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getting huge !
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Discussion Starter · #1 ·
Have come up with a diet plan to suit what

Wake up - multi-vit, 5g glutamine

Meal 1 - 120g oats, 30g whey, 1 whole eggs, 2 egg whites

Meal 2 - Meal replacement + banana

Meal 3 - 2 medium sweet potatoes - 250g chicken

Meal 4 - PWO shake (40g whey) with carbs (maltodextrin)

Meal 5 - 120g oats with some source of proten (nuts etc)

Meal 6 - 30g whey + 1 whole egg/2 egg whites, 50g oats

any comments or alterations please post

thanks for reading :) :D
 

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EFBB Winner
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3,850 Posts
Big_Dan said:
Have come up with a diet plan to suit what

Wake up - multi-vit, 5g glutamine

Meal 1 - 120g oats, 30g whey, 1 whole eggs, 2 egg whites

Meal 2 - Meal replacement + banana

Meal 3 - 2 medium sweet potatoes - 250g chicken

Meal 4 - PWO shake (40g whey) with carbs (maltodextrin)

Meal 5 - 120g oats with some source of proten (nuts etc)

Meal 6 - 30g whey + 1 whole egg/2 egg whites, 50g oats

any comments or alterations please post

thanks for reading :) :D
I'd swap meal 3 with meal 5 (ppwo) and add veg.

Brekky,add a small amount of fruit(berries/raisins etc.) cut back on oats if need be

Other than brekky and PWO use a protein blend/casein source rather than Whey (i'm thinking meal 3 and prebed)

Add fish oils.
 

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getting huge !
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485 Posts
Discussion Starter · #6 ·
Wake - multi-vit , 5g glutamine, fish oil caps,

Meal 1 - 120g oats, 1 large banana, 30g whey, 1 whole eggs, 2 egg whites

Meal 2 - ?

30g whey shake

Meal 3 - 100g oats 2egg whites 2 whole eggs

Hit gym hard

Meal 4 - PWO shake (40g whey) with carbs (maltodextrin)

Meal 5 - 2 medium sweet potatoes - 250g chicken

Meal 6 - 300g cottage cheese + 3 pieces wholemeal toast

i have swapped it round , and have taken and added a few things, also ive put the shake in red because of my hours of work and break situations, ive added it in to keep me ticking through work,
 

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Optimum nutrition Rep
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10,834 Posts
Big_Dan said:
Have come up with a diet plan to suit what

Wake up - multi-vit, 5g glutamine

Meal 1 - 100g oats, 30g whey, 2 whole eggs, 2 egg whites

Meal 2 - Meal replacement + banana

Meal 3 - 2 medium sweet potatoes - 250g chicken

Meal 4 - PWO shake (40g whey) with carbs (maltodextrin) 5g glutamine

Meal 5 - 100g oats (could have rice of jacket pot here) with 250g chicken or other meat with nuts/olive oil

Meal 6 - 60g whey, 50g oats/natty pb (would be good if you could get a cassein protein for this meal but the natty peanut butter will slow down the release some)

thats how i would have it mate.
 

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getting huge !
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485 Posts
Discussion Starter · #8 ·
quote=Big_Dan;577302]Have come up with a diet plan to suit what

Wake up - multi-vit, 5g glutamine

Meal 1 - 100g oats, 30g whey, 2 whole eggs, 2 egg whites

Meal 2 - Meal replacement + banana

Meal 3 - 2 medium sweet potatoes - 250g chicken

Meal 4 - PWO shake (40g whey) with carbs (maltodextrin) 5g glutamine

Meal 5 - 100g oats (could have rice of jacket pot here) with 250g chicken or other meat with nuts/olive oil

Meal 6 - 60g whey, 50g oats/natty pb (would be good if you could get a cassein protein for this meal but the natty peanut butter will slow down the release some)

thats how i would have it mate.
cheers for that pal, looks good !!
 

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Optimum nutrition Rep
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No probs mate.

If you dont gain weight on that or when you stop gaining weight add in 50-75g of natty peanut butter over the day and increase the oats before bed to 100g.

thats another 300-500 cals a day easy without having to adjust much or start forking out for more food.

gotta keep these things cheap as poss ;)
 

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getting huge !
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485 Posts
Discussion Starter · #11 ·
I also stated in another thread that i was going to stay natty, i have thought about it and i have changed my mind,

because i have quite abit of gear left -

i have -

4X 10ml prop

20 x 1ml testiviron

20 x 1ml sus 250

21 x 1ml winny depot

200 proviron

,

also my training split/routine looks like -

Day 1 - flat bench press, incline press, flat bench flye - barbell curls , preacher bench curls

Day 2 - squats - leg press - leg extensions - sldl - laying leg curls

Day 3 - off

Day 4 - bent-over barbell rows, wide lat pull downs, bench dumbell rows, seated close-grip rows.

Day 5 - seated barbell press, side laterals, rear deltoids, shrugs - over head dumbell extensions(tri`s), skull crushers, v bar push downs
 

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UKMEDI.CO.UK
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4,709 Posts
hilly2008 said:
No probs mate.

If you dont gain weight on that or when you stop gaining weight add in 50-75g of natty peanut butter over the day and increase the oats before bed to 100g.

thats another 300-500 cals a day easy without having to adjust much or start forking out for more food.

gotta keep these things cheap as poss ;)
Oats in with the post bed shake eh?
 

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Optimum nutrition Rep
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10,834 Posts
robbie personally i think there is no problem with carbs before bed if you are bulking as long as its from oats/jacket potatoe etc something low gi that wont spike insulin. I believe james llewelyn has been doing this in his off season for a good example and it doesnt seem to have done him any harm.

I use this example as people like to relate info to people whith very good physiqes instead of just examples and technical reasons lol. i no i do.

I am very carb sensitive however or i am at the moment due to my long low carb diet so i am not doing this i am using peanut butter for the cals instead but i will add in oats towards xmas depending on my bf etc.
 
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