Help create me a diet.

Zip

Zip

Zip

Soldato
Joined
26 Jun 2005
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Location
Australia
Well my diet is really up **** creek:o

Its not really anything set and i always get stuck on what to eat.

So please help create me a diet of what i should eat per day:)

Im trying to bulk up usable muscle and get stronger but i also want to get fit and not have much fat.
Thanks:)
 
Rough diet (pretty much what mine is if i'm not cutting);

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 (tomatoes, green beans and peppers).
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
PRE Workout Coffee
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
 
ethos said:
Rough diet (pretty much what mine is if i'm not cutting);

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 (tomatoes, green beans and peppers).
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
PRE Workout Coffee
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
Click to expand...

what is it if you are cutting?
 
Zip said:
Well my diet is really up **** creek:o

Its not really anything set and i always get stuck on what to eat.

So please help create me a diet of what i should eat per day:)

Im trying to bulk up usable muscle and get stronger but i also want to get fit and not have much fat.
Thanks:)
Click to expand...

start with a big breakfast and i mean a big breakfast.
 
Stinky said:
protein!!! :D lots of it!!

have alook through the start of the body building thread there is a list of good foods there"
Click to expand...

I have a few times:)

Im just finding it hard to put one together.

My girlfriend says i eat too much aswell and i get yelled at for eating every thing:(

Morba said:
start with a big breakfast and i mean a big breakfast.
Click to expand...


I normally do.
Its a huge bowl of Rolled oats which whey powder in it.
 
Cutting;

Meal 1 (8.00am); 2 scoops of whey, 2 scoops of ground oats
Meal 2 (10.30am); 1 large Chicken breast, assorted veg (tomatoes, green beans and peppers) + 2tbsp Olive oil
Meal 3 (1pm); 2 scoops of whey with 5 fish oil caps
Meal 4 (3.30pm); Same as meal 2
PRE Workout Coffee
TRAIN (15g of bcaa in water)
POST Workout, 1 scoops of waxy maize, 20 minutes later 2 scoops of protein
Meal 5 (7.30ishpm); differs
Meal 6 (10.30-11pm); 200g quark or 2 scoops of whey, 5 almonds and 5 fish oil caps

4+ litres of water a day.

I have carb cycled in the past which worked fine, this time around I only add carbs to one meal on legs day, sometimes back depending how I feel the day before.

Cardio 2-3 times per week for 25 minutes.

Will follow this diet for around 4-5 weeks to reach my goal of 10-12lb fat loss.
 
Last edited:
ethos said:
Cutting;

Meal 1 (8.00am); 2 scoops of whey, 2 scoops of ground oats
Meal 2 (10.30am); 1 large Chicken breast, assorted veg (tomatoes, green beans and peppers) + 2tbsp Olive oil
Meal 3 (1pm); 2 scoops of whey with 5 fish oil caps
Meal 4 (3.30pm); Same as meal 2
PRE Workout Coffee
TRAIN (15g of bcaa in water)
POST Workout, 1 scoops of waxy maize, 20 minutes later 2 scoops of protein
Meal 5 (7.30ishpm); differs
Meal 6 (10.30-11pm); 200g quark or 2 scoops of whey, 5 almonds and 5 fish oil caps

Cardio 2-3 times per week for 25 minutes.
Click to expand...

not a huge difference then, just adding in the cardio?
 
Stinky said:
not a huge difference then, just adding in the cardio?
Click to expand...

No fruit in meal 1
No carbs in meal 2
No carbs in meal 3
No carbs in meal 4
No carbs in meal 5
Less overall meal 6

Small differences, the lack of carbs I don't find a problem due to upping the fats.
 
Probably a Stupid Question but that much fish oil want be bad for you will it?
Ive been taking 2 in the morning and 3 at night.Keeping close to the dossage instructions on the tub.:o
 
Stinky said:
im now so confused :(:(

i wanna train and get the muscles showing, but i dont want to get any fatter if that makes sense? grrr
Click to expand...


Im the same as you.

But i dont care as much on size, Im after strength but that still means growing the muscles anyway which is the same thing as you:p
 
Dont think too much into it atm stinky, train hard ... really hard !!! and eat healthy :cool:

You will soon progress and be stronger, just have a routine and stick to it !
 
Pulsar_GTI said:
Dont think too much into it atm stinky, train hard ... really hard !!! and eat healthy :cool:

You will soon progress and be stronger, just have a routine and stick to it !
Click to expand...

currently following the EAT LOT to get bigger idea. lol

but now done my sholder in and i havent even started the work out yet lol, went to play squash last night, and now im ****** haha
 
Stinky said:
currently following the EAT LOT to get bigger idea. lol

but now done my sholder in and i havent even started the work out yet lol, went to play squash last night, and now im ****** haha
Click to expand...

I got a couple injurys, it really kills your motivation:(
Ive had about a week or 2 off and im ****** that i let my motivation get so low:(
Back to training now and going to work my **** off:cool:
 
Zip said:
I got a couple injurys, it really kills your motivation:(
Ive had about a week or 2 off and im ****** that i let my motivation get so low:(
Back to training now and going to work my **** off:cool:
Click to expand...

i am to :D

as soon as the sholder is better i'll be weights 3 days a week squash 2 days a week.

hopefully will notice a difference soon :D lol
 
I got quite a lot stronger a bit noticably bigger from doing weights every second day:)

Im going to do that and do Cardio every Other day when i dont have weights(that is when i get some new shoes)
 
Zip said:
I got quite a lot stronger a bit noticably bigger from doing weights every second day:)

Im going to do that and do Cardio every Other day when i dont have weights(that is when i get some new shoes)
Click to expand...

really?? cool beans!!

hoping that i see a difference, that will keep my motivation up. i know i will only notice it for a while! but still
 
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