my new mass diet

**bigboydan111** · 09-20-2009, 10:58 AM

i was told to post my diet in full detail so here gos!

im 25
162lbs
5ft 7
bf-15-16%
bmr-1756.16
tdee-2722.048

meal1 6.30to7am- protein37.5g fat11.5g
100g oats with milk- cals 532 carbs69.4
protein shake

meal2 10.00am- protein59g fat8.3g
1 chicken breast with salard- cals332 carbs 1.6g

meal3 1.00pm- protein61g fat8.4g
1 chicken breast- cals461 carbs36g
100g wholemeal rice

meal4 4.30pm- protein53.3g fat4g
1 can of tuna- cals509 carbs61.9
100g wholemeal pasta

train 6.30 to 7.30pm (ish) straight after have protein shake. protein22.5g
fat1.9g cals 122 carbs 3.6g

meal5 8.00pm- protein71.4g fat17.9
1 beef steak or chicken breast - cals741 carbs82g
veg
100g wholemeal rice

meal6 9.45pm- protein 18g fat9g
2 teaspoons of peanut butter- cals190 carbs13.9
1 tablespoon of cottage cheese

10.45 protein shake- protein 22.5g fat1.9g
cals122 carbs 3.6g

11.15 bed

iv forgot to add i have a teaspoon of low fat mayo with 4 meals (love it)

protein0.8g
fat16g
cals172
carbs4.8g

total - protein346g
fat79g
cals3181
275g

iv been on this diet nearly a week now
im not to keen on eggs before u say theres no eggs

any help would be great

thanks danny

**bigboydan111** · 09-20-2009, 11:27 AM

it was all spread out better than that hard to read now ffs

**jamyjamjr** · 09-20-2009, 11:42 AM

are u trying to bulk??

**bigboydan111** · 09-20-2009, 12:07 PM

yes u told me post my full diet macros ,bmr and tdee

**jamyjamjr** · 09-20-2009, 02:46 PM

Originally Posted by bigboydan111

i was told to post my diet in full detail so here gos!

im 25
162lbs
5ft 7
bf-15-16%
bmr-1756.16
tdee-2722.048

meal1 6.30to7am- protein37.5g fat11.5g
100g oats with milk- cals 532 carbs69.4 what kind of milk??
protein shake
protien shakes dont do the same as pasturized egg whites.. could u switch?

meal2 10.00am- protein59g fat8.3g
1 chicken breast with salard- cals332 carbs 1.6g
add olive oil

meal3 1.00pm- protein61g fat8.4g
1 chicken breast- cals461 carbs36g
100g wholemeal rice
wholemeal rice?? omit... do a starchy carb like sweet potatos or yams
meal4 4.30pm- protein53.3g fat4g
1 can of tuna- cals509 carbs61.9
100g wholemeal pasta
again, omit and do a better carb source
train 6.30 to 7.30pm (ish) straight after have protein shake. protein22.5g
fat1.9g cals 122 carbs 3.6g
add berries here... blueberry, rasberry etc...
meal5 8.00pm- protein71.4g fat17.9
1 beef steak or chicken breast - cals741 carbs82g
veg
100g wholemeal rice

meal6 9.45pm- protein 18g fat9g
2 teaspoons of peanut butter- cals190 carbs13.9
1 tablespoon of cottage cheese

10.45 protein shake- protein 22.5g fat1.9g
either change this up for a casein shake or a lean beef and efa meal.. ur choice.. cals122 carbs 3.6g

11.15 bed

iv forgot to add i have a teaspoon of low fat mayo with 4 meals (love it)

protein0.8g
fat16g
cals172
carbs4.8g

total - protein346g
fat79g
cals3181
275g

iv been on this diet nearly a week now
im not to keen on eggs before u say theres no eggs

any help would be great

thanks danny

just to get you started..

**bigboydan111** · 09-20-2009, 03:49 PM

thanks for help jammy well appreciated!!!
i use semi skimmed milk
how many eggs u talking ? can i scrammble them? only way i like them
i add mayo to chicken and salard, should i just add olive oil?
never tryed sweet potato il give it ago , no idea what yams are!
i love tuna pasta with mayo could i keep ? what are other opintions?
how many berrys? il eat any
casein shake ? is that slow releasing protein?
1 more question ,something i read what is ment by a cheat day?

