking to eat per day??

God damn, this could get expensive, hehe!!!

**hackskii** · 14-02-2005, 07:30 PM

Well, it is easy to add fat to the diet. Olive oil is pretty cheap and you can toss that on salad.
Fish oils are 1 gram per cap and this equals 9 cals of fat per capsule. But the benefits of EFA's are awesome for good health, soft skin, good prostate, low cholesterol, etc...

I would take in about 1/3 your total calories in fats. I know I will get flamed here but this is just the way I would do it. Some dont and some already do.

Zone based diet is 40/30/30 carbs/protein/fats in total % of cals.
Works well.

ChefX · 15-02-2005, 05:50 AM

flip the ratios of carbs to fat hackskii he got them backward in his first book and was stuck after that

13-02-2005, 04:03 PM	#1 (permalink)
Arson Newbie Trainer Join Date: Feb 2005 Location: Surrey Posts: 7	Diet plan - please advise I am trying to build mass and am currently eating the below diet. I am 33, 6 ft, weigh 77 kg (170lb), not sure what my body fat is, my metabolism is quite fast although having hit the 30 yr + mark i have noticed it having slowed a bit, used to be able to eat like a horse and not put on weight, now showing a little excess around my waist. 7am 2 slices Tesco finest multigrain or oatmeal batch bread (toasted) 1 bowl of fruit and fibre (semi skimmed milk) 1 milk/egg weight gain protein shake (300ml semi skimmed milk) 2 1000mg flax seed oil caps 1 tbsp dextrose 1 multi vitamin 1 1000mg cod liver oil 1 zinc 10am 2 sandwiches (Tesco finest multigrain or oatmeal batch bread), chicken or turkey filling, low fat mayo 1 banana Midday 150gms rice with 1 tin tuna, mixed with salad cream (or dressing type) 1 fruit 2pm 2 sandwiches (Tesco finest multigrain or oatmeal batch bread), chicken or turkey filling, low fat mayo 1 fruit 4pm (pre workout) 1 milk/egg weight gain protein shake (300ml semi skimmed milk) 1 tbsp dextrose l-glutamine 7pm (Post workout) 1 whey protein shake (300ml semi skimmed milk) 1 tbsp dextrose creatine 9pm 1 lge chicken breast 1 jacket potato half plate veg OR chicken or tuna pasta or rice veg 11pm 1 whey protein shake (300ml semi skimmed milk) 2 1000mg flax seed oil caps That equates to about 220 gms protein, 400 gms carbs, 50 gms fat and 3000cals. I sometimes have a bowl of porridge for breakfast instead of the toast and cereal. I also drink around 1 - 2 litres of water throughout the day. I am doing 4 days with weights do 3 x 30 min sessions of cardio per week. I have noticed some weight gain since starting this diet but seems to be mostly around the waist again?? I must admit i do have a tendancy to slack out occasionally on the cardio, i might miss 1, maybe 2 sessions a week sometimes. I know i shouldnt but i find it soooo boring!! Maybe its about time i bought myself an mp3 player to help me through it?!! Any advice would be gratefully appreciated Thanks Last edited by Arson; 13-02-2005 at 04:07 PM.

13-02-2005, 04:29 PM	#2 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,965	Hello mate, Welcome to the board! I noticed a couple of slight tweaks, why the dextrose in the am? insulin spike? use up your flax then swap it for a good EPA fish oil, take your Zinc last thing at night, but an hour or so after the shake, your total calories are too low for bulking at a guess, I think you need to aim for 3500-4000. That being said, if you are gaining then don't change anything! Oh yes and more green veg I think. Other than that it looked really good for a first attempt, you clearly have the basics covered and that is a good start. Keep reading and put plenty of input to the forum, you will learn loads, I have! If you want a 'no guessing' diet for bulking, maintenance or cutting, I recommend purchasing Chef X's E-Book Diatia x. It is only $25 which is just over a tenner. It tells you exactly what you will need to eat, even with grocery lists. www.regimenx.com . The author is a member of this forum and well respected, he will answer any questions you may have too. hth SD __________________ I don't like Sports and I am not a Doctor! All information given is to be followed at the users risk and is for informational purposes only. My protein code: ?? Dunno was deleted? BSD Code: ?? Dunno was deleted too?? Last edited by SportDr; 13-02-2005 at 04:32 PM.

