SportDr

Thought I better show that I can practise what I preach!

On Waking 5g Glutamine (re-feeds muscles from night fast)

After all my preaching about the benefits of fruit and veg, not to mention vitamins and Calcium, I thought I should show you that I practise what I preach. I have put some explanations of my rationale to help noobies looking at the diet.
07:30 Breakfast. Breakfast of Champions. 1 x Udo’s Enzymes, 1 x Multivit, 1x Garlic (lowers LDL), 1x Ginseng (adaptogen), 1 x anti-oxidant complex.
10:30 Morning Snack. Home Made Protein Bar whey/oats/udos. 1 x . 2 x Fish oil (raises EFA’s, Lowers LDL), 1 x Vit C 1000mg (lowers LDL, Immune Booster, Aids Calcium Retention)
13:30Lunch. Chicken/ Eggs or Tofu with Couscous/ Quinoa or Brown Rice & Four vegetables, usually Peppers, onion, cucumber, tomato. 1x Multivit, 2 x Fish Oil, 1 x Ginseng.
16:30 Afternoon Snack. Home Made Protein Bar whey/oats/udos. 1 x . 2 x Fish oils, 1 x Vit C 1000mg.
18:30 Dinner Steak/Chicken/Eggs/Tofu with Roasted vegetables, no more than 50g starchy veg + 1 tablespoon of an essential fat. 1 x Udo’s Enzymes, 1x Multivit, 1x Ginseng., 1 x anti-oxidant complex.

19:30 Pre Workout. 3g CEE, 5g BCAA. 1 x Radox anti oxidant., 1 x Vit C 1000mg.

20:00 During Workout. 5g Glutamine.

21:30 Post Workout. 2 x Whey Isolate, 50g Waxy Maize Starch, Water. 3g Cee, 5g BCAA.

22:30 Bedtime. 5g Glutamine.


I am going to start only having meat for four meals per week total. So on any day, for luch and/or Dinner, I will have one portion of Soya no greater than 12oz, plus 3-4 eggs and every other day substitute one of these meals with a meat chicken/steak/fish.

My vitamin supplements follow the Vitamin doseage guidlines from Optimum Nutrition Bible by Patrick Holford.

My snacks were created using a recipe from Burn the fat feed the muscle (BFFM) by Tom Venuto.

This diet gives me around 3600 calories at a ratio of 40/40/20 Prot/cho/fat. A ratio indicated for my metabolic type (protein) as outlined in Paul Cheks 'how to eat move and be healthy'. I will run these cals for a while and if need be raise them.

Thus I have around 300g Protein/ 426g Carbs (low GI)/ 80g Fat (mainly Poly & Mono). A very high protein diet by normal standards.

Enjoy!

SD

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skizxi

looks spot on mate is the diet to maintain or gain weight? what do you take your glutamine with

big

Diet looks very healthy. The only thing I would query is that after your workout, you have 2 scoops of very fast acting protein and 50g of carbs, and then nothing until the next morning. I would be inclined to think that a small amount of cottage cheese or casein before bed would help keep you from going too catabolic overnight, particularly as your body will be crying out for nutrients after the workout.

Your maths on the ratios above is out BTW ;)

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Bulldozer

I was thinking same thing as big, no meal after pwo shake??

Aslo the macronutrient breakdown is pro 33%, carbs 47%, fat 20% (rounded off)

Is this diet for gaining weight? How much do u weigh? If you weigh more than 180lbs i wouldnt thought it difficult to bulk on 3624cals.

I know i certainly couldnt

SportDr

This would be to increase weight, to reduce weight, I go down to 2800 cals at the same ratios, same foods and I lose a pound a week without cardio!

Just take Glutamine in some squash and water.

thanks

SD

__________________
I don't like Sports and I am not a Doctor!



Any advice given is for information only, always seek the advice of your medical practitioner.

Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

SportDr

I know what you mean about the pre-bedtime food, but tbh honest I am not a great subscriber to this particular bit of bbing doctrine and I only do this weekdays, at the weekend I train earlier, so I do have a larger meal after my PWO.
The amino acid pool in the blood alone, is around 150g. That is about 5 protein shakes worth, more than enough to carry me through the night, when fat is the preferential fuel.
At night the gut becomes sluggish, it falls asleep too, therefore I don't want to wake it up by taking on a meal, which will just ferment in my stomach for 8 hours, nice! People suffering insomnia do not eat close to bedtime for this reason.
When blood sugar drops at night fat is the preferential fuel, so protein is spared, and with so much protein in the blood, regardless of elavated test & HGH you dont need more Imho.
A protein snack before bed raises nitrogen too, which is duiretic and results often in me needing to pee a few times in the night.
I am still indoctrinated enough that I drink my Glutamine before bed however, even if it is just a teaspoon.

In an ideal world I would be able to train earlier in the day every day I think!

Yeh my ratios weren't exact, the 40/40/20 is what I aim for, the macro's I gave were typical of a working day, in which I get near but not perfect results at 33/47/20 (thanks Bulldozer). Thats why I said 'around'. According to Tom Venuto, you should aim for your given % but a swing even up to 10% is allowable on some days. I guess i needed a better example day lol!

Thanks for your comments

SD

__________________
I don't like Sports and I am not a Doctor!



Any advice given is for information only, always seek the advice of your medical practitioner.

Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

SportDr

Thanks Bully,

I originally posted this with my stats at the top but they appear to have vanished!

34 years (soon)
108kg
18%BF was 25% in october due to lay off and bad diet.
so 195 lean lbs.
Training for years and years, but serious weightlifting about 5?
Currently ON Cycle.
Looking to gain slow and steady.

My daily maintenance cals come out as 3800 estimated, in theory I should eat 4300 cals per day to gain, but I feel bloated all the time and sluggish at that, besides I 'feel' better on 3600, so at the moment I will stick to that and gently increase it as time goes on.

Thanks

SD

__________________
I don't like Sports and I am not a Doctor!



Any advice given is for information only, always seek the advice of your medical practitioner.

Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

Bulldozer

Fair play bud, you obviously know ya own body.

You still must have a pretty slow metabolism tho, your stats are very simlilar to mine, im 5 foot 9 , 240 lbs at about 21% b/f. So my LBM is about 190lbs, i am currently bulking and eating around 4500 cals a day and doing only walking as cardio. Im gaining about 1 pound a week. If i cut down to your calories i would waste away! lol (im a natty by the way)


Just shows how people vary i guess.

Good luck anyhoo