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  1. #1
    bonovox_04 is offline New Member
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    typical diet. please critque

    ok here is a sample of my diet that im trying to critque for a 12 week bulk/lean programme. its far from right i know that so please feel free to comment.

    stats
    age 27
    height 5,11
    weight 182lbs
    bf 9%
    training experience 8 years
    target is 12lbs muscle if possible

    8am meal 1
    5 eggs whites plus 1 large egg,
    2 scoops of oats with semi skimmed milk with sprinkle of sugar
    1 slice of wholemeal bread with sugar free jam with cup of tea.
    whey protein shake 24g pro, 1.3g carbs .9g fat


    11am meal 2
    1 large chicken breast with salad leaves
    1 small low yogurt
    1 bananna

    1pm meal 3
    1 tin of tuna with salad
    1 apple
    1 cup of english tea with semi skimmed milk

    3pm meal 4
    2 scoops of oats with semi skimmed milk sprinkle of sugar
    1 large chicken breast with vegtables
    1 cup of tea with semi skimmed milk

    6pm meal 5 pre workout
    1 serving of protein shake 24g pro, 1.3g carbs .9g fat
    2 scoops of oats with semi skimmed milk

    9pm post workout meal 6
    3 whole eggs 23g protein, trace carbs 6g fat
    1 slice of wholemeal bread

    11pm meal 7
    1 scoop serious mass 26g pro, 145.7g carbs, 2.2 g fat
    1 scoop of casein protein 24g pro, 3g carbs, 1g fat



    ive tried to give as much information as possible and would just like some feed back on diet. i know its far from perfect so thats why im looking for help.
    have my training down to a T so thats ok.

  2. #2
    little p is offline Junior Member
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    first reaction is its not great for what your looking for.
    i wouldnt no too much myself but gabrice will sort you out hopefully.

  3. #3
    bonovox_04 is offline New Member
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    ? anybody

  4. #4
    Nephets's Avatar
    Nephets is offline Senior Member
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    start by adding the macros for all the food and the totals from the day. After that you will get some quick responses. how sure are you on that 9%.

  5. #5
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
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    Like Nephets said, without complete macro info, it's difficult to advise on. Your protein sources are all pretty solid, but I don't really like the fact that your last 3 meals are shake, eggs, shake. I prefer to have something more substantial. My suggestion would be a whole food meal for preworkout, move the whey shake to PWO, and if possible replace the last meal with real food - lean beef would be excellent.

    I also see alot of sugar in your diet... milk, fruits, 'sprinkle of sugar', yogurt, etc. Not all bad stuff, but just be mindful of it.

    That's really as far as I can take it without all of the info. Post up complete macros and daily totals and we'll take it further from there.

  6. #6
    bonovox_04 is offline New Member
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    Cheers lads for the respones will try n work on the macros tomorrow!!

  7. #7
    bonovox_04 is offline New Member
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    stats
    age 27
    height 5,11
    weight 182lbs
    bf 9%
    training experience 8 years
    target is 12lbs muscle if possible

    8am meal 1
    5 eggs whites plus 1 large egg,
    Egg White 1 cup (8.5oz) 122 (508 kj) 2.4 25.5 0.0

    2 scoops of oats with semi skimmed milk with sprinkle of sugar
    Milk - Low Fat (1%) 1 cup 102 (427 kj) 12g 8g 2g
    Oats 45g mix 31.3g 5.4g 3.3g
    1 slice of wholemeal bread with sugar free jam with cup of tea.
    whey protein shake 24g pro, 1.3g carbs .9g fat


    11am meal 2
    1 large chicken breast with salad leaves 1 breast = 238 Cal: 3.25g F, 0 C, 52g P
    1 small low yogurt
    1 medium bananna Carbs- 26.9 g Protein-1.3g Fats – 0.4g


    1pm meal 3
    1 tin of tuna with salad {protein 34.1g} with leaves one teaspoon of extra light mayo
    1 apple
    1 cup of english tea with semi skimmed milk

    3pm meal 4
    2 scoops of oats with semi skimmed milk sprinkle of sugar Oats 45g mix 31.3g 5.4g 3.3g
    1 large chicken breast/salmon/sirlion steak with vegtables
    Carrots 1 cup chopped 52 219 12.3 1.3 0.3
    Cauliflower 1 cup chopped, 3.5oz 23 95 4.1 1.8 0.4
    Sweet potato 1 cup, baked, with skin, 7oz 180 752 41.4 4.0 0.4

    1 cup of tea with semi skimmed milk




    6pm meal 5 pre workout
    1 serving of protein shake 24g pro, 1.3g carbs .9g fat
    2 scoops of oats with semi skimmed milk
    Oats 45g mix 31.3g 5.4g 3.3
    Milk - Low Fat (1%) 1 cup 102 (427 kj) 12g 8g 2g