13-02-2005, 07:01 PM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,473	7:00 meal, add protein drop some bread 10:00 meal, add some more protein 10:00 too much bread for a day choose a diffrent carb like rice or potato (bulking only). I see too many shakes and not enough whole foods. Weight gain shakes are usually loaded up with sugar and this is not preferred. Up the water too 1-2 liters wont cut it, double the amount at least or tripple it. That weight gain in the tummy just might be because of all the sugars in the drinks and all that bread. Your ratios of carbs to protein are too high and not enough fat in your diet. Add some vegetables in there and lower the breads some. The more ballanced the diet the more benefits you will get in health and size. __________________ Scott

14-02-2005, 01:38 AM	#5 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,473	I also forgot to add that you need some good fats in there. Example, olives, nuts, avacado's, fish oils (my favorite for sure), flax seed (dont tell chefX he adds ALA here for better assimilation), Omega 3's....bla bla bla..... Honestly lately I swear by good fats EFA's, I cant begin to say how positive the benefits are with these. One of the only things that I notice adding them to my diet (12 fish oils a day with meals). This might sound like alot but actually I think it might be a minimum unless you are a big salmon eater. I myself also dont like eating a carbohydrate before bed as insulin can shut off fat burning and shut the pituitary gland down for producing HGH while asleep. ALthough L-Argenine and L-Ornathine will help together along with some Zinc or ZMA just before bed. Dont take any calcium before bed as it binds to the ingrediants above and renders them pretty much useless (what a waste of money)......... __________________ Scott

14-02-2005, 07:30 PM	#8 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,473	Well, it is easy to add fat to the diet. Olive oil is pretty cheap and you can toss that on salad. Fish oils are 1 gram per cap and this equals 9 cals of fat per capsule. But the benefits of EFA's are awesome for good health, soft skin, good prostate, low cholesterol, etc... I would take in about 1/3 your total calories in fats. I know I will get flamed here but this is just the way I would do it. Some dont and some already do. Zone based diet is 40/30/30 carbs/protein/fats in total % of cals. Works well. __________________ Scott

14-02-2005, 12:06 AM	#4 (permalink)
Arson Newbie Trainer Join Date: Feb 2005 Location: Surrey Posts: 7	Thanks guys, Will have a look at making those changes. By the sounds of it it might be a good idea to get Chef X's book as i dont yet know enough about food types. Due to my work i dont have access to cook or even microwave during the day so i'll have to find foods i can pre prepare. At least i know i'm kinda on the right tracks. I'll let you know how i get on. Thanks again

14-02-2005, 03:49 AM	#6 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,415 Blog Entries: 1	But, Calcium is natures tranquilizer, also you cant loose bodyfat as fast without calcium. I like to drink milk with my meals. I get another protein working for me and the added calcium benifit. Like hackskii said, dont take calcium with zma.

14-02-2005, 07:08 PM	#7 (permalink)
Arson Newbie Trainer Join Date: Feb 2005 Location: Surrey Posts: 7	Ok, so im looking at other options instead of sandwiches. Maybe try a piece of chicken and a potato/green bean type salad? So then maybe i'll have the chicken + potato salad for 10am and 2pm meals in the day (or the chicken/potato at midday meal and the tuna/pasta or rice for 10am and 2pm)?? Then i can have fish for evening meal instead of chicken. Also wanna try and stop taking the weight gain drinks as you say hackskii, way too much sugar. Roughly how much fat should i be looking to eat per day?? God damn, this could get expensive, hehe!!!

15-02-2005, 05:50 AM	#9 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	flip the ratios of carbs to fat hackskii he got them backward in his first book and was stuck after that