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Post by Body Sculptor on Mar 14, 2005 6:59:32 GMT -5
Hi Tim and the other Gurus on the boards, this is actually what my daily diet is looking like at the minute.
My goals are to try and get my muscle size up, but get my bodyfat down to about 15% to start with.I hope.
I seem to eat the same foods over and over, as i havent got enough food knowledge in my head.
Im 36, 5.7" 202Ibish and 24%bf medium build.
Anyway here goes :-
08.30 - 25gms whey in water
09.00 - 7 egg whites, 2 yolkes, 85gms oats, 4oz milk, 5gms splenda, mixed into pancakes.
1 tablespoon of udos.
9floz juice, 9floz water.
12.00 - 9oz sweet potatoes, or 200gms cooked weight of brown rice.
2-3 cups of brocolli or kale, 5 sticks of asparagus or another green veg. (sprouts,spinnach,sprouting)
80z steak or chicken. 9floz water.
15.00 - MRP with 3/4 pint of semiskim milk.
1 Banana.
16.00 - 5.00ish training.
straight after training, down the hatch with 25gms whey in water.
20 mins later i get home and take some glutamine.
18.00 - 9oz white potatoes or a 250-350gm baked spud,
7-8oz fish, chicken, (need more variety here)
veg maybe kale, carrots, sweetcorn, leek, sprouting, i have read somewhere not to eat brocolli after training, as it slows a process down.
20.00 - MRP = 240 cals, 21.1gms carbs, 34.5gms protien and 2.2gms of fat.
22.30 - salad with 7oz chicken or a can of water packed tuna.
Sometimes a fruit salad aswell.
11.30 - sometimes 25gms of whey in milk before bed to try and stop the wakeing in the night.
While i have been eating this same diet for a while im tending to get very bored, but cant seem to think of much variety... I have been wakeing in the early hours starveing hungry, but it usualy seems like a craveing for something sweet, sometimes i even mess up a days work (diet) due to eating junk food with my eyes still shut, in a trance like state, then next day curseing myself (i need something to hold me through the night i think).
Hope you guys can help...
Cheers and all the best
Andy
;D
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Post by Tim Wescott on Mar 14, 2005 10:10:39 GMT -5
Hi Tim and the other Gurus on the boards, this is actually what my daily diet is looking like at the minute. My goals are to try and get my muscle size up, but get my bodyfat down to about 15% to start with.I hope. I seem to eat the same foods over and over, as i havent got enough food knowledge in my head. Im 36, 5.7" 202Ibish and 24%bf medium build. Anyway here goes :- 08.30 - 25gms whey in water 09.00 - 7 egg whites 2 yolkes 85gms oats 4oz milk 5gms splenda mixed into pancakes 1 tablespoon of udos 9floz juice 9floz water 12.00 - 9oz sweet potatoes or 200gms cooked weight of brown rice 2-3 cups of brocolli or kale 5 sticks of asparagus or another green veg (sprouts,spinnach,sprouting) 8oz steak or chicken 9floz water. 15.00 - MRP with 3/4 pint of semiskim milk 1 Banana 16.00 - 5.00ish training. straight after training, down the hatch with 25gms whey in water. 20 mins later i get home and take some glutamine. 18.00 - 9oz white potatoes or a 250-350gm baked spud 7-8oz fish, chicken, (need more variety here) veg maybe kale,carrots, sweetcorn, leek, sprouting, i have read somewhere not to eat brocolli after training, as it slows a process down. 20.00 - MRP = 240 cals, 21.1gms carbs, 34.5gms protien and 2.2gms of fat. 22.30 - salad 7oz chicken or a can of water packed tuna Sometimes a fruit salad aswell 11.30 - sometimes 25gms of whey in milk before bed to try and stop the wakeing in the night. While i have been eating this same diet for a while im tending to get very bored, but cant seem to think of much variety... I have been wakeing in the early hours starveing hungry, but it usualy seems like a craveing for something sweet, sometimes i even mess up a days work (diet) due to eating junk food with my eyes still shut, in a trance like state, then next day curseing myself (i need something to hold me through the night i think). Hope you guys can help... Cheers and all the best Andy ;D Andy,that`s not a bad diet at all in my opinion............take out all fruit,milk/dairy,fruit juices,add the glutamine right into your post-workout shake,and you should do much better. Of course cardio and hard training will help in the fat loss department. Unfortunately,when eating clean therre is a lot of bordom involved. try some ground turkey breast or ground chicken breast for a change ,but make sure it is breast only........also canned chicken is good occasionally. Good luck! |
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Post by Body Sculptor on Mar 14, 2005 17:34:32 GMT -5
Hi Tim and thanx for the quick reply.
