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  1. #1
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    Help with the fiances diet..

    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

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

    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

    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

    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

    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

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

    POST WORKOUT SHAKE: 6:30pm
    PROTEIN: 25g, CARBS: 2.7g FAT: 1g CALS: 119

    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

    TOTALS:

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


    Does anyone see any flaws with this?

  2. #2
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    Re: 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?

  3. #3
    200 degrees that's why they call me Mr Fahrenheit
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    Re: Help with the fiances diet..

    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?

  4. #4
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    Re: Help with the fiances diet..

    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??
    Last edited by ParaManiac; 06-05-2009 at 09:59 AM.

  5. #5
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    Re: Help with the fiances diet..

    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!!

  6. #6
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    Re: Help with the fiances diet..

    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!

  7. #7
    If it Jiggles, It's Fat!
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    Re: Help with the fiances diet..

    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.

  8. #8
    Jsb
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    Re: Help with the fiances diet..

    Quote Originally Posted by YoungGun View Post
    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

  9. #9
    Jsb
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    Re: Help with the fiances diet..

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

  10. #10
    If it Jiggles, It's Fat!
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    Re: Help with the fiances diet..

    Quote Originally Posted by CharlieC25 View Post
    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?

  11. #11
    If it Jiggles, It's Fat!
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    Re: Help with the fiances diet..

    Quote Originally Posted by Jsb View Post
    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!!!

  12. #12
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    Re: Help with the fiances diet..

    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....

  13. #13
    If it Jiggles, It's Fat!
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    Re: Help with the fiances diet..

    Quote Originally Posted by CharlieC25 View Post
    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.


  14. #14
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    Re: Help with the fiances diet..

    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?

  15. #15
    If it Jiggles, It's Fat!
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    Re: Help with the fiances diet..

    Ok thats cool..

    He has to take his mind off the weight. Id rather be 15stone and in good shape than 17stone and fat.


    The mirror is your best bet, and take loads of photos.

    Just because measurements are the same does not mean he is growing. He could be replacing the fat that was there with muscle. Just go by what you see in the mirror.

    Support and motivation from others works greatly, when someone tells me im looking better.. Say 2 weeks ago I had loads of comments where people said I was looking tighter and more like a bodybuilder, this was because I started doing PWO cardio andfelt a lot better for doing this. I probably did lose a bit of size but my strength stayed the same, I lost bodyfat and my weight didn’t decrease. I felt and looked better.

    Training and eating is going well.. Currently it quite big at the minute to pack on some size, all is going well.. Just looking forward to the cut im doing end of august time to see what ive got hiding

    Then for an almight rebound, final cut then compete hopefully.

 

 
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