Build(adjust) a diet plan please

[badcompany]

hi I have been working out for 18mnths now and am getting into shape slowly

Before i started i was 14st 8lb and 5'10

I am now 5'10 ( of course) and 13st 2lb and have packed on a bit of muscle
Now I still have a pod belly and really need to get my diet in shape to shift it so i can see my abs i work so hard on.

I workout mon-friday and a typical week is ( i do 20 mins cardio most nights at the end or workout.

Mon-shoulders/bi/abs
tues - legs
weds - back
thurs chest/tri
fri - is abs/calves/a little bi and a bit more cardio



my daily routine is up at 0530, work 0600-1630, gym 1630-1745/1800 , bed around 11pm


food intake typical day is

0530 - shake + porridge
0830 - oats+protein powder + water + banana
1000 - apple+banana or pear
1200 - depends 3eggs on 2 toast or 250g cottage cheese + jacket spud
1500 - 2slice bread ( ham sandwich)(soya and flack seed bread )
1800 - shake+ banana
1900 ish 2* chicken breast with rice or pasta or spuds / veg ( swap in some white fish now and then)

2230/2300 shake and maybe slice of toast or porridge.

By job is not physically demanding so I doubt i burn many calories I just want to know if eat too much I know above has no amounts but I'm not sure of them so could you give me some guidance on amounts to eat

Oh weekend i tend not to be so strict but still eat sensibly as i have my son to look after but i don't drink a lot of alcohol maybe a couple of pints on a Sunday evening


cheers guys

 

[Styles]

hi I have been working out for 18mnths now and am getting into shape slowly

Before i started i was 14st 8lb and 5'10

I am now 5'10 ( of course) and 13st 2lb and have packed on a bit of muscle
Now I still have a pod belly and really need to get my diet in shape to shift it so i can see my abs i work so hard on.

Well done on the results so far, starting it and keeping it up for the first few weeks is always going to be the hardest part.

I workout mon-friday and a typical week is ( i do 20 mins cardio most nights at the end or workout.

Mon-shoulders/bi/abs
tues - legs
weds - back
thurs chest/tri
fri - is abs/calves/a little bi and a bit more cardio

I would change that to be 2 days on 1 day off.

Monday - Legs\Abs
Tuesday - Chest\Biceps\Calves
Wednesday - Rest
Thursday - Back\Triceps\Calves
Friday - Shoulders\Abs

Something like that would be better. You're doing your cardio at the wrong time. Now I can't say I'm the biggest fan of it but Pre-Breakfast cardio may be a better option for you.

What I do know is that it works for Jay Cutler, so my assumption from that is that it's not a bad way of doing it at all. I will be trying it again at some point myself.

my daily routine is up at 0530, work 0600-1630, gym 1630-1745/1800 , bed around 11pm


food intake typical day is

0530 - shake + porridge
0830 - oats+protein powder + water + banana
1000 - apple+banana or pear
1200 - depends 3eggs on 2 toast or 250g cottage cheese + jacket spud
1500 - 2slice bread ( ham sandwich)(soya and flack seed bread )
1800 - shake+ banana
1900 ish 2* chicken breast with rice or pasta or spuds / veg ( swap in some white fish now and then)

2230/2300 shake and maybe slice of toast or porridge.

I would make food the day before, it gives you a huge advatange over most.

Before I start I'll just inform you that I'm using two lots of chicken sandwiches because chicken is £3 a bag from Tesco, and bread is cheap but moreso It's quick to make and as I'm constantly moving around the country each day it's the easiest thing for me. Chicken & Rice, Fish etc are all good of course too, it just depends how and where you work imo.

So:

0530: 40g Whey 80g Oats
0900: 200g Chicken Breast 4 Slices wholemeal bread
1230: 200g Chicken Breast 4 Slices wholemeal bread
1530: 40g Whey 80g Oats
1745: 20-30g Whey 50g WMS
1845: A decent dinner meal. Fish perhaps with 250-300g Potatoes and veg.
2300: 40g Whey 2 Tablespoons Flax Oil.

You can add veg and fruit in as you wish just remember the contents of each. Fruit is sugar.

By job is not physically demanding so I doubt i burn many calories I just want to know if eat too much I know above has no amounts but I'm not sure of them so could you give me some guidance on amounts to eat

If you just sit on your arse all day perhaps adjust amounts down a little. You can add more good fats in and decrease carbs if you wish too. Depends how you want to go about it. For bulking I prefer Decent protein, High carb and low fat and for cutting High Protein, Low Carb, High fat.

