Help with Diet (crit) - UK-Muscle Body Building Community

JDN21 · 19-07-2006, 06:55 PM

Help with Diet (crit)
--------------------------------------------------------------------------------

STATS:
5' 9"
11st 2lbs

I have lifted weights for years, though mainly to enhance my running (increase flexibility, prevent injury etc), but I now want to add more muscle and improve my body composition as well as getting rid of abdominal fat.

I have been doing compound weights for about 3 weeks and my strength is improving very noticeably and have noticed some (but not much) in the way of muscle growth.

I have confidence in my training regime - I have taken alot of advice from experienced people.

I dont have confidence in my diet though, so im hoping you guys can help me out.

SAMPLE DIET

(Maintenance + 500kcal)
I eat every 2-3 hours and drink water with each meal.

BREAKFAST
Shredded Wheat, bran and semi skimmed milk
3 scrambled eggs
1 slice cheddar cheese
1 slice ham
tin of beans
2 slices wholemeal toast

SNACK1
50g Nuts
200ml Milk

LUNCH
2 Sandwiches made with chicken breast, spinach and wholemeal bread
Pineapple

SNACK2
Protein Shake
Banana

DINNER
Usually chicken, fish or steak with veg or basmati rice and vegetables

----

I know people will suggest porridge, but I just cant abide it. Im not being awkward, I have tried it and tried it and I just cant stomache it. Is Shredded wheat and bran a decent alternative?

Is chocolate milk ok on training days? I hear it is a good for PWO?

Thanks.

megatron · 21-07-2006, 04:00 PM

That's alot of starch and carbs for a BB'er. But you are an endurance athlete? in whihc case it's normal afaik.

try and get in more protien with each meal really, like your "snack1": really needs some whey or cottage cheese perhaps.

"drink water with each meal"

I would drink around meals rather than during, stomach acid gets diluted atc.

You can eat sugary stuff PWO, the next day does not still count as PWO though ;)

JDN21 · 21-07-2006, 05:12 PM

Thanks for your comments,

I am putting the distance running on hold at the moment, will start up again in the Autumn, so I would prefer a diet that is more suitable to weight training rather than endurance CV.

I need a diet that will enable me to build muscle whilst gaining very little (or none, if possilbe) in the way of body fat.

So what do you suggest I add or take out from the diet I posted to achieve this?

megatron · 24-07-2006, 01:19 PM

SAMPLE DIET

(Maintenance + 500kcal)
I eat every 2-3 hours and drink water with each meal.

BREAKFAST
Shredded Wheat, bran and semi skimmed milk
3 scrambled eggs
1 slice cheddar cheese
1 slice ham
tin of beans (remove)
2 slices wholemeal toast (remove)

SNACK1
50g Nuts
200ml Milk
Protien of some description

LUNCH
2 Sandwiches made with chicken breast, spinach and wholemeal bread
Whats that 4 slices of bread? --- 2 is maximum, preferrably 1
Pineapple

SNACK2
Protein Shake
Oats (or some nice carbs)
Banana

DINNER
Usually chicken, fish or steak with veg or basmati rice and vegetables
Pretty ok tbh

.....................

Note that all i have said is a rouge idea of how to modify your diet, to be getting really good progress you shoudl measure your intake according to your wieght, height and metabolisim as you know it (easy eh? lol). Also supplements such as fish oils, multivits, fibre etc really make a difference.

wiseguy83 · 24-07-2006, 03:14 PM

megatron got it spot on their mate,the beans are full off sugar as is milk!carefull with cheese try to get low fat stuff,its hard to put size on whithout putting on fat,dairy products make yer skin thicker imo so you wont see what yer looking for.good look mate.

JDN21 · 25-07-2006, 11:46 AM

Thanks for the advice.

As it happens, I have already dropped the toast and beans from breakfast and instead of chicken sandwich for lunch for example, I am now having chicken (or other meat) & veg and spinach.

I though the point of having nuts is that they are a good source of protein and good fats? I need to add more you say? Will another protein shake do it?

