Revised Diet - UK-Muscle Body Building Community

Killerkeane · 27-06-2005, 05:29 PM

Tried to keep it as clean as possible with the exception of the Nlarge 2 in the morning:It's quck, easy, and tastes good.
I have made slight modifications to how the diatia is done.I will be exluding the Salmon Dish since i dont like Salmon
I am cooking half on the Sunday night and half on the Wednesday night with Sunday being the break day. This is really convenient for me.
What does everyone think of this?
Note: diatia Meals and Lunches will Be Level 5 gaining

Breakfast 7:30
100g Porridge
1 Apple
Handful of Nuts
Nlarge 2

Meal 2 10:00
250g Sweet Spud
250g Chicken Breast (thanks pscarb)
2 Tbsp Olive Oil
Side Salad

Meal 3 12:30
Diatia Lunch (1)
1 Item of Fruit

(Post Workout Shake on Training Days= 500Cals. This contains 52g Protein, Honey, Creatine, Glutamine immediatly after workout)

Meal 4 3:30
Diatia Lunch (2)
1 Yoghurt

Meal 5 6:30
Diatia Dinner (1)
1 Orange

Meal 6 8:30
Diatia Dinner (2)
1 Yoghurt

Meal 7 9:50
200g X meat with lots of veg.

Sleep at 10:20

4200 Calories minimum here, could be higher.
4700 on Workout Days.
1 Multi Vitamin Tablet per day
All Meals will be consumed with 2 fish oil capsules and every other meal digestive enzymes.
Pint of Water with each meal. 1 Cup of Green Tea between meals 1 and 2.

Training will be as follows: 3 day split

Monday - Chest (9)
4 Sets Flat Dumbbell Press
3 Sets Fly's
2 Sets Dips
Triceps (3)
Alternating:
Tricep Pushups with Small weight increments
Tricep Pushdown

Wednesday - Legs (9)
3 Sets Squats
2 Sets Leg ext
2 Sets Leg Curl
2 Sets Leg Raise
Abs (3)
Alternating:
Crunches
Killer Crunches
Situps

Friday - Back (9)
4 Sets Deadlifts
2 Sets Lat Pulldowns
1 Set Dummbell Row
2 Sets Pullups
Biceps (3)
Alternating:
Alternate Bicep DB Curls
Barbell Curls

Rep Ranges will be between 6 and 12. When 12 reps are achieved for the first 2 sets i will increase the weight by 2.5kg. 1 Minute Rest between Sets

Note:Alternating for smaller Muscle Groups means i will do 3 sets of one particular exercise one week and another exercise the next

My whole take on the matter is cut back on volume and up the calories. I think i have a sound diet, compound movements, well planned eating/sleeping times, supplementation. Really i should be starting with lower calorie intakes so i dont gain any additional fat but to be honest i dont really want to waste time. If i gain too much fat too quick i will eliminate a meal.
Any advise would be much appreciated.

Stats: 162lbs
Body fat:definetly under 10%
Naturally ectomorphic
Height: 6 Foot
Age: 18

Most of you know that anyway, just easier if i put it down for reference.

Carlos901 · 27-06-2005, 08:21 PM

so are u only takeing the n-large on the morning? because if i can, i always try to sqeeze a one in between every meal.

Killerkeane · 27-06-2005, 11:18 PM

Yeah, but i want to keep the diet as clean as possible so just the one in the morning seems the sensible option. Also i have bought the 9kg whey protein from aviform (Cheers Barry, your a star!) so i use that in my post workout shake.

DB · 27-06-2005, 11:22 PM

Quote:

Originally Posted by Killerkeane

Yeah, but i want to keep the diet as clean as possible so just the one in the morning seems the sensible option. Also i have bought the 9kg whey protein from aviform (Cheers Barry, your a star!) so i use that in my post workout shake.

yeah i love the stuff mate! just bought another 9kg 2day lol

Killerkeane · 27-06-2005, 11:26 PM

Quote:

Originally Posted by DB

yeah i love the stuff mate! just bought another 9kg 2day lol

Yeah, cant go wrong if it's decent genuine stuff.