 

[Killajaz]

If you can, stop using powders. Long term effects are not good for your kidneys and liver.

Source: Two different personal trainers and my step-mom with colleagues, all GP's.

I did use powders during my previous bulking spell back in the late 1990's. I did gain weight but it comes no where near actually eating real food.

Last July I decided I needed to bulk up. I weighed 78.5 kgs back then. (lost about 6kg's in two weeks when things went fubar with my girlfriend... FYI were getting married this year).

I excercise on average 4 days a week. Pretty basic routine with Chest, Shoulders, Triceps one day and Back, biceps and abs the other. I warm up for 20 minutes on a stairmaster.

Since July I've gained 8.5kgs and it is mostly muscle mass

Three proper meals a day, with sometimes a fourth smaller meal (Two bananas or a pizza slice) after work before going to the gym.

Breakfast: 3egg omelette but only 1 yellow with onion, peppers and a slice of cheese, two toasts and finally a large fresh fruit salad.

Lunch: Soup and a large portion of Chicken Salad/Salmon Filet with sides or a Tuna Mayo seven grain sandwich with avocado, swiss cheese, sprouts and tomato.
Dinner, always within 30 minutes of excercise: Chicken/Beef/Seafood with Broccoli and rice.

I guess it helps being in The States where portions are huge and food is good quality and much cheaper than in the UK.

I'm 189cm tall and weigh 87kgs which equals 190 Pounds.

 

[Styles]

Proof of the kidney and liver effects????

Three meals a day is not enough.

20 Minute WU!?

 

[badcompany]

thanks for tips will take onboard.

I doubt i could do cardio in the morning as its a struggle to get up for 5:30 some days let alone do some cardio before a 6am start at work.

I buy my chicken breast of a butcher normally get £20 worth ie 20-25 breasts and freeze them and defrost 2 per day.

on the powders i was thinking they are safe to use? will look into that

cheers guys

 

[Styles]

Powders are fine

 

[Participant]

I guess it helps being in The States where portions are huge and food is good quality

Yeah, they add sugar to their milk .

 

[ethos]

If you can, stop using powders. Long term effects are not good for your kidneys and liver.

Source: Two different personal trainers and my step-mom with colleagues, all GP's.

I did use powders during my previous bulking spell back in the late 1990's. I did gain weight but it comes no where near actually eating real food.

Do you have anything to back this up?

GPS generally have no idea about protein powder or any supplements.

You won't gain as much weight just having protein powder as in water it's actually very low calories. For example 1 scoop (of the whey I have) is 80kcals.

I think if you already have failing kidneys / liver then yes, MAYBE if you don't drink much water and if go crazy on the whey you might do some harm.

But that's a lot of ifs, drink lots of water and have a balanced diet and whey protein is fine as part of a diet plan imo.

 

[Killajaz]

Proof of the kidney and liver effects????

Three meals a day is not enough.

20 Minute WU!?

I will try and dig out something online which can be deemed as reliable as a source.

As for three meals a day is not enough, I would be careful with the assumptions. Three proper meals a day, with snacks during the day does the job for me. I gained 8.5kgs (18.7 pounds) between end of July and end of November.
These portions are not UK portions as I mentioned in previous post. I spend most of the time in the US so the portions are HUGE.

We are all different and will find our best method of building mass. The above works much better for me than using protein drinks as a supplement.

Fact is you can't replace real food.

 

[Styles]

Well said.

 

[Styles]

I will try and dig out something online which can be deemed as reliable as a source.

As for three meals a day is not enough, I would be careful with the assumptions. Three proper meals a day, with snacks during the day does the job for me. I gained 8.5kgs (18.7 pounds) between end of July and end of November.
These portions are not UK portions as I mentioned in previous post. I spend most of the time in the US so the portions are HUGE.

We are all different and will find our best method of building mass. The above works much better for me than using protein drinks as a supplement.

Fact is you can't replace real food.

Then either it's muscle memory or you have genetics better than those of Ronnie Coleman Jay Cutler etc.

The fact that you eat pizza as part of your diet immediately sets the alarm bells ringing in my head as Pizza is pretty much universally one of the worst foods in terms of content that there is.


Yes the US portions are bigger but they contain a lot more crap. Your diet could do with a huge overhaul. That's not an assumption, that's a fact.

You don't have to use protein powders, but they are a help and will do you no harm unless perhaps you have problems already as ethos has already pointed out.

