Thread: Help with the fiances diet..

Well i think he trains to much per week, 3-4 times per week max for me.

Also does that really add up to that much protein? His main source is chicken of which he eats small amounts

Alot of those macros sound way off- 500g pototoes only 86g carbs?

I'd have something more substantial Pre-WO, some lean protein and carbs ideally and i'd add about 40-50g fast carbs in to the post-WO shake.

What time does he go to bed?

Macros are way off.

Water instead of milk at breakfast add eggs or up powder - no need for rice cakes,keep honey or add fruit.

Up the chicken to 150g

Pre and PWO needs attention

Another meal before bed - Protein and fat

And where are the greens??

I worked out the carbs from the nutritional info on the potatoes. The chicken is 100g cooked and so the info I have for that is 31g protein, 4g fat, 165 cals

He normally goes to bed at 9-10pm

At the moment he eats 5 chicken breasts a day all at 150g but according to the nutritional info thats making his protein go way over the amount he needs according to his BMR which is why we dropped it down to 100g..

This is complicated!!

Oh and he doesnt eat veg as he doesnt like it.... don't even get me started it was enough hard work trying to get him to eat the seeds!

Up to protein to around 350grams

Lower the carbs to around 400grams

Fats should be around 90grams

He needs more carbohydrates Post work out.. 2.7g is nothing? He needs more along the lines of 50grams.

Aim for 50grams of carbs 50grams of protein and 15grams of fat per meal.

Originally Posted by YoungGun

Well i think he trains to much per week, 3-4 times per week max for me.

Also does that really add up to that much protein? His main source is chicken of which he eats small amounts

Alot of those macros sound way off- 500g pototoes only 86g carbs?

i agree here i'd train a 3-4 week split but longer sessions, and work these around is most strainuous days at work, and i wouldn't do CV if he's got a manual labour job i'd count that as my CV for the time being and see how that works out for him depending up on his matabolism.
first bit of hard graft and i lose weight rapidly glad im in a different line of work now

How good are you sorting this out for him my wifes gets fed up of hering about me training and eating

good luck

for snacks between meals tesco's do pilchards 150g tin for 37p ive just bought 3 racks

Originally Posted by CharlieC25

Hi I'm currently training and dieting for the trained figure class and my fiance is looking to compete in the NPA again either this year or next.

He competed a few years ago and looked fantastic but he really wanted to put on some size for the next shows and he hasnt had any luck. His diet was clean but didnt have the right ratios so I've redone his diet and wanted to get your opinion on whether I'd done the right thing for him to gain mass...

He's 190lbs, he is a scaffolder during the day so has a very hard manual labour job. He trains weights 5-6 times a week.

I worked out his BMR and TDEE and to gain muscle it said he needed 4083 cals with a 44%/23%/33% ratio on carbs/protein/fats which equates to:

234g Protein, 149g fat and 449g carbs

Personally I wouldn't say this was enough protein. Carbs are high for someone whos 190lbs and fats are also high. I would stick with

300-350grams Protein, 60-100grams of fat and 350-400grams of carbs.


Here is his diet - any critque would be welcome...

I gather this is all UNCOOKED and RAW weight?

Im going to reply in red and the weights are UNCOOKED and RAW.

BREAKFAST: 06:30AM
150g oats, 250ml semi skimmed milk, 1 scoop protein powder, spoonful honey, 2 rice cakes lightly spread with honey
PROTEIN: 51.82g CARBS: 139.6g FAT: 18.05 CALS: 933

Have 2 scoops of protein powder. Make sure it is ISOLATE as this is fast absorbing in the body, which is what you need first thing. Drop the rice cakes, he doesnt need these as he is getting Oats. 100grams of RAW oats would be fine. Honey is not needed.

MEAL ONE: 09:30am
100g Chicken breast, 350g Potatoes, 2 rice cakes lightly spread with honey
PROTEIN: 39.73g CARBS: 82g FATS: 5g CALS: 512.50

He is going to need way more chicken than that. 200-250grams. Id drop the Potatoes down to 300grams. Rice cakes again not need nor the honey.. Drizzle 10grams of EVOO over the Chicken/Potato for fats.

MEAL TWO: 12:30pm
100g chicken breast, 350g potatoes, 2 rice cakes NO honey this time
PROTEIN: 39.67g CARBS: 70g FAT: 5g CALS: 466

Again 200-250grams of chicken. Change things up, 100grams of Basmati Rice instead of the potatoes. Rice cakes not needed. Drizzle 10grams of EVOO over the food.

MEAL THREE: 3:30pm
100g chicken breast, 350g potatoes, 2 rice cakes NO honey this time
PROTEIN: 39.67g CARBS: 70g FAT: 5g CALS: 466

Change it up a bit. 100grams of Wholewheat Pasta, 2 whole eggs, 1 egg white, 1 Tin of tuna.

PRE WORKOUT SNACK: 5:30PM
2ounces Sunflower seeds
PROTEIN: 12g CARBS: 12g FATS: 28g CALS: 328

Ideally if hes training at 5:30-5:45pm he needs to be having a solid meal around 4:45-5pm.

