My current Diet.. can the experienced pls advise?

escos · 24-01-2006, 03:51 PM

Hi Guys,

Im currently 25 yrs old.. 6ft 3" and weigh 95kg's (15 st)

Im looking at weight training to get a fit physique and loose my gut / man boobs!

ops:

ive been weight training for the past 4 months and have picked up great arm, chest and leg growth.. but i still need to lose a bit of weight so I've currently been on this diet for near on 3 weeks

Can you run your eye over it and let me know if anything that seems out of the ordinary?

ive already posted this in the newbie section.. but have also posted here to get a bit more press so to speak.. so apologies

7am
Multi-vit&min tab
60g Oats made with water, (or use the shake below). 7.2,36.8,4.56
Chop 1xbanana into oats or eat as. 1,24,0
1.5 Scoop of whey made in water. 34,3.75,2.25

9am
2 slices burgen no butter/marg. 13,24,8
100g Turkey/chicken or tin tuna. 30,0,2
add tomato,cucumber,pepper etc
400ml skim milk. 14,20,.4

11am
150g Cottage cheese. 21,5.1,2.2
Chop in 1 apple. 1,20,0

12.30 Strong black coffee....no milk or sugar.

1pm-2pm WORKOUT Weights then cardio.

2.30pm Post Workout Meal "do not miss"
200ml skim milk. 7,10,.2
1 scoop whey. 23,2.5,1.5
1 Banana, you could blend with above. 1,24,0
Advantage Bar Hazelnut & Choc Protein bar. 19.4,17.4,12.2

5.30pm
200ml skim milk with. 7,10,.2
1.5 Scoop of whey. 34,3.75,2.25

8.00pm
Chicken Breast grilled with added spices. 25,0,5
250g frozen veg. 2,18,1
90g sweet potato. 1.2,21.3,6.3

Protein 240gx4=960kcals
Carbs 240gx4=960kcals
Fat 48gx9=432kcals

above =Daily calories =2352kcals.

16.8stx14=235.2x10=2352kcals

many thanks guys.. once ive lost the gut etc.. i shall be focusing on some seriosu weight training

thanks!

crazycal1 · 24-01-2006, 04:40 PM

it sounds basically ok to me-burgen is good bread 8) -its good to see you not trying to kill yourself by dropping the calories too low,but you need to be doing some cardio with that-try walking 30 mins to an hour 3 x a week or more if you can handle it-walking is so under rated as a fat burner(you want to be walking 4-4.5mph)(oh yeah you wont feel so silly if you walk with a dog

)

escos · 24-01-2006, 05:23 PM

Its ok, I do (or try to do) about 20 mins cardio after weights each day

usually bikes... hitting about 8k

or cross trainer hitting about 15k

this will be ok no?

Young Gun · 24-01-2006, 06:04 PM

Ok definately a well educated beginner so thats a good start.

Few points. You need far more food pre workout and a higher whey content than 1 scoop post workout. You definately should not be using milk post workout it should be water try and use water at all times in shakes not milk except before bed in some peoples opinions.
Drink a shit load of water and drop all the milk. Compensate by adding more turkey than 100 grams and a casein shake just before you go to bed and the higher whey content both pre and post workout and your set.

See the example diet sticky.

Other than that no glaring errors all looks pretty good.

escos · 24-01-2006, 06:16 PM

nice one young gun.. many thanks!

out of curiosity.. what will casein do for me?

does ot put on weight? as thats what im trying to lose, so I have a decent base to start from

Comando Tom · 24-01-2006, 06:24 PM

Casein is the slow releasing protein from milk, the same protein in cottage cheese pretty much.

Young Gun · 24-01-2006, 06:31 PM

Casein is a slow releasing protein. The rate at which your protein is released is an important point to consider when formulating a diet. You take whey PWO because it is quickly absorbed and your body needs as such at this time due to the effects of exercise.

