warren_1987

hey guys iv been on this current diet and routine coming up to 5 weeks and just want to see if its ok but more than ikley i can improve with help.

here is a few days diets examples ( actual day from my log)

ex 1

time	food (g)	kcals	protien	carbs	fats
11.15am	100g oats	356	11	60	8
	200ml milk	98	6.8	10	3.4
	protien shake with 400ml milk	326	37.6	23	8.8
1.00pm	gym	0	0	0	0
2.00pm	protien shake with 400ml milk	326	37.6	23	8.8
	bannana	100	0	0	0
3.30pm	4 eggs	400	40	0	28.6
	a half tin of baked beans	105	6.8	18.8	0.3
6.45pm	100g wolemeal rice	335	7.9	73.7	2.9
	1 egg	100	10	0	7.3
	200g chicken breast	320	66.6	0	5.4
10.15pm	200g chicken breast	320	66.6	0	5.4
	1/4 tin of tomatoes	17	1.1	3	0.1
	5g feta cheese	13	8	0	12
1.00am	protien shake with 400ml milk	326	37.6	23	8.8
TOTALS->		3142	337.6	234.5	99.8

i figure this means my diet % are 50%protien, 35%carbs and 15%fats


ex2

time	food (g)	kcals	protien	carbs	fats
10.30.am	75g oats	267	8.25	45	6
	200ml milk	98	6.8	10	3.4
	protien shake with 400ml milk	326	37.6	23	8.8
1.45.pm	2 weetabix	127	4.3	25.7	0.8
	200ml milk	98	6.8	10	3.4
	20g ham	0	5	0	0
2.30.pm	gym	0	0	0	0
3.30.pm	bannana	100	0	23	0
5.00.pm	4 eggs	400	40	0	28.6
	50g wholemeal rice	167.5	3.8	36.5	1.4
8.00pm	200g chicken	320	66.6	0	5.4
	200g carrots	80	0	19	0
	300g potato	240	0	60	0
10.30pm	4 eggs	400	40	0	28.6
	3 slices brown bread	285	3	150	0
1.30am	protien shake with 400ml milk	326	37.6	23	8.8
		3234.5	259.75	425.2	95.2

this works out at 33.5% prot 55.5% 11% fats

ex3

time	food (g)	kcals	protien	carbs	fats
10.15.am	75g oats	267	8.25	45	6
	200ml milk	98	6.8	10	3.4
	protien shake with 400ml milk	326	37.6	23	8.8
1.45pm	4 eggs	400	40	0	28.6
	3 slices brown bread	156	6	30	0
2.30pm	gym	0	0	0	0
3.30pm	protien shake with 400ml milk	326	37.6	23	8.8
6.30pm	100g wolemeal rice	335	7.9	73.7	2.9
	200g chicken breast	320	66.6	0	5.4
	1 egg	100	10	0	7.3
10.00pm	3 eggs	300	30	0	21.9
	3 slices brown bread	156	6	30	0
1.30pm	protien shake with 400ml milk	326	37.6	23	8.8
		3110	294.35	257.7	101.9

so today this works out at 45% prot,39% carbs,16% fats


there is a few days

here is my workout, i want to keep my compounds but maybee change some of the others

5x5 all

mon - chest tri

flat bench
inc bench
weighted dips
close grip bench
fly machine

wed- back bi

deads
pull ups
wide grip chins or lat pull downs
db one arm BOR
curls

fri - legs shoulders

squats
leg press
shoulder press
press and cleans
side raises

any advice\/

i was trying to keep the prot and carbsaround the same as im trying to gain lean weight and keep bf% low

next week im starting a stack of - jungle warfare, drive and rpm

so i want to make sure i have my diet spot on.

thanks guys

robbiedont

You didn't have any veg the first day??

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warren_1987

i have stopped loggong the veg in as i cant get accurate kcals for it. but i do eat it lol

are the % right for the macros?

Five-O

Don't worry too much about veg, it can make a benefit but a lot of ppl don't have it reguarly and still make gains, at a push, buy some powdered stuff like "supreme greens" - try a search on ebay for it, not bad stuff.

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Lux

Are you gaining in strength and size so far mate?

That routine looks like too much to me, especially as its all 5x5. But everybody reacts different so you *might* be ok

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Slamdog

the thing that hit me was the cal content of the protein shake...

seems very low to me. most are 300 cals mixed with water, let alone adding a pint of milk...

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I'd like to see it your way but I can't get my head that far up my own ar$e

warren_1987

hey guys ,

five o - good to ere that the veg aint totaly essential lol im not too much of a fan as it takes alot of g of veg to get high kcal and i cant eat that much i have a stomac of a 16 yr old girl.

lux - yeah im going up on around 2.5kg -5kg per week im expecting that to slow down as i get heavier and heavier lifts tho, and im up 4lbs in 3 weeks. dont think i have put on much fat

slamdog - really mate, i ave just double checked and mine is 130kcal for a single serving. i dont double up, i figure my protien intake is more than enough for my weight im only light lol

its mainly the macros i was unsure about,

cheers guys

Five-O

Agreed, keep the 5 x 5 to the compound exercises Warren, id change the others to only 3 sets of 8-12 reps mate.

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