Any tips for this diet.

NitrogenY3K

NitrogenY3K

NitrogenY3K

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Just about to come off a cutting phase and have just prepared a diet for my bulking phase. I have been on contact with a bodybuilding nutitionist and im going to be mailing the diet to him next week to see what he has to say.
Any of you got any things you would change?

Meal 1 (7:00am)

30g Whey in water
3 Poached Eggs
2 Pieces granary bread
80g Oatmeal with 300ml skimmed milk
200ml Orange juice
1000mg Flax

Meal 2 (9:30)

Shake - 150ml Skimmed Milk
- 200ml Water
- 40g Penut butter
- 30g Whey
- 20g Oats
- 1/2 Bannana

Meal 3 (12:30)

100g Chicken Breast
70g Basmati rice
Small tin baked beans
Vegetables

Meal 4 (2:30)

175g Tuna
4 small sweet Potatoes (never had these before so I don’t know if they are any bigger/smaller than normal potatoes)
Piece of fruit

Meal 5 (4:15) (pre workout)

100g Chicken Breast
Tin of baked beans
4 Oatcakes

****TRAIN 5:15****

Meal 6 (PWO) (6:15)

50g Whey in water
40g Moltodextrin
Creatine (possibly havn't decided 100% if i will use this or not)

Meal 7 (PPWO) (7:00)

150g Fish or Lean Beef or chicken
Large Jacket Potato
Loads of vegetables

Meal 8 (9:00)

Large Handful of mixed nuts/raisins

Meal 9 (10:30)

25g Caesin in 200ml Skimmed milk
1000 mg Flax
 
Uh, dont really know about price to be honest, i will find out when i go shopping in the first week. At a guess, maybe about £50
Calroies roughly i think is approaching 4000, i just roughly guessed the protein/carbs/fat amd then worked out the calories from there (im going to ask the nutritionist for a more accurate assesment)
 
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Looks a pretty solid diet mate tbh. Only a couple things you may consider but I'm nit picking... but then you knew that's all that could be done with a thought out diet like that.

I'm unsure about the values of Basmati rice but I know wild rice is pretty good stuff and probably better?

Baked Beans? I take it you're going for the lowest sugar and salt variety you can find? Most are just packed full of both.

As you're bulking maybe consider adding some Hellmans Mayonnaise to your tuna? It's absolutley packed full of good fats like Omega-3's and 6's. Per 100g ( 80g Fat - 6g saturate, 6.5g Omega-3, 17g Omega-6! ) oh and 700kcal ;) only 1% sugar too!
-beats putting peanut butter in a shake based on water to try and get your good fats in!! uurrgghh

You obviously buy supplements, I can't recommend Taurine highly enough. It costs about £2.50 per 100g. Try 5g before a workout.... tell me what you think.
 
Chong Warrior said:
Looks a pretty solid diet mate tbh. Only a couple things you may consider but I'm nit picking... but then you knew that's all that could be done with a thought out diet like that.

I'm unsure about the values of Basmati rice but I know wild rice is pretty good stuff and probably better?

Baked Beans? I take it you're going for the lowest sugar and salt variety you can find? Most are just packed full of both.

As you're bulking maybe consider adding some Hellmans Mayonnaise to your tuna? It's absolutley packed full of good fats like Omega-3's and 6's. Per 100g ( 80g Fat - 6g saturate, 6.5g Omega-3, 17g Omega-6! ) oh and 700kcal ;) only 1% sugar too!
-beats putting peanut butter in a shake based on water to try and get your good fats in!! uurrgghh

You obviously buy supplements, I can't recommend Taurine highly enough. It costs about £2.50 per 100g. Try 5g before a workout.... tell me what you think.
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Never really heard of wild rise to be honest, worth looking into though, I will have to have a look in tesco next time i am there.
Im not really a big fan of mayo to be honest mate but think penut butter is awsome:), but am open to all suggestions.
Isn't Taurine not really a "true amino acid" but is derived from other true amino acids? What does it actually do, what are the benefits of this supplement?

