*** The 2010 Gym Rats Thread ***

Cool, cheers for the advice guys, I'll purchase some whey as soon as myprotein is back online! My diet's pretty good largely, always get a portion of lean chicken for lunch, normally eggs for breakfast, and I regularly mix my tea time meats between salmon, beef steak and chicken (had quorn spag bowl last night tho)!
 
I wouldn't get too hung up about having 'too many' shakes a day. Other than on the expenses of it all.

They're a very low calorie meal (a single scoop) and as such replacing a whole meal with a single scoop of whey will actually leave you in a defecit for that meal!

Still eat a **** load but if you want to have a double scoop after your workout go for it. Personally I'd say whey immediatly post workout would be the best time to have it as that's your quick window, not when you wake up, though both are important. I'd just make my PWO meal more of a priority.

I normally have a double scoop and one scoop of oats PWO. My other single scoop I have at midday and is worked in around my other meals to make sure PS is kept constant. As my 'carb control' lunch is salad it's not exactly loaded with protein :p

6:45 - 4 scrambled eggs & bowl of cereal
9:00 - 1/2 pitta with lean meat(chicken/turkey/tuna)
10:00 - other 1/2
11:00 - 1 apple
12:00 - 1 scoop whey
12:30 - A boring sald
2:00 - 1/2 pitta again
3:00 - 1/2 pitta again
4:45 - pre workout mix
6:00 - 2 scoops whey, 1 scoop oats
7:00 - dinner. Usually lean meat & vegetables. Sometimes a carb heavy meal such as pasta but with a decent amount of protein (fish/meat) thrown in. Try to keep carbs low in the evening.
8:30 - Snack if I'm hungry, usually some nuts.
10/10:30 - 2 scoops slow release whey blend to keep my belly happy while I sleep.

Little and often. I eat a reasonable amount of proper food but also use a fair bit of whey as you can see. Stomach's bigger than my head.

Edit: Monkee: 5% off first order with MyProtein if you use the code in my sig :) MP90145
 
damn BBW's protein has gone up to £40/4kg so thus has myproteins pricematch :(. Currently I take in about 100g whey in 3 shakes while in uni for the day as its easier to carry two shakes one pre-wo with some fruit and another post workout with some fruit and I always have one in the morning. Non-uni days I'll have one in the morning and possibly no more if I can get the food in.

Also, just checked and Im weighing in at 13st13lb getting heavy :o although I have been putting the food away (Havent been drinking alcohol for a good 3 weeks though :)). Will need to take some pics to assess body fat levels.
 
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The Craig said:
damn BBW's protein has gone up to £40/4kg so thus has myproteins pricematch :(. Currently I take in about 100g whey while in uni for the day as its easier to carry two shakes one pre-wo with some fruit and another post workout with some fruit and I always have one in the morning. Non-uni days I'll have one in the morning and possibly no more if I can get the food in.

Also, just checked and Im weighing in at 13st13lb getting heavy :o although I have been putting the food away (Havent been drinking alcohol for a good 3 weeks though :)). Will need to take some pics to assess body fat levels.
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See...I'm around 13stone, just over 6foot...So I think my BF is quite high...problem is its in the usual places :(
 
I've come to the very scary conclusion that if I go through with my shoulder surgery I'm going have to take something crazy like running up to keep me from going back to being a fat mess again. I hate running :(
 
w000000t. Think my chalk has arrived at home :) supposed to be a 5-7 day wait for dispatch. When I got home yesterday there was a calling card. I was confused as I had two parcels being collected today and thought they had come a day early to collect (same couriers by coincidence). Check the order and it's been dispatched, hmmmmm.

Think I might have to cover myself in it, head to toe, for dramatic effect.
 
Todays diet

Todays diet
8am - Extreme Mass, 200ml semi skimmed milk 25g of pistashio nuts.
10:30am - Protein Bar + Protein Shake
1PM - 100g mixed cashew/walnuts, 1.5 protein shake
3:30pm - 4 rice cakes, 2 protein shakes
5:20 - protein bar
5:40 BCAA/EAA
6 - Train
7:00 - PWO shake (50g WMS, 25g protein)
8pm - steak, 6oz potatoes
11:30pm - pre bed shake, phd 6 hour 8 fish oils.

