Need a diet plan - UK-Muscle Body Building Community

Deej · 12-04-2005, 12:48 PM

howdy all

ive been thinking about bulking up for some time now, and ive recently put my plans into motion, or should i say i wanna put my plans into motion. im 20 now and weight about 9 stone, i think i have a high metabolic rate. My question is, i really need some advice about a diet plan what to eat, what times etc. Im at uni at different times each day too, which can make eating at set times a bit of a pain :( any advice on what to eat would be great :p

current diet is something like...

cereal in the morning

lunch, sandwhichs crisps cake etc

dinner a variety of things, pasta..... meats etc

ChefX · 12-04-2005, 01:09 PM

plenty

[ ] beef
[ ] pork
[ ] chicken
[ ] turkey
[ ] tuna
[ ] salmon
[ ] 2% milk
[ ] eggs
[ ] cottage cheese 2%
[ ] yogurt 2% plain
[ ] whey protein powder (post workout drink)

[ ] asparagus
[ ] broccoli
[ ] green beans
[ ] cauliflower

[ ] pasta linguini
[ ] potatoes
[ ] rice (short & long grain)
[ ] sweet potatoes
[ ] egg noodles
[ ] brown (& wild) rice
[ ] oatmeal, rolled oats (slow cooked)
[ ] multi grain bread

[ ] olive oil (extra virgin)
[ ] butter (unsalted)

[ ] honey (post workout drink)
[ ] berries (breakfast only)
[ ] apples (breakfast only)
[ ] oranges (breakfast only)
[ ] bananas (breakfast only)

[ ] coffee
[ ] tea
[ ] cream (for coffee/tea)
[ ] zero calorie sweetener
[ ] diet soda
[ ] chocolate, dark

try to make your meals stick around a 35p/35f/30c ratio of macronutrients from the above list
keep you calories the same each day
if your not gaining then add in 500 more calories a day the next week
if your gaining too fast (aka fat) then lower the calories by 500 a day for the next week

It is that simple.

(dejavu)

Killerkeane · 12-04-2005, 06:57 PM

as far as times go:
8:00am-breakfast
10:30am-meal 2
1:30am-meal3
3:30pm-meal4
6:00pm-meal5
9:00pm-meal 6

30g protein each meal. Ditch the crisps and all other nutrient drained foods. If you cant stick to the times directly just improvise, you get the idea.

Deej · 12-04-2005, 07:48 PM

thanks for the info, by the way, what sort of foods would you recomend for each meal ? are their certain foods you would only eat at certain times in the day ? if anyone could do a rough guide of what to eat at what meal time from that list i'd be mst appreciative

**big** · 12-04-2005, 07:50 PM

Quote:

Originally Posted by Deej

thanks for the info, by the way, what sort of foods would you recomend for each meal ? are their certain foods you would only eat at certain times in the day ? if anyone could do a rough guide of what to eat at what meal time from that list i'd be mst appreciative

Pick a protein source, a carb source and a fat source from Chef'x list above for each meal.

For example: beef (protein), rice (carb), olive oil (fat).

Lukey Boy · 15-04-2005, 11:01 PM

im in the same boat as u Deej, my metabolic rate used to be skitso, but now is settled, i think not getting enough sleep is a big problem aswell. Because i feel like any muscle that growing is then burned off again when working after midnight.

Like these fellas said, eat the right stuff as best you can, that might mean making up a lunchbox. and get plenty of sleep, i found that helped me anyway.

mark · 17-04-2005, 10:54 PM

I used to be 9 1/2 stone too, blamed it on a fast metabolism. True people do have faster and slower metabolisms, but when I looked closely at diet, similar to yours its no wonder. As said lots of smaller more frequent meals containing a protein, carb and fat source.... ChefX has given you a big list of good foods, I had to pay $20 for that!!! ;)

Magic Torch · 31-05-2005, 02:00 PM

This six meals a day defo work's for me, I've been training for about four years and have a fast metabolism, I was 9 1/2 stone and I am now about 12 3/4. I couldn't eat very much when I started - it just wouldn't fit in! But when I started eating less and more frequent I found it easier, and I got more food in to my system. I have always been slim so when I stuck to this diet I put on lean muscle, so for me it is perfect.

**hackskii** · 07-06-2005, 07:19 PM

Have any of you guys notice that within about an hour or so of eating asparagus, you can smell it kindof in your urine?
I wonder what does that?
I am assuming the vitamin content but It kindof smells funny.

ChefX · 07-06-2005, 11:52 PM

Ever notice the exact same smell if you take R-ala?

and 2+2= what?

Truewarrior1 · 08-06-2005, 12:03 AM

4! your turn! 8 to the power of 3/2 = what?
on a side note, asparagus, is in fact, gangsta. gotta love the protein..