 

[heeeed]

as far as kidney failure or liver problem on MOST supplements I would be surprised. If you already have kidney problems then sometimes you need a diet that is quite restrictive and sometimes not too much protein , low in phosphates etc. but thats established renal disease.

I think it is very fair to say that your average GP will know very little about body building supplements, but I can guarantee you they will if asked generally be on the cautious side. This is because they won't have done the research themselves to be able to safely advise, and they don't want you to sue them in years to come. I can tell you that with all honesty, because I am one, and I don't know any of my colleagues who would feel adequately informed to advise a patient without having taken time to research it either. Now if the GP thought you were talking about less legal "supplements" then yes they may well have mentioned kidney problems.

I suppose I should add that I haven't hugely searched the literature myself and am in no way either endorsing or advising against their use

 

[Killajaz]

Pizza slice on average once a week
Normally it would be a Salmon Bagel or some bananas or a Strawberry Banana Whirl drink from Jamba Juice.

I am as surprised as anyone on the fast build up I've achieved. Could be like you said, muscle memory from previous stints. I recall when I first started lifting weights; took months to get the technique right and supporting/steering muscles up to shape. I noticed during this stint that I very quickly had "good contact with the muscles" if you understand what I mean .
The goal is not a body builder figure btw. Aiming for a Matthew McConaughey body.

Good mass and ripped as F!

If the OP aims to become Dorian Yates, then he will need to eat every three hours 24 hours a day and hit the testosteron hard.

Good luck mate! Just eat til you explode, and eat some more!

 

[Styles]

Fair play, if you've got your own goals and it's working for you then good on you

I don't agree with the suppliment dissing but in essense proper food is better but a lot of the bad word about supps really isn't true.

 

[shifty_uk]

0530: 40g Whey 80g Oats
0900: 200g Chicken Breast 4 Slices wholemeal bread
1230: 200g Chicken Breast 4 Slices wholemeal bread
1530: 40g Whey 80g Oats
1745: 20-30g Whey 50g WMS
1845: A decent dinner meal. Fish perhaps with 250-300g Potatoes and veg.
2300: 40g Whey 2 Tablespoons Flax Oil.

Protein powder 3 times a day? How much is recommended?

I've seen this 3-4 times a day whey shake diet plan, but mainly for cutting. Is it recommended to take this amount? Or is it only beneficial during a cut phase because of slower digestion of protein?

I usually just take a 28g scoop post workout.

 

[Styles]

I've never had a problem with it. Pre and post Definately. Morning of course a good breakfast with protein and carbs would be better but I just don't have time myself. Old school protein powder that was 99% crap then I would say keep it to a minimum but nowdays the stuff is high quality.

Pre-workout again solid food is better but mine is as soon I return home from work so it's quick and simple. Weekends my diet is very different it's solid food bar a single shake.

 

[ethos]

2 of my meals every day are whey with oats.

At the moment i'm eating something a little like (if anyones interested);

Meal 1 (8.00am); 2 scoops of whey, 2 scoops of ground oats + banana
Meal 2 (10.30am); 1 large Chicken breast, 1 large sweet potato + assorted veg (normally tomatoes, green beans and peppers). Multi vitamin + trib
Meal 3 (1pm); Same as meal 1 but without the banana and with 5 fish oil caps
Meal 4 (3.30pm); Same as meal 2, trib
PRE Workout Coffee and Cee
TRAIN (15g of bcaa in water)
POST Workout, 2 scoops of waxy maize, 20 minutes later 2 scoops of protein
Meal 5 (7.30ishpm); differs
Meal 6 (10.30-11pm); 250g quark, 10 almonds and 5 fish oil caps

I snack with nuts (normally almonds) between if I get peckish. Drinking 4+ litres of water a day.

 

[Killajaz]

28g protein scoop makes me think. Chicken Breast Filet contains on average 20% protein, i.e. 20g/100g.

I eat a monster portion after each work out. We're talking a 1.5 pounds mix of chicken filet, rice and vegetables for example.
I'd say the chicken is a third of that amount so roughly 250g = 50g of Protein only in the chicken filet. Could be a explanation as to why I've managed to gain plenty of weight quickly?

 

[Styles]

It's just excess calories, what I'm concerned about is if you keep up with larger amounts like that then you will gain excess fat, whereas if you weighed say 200g of chicken and less rice you would still be getting the nutrients your body craves but without the excess your body doesn't need.

 

[ethos]

Styles your in Cornwall nowadays?

I agree with you, excess calories in a meal serves no purpose but to add fat weight. Once your body has what it needs to grow the rest is wasted.