my diet - UK-Muscle Body Building Community

liftheavy61 · 06-01-2004, 02:09 AM

i am trying to gain 20 pounds right now and loose the fat in my lower back and stomache. my current diet is:
breakfast: a protein sahke with a scoop of ice cream and a piece of fruit and my vitamins
lucnh: meal replacement/protein bar
pre workout: protein bar
when i get home:1 can of tuna,meat(usually steak or chicken),baked potato and vegetables
before bed: protein shake with a scoop of ice cream

any suggestions to make it better would be great thanks

***Lorian*** · 06-01-2004, 09:34 AM

hi there mate, first thing i'd say is not enough real food!! .. you are depending too much on shakes/bars. If you want to gain weight i'd say shakes/bars are to be used in addition to your regular meals - NOT in place of them.

also, if you add that lot up I reckon its not actually that many calories ....

how much you weigh?

L

Godzilla · 06-01-2004, 08:36 PM

First thing you need to do, is know how many Calories your body needs depending on bulking or cutting. You definitily need more real food. I (and many people I know) eat 3-4 real meals a day and use protien supplements for the long spaces between meals. Start with breakfast (real food) and 2-3 hours later have a protien drink, then lunch (real food) and 2-3 hours later protien drink ect... Count how many grams of protien you need and maybe put in an extra shake with one of your meals If your not getting enough protien.

Protien: Chicken, eggs, ect....
Complex Carbs: Broccoli, %100 rolled oats, ect....
Fats: Flax seed oil, natural peanutbutter ect... ( I usually don't worry about the fats because I know there in some of my snacks through out the day).

I wouldn't eat protien bars, your better off using the shakes and real food.IMO

BSF James · 06-01-2004, 09:08 PM

Good advice there. Also, you really need to define your goal more clearly. It's difficult to lose fat and gain muscle at the same time. You're pulling yourself in two different directions, since to lose fat you generally need to be in a negative calorie balance (burning more than you eat) and to gain muscle you need to be in positive calorie balance. So my advice would be to pick one of the two goals and do that, then work towards the other goal.

If you primarily want to bulk, then you do really need to add more real food. And I'd say cut out the ice cream. Ice cream is empty calories. As far as the nutrients go, you are probably just about meeting your protein requirements depending on your size, but your only proper source of carbohydrates is the potato. As I've said elsewhere, carbs are really important in fueling muscle growth. Protein is the material to synthesize the muscle, but carbs are what actually put it to work. To effectively bulk you need 2 or 3 times as many grams of carbs as protein.

If you want to diet down a bit, that diet wouldn't be too bad if you dropped the ice cream - high protein, lower carbs (although probably a little too low). Some healthy fat and a little extra protein wouldn't go a miss.

Whey protein and simple carbs immediately post workout wouldnt be a bad idea either.

Assuming you choose to bulk first, a quick fix would be:

1. Replace breakfast shake with eggs and oatmeal
2. Have a snack between breakfast and lunch of a meal replacement or protein shake with some carbs (E.g. fruit)
3. Eat a meal like your evening one for lunch.
4. Add the postworkout shake and simple carbs in.
5. Stick with your current evening meal.
6. Make sure your nightime protein shake is mainly casein based so that it takes longer to digest and sustains you through some of the night.

That would be a good start. Best of luck to you mate, hope thats of some help.

**hackskii** · 06-01-2004, 09:34 PM

You can add some creatine in there somewhere for cell volumization.
I would also stick to some heavy compound exercises and hit each muscle once a week.

liftheavy61 · 07-01-2004, 11:48 PM

well,its really really hard to get one a real good diet,because i am still in high school. there is not much choice for food at lunch,in fact nothing healthy at all. and i am not old enugh to drive yet either,to run home and get some real food in for lifting. plus i lift with football so i dont have much choice on our workouts. if there are any more suggestions i'd appreciate it.