Fat 128g
Carbs 247g
Protein 332g
Kcals 3,408
 
cHk4 said:
Todays diet

Todays diet
8am - Extreme Mass, 200ml semi skimmed milk 25g of pistashio nuts.
10:30am - Protein Bar + Protein Shake
1PM - 100g mixed cashew/walnuts, 1.5 protein shake
3:30pm - 4 rice cakes, 2 protein shakes
5:20 - protein bar
5:40 BCAA/EAA
6 - Train
7:00 - PWO shake (50g WMS, 25g protein)
8pm - steak, 6oz potatoes
11:30pm - pre bed shake, phd 6 hour 8 fish oils.

Fat 128g
Carbs 247g
Protein 332g
Kcals 3,408
Click to expand...

The only actuall meat you've eaten is a small steak for dinner :eek: why so heavy on the bars/shakes?

Edit: Might be best off with the milk in your pre bed shake (Belgian Chocolate Pharma Blend & SS milk tastes incredible, I'd drink it by the gallon if I could afford the cost & weight gain!) as milk will help slow the absorbtion down even further. So might actually be hindering that quick hit of protein you're trying to get in the morning.
 
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cHk4 said:
Todays diet

Todays diet
8am - Extreme Mass, 200ml semi skimmed milk 25g of pistashio nuts.
10:30am - Protein Bar + Protein Shake
1PM - 100g mixed cashew/walnuts, 1.5 protein shake
3:30pm - 4 rice cakes, 2 protein shakes
5:20 - protein bar
5:40 BCAA/EAA
6 - Train
7:00 - PWO shake (50g WMS, 25g protein)
8pm - steak, 6oz potatoes
11:30pm - pre bed shake, phd 6 hour 8 fish oils.

Fat 128g
Carbs 247g
Protein 332g
Kcals 3,408
Click to expand...

That must cost you an arm and a leg to keep up each and every day!!

An excess of protein there, could probably save yourself some money by reducing it?


My typical diet (i don't know the macros)


8:15 - Size up Shake, 1/2 portion
9:15 - 200ml Semi-Skimmed Milk + bowl of porridge
12:30 - Jacket potatoe, tin of tuna, 50g cheese, black pepper + bowl of soup (whatever the canteen has that day), and a wholemeal small roll
15:45 - Turkey/Chicken/Ham + full fat soft cheese sarnie w/ handful of brazil nuts + 2x large boiled eggs
16:45 - Banana (20 mins before workout)
18:30 - Protein shake (postworkout)
19:30 - Meal containing 30g protein + carbs + bowl of veg
23:00 - Size up shake 1/2 portion

am steadily putting on 1lb a week and lifts are raising using this diet, probably works out as £5-7 a day i'd guess
 
BennyC said:
The only actuall meat you've eaten is a small steak for dinner :eek: why so heavy on the bars/shakes?

Edit: Might be best off with the milk in your pre bed shake (Belgian Chocolate Pharma Blend & SS milk tastes incredible, I'd drink it by the gallon if I could afford the cost & weight gain!) as milk will help slow the absorbtion down even further. So might actually be hindering that quick hit of protein you're trying to get in the morning.
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I know mate I find it hard to eat solid foods it's a big down fall. After eating Sirloin steak and chicken like 4 times a day I get bored of it. Next month I'm hitting a TKD diet hard so I'm trying to stay off real food so I don't get too bored of it as for a month I'm going to be cutting super hard.

Yea I normally have 30g of peanut butter/100ml of milk in my pre bed shake to slow down the absorption. The PHD 6 hour blend is quiet good it has flax in it and is supposed to be a slow releasing one. But after the slightly high kcals today I can't really afford to add another 280kcals to it lol.

God a link to the things you are on about mate?
 
Doesn't just have to be chicken & steak.

You've got eggs you could have for breakfast some decent protein, fats & minerals there. Very good for you and gives you excellent arse ammo if you need to drop the bomb on someone. Takes about 3 minutes to scramble them.

Turkey, Beef, Pork, Lamb are some other meats to work in.