What time does he train? as hes eating at 5:30pm and then again at 6:30pm? Does this mean he eats pretty much before training then say does 45 mins exercise?

POST WORKOUT SHAKE: 6:30pm - What does this consist of?
PROTEIN: 25g, CARBS: 2.7g FAT: 1g CALS: 119

Every PWO shake should have some form of Protein ISOLATE (fast absorbing in the body), and fast acting carbohydrate such as WMS, Vitargo, Brown Rice flour, Malto etc.

DINNER: 7:30-8pm
150g chicken breast, 500g potatoes with a 30-60ml serving of Udos oil
PROTEIN: 57.5g CARBS: 86g FAT: 36g CALS: 1213.5

200-250grams Chicken, 300grams of potatoes/Basmati Rice, 10grams of EVOO

TOTALS:

PROTEIN: 265.39g
CARBS: 462.30g
FAT: 127.05
CALS: 4038

Does anyone see any flaws with this?

Originally Posted by Jsb

for snacks between meals tesco's do pilchards 150g tin for 37p ive just bought 3 racks

If eating correct balanced meals specific to your body and goals you should not be snacking. Eat meals dont snack!!!

Hey guys thanks for posting..

JSB I think it helps that I am also training and dieting for the figure comp so I'm really interested in the diet and training program, most ppl get bored of our conversation when we start talking about grams of protein etc haha its a conversation killer with the wrong people!

Great post Goose - all those weights were cooked weights not raw according to my sources but i obviously need to check it out..

His protein before this diet was around 370g and his fats 60g and carbs were 420g with cals around the 3733 mark so does that sound more appropriate? He's been following this diet for some time now and has made no gains - he's just stayed the same hence why I looked into the BMR and tweaked it (obv not correctly!) for him.

His job is very hard work so he doesnt do any CV at all - when he goes to the gym he is there for an hour and he works out hard. Our gym is in our garage and I sometimes spot him on the bench and his arms are almost always shaking with the pressure

He is also extremely strict with his eating and if hes not allowed it he wont have it, if it doesnt taste nice but it works he'll eat it (except for veg!). He really wants to compete again but I know he wont unless he can make some noticeable gains.

I'm going to print off your post goose and show it to him - I just thought that with a muscle building meal you had to work out your TDEE and add 500cals to build the muscle and then split the ratios but perhaps this method is only really effective with weight loss....

Originally Posted by CharlieC25

Hey guys thanks for posting..

JSB I think it helps that I am also training and dieting for the figure comp so I'm really interested in the diet and training program, most ppl get bored of our conversation when we start talking about grams of protein etc haha its a conversation killer with the wrong people!

Great post Goose - all those weights were cooked weights not raw according to my sources but i obviously need to check it out..

His protein before this diet was around 370g and his fats 60g and carbs were 420g with cals around the 3733 mark so does that sound more appropriate? He's been following this diet for some time now and has made no gains - he's just stayed the same hence why I looked into the BMR and tweaked it (obv not correctly!) for him.

His job is very hard work so he doesnt do any CV at all - when he goes to the gym he is there for an hour and he works out hard. Our gym is in our garage and I sometimes spot him on the bench and his arms are almost always shaking with the pressure

He is also extremely strict with his eating and if hes not allowed it he wont have it, if it doesnt taste nice but it works he'll eat it (except for veg!). He really wants to compete again but I know he wont unless he can make some noticeable gains.

I'm going to print off your post goose and show it to him - I just thought that with a muscle building meal you had to work out your TDEE and add 500cals to build the muscle and then split the ratios but perhaps this method is only really effective with weight loss....

Well personally I couldnt say my ratios should be this and that. Its all a case of trial and error. What works for one person does not necessarily mean It will work for another..
For 2 weeks I kept my rice in my meals to around 75grams uncooked.. Noticed I sat quite stable at this weight.. No realy gains.. I lowered it to 50grams of rice per meal.. I lost a lot of fat quite quickly along with the cardio I was doing.. Since then I have upped to 100grams of rice per meal ( me weighing around 230lbs) and noticed my weight increased and my body volumise more.
Hes old diet does sound more on track but as you say he wasn't making progress. Can I just ask if he is assisted or natty? Because you may be aware when assisted you are able to metabolise more protein/carbs etc and help fill out a fuller figure.
But still even as a natty you should be making gains unless he has reached his genetic limit which I highly doubt.
If I was him I would stick with the old diet he was doing or maybe try out the one ive given him or along those lines and see how things go, if he makes no progress then up the carbohydrates a tad, followed my proteins and so on.. Then keep at it for 1-2 weeks and see if he notices any changes. Its all trial and error at the end of the day.
One last thing when I put "300grams potato/basmati rice" if using rice it should be 100grams of uncooked rice not 300 like you would use for potato.
Hope that helps.

Hey Goose - he's a natural specimen

We're gonna sit down tonight with his old diet and implement some of the changes you've suggested and give it 2 weeks see what happens.

Thanks for all the help, hope he starts to see some changes he gets abit demotivated when the weight and measurements stay static & I know if he's not making any gains he'll find it hard when I'm cutting up nicely for the comp as this is his thing really but if we make changes in the diet then something has to happen!

How are you getting on with your training at the moment?