Il try the things you have suggested, the thing that im wondering is what would you say the diet i have listed would be recomended for ie:- mass, bulk or leaning up/out, and if i take all fruit and dairy out would that be classed as cutting/ripping in your opinion or any body else.
One more thing is my gut seems to be a bit big, have you got any ideas what could be causing this?
Cheers
Andy
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Post by Tim Wescott on Mar 14, 2005 18:07:22 GMT -5
Andy,do you do cardio........if so,how much?
Cardio should help get the waist down.
you should be able to lose fat with that diet if you follow the suggestions I`ve made.....possibly take out the MRP and put solid food in it`s place.
Not knowing you,and how your body reacts to carbohydrates,you might try lowering the complex carbs a bit or carb cycling.
Also,make sure your chicken is skinless,and you trim off any visible fat from your beef.
Tuna is good,high in protein,has good fats,and is very low in calories......try taking out the MRP and put plain water packed tuna in it`s place with just water for two of your meals.
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Post by Body Sculptor on Mar 15, 2005 6:23:34 GMT -5
Hi Tim, no at the present time i dont do any cardio, but i will start to slowly add some in now. Just worried about looseing the small gains i have made, but il try anyway.
Il also try to have tuna instead of mrp's, drop it down slowly i guess.
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Post by Tim Wescott on Mar 15, 2005 8:28:00 GMT -5
Andy,as long as you keep protein high and don`t overdo the cardio,you should retain most of your muscle size while losing bodyfat. Just don`t go running marathons...........walk on an inclined treadmill for 30 minutes,4 to 5 times a week after you train.  |
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Post by Body Sculptor on Mar 15, 2005 9:29:41 GMT -5
Sorry to keep on at you Tim, but i only have enough time to train with the weights, not only that there would probably be someone already using the treadmills as there are only a couple there (the weights are there but the gym doesnt realy cater for cardio), but i did get a treadmill a couple of months ago, so i have access to it any time of day/night. Would thirty mins include warm up/cool down (would you advise stretching before and after or just after? Tim.
Would i be better off haveing a whey shake and then cardio straight away, or wait for thirty mins after the whey ,do the cardio take a shower then breakfast? or more whey.
I must admit as far as calories per day and also carbs im realy mixed up...
Im going on holiday in June and was hopeing to try and look half tidy, u knw. But im going to start adding in some cardio now you say.
Probably have to be in the morning i suppose Tim.
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Post by Tim Wescott on Mar 15, 2005 9:53:15 GMT -5
Sorry to keep on at you Tim, but i only have enough time to train with the weights, not only that there would probably be someone already using the treadmills as there are only a couple there (the weights are there but the gym doesnt realy cater for cardio), but i did get a treadmill a couple of months ago, so i have access to it any time of day/night. Would thirty mins include warm up/cool down (would you advise stretching before and after or just after? Tim. Would i be better off haveing a whey shake and then cardio straight away, or wait for thirty mins after the whey ,do the cardio take a shower then breakfast? or more whey. I must admit as far as calories per day and also carbs im realy mixed up... Im going on holiday in June and was hopeing to try and look half tidy, u knw. But im going to start adding in some cardio now you say. Probably have to be in the morning i suppose Tim. If you have to do it in the AM.....no big deal,just have a light whey protein shake in water about 30 minutes or so before you do it. Start off slow,build up in intensity,then back off for a coold down of 3-5 minutes,all in 30 minutes time. I would stretch afterwards.........never stretch a cold muscle to avoid injury. |
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Post by Body Sculptor on Mar 15, 2005 10:12:42 GMT -5
;D Thanx Tim, im going to start off gently from 2mrw Am, or would you say that i should use wed as a total rest day, which is my day off from weights anyway.
Tim going back to the Glutamine in my post workout shake, how long would you say the Glutamine will be able to stay in the shaker, hope this dont sound like a silly question just that it would be stood for about 90 mins before i drink it.