**hackskii** · 08-01-2004, 12:43 AM

Well, here is a suggestion and I will make it as easy as possible. I do this cuz I am lazy myself (not saying that you are). Here goes.
You can bake some potatoes and bake about 5-7 at a time or even more. After they are done just throw them in a brown paper bag and grab 1 or 2 a day for lunch. I eat them cold and just with a little salt they are not bad.
Eggs, I have an egg cooker. I hard boil 12 eggs at a time and I just take 4 eggs a day to my work.
I eat the tuna out of a can with the pop top lid and that is 22 grams of protein with the solid white albacore. I have an avacado tree in the back yard and I use a small avacado with a can of tuna instead of mayonase.
Apples, easy with this one just toss it into a brown paper bag and take to school.
Fruits are real easy and so are vege's, carrots just toss them in.
Toss a piece of cheese in there if you want to eat with your veges to make them taste better.
Tuna and eggs would be ok (protein) and so would one protein shake while you are at school then when you get home you can have your Mom cook you a big juicy steak. MMMmmmm Now I am hungry.
All easy stuff and much cheaper than the powdered stuff and has much more vitamins and fiber in it.

demon · 08-01-2004, 04:19 PM

Quote:

Originally posted by hackskii
I have an avacado tree in the back yard

Oh, to live somewhere hot like California.....
If I tried to grow an avacado here in norn iron, it would first laugh at me, then die!

BSF James · 08-01-2004, 06:02 PM

liftheavy61,

That's good advice from hackskii. Eating well doesn't have to be expensive. A can of tuna with a bagel and a piece of fruit is a good meal and costs hardly anything. Same goes for eggs.

liftheavy61 · 16-01-2004, 12:57 AM

ok i think i found a diet that is working pretty well:
breakfast:shake with eggs and fruit
lunch:2 cans of tuna and potato
pre workout: protein bar
post workout/dinner:steak potato veggies
night time:shake

i like it so far, im just hvaing trouble going from eating whatever i want to this. the cravings are tough to deal with. also,if you have anysuggestions for me to gain weight i'd appreciate it. cuz im 186 now,and looking to be around 205 by end of the school year,and i want to be 215 by next football season. tahnks

**hackskii** · 16-01-2004, 01:34 AM

liftheavy61
Breakfast: Oatmeal with a scoop (whey) and just a pad of butter. Vitamins and minerals
Brunch: apple small can of tuna and a fat, like olives (2-3).
Lunch: Broccoli, rice, chicken breast.
Post Lunch: bar or drink.
post workout: potato, steak 6-8 OZ. Small handfull peanuts.
Dinner: Peas 1/4 cup, Corn1/4 cup, Chicken breast. Still feel hungry have some celery with peanut butter. Just dont go overboard.
Sleep time: 1/2 cup frozen yougert, 1/2 scoop whey, 6 peanuts.
L-Arginine and L-Ornithine before bed, supposed to up the GH but I am taking HGH so I dont take that even though I have it.

Drink lots of water maybe 64+ a day. If you feel hungry then eat more, but better yet just add a meal if you are losing weight.
Eat the bigger meals in the morning and then taper off at night.
Traditionally, fruits in the morning and vegges in the afternoon (dont know why but this is what I was taught).
Fill the tank in the morning and use it during the day. I have had better results with keeping the blood sugar levels stable and this required me to eat small meals and with good quality. Did not feel tired and had massive energy throught the day.
I know this is not for everyone but it worked for me. If you want me to give you more diet stuff just ask.
Fiber is important in the diet too but this is rarely discussed in BBG.

liftheavy61 · 16-01-2004, 03:57 AM

thanks for the help,one thing is im allergic to nuts and peanut butter

demon · 16-01-2004, 01:41 PM

Quote:

Originally posted by liftheavy61
thanks for the help,one thing is im allergic to nuts and peanut butter

This is totally off topic, but I saw a programme on tv the other night about parasites.

They said that worms (like tapeworms) can stop a lot of people's allergies. People were deliberately infecting themselves with these things to try and deal with their allergy.

They said it might even be a viable treatment for asthma!

**hackskii** · 16-01-2004, 03:33 PM

I had a parisite that lived with me and when she left she took all my stuff with her when I was on vacation. I did not even have toilet paper when she left. That paraside did nothing for me except clean out my pipes once a week. OOPS

powerU · 16-01-2004, 03:51 PM

I just got rid of one of those too!