**hackskii** · 08-06-2005, 03:14 AM

Quote:

Originally Posted by ChefX

Ever notice the exact same smell if you take R-ala?

and 2+2= what?

No, not really for question #1 Rob!
My final answer for question #2 is 4 Rob!

Hey, someone tell me if I won a prize

Nah Chef, never noticed.
Maybe it is a dose thing.

Captain Hero · 08-06-2005, 04:44 PM

Quote:

Originally Posted by Truewarrior1

4! your turn! 8 to the power of 3/2 = what?
on a side note, asparagus, is in fact, gangsta. gotta love the protein..

Why do you say asparagus is so gangsta Truewarrior?

**hackskii** · 08-06-2005, 05:15 PM

Asparagus is a member of the lily family (which also includes onion, garlic, chives, yucca and leeks).

Said in folklore medicine to be good for the reproductive system.

Asparagus is considered a long term crop that will thrive in your garden 15 years or more.

A serving of nutrient-rich asparagus (about 5 spears or 5.3 ounces) contains 25 calories, 3 grams of fiber, 3 grams of protein, no fat and is low in sodium. It also contains the following percentages of the USRDA for these vitamins and minerals:
8% Vitamin A
20% Vitamin C
10% Vitamin B6
2% Calcium
2% Iron
60% Folacin (Folic Acid)
15% Thiamin
6% Riboflavin
6% Niacin
4% Magnesium
4% Copper

Asparagus is a source of carotenoids.
Our bodies use some carotenoids to make vitamin A, while others are strong disease-fighting antioxidants.
Also contains fiber too.

It is not my favorite of the vegetables but I feel it is one of the best for you. I myself feel better when I eat Asparagus.

But the urine smell, I dont perticularly like. I dont know if it is the way I process it or the detox effect of it or what. Maybe it smells this way with everyone but then again I dont go around asking to smell peoples urine who eat Asparagus

Captain Hero · 08-06-2005, 05:22 PM

Quote:

Originally Posted by hackskii

Asparagus is a member of the lily family (which also includes onion, garlic, chives, yucca and leeks).

Said in folklore medicine to be good for the reproductive system.

Asparagus is considered a long term crop that will thrive in your garden 15 years or more.

A serving of nutrient-rich asparagus (about 5 spears or 5.3 ounces) contains 25 calories, 3 grams of fiber, 3 grams of protein, no fat and is low in sodium. It also contains the following percentages of the USRDA for these vitamins and minerals:
8% Vitamin A
20% Vitamin C
10% Vitamin B6
2% Calcium
2% Iron
60% Folacin (Folic Acid)
15% Thiamin
6% Riboflavin
6% Niacin
4% Magnesium
4% Copper

Asparagus is a source of carotenoids.
Our bodies use some carotenoids to make vitamin A, while others are strong disease-fighting antioxidants.
Also contains fiber too.

It is not my favorite of the vegetables but I feel it is one of the best for you. I myself feel better when I eat Asparagus.

But the urine smell, I dont perticularly like. I dont know if it is the way I process it or the detox effect of it or what. Maybe it smells this way with everyone but then again I dont go around asking to smell peoples urine who eat Asparagus

LOL the man! Nice post again Hacks!

12-04-2005, 12:48 PM	#1 (permalink)
Deej Newbie Trainer Join Date: Apr 2005 Posts: 2	Need a diet plan howdy all ive been thinking about bulking up for some time now, and ive recently put my plans into motion, or should i say i wanna put my plans into motion. im 20 now and weight about 9 stone, i think i have a high metabolic rate. My question is, i really need some advice about a diet plan what to eat, what times etc. Im at uni at different times each day too, which can make eating at set times a bit of a pain :( any advice on what to eat would be great :p current diet is something like... cereal in the morning lunch, sandwhichs crisps cake etc dinner a variety of things, pasta..... meats etc

07-06-2005, 07:19 PM	#9 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 30,078	Have any of you guys notice that within about an hour or so of eating asparagus, you can smell it kindof in your urine? I wonder what does that? I am assuming the vitamin content but It kindof smells funny. __________________ Power over others is weakness disguised as strength. Scott