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Post by Tim Wescott on Mar 15, 2005 18:29:15 GMT -5
Andy,I would do cardio on Wed. also.............this way you are burning some calories everyday,and elevating your heartrate.
Start out slowly, then increase as you get better conditioned to it.
What I would do as far as the shake goes,is put protein powder and gutasmine in a shaker,and carry it with me, and fill it up with water, and drink it after training.
If this is impossible,I truly have no clue about your glutamine question,but I`m sure bodyfx or str8flexed could help you out.
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Post by Body Sculptor on Mar 16, 2005 5:14:33 GMT -5
Ok Tim i understand about the shake,
another question that i would like to have answerd is, if ppl are doing cardio everyday why dont the legs get classed as overtrained?
I train legs on tuesday, so if they were real sore, would i still do treadmill or do i miss cardio that day.
Cheers ;D
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Post by Tim Wescott on Mar 16, 2005 8:16:14 GMT -5
Andy,as long as your protein consumption is adequate,which should ensure that you retain muscle mass while dieting,provided that you aren`t overtraining of course,30 minutes of walking should be no problem...........remember it`s only walking not running and it`s not for a very long duration at all...............certainly not marathon like!! LOL ;D
The quads are the biggest muscles in the body and a daily 30 minute walk should be no problem for them to handle at all.
If you are really sore,just lower the intensity but cardio will help to flush out toxins and actually help you in the recovery process.
Again,it`s only 30 minutes and it`ll be over before you realize it.
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Post by Body Sculptor on Mar 16, 2005 17:27:49 GMT -5
Ok Tim i fully understand you, while your there could you tell me, should i use the heart rate monitor and if yes how many bpm, would you say is the zone or is it trial and error or, just the speeds/inclines.
Ive read a lot of articles lately saying hiit is better, but i think i would burn out personaly doing that and weights.
;D
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Post by Tim Wescott on Mar 16, 2005 17:45:40 GMT -5
The choice is yours.........our main goal is fatburning........all you need to do is get the heartrate elevated.
HIIT cardio is very effective IMO,but also a little advanced for someone who is not used to doing cardio............after a time ,I would throw in a day or two here and there, to alleviate the boredom.
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Post by Body Sculptor on Apr 4, 2005 5:58:31 GMT -5
Quick question, if i take out all dairy, will i need to take a calcium supplement ?
I am actualy haveing real bad cravings for sweet stuff every night, any ideas how to help cure this problem ?
Cheers.
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Post by Tim Wescott on Apr 4, 2005 8:13:16 GMT -5
Quick question, if i take out all dairy, will i need to take a calcium supplement ? I am actualy haveing real bad cravings for sweet stuff every night, any ideas how to help cure this problem ? Cheers. I supplement with calcium when dieting,but you can also get calcium from other food sources besides dairy,such as broccoli. If you have cravings try eating some sugar-free jello,sugar-free gum or candy,add in some SF maple syrup to your oatmeal,brush your teeth frequently.........beleive it or not it will help fight cravings,drink more water,eat rice cakes or air-popped popcorn along with water to create a sensation of fullness............the rice cakes or popcorn has a tendency to swell when taken with large amounts of water. I`ll add more if I think of them but I need more coffee right now!! :Coffee: |
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Post by Body Sculptor on Apr 4, 2005 16:01:38 GMT -5
;D Thanks Tim, il try that.
Do you think coffee would be any help to me, i have stopped drinking tea & coffee completely, & ive just been drinking green tea every now and then, i always thought it was bad for us, and also sugar!
Bye the way Tim, good luck with the comp, been looking at your journal, nice one!
P.s. i aint too sure if we can get sugar free m/syrup round here, i asked at the supermarket and all they had is splenda, i dont knw if its me but i think i need a lot cuz it dont realy help much in me pancakes so i still use honey, im working on it though.
Andy
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Post by Tim Wescott on Apr 4, 2005 16:57:23 GMT -5
Thanks Andy!!
I drink a lot of coffee personally.........I think it gives a great boost to my training.
I never touch any table sugar at all.
If you do use honey,I would use it in moderation,or right after training along with a protein drink............otherwise,when trying to lose weight,I would do without it.
Keep pumping! :Lift:
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