Any tips for this diet.

[NitrogenY3K]

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

 

[NitrogenY3K]

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)

 

[NitrogenY3K]

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.

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.

 

[NitrogenY3K]

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.

Want to get big you have to eat big , 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]

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

 

[NitrogenY3K]

Good luck with the bulking mate -
I always consider the bulking phase the easier part !! Bring on the food!
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

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 , 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?

 

[NitrogenY3K]

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.

 

[NitrogenY3K]

Could replace the nuts and raisins with cottage cheese for the late night meal.

 

[NitrogenY3K]

I have a pretty set eating pattern at the mo:

- Weetabix for breakfast,
- snack on fruit/museli bar,
- couple of sandwhiches for lunch (ham, chicken, turkey) on wholegrain bread and a yoghurt,
- some more fruit/another museli bar,
- dinner which could be stir fry, jacket spud and beans, chicken pasta thing I make up as I go along etc.
- work out in the evening then a protein shake when I get back from the gym.

No protein sources in meal 1,2, and 4 and you dont have any food after you come back from the gym. You need to look at thatand get it sorted, you will make a lot better gains

 

[NitrogenY3K]

How many calories were you having on your cutting diet? Can you post a typical days menu?

This a sample of 1 of the days, it changed sometimes weekly sometimes 2 weekly:

Wake 1 scoop whey in water

Breakfast 7.00am Porridge: 40g oats + 100ml skimmed milk + ½ tsp sugar
2 boiled egg whites, 1 yolk 200ml fresh fruit juice

9.30am 80g chicken breast
Item fruit

Lunch 12.00pm Large mixed salad
175g tuna or mackerel (in brine – drained)
2 oatcakes
Low fat / low sugar yoghurt

Mid afternoon 2.30pm 80g chicken breast

45 mins pre workout 75g mackerel fillet
2 oatcakes
Item fruit

Immediately post workout 40g whey in water

Evening Meal 7.15pm 150g chicken breast or 150g white fish
30g basmati rice or small (1 egg-sized) sweet potato
and loads of veg

Late meal (9.30pm) 80g chicken breast

Bedtime 25g casein in 100ml skimmed milk

 

[NitrogenY3K]

My god man don't you ever crave a curry or a great big hamburger?

I just enjoy food and good wine too much...

Sometimes I crave a curry or a pizza but when i cheat its never anything that big. What I call a cheat is 250-300g of oatmeal with a nice helping of sugar lol. So nice