Diet and Training - UK-Muscle Body Building Community

dazbircher · 03-05-2006, 01:46 PM

I have previously made a thread in the diet section and had some advice to lower my carbs and increase my fats, I have done so.

Im currently just a little over 15 stone, probably a bit too much bodyfat so would like to decrease this but I would like to keep with the weight gaining program that I have been following. I will get a proper bodyfat measurement and will post it up asap.

My Diet
************************************************** ****

Breakfast:
100g oats
litre of milk
6 eggs with yolks

Snack:
50g raisins
1/2 can tuna
2 slices brown bread

Lunch:
50g pasta
can of tuna
veggies

Snack:
100g peanuts
1/2 can tuna
2 slices brown bread

Dinner:
baked potato
can of tuna
veggies

Snack:
200g chicken

Before Bed:
100g oats
litre of milk
6 eggs with yolks

Totals:
cals - 4278
fats - 142
carbs - 397
protein - 354

************************************************** ****

I also take 90+ protein but have ran out so will be getting more later today, I have 100g of this which is about 90g protein so protein total would go to 444.

I drink at least 2.5 litres of water a day, can drink more but I average about this. I was thinking about getting some dbol and having 6 a day (2 morning, 2 lunch, 2 dinner) what do you guy think of this?

I try my best to get 8 hours of sleep too.

Training
************************************************** ****
MONDAY - LEGS AND BICEPS
Squats - 4x8
Rear leg curls - 4x8
leg extensions - 4x8
seated calf raises - 4x8

alternate bicep curls over bench - 4x8
straight curls - 4x8

TUEDAY - CHEST AND TRICEPS
incline press - 4x8
decline press - 4x8
flies - 4x8
close grip seated bench press - 4x8

seated dips - 4x8
pushdowns - 4x8

WEDNESDAY - OFF

THURSDAY - BACK AND LATS
seated cable rows - 4x8
lower back - 4x8 (cant think of the name for it, something like hyper extensions)
bent over row - 4x8

straight arm pulldown - 4x8
wide grip lat pulldown - 4x8
lat pulldown - 4x8

FRIDAY - SHOULDERS AND TRAPS
seated shoulder press - 4x8
side laterals - 4x8
bent over laterals - 4x8

upright rowing - 4x8
barbell raises front - 4x8

After each session i do 2x50 situps and 4x10 leg raises

Could you guys and gals please give me your input about my diet and training routine and make any changes that you think would help me to improve my size. As stated earlier I want to continue with bulking but want to keep my BF at a sensible stage. Thanks in advance.

BIG-UNC · 03-05-2006, 01:59 PM

put your biceps with your back and traps put your shoulders with your chest and tri's

reduce the sets to suit

mon legs calfs

wed chest shoulders tri's

fri back traps bi's

good for gains only training once a week

got this off a friend!

hope it helps!

**hackskii** · 03-05-2006, 10:03 PM

Your total cals are probably a bit too high.

Me myself I would swap the bread and pasta for fruit and vegetables, this will also add fiber in your diet.
I am not a big fan of bread when I am dieting, pasta either, drop the raisins too.

You are going to have to reduce over all cals so try this:
Breakfast:
100g oats
litre of milk
6 eggs with yolks
This is cool

Snack:
50g raisins
1/2 can tuna
2 slices brown bread
At the very least drop a piece of bread and raisins and add some fish oils here

Lunch:
50g pasta
can of tuna
veggies
This is ok but a small amount of fat is cool here too.

Snack:
100g peanuts
1/2 can tuna
2 slices brown bread
Drop the bread and add some asparagus here

Dinner:
baked potato
can of tuna
veggies
Increase the veggies and lower the potato to half a potato

Snack:
200g chicken
cool

Before Bed:
100g oats
litre of milk
6 eggs with yolks
you can do this

I think if you follow the guidlines above you will have more success with the diet and also not be as hungry.

dazbircher · 03-05-2006, 10:59 PM

thanks Hackskii, I'll apply the changes and see how it goes.

