Advice on Diet.

giblets

Ok, is this a good enough diet. According to my calculations, I should be eating 3000 to 3500 calories a day..

So, with that in mind I've come up with this diet.

Breakfast
4 Scrambled Egg Whites on wholemeal toast without butter.
1 Bowl of Porridge Oats made with Whey
2 Glasses of water
1 Glass of fruit juice
5mg Of Creatine

Snack 1
1 Chicken Breast on Large Wholemeal Bap, unbuttered
2 Glasses of Water
1 Coffee with Semi Skimmed milk and 2 sugers

Lunch
Chicken breast with brown rice and Vegetables or
Tuna, Mayo and Sweetcorn Baked Potatoe without butter or
Either Tuna or Chicken with Brown Pasta and Vegetables
2-3 Glasses of water

Snack 2
Protein Drink (currently using normal not mass gainer but thats going to change)
Some Fruit Like Bananas or Grapes
2 Glasses of Water

Pre-Workout
200ml of Protein shake and 1 Banana

Post-Workout
200ml of Protein Shake and 1-2 Banana's

Evening Meal
Omlette made with Egg Whites, mushrooms and some chicken.
2 Glasses of Water

I also drink more water throughout the day, the ones above are just when I'm eating.

I think I'm hitting the required amount of carbs, Protein and fats. The average weight is around 100gms per serving, although I might move that up to 200 depending on the meal.

What do you guys think? Any expert suggestions would be great.

G

zx9rjas

From this intake what are you heading towards. Are you intending on losing body fat or gaining muscle.

What time is your workout?

Personally I found that fruit juices made me gain fat as they are high in fructose(fruit sugar) although they are carbs you may be better with an alternative.

Grab some broccoli, its the best veg there is.

Anonymous

hi giblets look quite good mate,

what time is your workout?

giblets

I intend to do both, if at all possible.

If not, then Gain muscle first, lose fat second.

My workout time is odd. For 3 weeks its 7pm till 8:30pm (also includes shower, some cardio etc etc)

Then for 1 week its 8pm till 9:30 and 9pm till 10pm on thursday's

I work for a retail company so I have to do late night shopping on thursday's, oh joy for me. and its comingup to christmas, joy o joy again

Anonymous

a hour after your post workout shake,you may want to get some more carbs in,

e.g rice and tuna

this would be better for musclgain. plus they need to be fed carbs after all the heavy lifting. :mrgreen:

have you tried this before?

latenight shopping, i hate shopping ... the missus does all myne

giblets

Yeah I have, I just felt bloated after eating it and full of energy at around 10pm.

I will probably give it another go and see what effects it gives me this time.

God I hate shopping as well, but being a single bloke I have to do it all myself.

zx9rjas

Lsoing fat while gaining muscle isn't really possible as to gain muscle the body needs more calories than it burns and to lose fat it needs less calories than it burns.
I agree with steve about carbs after workout. This is when your body needs the carbs to replenish glycogen levels and drive protein synthesis.

Thats some late workouts mate :shock: and I hate shopping too :x

J

giblets

Ok..

I will add some carbs to my evening meal, probably some wholemeal bread, around 2-4 slices. Think that should be enough carbs there.

Yeah, the workouts are late. I do tech support for our store's computer systems.. sucky job but someone has to do it.

Besides, I normally take the gym ball and some weights into work on a thursday and work out in the office. Looks quite funny helping someone whilst doing curls..

Extreme

I disagree with Jas, you can build muscle and lose fat, I have fought that battle for years and have always managed to get lean and still keep growing.

If you have quite a bit of fat then you have shitloads of energy to keep your muscles supplied with energy, so as long as your protein is high your body will be able to stay anabolic. Building muscle tissue and burning fat are 2 different metabolic pathways through the body. The more muscle you build the more calories you need due to the increase in basal metabolic rate (BMR), so if you do not increase the energy based calories your body is forced to burn fat for energy.

Its like jas saying you can't build muscle tissue on an Atkins diet, well you can, look at all the stars who've done it, a strict bodybuilding diet is a carb cycling diet which means keeping carbs low enough to cause the body to burn fat.

zx9rjas

I see you point extreme. But losing fat and building muscle is very rare. It sometimes appears that muscle has grown when you are losing fat. Giving definition and the appearance of hypertrophy.

Muscle building on the atkins diet would be possible is the calories exeeded the the expended amount in a day. All the stars who have followed the atkins diet are basicly following a diet similar to a professional bodybuilding cutting diet and hence the appearance of more muscle through more definition.

All the pro bodybuilders have distinct bulking and cutting diets/training.

For example I look alot better and bigger when I cut up and lose a stone even though my muscle has decreased slightly.

J