Fish, Tuna, Salmon, Mackerel, Cod, Plaice, Haddock etc.

So much food & flavour I don't think I could make do with just supplements alone!

What is it you find difficult about eat solid food out of interest? :) you're just going to be missing out on lots of other vitamins & minerals by sticking to mostly supplements. Yes there are multi vit tablets but these aren't really the same and as a result of your current diet I think you're compositioning at the end of it may be quite different?

You've got decent macro's etc and plenty of the food groups but I just think there are healthier options out there. As I'm not sure of the implications on your health of eating mostly supplements. As the deffinition is to 'supplement' (aid) an incomplete diet. not to replace meals. Don't mean to be condescending or patronising just trying to help :)
 
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Delvis said:
I don't get how you guys put oats and stuff within your shake...isn't it a bit...lumpy? :p
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Powdered oats. Almost similar texture to whey just a bit heavier. Provided you've a decent mesh in your shaker it goes down no problems. Makes a shake nice and thick. Filling too :cool:
 
BennyC said:
Doesn't just have to be chicken & steak.

You've got eggs you could have for breakfast some decent protein, fats & minerals there. Very good for you and gives you excellent arse ammo if you need to drop the bomb on someone. Takes about 3 minutes to scramble them.

Turkey, Beef, Pork, Lamb are some other meats to work in.

Fish, Tuna, Salmon, Mackerel, Cod, Plaice, Haddock etc.

So much food & flavour I don't think I could make do with just supplements alone!

What is it you find difficult about eat solid food out of interest? :) you're just going to be missing out on lots of other vitamins & minerals by sticking to mostly supplements. Yes there are multi vit tablets but these aren't really the same and as a result of your current diet I think you're compositioning at the end of it may be quite different?

You've got decent macro's etc and plenty of the food groups but I just think there are healthier options out there. As I'm not sure of the implications on your health of eating mostly supplements. As the deffinition is to 'supplement' (aid) an incomplete diet. not to replace meals. Don't mean to be condescending or patronising just trying to help :)
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I have issues eating eggs mate, I can't eat the egg whites. I was always lead to believe pork has infeior protein compared to other sources?

True about the food, I just don't know what to do with it. I end up having it plain and boring lol.

I don't know mate like I said I mainly get bored of eating solid foods, normally after I've trained I can't move and shakes are easy and so it steak. I keep getting told to eat real foods and I'm going to start I really should. But I get stuck for meals throughout the days, I just aim for the macros and try and hit them any way possible.

I have loads of vit c and multi vits but I get what you mean.

Not condescending or patronising mate, always welcome the help bud.
 
cHk4 said:
I have issues eating eggs mate, I can't eat the egg whites. I was always lead to believe pork has infeior protein compared to other sources?

True about the food, I just don't know what to do with it. I end up having it plain and boring lol.

I don't know mate like I said I mainly get bored of eating solid foods, normally after I've trained I can't move and shakes are easy and so it steak. I keep getting told to eat real foods and I'm going to start I really should. But I get stuck for meals throughout the days, I just aim for the macros and try and hit them any way possible.

I have loads of vit c and multi vits but I get what you mean.

Not condescending or patronising mate, always welcome the help bud.
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Pork may well be inferoir but was just listing a few other options.

As easy as it is to cook steak, it's just as easy to grill a chicken or turkey breast.

Heck when I was at uni I used to grill slabs of minced beef/turkey! straight out the packet onto the grill. Then I began seasoning it with some salt/pepper/mixed herbs etc, took about 2 minutes extra and tasted much nicer.

Just gotta put the effort into prepping the food :)

Shame about the whites. Is it something in them? the taste? as scrambled eggs you can't really tell what's what. Especially with a drop of lemon juice and some pepper.

I don't consider myself a master in the kitchen but putting a splash of this, or a dash of that here and there can help add some flavour.

Vegetables too. You're not getting any of these either. Mixed veg 1KG bag. Tip half out into pan. Add boiling water. Bring to boil again/boil till soft. Drain, serve. That and tossing some chicken/beef/turkey on the grill and grilling it for 5 minutes is dead simple.

My evening meals for 2nd and 3rd year of uni took me less than 10 minutes to make.
 
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