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  1. #1
    map200uk's Avatar
    map200uk is offline Anabolic Member
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    Red face my current diet , help please;)

    Hey guys,

    Could someone help me make this better:

    7:00 - Breakfast
    30g whey shake + skimmed milk
    Some oatmeal + water

    10:25 - Break
    50g whey shake (with water)

    1:15 - Lunch
    Whey shake
    Some fruit (usually an apple/oranges etc)
    some chicken/turkey

    4:15 - home time
    usually a mrp (meal replacement)

    6:00 - Dinner
    Dinner is normally, chicken breast fillets (skinless, boneless), some vegetables i.e. brocolio, cauliflower and maybe some pasta

    8:00 - 9:00 - Gym
    not daily, but when i do train (3x a week)

    9:00'ish - post gym shake
    30g whey shake + 10g dextrose

    12:00
    25g casein (long lasting protein)

    any suggestions on how to imrpove it would be greatly appreciated

    oh btw im trying to bulk

    as for stats i am

    19, 6`3 189lbs
    not sure of bf% (ordered calipers though..so shall know soon!)

  2. #2
    scottninpo's Avatar
    scottninpo is offline Senior Member
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    bro, your young, stop drinking so many shakes and start eating some steaks!

  3. #3
    getnlarg's Avatar
    getnlarg is offline Junior Member
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    Shakes are easy, I agree, but you need to get more solid clean food in you to bulk. If you are 189lbs and want to be 220lbs, you have to eat like a 220lb man. At least 1.5 gram of protein per lb (you want to get to). If you want to be 220, for example, you need to consume 330 grams of protein per day. Try 6 meals-- 3 solid food / 3 protein shakes.

    So at that rate, 6 meals need to equal 330 grams of protein. 330 / 6 = 55. That means 55 grams of protein per meal. If you have a pre and post workout shake, figure that in and subtract it from your total protein intake. I would try to keep carbs around 500-750 grams during bulking

    Stick with chicken, lean cuts of beef, turkey and fish for protein. Stay with clean carbs like vegetables and oatmeal. There are charts and books everywhere with breakdowns of what food item has what carb or protein or fat content.

    Good luck

  4. #4
    zx7racing's Avatar
    zx7racing is offline Senior Member
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    scott & getnlarg are more than right- youre putting too many shakes in your body...

    grab a fork and eat wisely...

  5. #5
    map200uk's Avatar
    map200uk is offline Anabolic Member
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    hey guys

    how much dextrose should i take with my post workout shake?

    i was told 10g but now im told more like 50g-75g


    also, if i had a meal after going tyo the gym i.e. some pasta (complex carb) would i still need to take dextrose + whey at that time


    thanks

  6. #6
    getnlarg's Avatar
    getnlarg is offline Junior Member
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    Map200UK,

    50-75g dextrose is good in a post workout shake

    My recommendation for post workout would be a 30-50g protein shake with 50-75g carbs immediately (within 30 mins) after the workout. (Whey with a banana or strawberries mixed in would do the trick) Then about 1- 1.5 hrs later, a solid meal. That way you get your protein/carb intake immediately after the training and you get the benefits of solid food a little later when your body needs it.

    Train Hard

  7. #7
    BLACKZILLA's Avatar
    BLACKZILLA is offline Associate Member
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    i noticed looking over your post that your last shake is at 1200 (midnight), and your morning one is at 7am. If you wanna get bigger your gonna need to sleep a little more. Also, like the others said, less shakes, more real food...good luck.

  8. #8
    map200uk's Avatar
    map200uk is offline Anabolic Member
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    ah ok, i find it hard to get to sleep before say 12-1 that was why

    I guess ill start trying to sleep around 10-11 (i think thats better? )


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