Im going to have to see how this diet goes because i dont really want to be ading to much bad weight as i have worked to hard to get rid of it, came from about 30% BF at nearly 18st 2 years ago, and the nutritionst estimates im roughly between 12-14% now at 15st. So if im adding to much fat i will drop back calories until i find the right amount.
 
:eek: Does the amount of food you consume have any bearing on what you do throughout the day? The reason I ask is because I'm currently unemployed so hardly ever use any energy, other than going to the gym, so don't eat much. I try to eat enough carbs and protein but I only eat two or three times a day. The meals you have at 12:30 and 7:00 are about as much I consume in a day with the odd tin of tuna, some peanuts, some fruit and the odd protein shake thrown in now and again. I seem to be losing body fat and I'm still gaining muscle but I'm starting a 5x5 program in a few weeks and the amount you eat has come as a bit of a shock.
 
Pigeon_Killer said:
:eek: Does the amount of food you consume have any bearing on what you do throughout the day? The reason I ask is because I'm currently unemployed so hardly ever use any energy, other than going to the gym, so don't eat much. I try to eat enough carbs and protein but I only eat two or three times a day. The meals you have at 12:30 and 7:00 are about as much I consume in a day with the odd tin of tuna, some peanuts, some fruit and the odd protein shake thrown in now and again. I seem to be losing body fat and I'm still gaining muscle but I'm starting a 5x5 program in a few weeks and the amount you eat has come as a bit of a shock.
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Want to get big you have to eat big :D, well i am an electrician in visteon so my job isnt exactly physical. I will be doing cardio 2-3 times a week to keep fit and try and keep of putting on to much bodyfat.
I want to compete so will do anything to get as big as i possbibly can, so im just going to bulk like hell for a few months (only shame is im going on holiday in july so will be a bit looking a bit bloated on the beach, oh well) and then when i am happy with the size gain, start to lose the excess bodyfat. When i get to around 18st at 10-12% BF i will think about competing.
 
NitrogenY3K said:
Never really heard of wild rise to be honest, worth looking into though, I will have to have a look in tesco next time i am there.
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It's the best rice. Again I'm unsure of Basmati's values or qualities specifically but white rice is like white bread.... crap. It's had all the goodness removed, high G.I. and thus causes an insulin spike. Wild rice is packed full of nutrients, low G.I. and it also contains twice the protein of either white or brown.
Im not really a big fan of mayo to be honest mate but think penut butter is awsome:), but am open to all suggestions.
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peanut butter is awesome I agree, just not in a water based shake :p love it in milky shakes.
I'm not a fan of the taste of mayo but it's so full of good fats it's an excellent source of quality calories and EFA's... just a suggestion.
Isn't Taurine not really a "true amino acid" but is derived from other true amino acids? What does it actually do, what are the benefits of this supplement?
Click to expand...
Imho, it's probably the most under-rated supplement out there.

Taurine is an amino acid that very few people have ever tried. This is probably because it is much cheaper than most other amino acids available and most companies choose not to market it, as the profit margins are too low.

However Taurine can have very positive effects on your workouts and body composition. It is also an extremely under-rated supplement.
Taurine in more detail

The main benefit is that it acts as a cell-volumiser, just like creatine, it draws water into the muscle cell.

It has 3 main properties, these are:

1. Your muscles appear larger.
2. Your muscles can exert more force on objects.
3. Protein synthesis in the muscle cell is increased.

It also mimics the action of Insulin, forcing glucose into cells.

Taurine is naturally found in abundance throughout the body especially in the heart, central nervous system and brain.

The most well known effect of Taurine is the increased energy and well being. You will feel like you can train forever.
Does Taurine help with cramps?