Overnight your body will be starved of nutrients for around 8 hours thus you need a slower releasing protein at this point. Iv'e treid to put it in Laymens so let me know if it makes sense.

escos · 24-01-2006, 06:38 PM

no, that makes perfect sense, thank you

is there a specific make of casein I should be looking at? I know after buying my 5lb bucket of whey.. there are sooooo many variations! :shock:

also I should up my whey to 1.5 scoops for all three servings ( morning, post workout and 5.30 pm ) ?

thanks for your patience! 8)

Young Gun · 24-01-2006, 06:47 PM

Hey no problem bro wasn't trying to be pedantic just I know when I first started the terminology can be a little difficult.

Indeed there are mate about 50 brands and types I can name off the top of my head. For casein it really depends a lot more IMO on taste because a lot of them are so foul its not funny. I use Xtreme formulations pro pepitide which is very expensive unfortunately.

You could always just eat pre bedtime but I find the meals people suggest usually have a high sugar content due to being lactose based which some people don't mind personally I do. (Usually milk with your shake or cottage cheese etc)

Personally all my whey servings are 2 scoops but if you find that a little uneconomical then yeah 1.5 is fine.

As far as brands go casein wise I can't really reccomend any aside from pro pepitide because all the ones Iv'e tried are awful. Avoid Dymatize mega milk like the plague.

crazycal1 · 24-01-2006, 06:52 PM

not disagreeing with any of the points,but milk is my main source of protein and i have no probs with it-if i`m honest i`d say more cardio,but you`d have to build it up slowly

24-01-2006, 03:51 PM	#1 (permalink)
escos Under Construction Join Date: Jan 2006 Location: Kent, UK Posts: 62 Rep Power:	My current Diet.. can the experienced pls advise? Hi Guys, Im currently 25 yrs old.. 6ft 3" and weigh 95kg's (15 st) Im looking at weight training to get a fit physique and loose my gut / man boobs! ops: ive been weight training for the past 4 months and have picked up great arm, chest and leg growth.. but i still need to lose a bit of weight so I've currently been on this diet for near on 3 weeks Can you run your eye over it and let me know if anything that seems out of the ordinary? ive already posted this in the newbie section.. but have also posted here to get a bit more press so to speak.. so apologies 7am Multi-vit&min tab 60g Oats made with water, (or use the shake below). 7.2,36.8,4.56 Chop 1xbanana into oats or eat as. 1,24,0 1.5 Scoop of whey made in water. 34,3.75,2.25 9am 2 slices burgen no butter/marg. 13,24,8 100g Turkey/chicken or tin tuna. 30,0,2 add tomato,cucumber,pepper etc 400ml skim milk. 14,20,.4 11am 150g Cottage cheese. 21,5.1,2.2 Chop in 1 apple. 1,20,0 12.30 Strong black coffee....no milk or sugar. 1pm-2pm WORKOUT Weights then cardio. 2.30pm Post Workout Meal "do not miss" 200ml skim milk. 7,10,.2 1 scoop whey. 23,2.5,1.5 1 Banana, you could blend with above. 1,24,0 Advantage Bar Hazelnut & Choc Protein bar. 19.4,17.4,12.2 5.30pm 200ml skim milk with. 7,10,.2 1.5 Scoop of whey. 34,3.75,2.25 8.00pm Chicken Breast grilled with added spices. 25,0,5 250g frozen veg. 2,18,1 90g sweet potato. 1.2,21.3,6.3 Protein 240gx4=960kcals Carbs 240gx4=960kcals Fat 48gx9=432kcals above =Daily calories =2352kcals. 16.8stx14=235.2x10=2352kcals many thanks guys.. once ive lost the gut etc.. i shall be focusing on some seriosu weight training thanks!

