Caporegime
I posted up some images and details about my diet in the Gym rats thread and it was suggested that it may be a good idea to create a separate thread for everything. The purpose of this thread is to show you roughly what I eat and do training wise. I'm not the most anal person when it comes to macros, I make sure I eat enough protein and have increased my fats.
I'm currently 12st 9lbs and 5' 11". My aim is to increase mass to 13st 3lbs where by I will tweak the diet to strip some fat.
I do have quite a few supplements which are used to break things up and make up the numbers.
I eat this diet Monday-Friday and on weekends I will usually relax more and try to eat enough. So this is more realistic for someone to keep this diet up. I live with my wife so having a fixed dinner isn't an option neither is trying to hit meal times on the weekend. Again probably more realistic for most people.
Here is a spreadsheet which contains a breakdown of the diet. It doesn't contain dinner as this is a unknown variable. I know that it will likely be about 400-500 calories which means I'll be hitting 3000 calories on off days and 3300 on training days.
Spreadsheet: www.mattmccann.co.uk/docs/Diet_v2.xlsx
The Diet
---------------------------------
Water
I have a 1.5L bottle of water on my desk which I aim to have almost completely finished before 4.30PM. I think hydration is very important when training. Before any workout I always need to pee and it's always a good sign if it's as clear as possible. I'd be worried if it was quite yellow.
8:15AM - Pink Porridge
1 sachet of oats, 1 scoop raspberry whey, 200ml milk, walnuts and a banana.
I like this breakfast because it has nice texture from the bananas. I find dry breakfast hard in the morning like toast/peanut butter due to my mouth being dry.
10:30AM - Chicken & Nuts
250g chicken with sauce and 50g of Almonds.
Chicken is cooked on a Sunday evening in a Reggae Reggae sauce. Good amount of protein and fats here.
1:00PM - Shake
500ml semi skimmed milk, 2 scoops rasperberry whey and 2 scoops ultra fine oats.
This shake is a great thing to take to boost macros, I have one of these a day even on weekends.
3:00PM - Toast & Whey
Thickly spread Peanut butter on wholemeal toast with a dash of nutella. 250ml semi skimmed milk with 1 scoop rasperberry whey.
Peanut butter is great for calories and fats. I have another scoop of whey here to keep protein up without haven't to try and eat more. I'll be quite full at this point and used to eat a tin of tuna which only just has the same macros as a whey shake.
04:30PM/4:50PM - Supplements
2 scoops purple wraath and 1 scoop white flood with 2g of creatine monohydrate.
The purple wraath goes into my water bottle at 4:30PM and I drink 400ml, top it back up with water ready for drinking during training.
White flood is taken at 4:50PM just before I leave to go gym.
5:15PM - TRAINING!
I've just started a new split that looks like this.
Monday: Legs
Tuesday: Shoulders/Core
Thursday: Chest/Triceps
Friday: Back/Biceps
6.30PM - Recovery XS
This post-workout supplement has a great blend of protein and carbs with some creatine and glumatime mixed in. 2 scoops immediately after a workout with the remaining purple wraath.
8:30PM - Dinner
This can vary quite a lot from pizza to 400g of steak with veg.
Here is a typical dinner of thai curry.
10.00PM - Snack
This isn't included in the spreadsheet but sometimes when I'm still hungry after dinner I will have some cottage cheese on rivita.
-----------------------------------
That concludes my current diet, plenty of room to tweak macros if needed. I'm always open to suggestions/improvements.
If you have any questions about that or my training let me know.
I'm currently 12st 9lbs and 5' 11". My aim is to increase mass to 13st 3lbs where by I will tweak the diet to strip some fat.
I do have quite a few supplements which are used to break things up and make up the numbers.
I eat this diet Monday-Friday and on weekends I will usually relax more and try to eat enough. So this is more realistic for someone to keep this diet up. I live with my wife so having a fixed dinner isn't an option neither is trying to hit meal times on the weekend. Again probably more realistic for most people.
Here is a spreadsheet which contains a breakdown of the diet. It doesn't contain dinner as this is a unknown variable. I know that it will likely be about 400-500 calories which means I'll be hitting 3000 calories on off days and 3300 on training days.
Spreadsheet: www.mattmccann.co.uk/docs/Diet_v2.xlsx
The Diet
---------------------------------
Water
I have a 1.5L bottle of water on my desk which I aim to have almost completely finished before 4.30PM. I think hydration is very important when training. Before any workout I always need to pee and it's always a good sign if it's as clear as possible. I'd be worried if it was quite yellow.
8:15AM - Pink Porridge
1 sachet of oats, 1 scoop raspberry whey, 200ml milk, walnuts and a banana.
I like this breakfast because it has nice texture from the bananas. I find dry breakfast hard in the morning like toast/peanut butter due to my mouth being dry.
10:30AM - Chicken & Nuts
250g chicken with sauce and 50g of Almonds.
Chicken is cooked on a Sunday evening in a Reggae Reggae sauce. Good amount of protein and fats here.
1:00PM - Shake
500ml semi skimmed milk, 2 scoops rasperberry whey and 2 scoops ultra fine oats.
This shake is a great thing to take to boost macros, I have one of these a day even on weekends.
3:00PM - Toast & Whey
Thickly spread Peanut butter on wholemeal toast with a dash of nutella. 250ml semi skimmed milk with 1 scoop rasperberry whey.
Peanut butter is great for calories and fats. I have another scoop of whey here to keep protein up without haven't to try and eat more. I'll be quite full at this point and used to eat a tin of tuna which only just has the same macros as a whey shake.
04:30PM/4:50PM - Supplements
2 scoops purple wraath and 1 scoop white flood with 2g of creatine monohydrate.
The purple wraath goes into my water bottle at 4:30PM and I drink 400ml, top it back up with water ready for drinking during training.
White flood is taken at 4:50PM just before I leave to go gym.
5:15PM - TRAINING!
I've just started a new split that looks like this.
Monday: Legs
Tuesday: Shoulders/Core
Thursday: Chest/Triceps
Friday: Back/Biceps
6.30PM - Recovery XS
This post-workout supplement has a great blend of protein and carbs with some creatine and glumatime mixed in. 2 scoops immediately after a workout with the remaining purple wraath.
8:30PM - Dinner
This can vary quite a lot from pizza to 400g of steak with veg.
Here is a typical dinner of thai curry.
10.00PM - Snack
This isn't included in the spreadsheet but sometimes when I'm still hungry after dinner I will have some cottage cheese on rivita.
-----------------------------------
That concludes my current diet, plenty of room to tweak macros if needed. I'm always open to suggestions/improvements.
If you have any questions about that or my training let me know.
Last edited:
whey is essential for me because there is no way I could replace it with actual food and manage to eat it all. The supplements I take around gym time I like to take simply because I am of the mind that I want to make sure my body has everything at it's disposal during my training time to maximize any gains.