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Newbie Trainer
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62 Posts
Discussion Starter · #1 ·
First off im nearly 25 and have been training for about 3 year, in the last year have been training hard.

5 ft 4 and 154lb

here is the basis on my new diet any advice or changes would be great

7:30<?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:eek:ffice:eek:ffice" /><o:p></o:p>

3 Weetabix, 25g raisins + 1 Scoop of whey & vitamins<o:p></o:p>

10:00<o:p></o:p>

100g Chicken, 50g Rice<o:p></o:p>

13:00<o:p></o:p>

100g Chicken, 50g Rice (+ 1 Scoop of whey not sure if its needed here)<o:p></o:p>

15:00<o:p></o:p>

<?xml:namespace prefix = st1 ns = "urn:schemas-microsoft-com:eek:ffice:smarttags" /><st1:place w:st="on"><st1:City w:st="on">Tuna</st1:City>, <st1:country-region w:st="on">Turkey</st1:country-region></st1:place> or Ham sandwich on wholemeal<o:p></o:p>

17:00<o:p></o:p>

2 Scoops of whey<o:p></o:p>

19:30ish<o:p></o:p>

100 meat, 50g rice or small jacket + veg<o:p></o:p>

22:00<o:p></o:p>

1 Scoop Casein<o:p></o:p>


everyone seems to eat cottage cheese and stuff but i cant satnd the stuff

Cheers

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EFBB Winner
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3,850 Posts
trickymicky69 said:
your diet isnt too bad but you need more veg and defo more essential fats
As above.

1300,you don't need the added whey

I'm guessing you train at 1730ish? If so Pwo meal may need bringing forward.

More protein at brekky and before bed(add good fat source here as well)

Fats - fish oils,nuts/seeds,flax,olive oil,coconut oil,udo's
 

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is realising, diet, traing, rest, supplements, 12
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578 Posts
At Maccy D's!

JOKE! ;)

EFAs or essential fatty acids are found in nuts and fish. They are a fat that is good for you, I reccomend reading up about them. Personally I eat fish and peanut butter but also take a fish oil cap with most meals. Get fish oil and not cod liver oil as cod liver oil can be toxic to the liver if taken in large ammounts.

Diet doesnt include eggs !!!! Id swap meal 2 for 6 eggs.
 

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UK-M&#39;s Kindergarten Cop!
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2,275 Posts
If this helps this was my diet:

7am:

75g whey

100g of oatmeal with 15g of protein powder and milk

5g creatine

5g glutamine

Vitamins

10am:

350g of chicken

250g of rice

11.30am:

Shake consisting of:

25g of whey

40g of oats

1pm:

250g of chicken

Large jacket potatoe

2.30pm:

Shake consisting of:

25g of whey

40g of oats

4pm:

250g of chicken

350g of veg

6pm:

Pre workout shake consiting of:

50g of whey

50g of maltodextrin

5g creatine

5g glutamine

8pm:

Post workout shake consisting of:

75g of whey

75g of maltodextrin

5g creatine

5g glutamine

10pm:

12 oz steak

300g of veg

Large jacket Potatoe

1am:

Shake consisting of:

50g of whey

Approx 5 litres of water throughout the day.
 

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EFBB Winner
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3,850 Posts
willsey4 said:
If this helps this was my diet:

7am:

75g whey

100g of oatmeal with 15g of protein powder and milk

5g creatine

5g glutamine

Vitamins

10am:

350g of chicken

250g of rice

11.30am:

Shake consisting of:

25g of whey

40g of oats

1pm:

250g of chicken

Large jacket potatoe

2.30pm:

Shake consisting of:

25g of whey

40g of oats

4pm:

250g of chicken

350g of veg

6pm:

Pre workout shake consiting of:

50g of whey

50g of maltodextrin

5g creatine

5g glutamine

8pm:

Post workout shake consisting of:

75g of whey

75g of maltodextrin

5g creatine

5g glutamine

10pm:

12 oz steak

300g of veg

Large jacket Potatoe

1am:

Shake consisting of:

50g of whey

Approx 5 litres of water throughout the day.
Decent diet Willsey although I think it may be overkill for the OP,he's only a little fella and unassisted i think
 

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UK-M&#39;s Kindergarten Cop!
Joined
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2,275 Posts
ParaManiac said:
Decent diet Willsey although I think it may be overkill for the OP,he's only a little fella and unassisted i think
Oh blimey - i didnt expect him to copy mine just posted up as guidence.

Reduce the grams in each meal slightly and maybe take out the 11.30 and 2.30 shakes

That should be better
 
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