06-01-2004, 02:09 AM	#1 (permalink)
liftheavy61 Newbie Trainer Join Date: Aug 2003 Posts: 47	my diet i am trying to gain 20 pounds right now and loose the fat in my lower back and stomache. my current diet is: breakfast: a protein sahke with a scoop of ice cream and a piece of fruit and my vitamins lucnh: meal replacement/protein bar pre workout: protein bar when i get home:1 can of tuna,meat(usually steak or chicken),baked potato and vegetables before bed: protein shake with a scoop of ice cream any suggestions to make it better would be great thanks

06-01-2004, 09:34 AM	#2 (permalink)
*Lorian* Administrator Join Date: Apr 2003 Location: Cheltenham Posts: 2,543 Blog Entries: 1	hi there mate, first thing i'd say is not enough real food!! .. you are depending too much on shakes/bars. If you want to gain weight i'd say shakes/bars are to be used in addition to your regular meals - NOT in place of them. also, if you add that lot up I reckon its not actually that many calories .... how much you weigh? L __________________ Now wearing the Captain's Hat.

06-01-2004, 09:08 PM	#4 (permalink)
BSF James BodyShapers Fitness MD Join Date: Sep 2003 Location: Telford Posts: 1,258	Good advice there. Also, you really need to define your goal more clearly. It's difficult to lose fat and gain muscle at the same time. You're pulling yourself in two different directions, since to lose fat you generally need to be in a negative calorie balance (burning more than you eat) and to gain muscle you need to be in positive calorie balance. So my advice would be to pick one of the two goals and do that, then work towards the other goal. If you primarily want to bulk, then you do really need to add more real food. And I'd say cut out the ice cream. Ice cream is empty calories. As far as the nutrients go, you are probably just about meeting your protein requirements depending on your size, but your only proper source of carbohydrates is the potato. As I've said elsewhere, carbs are really important in fueling muscle growth. Protein is the material to synthesize the muscle, but carbs are what actually put it to work. To effectively bulk you need 2 or 3 times as many grams of carbs as protein. If you want to diet down a bit, that diet wouldn't be too bad if you dropped the ice cream - high protein, lower carbs (although probably a little too low). Some healthy fat and a little extra protein wouldn't go a miss. Whey protein and simple carbs immediately post workout wouldnt be a bad idea either. Assuming you choose to bulk first, a quick fix would be: 1. Replace breakfast shake with eggs and oatmeal 2. Have a snack between breakfast and lunch of a meal replacement or protein shake with some carbs (E.g. fruit) 3. Eat a meal like your evening one for lunch. 4. Add the postworkout shake and simple carbs in. 5. Stick with your current evening meal. 6. Make sure your nightime protein shake is mainly casein based so that it takes longer to digest and sustains you through some of the night. That would be a good start. Best of luck to you mate, hope thats of some help. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. -Now with FREE shipping available on all UK mainland orders! 5% off your first order - use discount code ukm6. The #1 choice for To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. with rapid, reliable service. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - research backed sports nutrition. Last edited by BSF James; 06-01-2004 at 09:16 PM.

06-01-2004, 09:34 PM	#5 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,654	You can add some creatine in there somewhere for cell volumization. I would also stick to some heavy compound exercises and hit each muscle once a week. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-01-2004, 12:43 AM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,654	Well, here is a suggestion and I will make it as easy as possible. I do this cuz I am lazy myself (not saying that you are). Here goes. You can bake some potatoes and bake about 5-7 at a time or even more. After they are done just throw them in a brown paper bag and grab 1 or 2 a day for lunch. I eat them cold and just with a little salt they are not bad. Eggs, I have an egg cooker. I hard boil 12 eggs at a time and I just take 4 eggs a day to my work. I eat the tuna out of a can with the pop top lid and that is 22 grams of protein with the solid white albacore. I have an avacado tree in the back yard and I use a small avacado with a can of tuna instead of mayonase. Apples, easy with this one just toss it into a brown paper bag and take to school. Fruits are real easy and so are vege's, carrots just toss them in. Toss a piece of cheese in there if you want to eat with your veges to make them taste better. Tuna and eggs would be ok (protein) and so would one protein shake while you are at school then when you get home you can have your Mom cook you a big juicy steak. MMMmmmm Now I am hungry. All easy stuff and much cheaper than the powdered stuff and has much more vitamins and fiber in it. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 08-01-2004 at 12:46 AM.

