Typical Day - Glimpse into my Diet & Training

[ben90]

May I ask how you cook your Medallion steaks? I have tried before but it was literally like eating a boot, tough as hell!

 

[kai]

Just my two pence, but that looks horrific! And £80-100 on supplements? Have any of them any evidence for actually working?

Yes, my body has changed drastically over a 2 year period; but supplements only supplement the diet - people like FF spend a lot less and get better results but i am still learning.

October 2011 - idea where i am currently

I must say, your diet doesn't look particularly appealing.... Must be pretty costly as well with all that chicken?
kd

I buy all my chicken from Asda usally 3 packs for £10.00 so 2 offer packs, some steak and pack or so of turkey usally shopping bill is £50 - £60 that includes my weekly shop with everything.

I hope you're sponsored by ON!

Have you considered looking at buying bulk aminos from somewhere like MP?

Love hand-stand pushups, hard stuff! What are rotatory curls though?

i will look at buying bulk as i have started using Amino's a lot more - but ON! had some fantastic deals over christmas i had the Amino Energy free when i bought tub of Gold Whey

Rotary curls - i should have said rotator cuff exercise

May I ask how you cook your Medallion steaks? I have tried before but it was literally like eating a boot, tough as hell!

Griddle pan, heat for 10 minutes untill as hot as possible 25 - 30 seconds each side no more: DONE!

 

[Mansize_tissue]

Any chance you can link me to that fibre supplement?

Here it is. Slightly more fibre per gram than the stuff you're currently using and a lot cheaper from what I can tell. I have 4 small scoops each day, split between 2 shakes.

Also you might want to consider adding cinnamon to your diet as it is known to increase fat oxidation if I recall correctly.

 

[Saytan]

Just out of interest, do you treat food strictly as fuel for your training goals?

 

[oli collett]

Dunno how you can eat chicken breast with brown rice without glugging water with each bite!

 

[kai]

Here it is.

Thanks for this!

Just out of interest, do you treat food strictly as fuel for your training goals?

Pretty much, its a case of just getting down me. I do have the odd cheat meal which i do enjoy immensely

Dunno how you can eat chicken breast with brown rice without glugging water with each bite!

Get use to it' sometimes it's a little dry after re-heating in a microwave when cooked the day before but nothing stopping people putting a teaspoon of ketchup on it

 

[kai]

I thought i would give an update following fantastic help from Steedie - he has litterally put compiled the following and my diet is now on full lock down!!!


"All dairy has been removed, your oats with water. Milk is high in sugar and also causes a lot of bloat for people.

Amino acid supplements have been reduced and i was relying to heavy on supplements"


Courtesy of Steedie - Meal Plan


First Meal: 7:15am

1 Scoop - Optimum Nutrition Gold Standard 100% Whey , 75g Mornflake Superfast Oats, 500ml water

Optimum Nutrition Superior Amino 2222 Caps x2

Omega 3 Fish Oil 1000


Second Meal 10:30am

6oz Chicken breast

250g Sweet potato

half cup broccoli & half a cup of green beans



Third Meal: 1:30pm

6oz Chicken breast

75g Brown Rice


Fifth Meal: 5:00pm Pre-Work

6oz Chicken breast

125g Brown Rice

Muscletech NeuroCore



Sixth Meal: 7:30pm Post –Workout (consumed with 10 minutes of completing workout)

2 Scoops PhD Synergy ISO – 7



Seventh Meal: 8:00pm

2 Steak Medallions roughly 250g

75g Brown rice

Optimum Nutrition Superior Amino 2222 Caps x2



Eighth Meal: 10:30pm (bed time)

Optimum Nutrition Fitness Fiber (1 large spoon)

1 Scoop Optimum Nutrition Gold Standard 100% Casein



As for water, a MINIMUM of 4 litres a day,

 

[Skillmister]

What are the total macros for that?

 

[kai]

What are the total macros for that?

it works out roughly 2900 calories;

 

[Skillmister]

I would have thought you'd be on less than that. I worked out about 2500 for my cut

 

[kai]

It's not so much a cut at the moment more a extreme clean diet; as the weeks progress we are going to evaulate based on my weight and appearance. This no doubt will change on a weekly basis as im 12 - 16 weeks out.

And.... it's not the diet that scares me it's the water torture i will need to do a week out! oh and the lack of sauces, tomato & brown

 

[kai]

That's a lot of weight gain in one year, but it depends how "dirty" your diet actually is and the amount of fat you add! Im currently 70kg but im sitting around 8% b.f for the shoot etc i want to be very low something like 3 -4%

 

[kai]

photoshoot; but it appears from people here and a little more research that is only going to be for a very short period of time e.g. 1 day

 

[Chris1712]

That's a lot of weight gain in one year, but it depends how "dirty" your diet actually is and the amount of fat you add! Im currently 70kg but im sitting around 8% b.f for the shoot etc i want to be very low something like 3 -4%

Isn't 3% below essential fat levels let alone 'minimum'.

 

[Disco Boy]

Don't you get fruit and veg cravings? You are only eating 1 cup per day which isn't a lot! With zero variety too it would seem.

 

[kai]

Don't you get fruit and veg cravings? You are only eating 1 cup per day which isn't a lot! With zero variety too it would seem.

No not at all, never use to have fruit in my diet previously it was only when i went on a massive cut i relied on lot's of veg to fill me.

 

[Steedie]

kai, you're going to hate me

I've noticed a couple of mistakes due to some serious copy and paste issues

First chicken portion only is 6oz, the rest are 4oz.

Also, your pre-workout rice portion, lower it 75g

And the calories might seem high Skillmister, but with the cardio he's doing as well as the workouts, he'll be creating a big enough deficit to still drop the weight

 

[Skillmister]

True i forgot cardio. I might start doing some so i can eat more

 

[kai]

kai, you're going to hate me

I've noticed a couple of mistakes due to some serious copy and paste issues

First chicken portion only is 6oz, the rest are 4oz.

Also, your pre-workout rice portion, lower it 75g

And the calories might seem high Skillmister, but with the cardio he's doing as well as the workouts, he'll be creating a big enough deficit to still drop the weight

No problem; this is the first real week of hardcore diet so no damage done

ok so here is the base layer of what i begin with; last photos i posted was in the post your picture that was 2 months ago, and im suprised how much mass i have put on in such little time, while keeping shape.

Ponsey shoot pose; dont flame me

 

[Skillmister]

Jelly of your arms and traps