A typical days food - please comment on good/bad and the ugly

**siriusblack** · 05-18-2010, 07:00 AM

07:00 - blended shake containing 5 egg whites, two scops of whey protein, apple, orange, half a grapefruit, 50g porridge oats, strong black coffee , cod liver oil, glucosamin and multivits

10:30 - 200 g of white fish and a packet of patcakes

13:00 - 200 g chiken breast and 150 g of brown rice or pasta

15:30 - 100 g of oats mixed with skimmed milk and two scoops of whey protein

17:30 - pre-workout shake - two scoops of whey protein

20:00 - post-workout shake - three scoops of whey protein and 5 rice cakes

21:30 - 200 g of steak or lean mince or lean turkey mince with dark green vegetables and half a packet of oat cakes

11:30 - 250 g of cottage cheese and two scoops of whey mixed with skimmed milk, two teaspoons of peanut butter and a handful of mixed nuts.

Sometimes I wake in the night if I do I will have another spoon of peanut butter and a glass of milk.

Througout the day I probably drink at least six pints of water and a few cups of green tea.

To my knowledge this is a pretty good diet but some expert feedback would be good. I cvahnge the protein sources arounf and the carb sources but this gives you an idea of a typical day

**gbrice75** · 05-18-2010, 07:50 AM

Need to see your diet posted with macros (protein/carbs/fat/calories). Right off the bat though, I think you're relying way too much on shakes and not enough real food.

**siriusblack** · 05-18-2010, 07:59 AM

I can tell you that there is 4300 calories there and about 400 grams of protein, not too sure on the carbs though, I try to keep them relatively low but high enough to stay strong.

I weigh 87kilo and am 5'7. I am stationery pretty much all day as work in an office.

I will post up the carbs tonight !

Regardding the shakes, I try to have as little as possible but pre and post workout is there any alternative that Is fast absorbing. Maybe i should substitute the one at night for something ?

**Jahcuree** · 05-19-2010, 07:55 PM

I always thought a meal w/ high healthy fats pre workout, and then the shake post workout was a better combo rather than 2 shakes back to back. Am i right on that guys?

***FireGuy*** · 05-19-2010, 08:00 PM

You can eat real food pre and post workout. Protein powder for 5 of your meals is way too much. Turn the knobs on the stove and cook some food my man.

**bigslick7878** · 05-19-2010, 08:35 PM

Man that is a lot of food for a 190lber at 5'7.

Are you bulking or something?

What are you trying to accomplish?

**6ft5** · 05-19-2010, 09:26 PM

Agree w fire guy. Proteins good post workout w whey and oats and bed time w casin. I have gotten used to keeping a simple diet and when I'm home I will cook enuf for a few days freez and fridge sum a few diffrent dishes w the right amount of macros for me. Ziplock and tuperware. I cary oats, canned chickn, oatnut bread, liquid protien, penut butter, and whatever else I can fit in my gym bag. And that's just for my inbewteen meals. A lot of times I eat food after workouts. Milk has a lot of shugar in it and so does fruit. Peeps need to know what your trying to accomplish w your intake. If you not very mobile during the day the shugar you take in can have you bloated. What are patcakes made of? And what kind of past do you eat?

**siriusblack** · 05-22-2010, 02:41 AM

im trying to acheive lean mass,

based on my meatabolic rate i need to be eating 4200 calories a day, so by upping to 4500 then i'm still able to build muscle whilst staying relatively lean right ? In regards to the calories being too much I worked this using using the resources on this site, however before my diet was pretty much the same.

I'm on a cycle at the moment and i'm looking to acheive some big weight gains with little fat gain. Growth for six months with a ten week test course in the middle.

My abs are visible at the moment andi'm pretty rippd and vascular all the time.

My laptop is s**t i meant oatcakes, which are just ground oats in a biscuit. I want to eat more real food as opposed to shakes just didnt know that it was advised pre-post workout, thing is my preworkout shake is while im getting changed into my kit, so wouldnt seem right to have a meal then. maybe I should get some casein and have cottage cheese and casein shake befor bed. Ten egg whites in the morning and some sort of meat before workout, maybe a couple tins of tuna, with or without carbs ?

basically im not bulking as such, i'm condition however will obviously gain some weightdue to the aas and gh.

Thabks for the feedback guys.

**bigslick7878** · 05-22-2010, 11:16 AM

Originally Posted by siriusblack

im trying to acheive lean mass,

based on my meatabolic rate i need to be eating 4200 calories a day, so by upping to 4500 then i'm still able to build muscle whilst staying relatively lean right ? In regards to the calories being too much I worked this using using the resources on this site, however before my diet was pretty much the same.

I'm on a cycle at the moment and i'm looking to acheive some big weight gains with little fat gain. Growth for six months with a ten week test course in the middle.

My abs are visible at the moment andi'm pretty rippd and vascular all the time.

My laptop is s**t i meant oatcakes, which are just ground oats in a biscuit. I want to eat more real food as opposed to shakes just didnt know that it was advised pre-post workout, thing is my preworkout shake is while im getting changed into my kit, so wouldnt seem right to have a meal then. maybe I should get some casein and have cottage cheese and casein shake befor bed. Ten egg whites in the morning and some sort of meat before workout, maybe a couple tins of tuna, with or without carbs ?

basically im not bulking as such, i'm condition however will obviously gain some weightdue to the aas and gh.

Thabks for the feedback guys.

There is no way in hell you need 4500 calories to put on "lean mass" at that height/weight. I don't know how you came up with those numbers but they can't be right.