Magic Torch · 28-06-2005, 01:06 PM

Do you mix the post workout shake with milk or water? I always do the two seperate (Creatine and Protein) but have often wondered if you could do them together? Does it taste ok?

Killerkeane · 28-06-2005, 01:47 PM

Quote:

Originally Posted by jamiedsmith1981

Do you mix the post workout shake with milk or water? I always do the two seperate (Creatine and Protein) but have often wondered if you could do them together? Does it taste ok?

Post workout i drink flavourless Whey with Honey (alternative form to Maltodextrin i heard somewhere cas of the sugars). All you can taste is the honey and the banana i put in it. Try putting some in whey and see how it tastes.

powerU · 28-06-2005, 02:09 PM

Training - I'd swap your flys on chest day for military press and the leg curls on leg day for SLDLs, otherwise looks good.
Watch out for rear delts, if they don't respond work them on back day with some raises.

Magic Torch · 28-06-2005, 02:36 PM

Quote:

Originally Posted by Killerkeane

Post workout i drink flavourless Whey with Honey (alternative form to Maltodextrin i heard somewhere cas of the sugars). All you can taste is the honey and the banana i put in it. Try putting some in whey and see how it tastes.

Ah flavourless, good idea. My Creatine is lemon and lime, and the protein is bannana. Not a good combination I feel! Maybe next time I will shop more carefully!

Killerkeane · 28-06-2005, 05:49 PM

Quote:

Originally Posted by jamiedsmith1981

Ah flavourless, good idea. My Creatine is lemon and lime, and the protein is bannana. Not a good combination I feel! Maybe next time I will shop more carefully!

yeah.
www.aviform.co.uk sells great protein powder.

Killerkeane · 28-06-2005, 05:51 PM

Quote:

Originally Posted by powerU

Training - I'd swap your flys on chest day for military press and the leg curls on leg day for SLDLs, otherwise looks good.
Watch out for rear delts, if they don't respond work them on back day with some raises.

will do, cheers poweru. I thought shoulders wasnt getting enough attentiom. Might throw some military press in there also.

Tuna_boi · 28-06-2005, 07:21 PM

Looks like a great diet mate. Should keep them gains coming..

Tuna_boi · 28-06-2005, 07:23 PM

do they sell the protein in 9kg bags??

DB · 28-06-2005, 09:00 PM

na 3x3 kg buckets

Tuna_boi · 28-06-2005, 09:55 PM

how much is that ?

27-06-2005, 05:29 PM	#1 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	Revised Diet Tried to keep it as clean as possible with the exception of the Nlarge 2 in the morning:It's quck, easy, and tastes good. I have made slight modifications to how the diatia is done.I will be exluding the Salmon Dish since i dont like Salmon I am cooking half on the Sunday night and half on the Wednesday night with Sunday being the break day. This is really convenient for me. What does everyone think of this? Note: diatia Meals and Lunches will Be Level 5 gaining Breakfast 7:30 100g Porridge 1 Apple Handful of Nuts Nlarge 2 Meal 2 10:00 250g Sweet Spud 250g Chicken Breast (thanks pscarb) 2 Tbsp Olive Oil Side Salad Meal 3 12:30 Diatia Lunch (1) 1 Item of Fruit (Post Workout Shake on Training Days= 500Cals. This contains 52g Protein, Honey, Creatine, Glutamine immediatly after workout) Meal 4 3:30 Diatia Lunch (2) 1 Yoghurt Meal 5 6:30 Diatia Dinner (1) 1 Orange Meal 6 8:30 Diatia Dinner (2) 1 Yoghurt Meal 7 9:50 200g X meat with lots of veg. Sleep at 10:20 4200 Calories minimum here, could be higher. 4700 on Workout Days. 1 Multi Vitamin Tablet per day All Meals will be consumed with 2 fish oil capsules and every other meal digestive enzymes. Pint of Water with each meal. 1 Cup of Green Tea between meals 1 and 2. Training will be as follows: 3 day split Monday - Chest (9) 4 Sets Flat Dumbbell Press 3 Sets Fly's 2 Sets Dips Triceps (3) Alternating: Tricep Pushups with Small weight increments Tricep Pushdown Wednesday - Legs (9) 3 Sets Squats 2 Sets Leg ext 2 Sets Leg Curl 2 Sets Leg Raise Abs (3) Alternating: Crunches Killer Crunches Situps Friday - Back (9) 4 Sets Deadlifts 2 Sets Lat Pulldowns 1 Set Dummbell Row 2 Sets Pullups Biceps (3) Alternating: Alternate Bicep DB Curls Barbell Curls Rep Ranges will be between 6 and 12. When 12 reps are achieved for the first 2 sets i will increase the weight by 2.5kg. 1 Minute Rest between Sets Note:Alternating for smaller Muscle Groups means i will do 3 sets of one particular exercise one week and another exercise the next My whole take on the matter is cut back on volume and up the calories. I think i have a sound diet, compound movements, well planned eating/sleeping times, supplementation. Really i should be starting with lower calorie intakes so i dont gain any additional fat but to be honest i dont really want to waste time. If i gain too much fat too quick i will eliminate a meal. Any advise would be much appreciated. Stats: 162lbs Body fat:definetly under 10% Naturally ectomorphic Height: 6 Foot Age: 18 Most of you know that anyway, just easier if i put it down for reference. Last edited by Killerkeane; 29-06-2005 at 10:15 PM.