**jamyjamjr** · 09-20-2009, 06:42 PM

Originally Posted by bigboydan111

thanks for help jammy well appreciated!!!
i use semi skimmed milk make it skimed, to be honest i stay away from milk because of the simple sugars in it.. but you are bulking so i dont think it'll be the end of the world
how many eggs u talking ? can i scrammble them? only way i like them
sure, if you can deal with that.. i like to chug pasturized egg whites personally
i add mayo to chicken and salard, should i just add olive oil?
YES!!!
never tryed sweet potato il give it ago , no idea what yams are!
go to your nearby store and ask for them.. then check out the recepies section of this board, im sure you'll find a million ways to prepare them
i love tuna pasta with mayo could i keep ? what are other opintions?
the "pasta with mayo" is where im annoyed.. use better carb choices..
how many berrys? il eat any
2 cups
casein shake ? is that slow releasing protein?
yup
1 more question ,something i read what is ment by a cheat day?

well, there are cheat days and there are refeed days..

usually done for cutting refeed days are when you overeat using clean carbs and fats

cheat days are more for sanity, they give you one day out of the week that you kinda pig out on what ever you want

both are said to have the same effect (with a clean refeed being the better option).. they both raise leptin levels.. leptin plays a important part in fat loss.. you notice when you start a calorie restricted diet you lose weight fast at first and then after a coupla weeks it really really slows down.. this is because your leptin levels have depleted.. this is why we have refeeds, so we can replenish those levels..

think of it as taking one step backwards to take two forward..

**bigboydan111** · 09-21-2009, 12:08 AM

i could use water with the oats or skimmed milk il change it?
when u say chug u mean eat them raw? how many eggs 4?
il add olive oil no worrys , should i add olive oil in my shake for a few more cals at night?
going to try sweet potato today
il try other carbs
thats alot of berrys!!lol

that cheat day sounds great u can do it once aweek?eat anything within reason?

**jamyjamjr** · 09-21-2009, 02:47 AM

yea, but dont let that term "within reason" be used loosly...

water with oats are better then milk.. but if your bulking i guess it's okay

when i say chug i mean in liquid form.. pasturized egg whites are heated to 150 degrees i think... they are in liquid form.. kinda like a shake.. usually i take in 60g worth of it, read nutrition labels..

**bigboydan111** · 09-21-2009, 10:39 AM

going to try your chug method in the morning hope im not sick!!lol
reseached yams got there good for u going to try them to
thanks for your help jamy i knew i needed a few pointers thanks again!

**jamyjamjr** · 09-21-2009, 11:31 AM

Originally Posted by bigboydan111

going to try your chug method in the morning hope im not sick!!lol
reseached yams got there good for u going to try them to
thanks for your help jamy i knew i needed a few pointers thanks again!

np bud

**bigboydan111** · 09-21-2009, 11:48 PM

tryed the chuging thing with the eggs i heated them bit to much allmost srammbled lol still int to bad i done 4 eggs was about 85-90g u said 60g so might use 3eggs
been to 3 stores NO YAMS il keep looking liked sweet potato tho can i have that twice instead of yams?or is there something else better?
cheers danny

**jamyjamjr** · 09-21-2009, 11:53 PM

yea u can have the sweet potato..

here's a recipe i love

boil the sweet potatos..

remove skin add onions, malibu seasoning, parmisan cheese (the powered type), and black pepper..

mash that shit up and eat away!! better then reg mashed potatos any day!

**bigboydan111** · 09-22-2009, 02:09 PM

nice il try this tommrow, how much weight do u think il put on jamy in 10 weeks id like to be 180lb im 162 at moment possible ??

**jamyjamjr** · 09-22-2009, 02:21 PM

idealy you'll put on 10lbs in 10 weeks..

**bigboydan111** · 09-22-2009, 02:27 PM

right that good anyways , what bout bf im around 15 16% at moment i do medium pace workout and cardio 3 times a week i run 5 km each time

**jamyjamjr** · 09-22-2009, 02:44 PM

Originally Posted by bigboydan111

right that good anyways , what bout bf im around 15 16% at moment i do medium pace workout and cardio 3 times a week i run 5 km each time

if you bulk correctly, you'll put on a minimum amount of fat.. about .5 to .75 of what you put on is gonna be muscle (idealy)

but that wont be a prob when u cut after the fact

**bigboydan111** · 09-22-2009, 02:55 PM

so i bulk for say 15 to 18 weeks to add the weight in muscle then cut , do u have a break in between or get straight on the cutting diet

**jamyjamjr** · 09-22-2009, 02:58 PM

actually if your gonna lift 15 weeks straight i'd say take 5-7 days off to recover..