Finally, I have looked into fish oil caps etc, alot of guys on here seem to be popping 6-12 a day, yet on all the packaging I have seen, you are warned not to exceed 1 a day. Whats the deal? AND, what kind of fish oils are the best ones to take?

megatron · 26-07-2006, 03:38 PM

Quote:

Originally Posted by JDN21

Thanks for the advice.

As it happens, I have already dropped the toast and beans from breakfast and instead of chicken sandwich for lunch for example, I am now having chicken (or other meat) & veg and spinach.

That's good

Quote:

Originally Posted by JDN21

I though the point of having nuts is that they are a good source of protein and good fats? I need to add more you say? Will another protein shake do it?

They're good as a source of fats, I wouldn't rely on them for protien alone however. Another protien shake would do it, but something natural would be better (cottage cheese/ tuna)

Quote:

Originally Posted by JDN21

Finally, I have looked into fish oil caps etc, alot of guys on here seem to be popping 6-12 a day, yet on all the packaging I have seen, you are warned not to exceed 1 a day. Whats the deal? AND, what kind of fish oils are the best ones to take?

The warnings are to cover any possible litigation, i've taken 12 a day and felt fine. Try one with every meal to start with.

19-07-2006, 06:55 PM	#1 (permalink)
JDN21 Newbie Trainer Join Date: Oct 2005 Posts: 36	Help with Diet (crit) Help with Diet (crit) -------------------------------------------------------------------------------- STATS: 5' 9" 11st 2lbs I have lifted weights for years, though mainly to enhance my running (increase flexibility, prevent injury etc), but I now want to add more muscle and improve my body composition as well as getting rid of abdominal fat. I have been doing compound weights for about 3 weeks and my strength is improving very noticeably and have noticed some (but not much) in the way of muscle growth. I have confidence in my training regime - I have taken alot of advice from experienced people. I dont have confidence in my diet though, so im hoping you guys can help me out. SAMPLE DIET (Maintenance + 500kcal) I eat every 2-3 hours and drink water with each meal. BREAKFAST Shredded Wheat, bran and semi skimmed milk 3 scrambled eggs 1 slice cheddar cheese 1 slice ham tin of beans 2 slices wholemeal toast SNACK1 50g Nuts 200ml Milk LUNCH 2 Sandwiches made with chicken breast, spinach and wholemeal bread Pineapple SNACK2 Protein Shake Banana DINNER Usually chicken, fish or steak with veg or basmati rice and vegetables ---- I know people will suggest porridge, but I just cant abide it. Im not being awkward, I have tried it and tried it and I just cant stomache it. Is Shredded wheat and bran a decent alternative? Is chocolate milk ok on training days? I hear it is a good for PWO? Thanks. Last edited by JDN21; 19-07-2006 at 09:23 PM.

21-07-2006, 05:12 PM	#3 (permalink)
JDN21 Newbie Trainer Join Date: Oct 2005 Posts: 36	Thanks for your comments, I am putting the distance running on hold at the moment, will start up again in the Autumn, so I would prefer a diet that is more suitable to weight training rather than endurance CV. I need a diet that will enable me to build muscle whilst gaining very little (or none, if possilbe) in the way of body fat. So what do you suggest I add or take out from the diet I posted to achieve this?

24-07-2006, 03:14 PM	#5 (permalink)
wiseguy83 Banned Join Date: Mar 2006 Posts: 273	megatron got it spot on their mate,the beans are full off sugar as is milk!carefull with cheese try to get low fat stuff,its hard to put size on whithout putting on fat,dairy products make yer skin thicker imo so you wont see what yer looking for.good look mate.

25-07-2006, 11:46 AM	#6 (permalink)
JDN21 Newbie Trainer Join Date: Oct 2005 Posts: 36	Thanks for the advice. As it happens, I have already dropped the toast and beans from breakfast and instead of chicken sandwich for lunch for example, I am now having chicken (or other meat) & veg and spinach. I though the point of having nuts is that they are a good source of protein and good fats? I need to add more you say? Will another protein shake do it? Finally, I have looked into fish oil caps etc, alot of guys on here seem to be popping 6-12 a day, yet on all the packaging I have seen, you are warned not to exceed 1 a day. Whats the deal? AND, what kind of fish oils are the best ones to take?