My current DIET.

Ali M

This is my diet, any suggestions greatly appreciated. The meals do change from day to day. My plan is to add mass with minimum fat gains, though not to bothered about fat gains just yet. Come March i intend to go on a cutting diet.

Awake at 6.30
Treadmill for 45 minutes
7.30am 2 Weatabix with milk & whey protein (267cals P48g C42 F7g)
10.30am MRP (370cals P57g C24 F5g)
1.00pm Chicken curry self made (580 cals P67 C47 F8g)
3.30 2 Weatabix with milk & whey protein (501cals P60g C40 F7g) whey is dif on this meal
5pm TRAINING
6pm Post work out drink (360cals P40g C40g F4g)
7pm MRP (330cals P40g C24g F8g) Different MRP to the first one.
9.30 treadmill for 45 mins
10.30 pm bedtime drink is muscle milk (350cals P32g C12g F18g)

Total cals = 2,758

I always use different wheys and MRP's as already mentioned some of these meals change from day to day, depending on where i am.

crazycal1

thats how many cals i was on at 10 stone.....good luck with that.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Ali M

lol, theres a big dif between us mate. You have always been lean, you are naturally lean therefore need more calories for growth. Whereas me im not naturally lean and my metabolism does not burn calories at the rate yours does so therefore i need less calories than you for growth. I know that i need less than 2000 cals to maintain my weight at 12.7 stone.

You of all people should know there is no rule book with bodybuilding, everyone is dif, i found my maitenance level and im now consuming calories above, ive also taken into account current weight gains. So calories are adjusted as and when needed.

i.e. the next mans diet wont necessary work for the next, just like ones training regeme may not work for everyone. Just like i can't drink 20 pints in a night like me mate. Were all dif and we all have to find out what works and we can only do this through trial and error. Ive gained over a stone in the last 2 months.

razg

Ali - height, weight, estimated bf% please. I have some ideas to improve things a bit. Also, let me know if you are on cycle, or if you are planning to be any time soon.

Ali M

Hi Raz, thanks for the offer mate nice one..

height is 5'10 weight is around 13,2 now, i think my bodyfat is around 14 so the scales say. No cycle at the moment but will be starting one next week.

Again its much appreciated mate, i know the diets not perfect however i struggle with food and to be honest that diet is the best its ever been.

p.s. i know you know your stuff mate so ill take note of what you say.

LeeB

ali mate, id suggest:

- if your looking to bulk.. protein shake on waking - get those aminos in asap... and if you tihnk about it, in your diet your first meal is 14 hours after your last of the day before... so you need to get them in quick

- also id look to get a solid food meal in at some point after training (ideally the 7pm one) to ensure a slow burn of nutrients for you. plus you WILL benefit from this

- as a whole your protein sources are mainly shakes (which i think you realise), obviously yuod be better off trying to incorporate more solid food in, am guessing your aware of this and theres a reason why your going for shakes.

- wheres the fruit/veg?

razg

Here are my points:

1) When you are off-cycle, fats are important, specifically to produce testosterone and other hormones - when you are on, they are not. You are doing the right thing to be consuming low fat at this point. Were you not on cycle, i'd recommend as your fat intake 5-10g fish oil and 4-6 egg yolks per day (this is a good guide for PCT).

2) For those of us who get fat easily (yes, I am like you), the key is to consume a lot of calories around workouts.

3) IMO the best anti-catabolic aid is a BCAA drink during exercise (Xtend is the name of one I use).

4) Muscle milk tastes great, but is crap. Try getting a 80/20 Milk Protein/Whey mix from myprotein, or similar - it won't be so nice, but is much better - after all you're just downing it, right? This ain't wine tasting.

And thus my recommendations:

I think based on the above, you will do significantly better. All the supps i've mentioned are available at Cheap UK Supplements or myprotein.co.uk - Leading Online Supplier of Sports and Nutritional Supplements.

Ali M

Nice replies guy's and i totally agree with you both, so ill defo go with it. Ill post up new diet in afew days. I thought it was a good diet and yeah it was ok but now ikts mint and not much changed and its something i can keep up with as well.

Again thanks

razg

For the record, I didn't do that gay advertising thing with the link, that was the forum software, lol.

Post up your cycle and maybe we can offer some constructive criticism there as well.

Pikey

Hi Ali,

When bulking I have at least one shake in the middle of the night at about 2:30, I never bother setting the alarm as if I sleep through I also think rest is very important, I always wake at least once though. I use a night time formula, currently Olimp.
I also tried SIS night time drink for athletes the other day, about 25gram of protein per serving, just before bed, for the first time in a few years I slept for about 6 ½ hours un broken sleep.

Pikey