    9pm post workout meal 6
    3 whole eggs 23g protein, trace carbs 6g fat
    1 slice of wholemeal bread

    11pm meal 7
    1 scoop serious mass 26g pro, 145.7g carbs, 2.2 g fat
    1 scoop of casein protein 24g pro, 3g carbs, 1g fat

    Protein- 267.8g carbs- 352g Fats – 23.1g {average}

    I think this is close enough ... going to use a drop of honey in the oats instead of sugar from now on. Fitness levels are excellent at the moment as I just complete a Marathon 4 weeks ago.I will be cutting down on endurance cardio and will be doing 30-40 mins interval training {sprints} with little recovery. I plan to do one interval session midweek and keep one 60 min run at the weekend going. On these days I plan on adding Pasta {wholewheat} to my main dinner meal.

    Weight training will be done 4 times a week! Keen to get this Diet sorted!! I was considering in adding another scoop of Serious mass on Weight days!! {Maybe before workout}
    What do you guys think?

  8. #8
    little p is offline Junior Member
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    terrible

  9. #9
    bonovox_04 is offline New Member
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    Jesus thanx Little p...im on here looking for hwlp of people who know what there talking about!!! not to take abuse of a bluffer and a knocker like yourself. If you have nothing of note to say...dont bother!!!

  10. #10
    Booz's Avatar
    Booz is online now AR-Elite Hall of Famer
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    Quote Originally Posted by little p View Post
    terrible
    no use in just saying terrible mate please explane to the OP as to why you think this................................
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  11. #11
    little p is offline Junior Member
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    i lost connection and dint mean to send it.. i dont no much on diet.. maybe u can help him

  12. #12
    little p is offline Junior Member
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    Quote Originally Posted by bonovox_04 View Post
    Jesus thanx Little p...im on here looking for hwlp of people who know what there talking about!!! not to take abuse of a bluffer and a knocker like yourself. If you have nothing of note to say...dont bother!!!
    i dont understand how your diet differs from yesterday to today.. people wont take u series if your making up stuff..

  13. #13
    little p is offline Junior Member
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    http://forums.steroid.com/showthread...cle&highlight=

    above in an old post u had up it says u have 10 years training but now you have 8 and going by your pics looks like your bf isnt single figures.. dont like boys who come on here bluffing and liaring to us all.. going by your pics doesnt look like you have been training 10 months never mind 10 years. enjoy the sweet potato

  14. #14
    Booz's Avatar
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    Quote Originally Posted by little p View Post
    i lost connection and dint mean to send it.. i dont no much on diet.. maybe u can help him
    if you do not know much about diets then i suggest you do not comment on some one elses attempts at a diet mate
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    sorry but absolutely no sources will be checked at this present time....

  15. #15
    little p is offline Junior Member
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    right

  16. #16
    bonovox_04 is offline New Member
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    Ok thanx liitle p!! If anybody can help it would be cool!! Obviously I would be ere looking for advice if I wasnt trying to change my training!! I have been training since I was 18. Ive done 6 Marathons and play field sport to a high level. I try and lift weight and cross train as much as possible. I wish now to tranfrom my body. I am not a bodybuilder and I dont want to be one!! I just feel for 8-10 years of different levels of training my body should show it. I know its dont. Thats why Im ere in the diet section looking for help and advice. Im not one of these boys who thinks taking a few steroids for a couple of weeks will do it!!! Little P my advice to you is to stay of this topic if youve nothing good to say, and by the way Im being reading some of your posts... n lets just say...your more of a bluffer than me. On your bike!!!!!!

  17. #17
    little p is offline Junior Member
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    haha i have to laugh.. field sports of a high level.. if the woman lets you play you mean. nothing wrong with my posts bonovox.. 6 marathons, maybe you should have done some ASS for that to help those times. off to sleep with you to wank with the bad hand..
    you have been found out to be a liar and cheat.. your weight even changes all of a sudden

  18. #18
    magic32's Avatar
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    Please don't give advice when you admittedly don't know much about a subject. Instead, try to read and ask good questions, rather than possibly screw another member up.

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  19. #19
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
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    ^ ^ this. And please cut the BS griefing and flaming, it's not necessary.

  20. #20
    jfalco's Avatar
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    Looks decent to me. I would try to add more low gi carbs. Looks like you only eat oats and sugar for your carbs. I'm a believer that variation is as important in your diet as your workout. I would also add you some more fat. You are only at 7% for the day you put up. IMO that is about a third of what you need. Not to worry because it really doesn't seem like enough food either. You are under 2700 kcal. At 5'11" 185 9% 2700 kcal shouldn't be a calorie surplus, but everyone's body is different. I would guess that to gain any weight you will need to bump it up to about 3200 or higher which will give you room to bump up your fat to around 20% which is where I think it should be.

  21. #21
    jfalco's Avatar
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    also it would be good to get more of your protein from food and less from powder.

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