06-01-2004, 08:36 PM	#3 (permalink)
Godzilla Gym Addict Join Date: Apr 2003 Posts: 172	First thing you need to do, is know how many Calories your body needs depending on bulking or cutting. You definitily need more real food. I (and many people I know) eat 3-4 real meals a day and use protien supplements for the long spaces between meals. Start with breakfast (real food) and 2-3 hours later have a protien drink, then lunch (real food) and 2-3 hours later protien drink ect... Count how many grams of protien you need and maybe put in an extra shake with one of your meals If your not getting enough protien. Protien: Chicken, eggs, ect.... Complex Carbs: Broccoli, %100 rolled oats, ect.... Fats: Flax seed oil, natural peanutbutter ect... ( I usually don't worry about the fats because I know there in some of my snacks through out the day). I wouldn't eat protien bars, your better off using the shakes and real food.IMO

07-01-2004, 11:48 PM	#6 (permalink)
liftheavy61 Newbie Trainer Join Date: Aug 2003 Posts: 47	well,its really really hard to get one a real good diet,because i am still in high school. there is not much choice for food at lunch,in fact nothing healthy at all. and i am not old enugh to drive yet either,to run home and get some real food in for lifting. plus i lift with football so i dont have much choice on our workouts. if there are any more suggestions i'd appreciate it.

08-01-2004, 06:02 PM	#9 (permalink)
BSF James BodyShapers Fitness MD Join Date: Sep 2003 Location: Telford Posts: 1,258	liftheavy61, That's good advice from hackskii. Eating well doesn't have to be expensive. A can of tuna with a bagel and a piece of fruit is a good meal and costs hardly anything. Same goes for eggs. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. -Now with FREE shipping available on all UK mainland orders! 5% off your first order - use discount code ukm6. The #1 choice for To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. with rapid, reliable service. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - research backed sports nutrition.

16-01-2004, 12:57 AM	#10 (permalink)
liftheavy61 Newbie Trainer Join Date: Aug 2003 Posts: 47	ok i think i found a diet that is working pretty well: breakfast:shake with eggs and fruit lunch:2 cans of tuna and potato pre workout: protein bar post workout/dinner:steak potato veggies night time:shake i like it so far, im just hvaing trouble going from eating whatever i want to this. the cravings are tough to deal with. also,if you have anysuggestions for me to gain weight i'd appreciate it. cuz im 186 now,and looking to be around 205 by end of the school year,and i want to be 215 by next football season. tahnks

16-01-2004, 01:34 AM	#11 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,654	liftheavy61 Breakfast: Oatmeal with a scoop (whey) and just a pad of butter. Vitamins and minerals Brunch: apple small can of tuna and a fat, like olives (2-3). Lunch: Broccoli, rice, chicken breast. Post Lunch: bar or drink. post workout: potato, steak 6-8 OZ. Small handfull peanuts. Dinner: Peas 1/4 cup, Corn1/4 cup, Chicken breast. Still feel hungry have some celery with peanut butter. Just dont go overboard. Sleep time: 1/2 cup frozen yougert, 1/2 scoop whey, 6 peanuts. L-Arginine and L-Ornithine before bed, supposed to up the GH but I am taking HGH so I dont take that even though I have it. Drink lots of water maybe 64+ a day. If you feel hungry then eat more, but better yet just add a meal if you are losing weight. Eat the bigger meals in the morning and then taper off at night. Traditionally, fruits in the morning and vegges in the afternoon (dont know why but this is what I was taught). Fill the tank in the morning and use it during the day. I have had better results with keeping the blood sugar levels stable and this required me to eat small meals and with good quality. Did not feel tired and had massive energy throught the day. I know this is not for everyone but it worked for me. If you want me to give you more diet stuff just ask. Fiber is important in the diet too but this is rarely discussed in BBG. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-01-2004, 03:57 AM	#12 (permalink)
liftheavy61 Newbie Trainer Join Date: Aug 2003 Posts: 47	thanks for the help,one thing is im allergic to nuts and peanut butter

16-01-2004, 03:33 PM	#14 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,654	I had a parisite that lived with me and when she left she took all my stuff with her when I was on vacation. I did not even have toilet paper when she left. That paraside did nothing for me except clean out my pipes once a week. OOPS __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-01-2004, 03:51 PM	#15 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	I just got rid of one of those too!