Taurine is a superb supplement to use to help with cramps. The reason people get cramps is mainly due to lack of minerals such as calcium\potassium\magnesium. One of the major roles of Taurine in the human body is to regulate mitonchodrial (intracellular) calcium homeostasis! In layman language, Taurine makes sure there is enough Calcium going in and out of cells. So what this means is that where the Ca2 levels usually go low and cause you cramp, the presence of taurine ensures that every little bit of Ca2 is put to good use, thus zero cramp for you!
Suggested Use for Taurine

For the best results consume 1g - 3g of Taurine 30 minutes before your workout. For post workout consume 1 grams - 3 grams of Taurine. For a dietary aid 1g - 3gcan be used 3 times daily
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You really need to try it, I couldn't believe how potent the effect is. You'll never feel tired after 5g of this stuff.... it's not like a stimulant though, you don't feel wired like you've had loads of caffeine or ephedrine, etc. Just full of energy, they use it in Red Bull.
 
Sounds pretty good to me, I think I will have to give it a go seen as its so cheap to buy. Everything helps :), im going to have a go at ading a little mayo to the tuna and see how it goes. Cheers for the advice.
Hoping this bulker goes well, just sorted a new routine higher reps which are a lot stricter and im really feeling it unlike ever before. So diet will be nailed, training will be nailed, and hopefully i can nail rest and supplements.
Roll on the end of the month, see if i can expand on my 220k deadlift:)
 
Good luck with the bulking mate -
I always consider the bulking phase the easier part !! Bring on the food! :D
As opposed to the cutting section - everything tastes so plain and lifeless :(
#Oh well
Could try mixing it up a bit with the supplements /
Rather than just a whey shake try something like 'TKE Monster Food' worked wonderes for myself & a friend when we wanted to pile it on

Again good luck 0

P.S My cousin used to compete think he got to no.2 in Britain, the amount he used to have to eat was physcho lol then we are talking alarms at night time every few hours
 
Clipsey said:
Good luck with the bulking mate -
I always consider the bulking phase the easier part !! Bring on the food! :D
As opposed to the cutting section - everything tastes so plain and lifeless :(
#Oh well
Could try mixing it up a bit with the supplements /
Rather than just a whey shake try something like 'TKE Monster Food' worked wonderes for myself & a friend when we wanted to pile it on

Again good luck 0

P.S My cousin used to compete think he got to no.2 in Britain, the amount he used to have to eat was physcho lol then we are talking alarms at night time every few hours
Click to expand...

Yeh bulking is deffinetly a lot easier, you can be a bit more creative with the foods you consume. The cutter i am on at the moment is horrible, im always hungry. TKE Monster food is 1190 calories per serving :eek:, thanks for the advice but with that i would deffinetly put on to much escess fat lol.

What category did he compete in, what is his name?
 
I've started going to the gym regularly since Jan and am keen to keep it up and build some size, but I just don't have the time for a meal structure like that. Do you work Nitrogen or are you a student?

I work from 9-5, sometimes later and just wouldn't have the time (or patience!) to put all that together every day. I've read many of your threads and you're obviously very serious about your training so I can appreciate why you do it, but is it the only way to make decent gains?
 
In full time work mate, which in a way is better becasue ive got set breaks so i just eat then (I make up my afternoon break though lol because we dont have 1, and go and eat).
Well everyone is different in terms of what they need to do in terms of training and diet to be able to grow, you might not need as many calories as me to grow or you might need more. You have to find out what works for you and then try and stick to it.
If your eating haphazardly througout the day your not going to be making optimum gains, just try and have a structured diet with a good brekfast and dinner with good choices for PWO and PPWO and make sure you "snack" between meals (as you can see the snacks in the diet are not esactly snacks). Try and aim for at least 5 meals a day, keeps your body fuelled with nutrients througout the day, keeps your metabolism going nicely and if you comsume low-med GI carbs keeps your insulin levels steady.
 
Looks good. I would just change a few things.

60-70g maltodextrin after workout instead of 40g.

I'd take out peanut butter from meal 2 and probably use a whole banana. The combination of fats and carbs is like asking to putting on bodyfat.

And I'm a bit iffy about the late snack of nuts and raisins. I'd probably go with a source of protein late at night rather than fats.

Just a few suggestions. No need to use them but jus my thoughts.
 
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