For my lunch where you commented "This is ok but a small amount of fat is cool here too." Would you recommend a teaspoon or two or flaxseed oil? It's just that I've read that a lot of bodybuilders use this for a good source of fats.

**hackskii** · 03-05-2006, 11:57 PM

Quote:

Originally Posted by dazbircher

thanks Hackskii, I'll apply the changes and see how it goes.

For my lunch where you commented "This is ok but a small amount of fat is cool here too." Would you recommend a teaspoon or two or flaxseed oil? It's just that I've read that a lot of bodybuilders use this for a good source of fats.

A couple of fish oils would be ok, or you can add stuff like butter to your vegetables and so on.
Extra Virgin olive oil is awesome as well.

Tatyana · 04-05-2006, 01:31 AM

Quote:

Originally Posted by hackskii

Your total cals are probably a bit too high.

Me myself I would swap the bread and pasta for fruit and vegetables, this will also add fiber in your diet.
I am not a big fan of bread when I am dieting, pasta either, drop the raisins too.

You are going to have to reduce over all cals so try this:
Breakfast:
100g oats
litre of milk That is loads of milk!
6 eggs with yolks 1-2 scoops of whey protein as an alternative
This is cool

Snack:
50g raisins
1/2 can tuna
2 slices brown bread
At the very least drop a piece of bread and raisins and add some fish oils here
I would suggest drop the raisins, have sweet potatoe or brown rice

Lunch:
50g pasta
can of tuna
veggies
This is ok but a small amount of fat is cool here too.

Snack:
100g peanuts
1/2 can tuna
2 slices brown bread
Drop the bread and add some asparagus here
I am not a big fan of most bread either, baby new potatoes, sweet potatoes, brown rice or whole grain

Dinner:
baked potato
can of tuna
veggies
Increase the veggies and lower the potato to half a potato
Like the increase the veggies, I would start to 'carb taper' now as well on the starchy carbs, unless this is post training

Snack:
200g chicken
cool

Before Bed:
100g oats
litre of milk
6 eggs with yolks
you can do this

To lose bodyfat, I don't eat starchy carbs, like oats at night, eggs are cool, fibrous carbs like most steamed veg or salad (with the FATs at night like pumpkin and sunflower seeds) or a protein shake, sometimes chicken breast

I think if you follow the guidlines above you will have more success with the diet and also not be as hungry.

HELLO,

Scott has great diet advice! I have changed bits of my comp diet with his advice, and a few of my supplements.

I threw in my two cents as well PINK! I get both would work, however, you sort of need to choose between bulking and cutting.

Some peeps are lucky, the genetic freaks, who will put on muscle in a cutting diet, OR it does happen with newbies sometimes.

Respect

T

**hackskii** · 04-05-2006, 01:50 AM

Tatyana has good advice too.
I missed that milk

That is alot of milk, too much actually.

dazbircher · 04-05-2006, 07:19 PM

what can i say except from I like milk :P

im bulking at the moment and its going well, ive put on a fair bit of size alround but just starting to get abit soft around the edges.

Tatyana · 04-05-2006, 10:25 PM

Said like ARNIE "Dairy makes you look soft".

OMG man, how about 250 ml and water!

On comp diet it is 50 ml of soya milk and water.

x
x
x
T

Scott, TAG (team)

Carter · 05-05-2006, 04:59 PM

I have a pint of milk with a whey protein scoop first and last thing of the day! Dont know how many litres that is? Its skimmed but the more i hear about milk the less i want to drink it! Whats a gd daily amount? Definatly dont wana look soft!

Tatyana · 05-05-2006, 06:56 PM

I am still on dairy, low or no fat, although it is debatable as to whether you absorb protein or calcium without fat. Going by 10 weeks out from comp.

A Pint is about 450 ml.

It really is everything in moderation IMO. The poison is all in the dosage.

