Thread: my current diet , help please;)
01-17-2004, 06:51 PM #1
my current diet , help please;)
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
Some fruit (usually an apple/oranges etc)
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
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!)
01-17-2004, 07:29 PM #2
bro, your young, stop drinking so many shakes and start eating some steaks!
01-17-2004, 08:26 PM #3
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.
01-18-2004, 10:29 AM #4
scott & getnlarg are more than right- youre putting too many shakes in your body...
grab a fork and eat wisely...
01-18-2004, 11:30 AM #5
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
01-18-2004, 01:53 PM #6
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.
01-19-2004, 08:15 PM #7
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.
01-20-2004, 05:07 AM #8
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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