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24-01-2006, 04:40 PM	#2 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,857 Rep Power:	it sounds basically ok to me-burgen is good bread 8) -its good to see you not trying to kill yourself by dropping the calories too low,but you need to be doing some cardio with that-try walking 30 mins to an hour 3 x a week or more if you can handle it-walking is so under rated as a fat burner(you want to be walking 4-4.5mph)(oh yeah you wont feel so silly if you walk with a dog )

24-01-2006, 05:23 PM	#3 (permalink)
escos Under Construction Join Date: Jan 2006 Location: Kent, UK Posts: 62 Rep Power:	Its ok, I do (or try to do) about 20 mins cardio after weights each day usually bikes... hitting about 8k or cross trainer hitting about 15k this will be ok no?

24-01-2006, 06:04 PM	#4 (permalink)
Young Gun Illuminati Join Date: Apr 2005 Posts: 1,539 Rep Power:	Ok definately a well educated beginner so thats a good start. Few points. You need far more food pre workout and a higher whey content than 1 scoop post workout. You definately should not be using milk post workout it should be water try and use water at all times in shakes not milk except before bed in some peoples opinions. Drink a shit load of water and drop all the milk. Compensate by adding more turkey than 100 grams and a casein shake just before you go to bed and the higher whey content both pre and post workout and your set. See the example diet sticky. Other than that no glaring errors all looks pretty good.

24-01-2006, 06:16 PM	#5 (permalink)
escos Under Construction Join Date: Jan 2006 Location: Kent, UK Posts: 62 Rep Power:	nice one young gun.. many thanks! out of curiosity.. what will casein do for me? does ot put on weight? as thats what im trying to lose, so I have a decent base to start from

24-01-2006, 06:24 PM	#6 (permalink)
Comando Tom Making Progress Join Date: Oct 2004 Location: Bristol Posts: 595 Rep Power:	Casein is the slow releasing protein from milk, the same protein in cottage cheese pretty much.

24-01-2006, 06:31 PM	#7 (permalink)
Young Gun Illuminati Join Date: Apr 2005 Posts: 1,539 Rep Power:	Casein is a slow releasing protein. The rate at which your protein is released is an important point to consider when formulating a diet. You take whey PWO because it is quickly absorbed and your body needs as such at this time due to the effects of exercise. Overnight your body will be starved of nutrients for around 8 hours thus you need a slower releasing protein at this point. Iv'e treid to put it in Laymens so let me know if it makes sense.

24-01-2006, 06:38 PM	#8 (permalink)
escos Under Construction Join Date: Jan 2006 Location: Kent, UK Posts: 62 Rep Power:	no, that makes perfect sense, thank you is there a specific make of casein I should be looking at? I know after buying my 5lb bucket of whey.. there are sooooo many variations! :shock: also I should up my whey to 1.5 scoops for all three servings ( morning, post workout and 5.30 pm ) ? thanks for your patience! 8)

24-01-2006, 06:47 PM	#9 (permalink)
Young Gun Illuminati Join Date: Apr 2005 Posts: 1,539 Rep Power:	Hey no problem bro wasn't trying to be pedantic just I know when I first started the terminology can be a little difficult. Indeed there are mate about 50 brands and types I can name off the top of my head. For casein it really depends a lot more IMO on taste because a lot of them are so foul its not funny. I use Xtreme formulations pro pepitide which is very expensive unfortunately. You could always just eat pre bedtime but I find the meals people suggest usually have a high sugar content due to being lactose based which some people don't mind personally I do. (Usually milk with your shake or cottage cheese etc) Personally all my whey servings are 2 scoops but if you find that a little uneconomical then yeah 1.5 is fine. As far as brands go casein wise I can't really reccomend any aside from pro pepitide because all the ones Iv'e tried are awful. Avoid Dymatize mega milk like the plague.

24-01-2006, 06:52 PM	#10 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,857 Rep Power:	not disagreeing with any of the points,but milk is my main source of protein and i have no probs with it-if i`m honest i`d say more cardio,but you`d have to build it up slowly