Also as pesticides and insecticides will concentrate or biomagnify in milk, if you are drinking that much, organic is a MUST, again IMHO.

x
x
x
T

dazbircher · 05-05-2006, 08:07 PM

So what do you recommend I knock the milk down to, 250ml once a morning and once at night? its just i usually drink all that milk because I have it with my oats and mix it with the eggs as I cant stand having them boiled!

dazbircher · 07-05-2006, 09:20 PM

What do you mean by 'carb-taper'?

Tatyana · 07-05-2006, 09:34 PM

Ok I thought Scott might get the milk one.

Mix water and milk together for the oats.

Carb tapering means you change the type of carbohydrates you eat through the day.

Starchy carbs like oats, well all whole grains (rice cakes YUM), potatoes, sweet potatoes, sweet corn, those sorts of carbs in the morning and early afternoon, fibrous carbs in the evening like salads, brocolli, cauliflower, peppers, green peas etc in the evening.

x
x
x
T

dazbircher · 07-05-2006, 10:18 PM

ok thank you for clearing that up for me

03-05-2006, 01:46 PM	#1 (permalink)
dazbircher Newbie Trainer Join Date: Feb 2006 Posts: 18	Diet and Training I have previously made a thread in the diet section and had some advice to lower my carbs and increase my fats, I have done so. Im currently just a little over 15 stone, probably a bit too much bodyfat so would like to decrease this but I would like to keep with the weight gaining program that I have been following. I will get a proper bodyfat measurement and will post it up asap. My Diet ************************************************ Breakfast: 100g oats litre of milk 6 eggs with yolks Snack: 50g raisins 1/2 can tuna 2 slices brown bread Lunch: 50g pasta can of tuna veggies Snack: 100g peanuts 1/2 can tuna 2 slices brown bread Dinner: baked potato can of tuna veggies Snack: 200g chicken Before Bed: 100g oats litre of milk 6 eggs with yolks Totals: cals - 4278 fats - 142 carbs - 397 protein - 354 ********************************************** I also take 90+ protein but have ran out so will be getting more later today, I have 100g of this which is about 90g protein so protein total would go to 444. I drink at least 2.5 litres of water a day, can drink more but I average about this. I was thinking about getting some dbol and having 6 a day (2 morning, 2 lunch, 2 dinner) what do you guy think of this? I try my best to get 8 hours of sleep too. Training ********************************************** MONDAY - LEGS AND BICEPS Squats - 4x8 Rear leg curls - 4x8 leg extensions - 4x8 seated calf raises - 4x8 alternate bicep curls over bench - 4x8 straight curls - 4x8 TUEDAY - CHEST AND TRICEPS incline press - 4x8 decline press - 4x8 flies - 4x8 close grip seated bench press - 4x8 seated dips - 4x8 pushdowns - 4x8 WEDNESDAY - OFF THURSDAY - BACK AND LATS seated cable rows - 4x8 lower back - 4x8 (cant think of the name for it, something like hyper extensions) bent over row - 4x8 straight arm pulldown - 4x8 wide grip lat pulldown - 4x8 lat pulldown - 4x8 FRIDAY - SHOULDERS AND TRAPS** seated shoulder press - 4x8 side laterals - 4x8 bent over laterals - 4x8 upright rowing - 4x8 barbell raises front - 4x8 After each session i do 2x50 situps and 4x10 leg raises Could you guys and gals please give me your input about my diet and training routine and make any changes that you think would help me to improve my size. As stated earlier I want to continue with bulking but want to keep my BF at a sensible stage. Thanks in advance.