08-06-2005, 05:15 PM	#14 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 30,078	Asparagus is a member of the lily family (which also includes onion, garlic, chives, yucca and leeks). Said in folklore medicine to be good for the reproductive system. Asparagus is considered a long term crop that will thrive in your garden 15 years or more. A serving of nutrient-rich asparagus (about 5 spears or 5.3 ounces) contains 25 calories, 3 grams of fiber, 3 grams of protein, no fat and is low in sodium. It also contains the following percentages of the USRDA for these vitamins and minerals: 8% Vitamin A 20% Vitamin C 10% Vitamin B6 2% Calcium 2% Iron 60% Folacin (Folic Acid) 15% Thiamin 6% Riboflavin 6% Niacin 4% Magnesium 4% Copper Asparagus is a source of carotenoids. Our bodies use some carotenoids to make vitamin A, while others are strong disease-fighting antioxidants. Also contains fiber too. It is not my favorite of the vegetables but I feel it is one of the best for you. I myself feel better when I eat Asparagus. But the urine smell, I dont perticularly like. I dont know if it is the way I process it or the detox effect of it or what. Maybe it smells this way with everyone but then again I dont go around asking to smell peoples urine who eat Asparagus __________________ Power over others is weakness disguised as strength. Scott

12-04-2005, 01:09 PM	#2 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	plenty [ ] beef [ ] pork [ ] chicken [ ] turkey [ ] tuna [ ] salmon [ ] 2% milk [ ] eggs [ ] cottage cheese 2% [ ] yogurt 2% plain [ ] whey protein powder (post workout drink) [ ] asparagus [ ] broccoli [ ] green beans [ ] cauliflower [ ] pasta linguini [ ] potatoes [ ] rice (short & long grain) [ ] sweet potatoes [ ] egg noodles [ ] brown (& wild) rice [ ] oatmeal, rolled oats (slow cooked) [ ] multi grain bread [ ] olive oil (extra virgin) [ ] butter (unsalted) [ ] honey (post workout drink) [ ] berries (breakfast only) [ ] apples (breakfast only) [ ] oranges (breakfast only) [ ] bananas (breakfast only) [ ] coffee [ ] tea [ ] cream (for coffee/tea) [ ] zero calorie sweetener [ ] diet soda [ ] chocolate, dark try to make your meals stick around a 35p/35f/30c ratio of macronutrients from the above list keep you calories the same each day if your not gaining then add in 500 more calories a day the next week if your gaining too fast (aka fat) then lower the calories by 500 a day for the next week It is that simple. (dejavu)

12-04-2005, 06:57 PM	#3 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	as far as times go: 8:00am-breakfast 10:30am-meal 2 1:30am-meal3 3:30pm-meal4 6:00pm-meal5 9:00pm-meal 6 30g protein each meal. Ditch the crisps and all other nutrient drained foods. If you cant stick to the times directly just improvise, you get the idea.

12-04-2005, 07:48 PM	#4 (permalink)
Deej Newbie Trainer Join Date: Apr 2005 Posts: 2	thanks for the info, by the way, what sort of foods would you recomend for each meal ? are their certain foods you would only eat at certain times in the day ? if anyone could do a rough guide of what to eat at what meal time from that list i'd be mst appreciative

15-04-2005, 11:01 PM	#6 (permalink)
Lukey Boy Newbie Trainer Join Date: Mar 2005 Location: Fareham, Portsmouth Posts: 14	im in the same boat as u Deej, my metabolic rate used to be skitso, but now is settled, i think not getting enough sleep is a big problem aswell. Because i feel like any muscle that growing is then burned off again when working after midnight. Like these fellas said, eat the right stuff as best you can, that might mean making up a lunchbox. and get plenty of sleep, i found that helped me anyway.

17-04-2005, 10:54 PM	#7 (permalink)
mark Getting HUGE! Join Date: Apr 2003 Location: West Midlands Posts: 1,356	I used to be 9 1/2 stone too, blamed it on a fast metabolism. True people do have faster and slower metabolisms, but when I looked closely at diet, similar to yours its no wonder. As said lots of smaller more frequent meals containing a protein, carb and fat source.... ChefX has given you a big list of good foods, I had to pay $20 for that!!! ;)

31-05-2005, 02:00 PM	#8 (permalink)
Magic Torch Classic Bodybuilder :) Join Date: May 2005 Location: Clapham, London Posts: 7,519 Blog Entries: 5	This six meals a day defo work's for me, I've been training for about four years and have a fast metabolism, I was 9 1/2 stone and I am now about 12 3/4. I couldn't eat very much when I started - it just wouldn't fit in! But when I started eating less and more frequent I found it easier, and I got more food in to my system. I have always been slim so when I stuck to this diet I put on lean muscle, so for me it is perfect.

07-06-2005, 11:52 PM	#10 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	Ever notice the exact same smell if you take R-ala? and 2+2= what?

08-06-2005, 12:03 AM	#11 (permalink)
Truewarrior1 Hulking Out! Join Date: Jan 2005 Location: london Posts: 1,990 Blog Entries: 6	4! your turn! 8 to the power of 3/2 = what? on a side note, asparagus, is in fact, gangsta. gotta love the protein..