**bigboydan111** · 09-22-2009, 03:05 PM

will do think il need it !! im going to stick to diet put lot of time and effort into this , been training nearly 2 years lets see whats happens when i eat right il post soon tell ya how im getting on il get a pic to before and after cheers jamy u should make this your job!!!

**jamyjamjr** · 09-22-2009, 03:08 PM

lol.. not lookin to get paid for this bro..

make sure to get back to me in 10 days with results so we can microcalibrate..

**bigboydan111** · 09-22-2009, 03:18 PM

maybe a silly question i weigh myself in the morning this the best time? when i wake up no food eaten

**jamyjamjr** · 09-22-2009, 03:21 PM

yea in the morning.. same time of the day with the same scale every time..

**bigboydan111** · 09-22-2009, 03:23 PM

thought so ,how u pic pic on here ?

**musclebeat** · 09-24-2009, 10:55 AM

hey mate im tryin to set u my diet too..
can u explain how is it ur chicken salad at 10 has got 60 g of protein? how big is that breast dude? 200 g? seems alot..

**musclebeat** · 09-24-2009, 11:50 AM

and how u get 18g of protein ou of 2 tea spoons of peanut butter and one table spoon of cottage cheese?!!!

**bigboydan111** · 09-24-2009, 01:11 PM

8 oz of chicken is 55g also salad which is a few grams
as for peanut butter got spoon size wrong lol,dessert spoon i use x2 which is 9.3g of protein and the cottage cheese , have u seen the size of a table spoon i think im eating bout 75g of it so called it 9g of protein its nearly 1/3 of a 250g tub ,so round about 18 g in total

**bigboydan111** · 10-03-2009, 08:02 AM

hay jamy been 12 days on this new diet going well to be honest it was hard to start ,all that food but now i could eat more. im 165lb now so put on 3lb in 12 days, bf is bout the same . i must say i feel stronger in the gym and increased a little weight on each exersize ,is this down to the food ? or me thinking it?

**bigboydan111** · 10-04-2009, 04:15 AM

cant beleave your banned jamy, Y!! this whole diet section will miss him!

**chubbsub** · 10-04-2009, 04:29 AM

suggestions in bold

:

Originally Posted by bigboydan111

i was told to post my diet in full detail so here gos!

im 25
162lbs
5ft 7
bf-15-16%
bmr-1756.16
tdee-2722.048

meal1 6.30to7am- protein37.5g fat11.5g
100g oats with milk- cals 532 carbs69.4
protein shake instead of pro shake, eat whole food here, like eggs or even chicken....no milk

meal2 10.00am- protein59g fat8.3g
1 chicken breast with salard- cals332 carbs 1.6g
add some nuts here....peanuts, almonds, etc.

meal3 1.00pm- protein61g fat8.4g
1 chicken breast- cals461 carbs36g
100g wholemeal rice
brown rice is good, beans and rice is even better

meal4 4.30pm- protein53.3g fat4g
1 can of tuna- cals509 carbs61.9
100g wholemeal pasta
no pasta, have oats or rice here again...add some fruit here too...you could also have a turkey sandwich on whole grain bread here as an alternative

train 6.30 to 7.30pm (ish) straight after have protein shake. protein22.5g
fat1.9g cals 122 carbs 3.6g

meal5 8.00pm- protein71.4g fat17.9
1 beef steak or chicken breast - cals741 carbs82g
veg
100g wholemeal rice
skip rice, have a baked regular potato here, no butter or sour cream or cheese

meal6 9.45pm- protein 18g fat9g
2 teaspoons of peanut butter- cals190 carbs13.9
1 tablespoon of cottage cheese
weird meal....skip the cottage cheese, add a lean pro source

10.45 protein shake- protein 22.5g fat1.9g
cals122 carbs 3.6g

no shake....tuna with the mayo you love would be ideal here

11.15 bed

iv forgot to add i have a teaspoon of low fat mayo with 4 meals (love it)

protein0.8g
fat16g
cals172
carbs4.8g

total - protein346g
fat79g
cals3181
275g

iv been on this diet nearly a week now
im not to keen on eggs before u say theres no eggs

any help would be great

thanks danny

**bigboydan111** · 10-04-2009, 08:08 AM

cheers chubbs already have it sorted ,that was my first diet i posted jamy swiched it around it spot on now gaining weight nicely jamy said to post in after 10 to 12 day to see how its going but the geezers got banned