Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Ok everyone i have created a new diet to increase some good muscle please let me know what you all think,here are my stats for you that dont know.I am 5ft 11inch 210lbs and 21 years old with light to moderate exercise during the day(work in office)
5.30 am awake- protein shake (met-rx) and some oatmeal
7.30 tuna sanwich on whole meal bread plus 2 fish oil caps
10.00am- chicken sandwich and a glass of milk
1pm- tuna and rice+ glass of milk 2 fish oil caps
3.55 glass of milk and a banana (pre workout snack)
4.55-5.10pm- 9 eggs
7pm- protein shake
10pm- protein shake
10pm sleep
This is what i got so far.Also do any of you have any good cutting diets for after i finish bulking?I may aswell ask now to prepare for then!Thanks alot you people!BB
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I DONT LIKE ANYBODY YOU ARE ALL IDIOTS,I WILL RULE THE WORLD!
You have a lot of protein shakes in there, I'd throw in some more 'meals'. Nuts have a lot of calories and are high in protein and fats, yogurt and cottage cheese is good too.
What's up with the 9 eggs? I don't really get that, is that right after your workout? If so where are the post workout carbs?
9 eggs i dunno where i got that from now,i read it somewhere??Nuts i may add not sure yet,i dislike yogurt and cottage cheese!Anubis if you have a better idea i am all ears!
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I DONT LIKE ANYBODY YOU ARE ALL IDIOTS,I WILL RULE THE WORLD!
I would agree with Anubis. 9 eggs. I'd really throw one of your shakes in PWO if it's got some decent carbs in it. What's the ratio?
You've got to get some source of carbs directly PWO and you're getting next to none with only eggs. I'd think about doing a banana PWO if you could. In my PWO I drink 16 oz. 2% milk, 1 banana, and 2 scoops protein powder.
Nuts is a great choice to add. Also any kind of vegetables and some more fruit. I don't see any veggies in there and that's huge.
I don't claim to know everything about bulking but I have had great success so far (+31 lbs in 11 weeks) and please understand this is only an example that works for me, but here is a cut/paste of what I'm eating to bulk and you're only 4 lbs heavier than me:
5:45am
2 jumbo eggs 3 turkey sausage links
handful of blueberries or strawberries
vitamins
8 oz 2% milk
7:30am
low carb slimfast
1/4 cup trailmix
9:15am
can of tuna with fat free mayo
4 strips beef jerky
2 cheese sticks
2:15pm
4 stips beef jerky
2 jumbo eggs
1/2 cup cauliflower
1 fruit cup - usually mandarin orange slices
about 4:00pm pre workout
1 banana
about 5:00 PWO
16 oz. 2% milk w/ 2 scoops protein powder/creatine/glutamine
1 banana
6:00pm
1 chicken breast/steak/turkey patty
1 cup long grain brown rice with salsa
1/2 cup veggies
1 can of baked beans
8:00pm
1 cup oatmeal
2 jumbo egg whites
1 banana
pre-bedtime
1/2 cup cottage cheese
1 cup skim milk
1 cup cold cereal
Totals: calories 4737.5 fat 158.5 carbs 417.5 protein 396
Again, I want to stress this is only an example that's worked for me. It may not for you. You also may not like many of the things I'm eating but you could substitute. Maybe just a guideline? I don't know..... You asked for some help and I'm just trying to offer some suggestions. Hope this can help you out somewhat.
Just remember, real food is ALWAYS preferred by the body over protein shakes.
Good luck on your bulking. Maybe you could get a log in the training log section and we could follow along. [img]smile.gif[/img]
Holding....back....a response....about body parts....so....hard!!...LOL. (haha...I said hard...lol).
BBD...just agreeing here..swap some of those protein shakes with "real" food. As for cutting, it appears a lot of people in here have had success with Adam's Diet. When I cut, I will most likely cut cals, lower fat and keep carbs and protein around 40-45% of total cals. It's what works for me. You may need to play around and see what works for you.
31 lbs in 11 weeks you're my idol. I put on 15 in 3 months with what feels like a whole lot of jiggle. It sounds like I just need to invite you out for a couple of meals to learn the secret.
I'll start saving now. [img]smile.gif[/img]
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Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
Gym rat some how i dont eat as much as you do but i gain alot of weight so i would hate to think what that diet would do to me hahaha but you have got me thinking my friend,i might give it a go!I am going food shopping 2morrow to get all the stuff i need,I think i would replace beef jerky with something else as i am not too keen on that stuff!I only want to get to say 245lbs then i will start cutting i think it will take to about january to put on 30+lbs as i have no problem gaining muscle its just the feeding the muscle part that confuses me thats whats been holding me back!I have alot of chicken,tuna and rice at home from my previous diet so where do you guys think i should put that stuff in?Infact i may even have chicken twice a day as its my fav food?I will maybe start a log to let you guys follow my progress and if i am going wrong you could all tell me?Gym rat thanks for the post i really needed that advice to help me along!Thanks to all of you at jp fitness
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