27-06-2005, 08:21 PM	#2 (permalink)
Carlos901 Legend Join Date: Nov 2004 Posts: 1,787	so are u only takeing the n-large on the morning? because if i can, i always try to sqeeze a one in between every meal. __________________

28-06-2005, 07:21 PM	#12 (permalink)
Tuna_boi Official Uk-Muscle Mascot Join Date: Oct 2004 Location: Banded Posts: 931	Looks like a great diet mate. Should keep them gains coming.. __________________ "Don't you smile at me like that. That's not even a real smile- just a bunch of teeth playing with my mind!" "My size? My size is the amount of space I fill up. Thanks for asking." Winny is for horses-Insanity ( exactly that ) see it eat it and join a gym- Moray muscle "you musat get stronger every week to grow fast" - Myseone ( Lmfao )

28-06-2005, 07:23 PM	#13 (permalink)
Tuna_boi Official Uk-Muscle Mascot Join Date: Oct 2004 Location: Banded Posts: 931	do they sell the protein in 9kg bags?? __________________ "Don't you smile at me like that. That's not even a real smile- just a bunch of teeth playing with my mind!" "My size? My size is the amount of space I fill up. Thanks for asking." Winny is for horses-Insanity ( exactly that ) see it eat it and join a gym- Moray muscle "you musat get stronger every week to grow fast" - Myseone ( Lmfao )

28-06-2005, 09:00 PM	#14 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,430	na 3x3 kg buckets __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-06-2005, 11:18 PM	#3 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	Yeah, but i want to keep the diet as clean as possible so just the one in the morning seems the sensible option. Also i have bought the 9kg whey protein from aviform (Cheers Barry, your a star!) so i use that in my post workout shake.

28-06-2005, 01:06 PM	#6 (permalink)
Magic Torch UK-M Swimsuit model Join Date: May 2005 Location: Essex Posts: 5,175 Blog Entries: 5	Do you mix the post workout shake with milk or water? I always do the two seperate (Creatine and Protein) but have often wondered if you could do them together? Does it taste ok?

28-06-2005, 02:09 PM	#8 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	Training - I'd swap your flys on chest day for military press and the leg curls on leg day for SLDLs, otherwise looks good. Watch out for rear delts, if they don't respond work them on back day with some raises.

28-06-2005, 09:55 PM	#15 (permalink)
Tuna_boi Official Uk-Muscle Mascot Join Date: Oct 2004 Location: Banded Posts: 931	how much is that ? __________________ "Don't you smile at me like that. That's not even a real smile- just a bunch of teeth playing with my mind!" "My size? My size is the amount of space I fill up. Thanks for asking." Winny is for horses-Insanity ( exactly that ) see it eat it and join a gym- Moray muscle "you musat get stronger every week to grow fast" - Myseone ( Lmfao )