03-05-2006, 01:59 PM	#2 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	put your biceps with your back and traps put your shoulders with your chest and tri's reduce the sets to suit mon legs calfs wed chest shoulders tri's fri back traps bi's good for gains only training once a week got this off a friend! hope it helps! __________________ UKM's Uncle Hackskii's buddy To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

03-05-2006, 10:03 PM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,694	Your total cals are probably a bit too high. Me myself I would swap the bread and pasta for fruit and vegetables, this will also add fiber in your diet. I am not a big fan of bread when I am dieting, pasta either, drop the raisins too. You are going to have to reduce over all cals so try this: Breakfast: 100g oats litre of milk 6 eggs with yolks This is cool Snack: 50g raisins 1/2 can tuna 2 slices brown bread At the very least drop a piece of bread and raisins and add some fish oils here Lunch: 50g pasta can of tuna veggies This is ok but a small amount of fat is cool here too. Snack: 100g peanuts 1/2 can tuna 2 slices brown bread Drop the bread and add some asparagus here Dinner: baked potato can of tuna veggies Increase the veggies and lower the potato to half a potato Snack: 200g chicken cool Before Bed: 100g oats litre of milk 6 eggs with yolks you can do this I think if you follow the guidlines above you will have more success with the diet and also not be as hungry. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

04-05-2006, 01:50 AM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,694	Tatyana has good advice too. I missed that milk That is alot of milk, too much actually. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

03-05-2006, 10:59 PM	#4 (permalink)
dazbircher Newbie Trainer Join Date: Feb 2006 Posts: 18	thanks Hackskii, I'll apply the changes and see how it goes. For my lunch where you commented "This is ok but a small amount of fat is cool here too." Would you recommend a teaspoon or two or flaxseed oil? It's just that I've read that a lot of bodybuilders use this for a good source of fats.

04-05-2006, 07:19 PM	#8 (permalink)
dazbircher Newbie Trainer Join Date: Feb 2006 Posts: 18	what can i say except from I like milk :P im bulking at the moment and its going well, ive put on a fair bit of size alround but just starting to get abit soft around the edges.

04-05-2006, 10:25 PM	#9 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: On my bloody bike doing cardio Posts: 3,463	Said like ARNIE "Dairy makes you look soft". OMG man, how about 250 ml and water! On comp diet it is 50 ml of soya milk and water. x x x T Scott, TAG (team)

05-05-2006, 04:59 PM	#10 (permalink)
Carter Newbie Trainer Join Date: Mar 2006 Location: Portsmouth Posts: 37	I have a pint of milk with a whey protein scoop first and last thing of the day! Dont know how many litres that is? Its skimmed but the more i hear about milk the less i want to drink it! Whats a gd daily amount? Definatly dont wana look soft!

05-05-2006, 06:56 PM	#11 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: On my bloody bike doing cardio Posts: 3,463	I am still on dairy, low or no fat, although it is debatable as to whether you absorb protein or calcium without fat. Going by 10 weeks out from comp. A Pint is about 450 ml. It really is everything in moderation IMO. The poison is all in the dosage. Also as pesticides and insecticides will concentrate or biomagnify in milk, if you are drinking that much, organic is a MUST, again IMHO. x x x T

05-05-2006, 08:07 PM	#12 (permalink)
dazbircher Newbie Trainer Join Date: Feb 2006 Posts: 18	So what do you recommend I knock the milk down to, 250ml once a morning and once at night? its just i usually drink all that milk because I have it with my oats and mix it with the eggs as I cant stand having them boiled!

07-05-2006, 09:20 PM	#13 (permalink)
dazbircher Newbie Trainer Join Date: Feb 2006 Posts: 18	What do you mean by 'carb-taper'?

07-05-2006, 09:34 PM	#14 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: On my bloody bike doing cardio Posts: 3,463	Ok I thought Scott might get the milk one. Mix water and milk together for the oats. Carb tapering means you change the type of carbohydrates you eat through the day. Starchy carbs like oats, well all whole grains (rice cakes YUM), potatoes, sweet potatoes, sweet corn, those sorts of carbs in the morning and early afternoon, fibrous carbs in the evening like salads, brocolli, cauliflower, peppers, green peas etc in the evening. x x x T

07-05-2006, 10:18 PM	#15 (permalink)
dazbircher Newbie Trainer Join Date: Feb 2006 Posts: 18	ok thank you for clearing that up for me