nutrition help!!

[sawyer86]

so ive tried varios diets over the past year or so and cant seem to get anywhere.i am 26 6ft tall 13 stone 10-11% bodyfat.i train for size 4 times a week and i am eating for size but i dont just want to blow up and have a big belly. i want to add quality mass with a lean stomach. i done a diet for4 month but got some advice so changed it recently so i will show both.
meal1:6 egg whites 2yolks. 60 grams oats
meal2:tin tuna 100 gram basmati rice.
meal3:chicken breast 100gram basmati rice
meal4:meal replacement shake
meal5:250 gram lean steak 1 large potatoe green veg
meal6:250gram salmon green veg
protein shake in night.
supps:mutivit. fish oil twice a day.5grambcaa 10gram glutamine on mornin before training and before bed. post workout vitargo with protein shake. zma before bed.

new diet
meal1: 1scoop protein.5 gram bcaa. 1 scoop peanut butter. 100 gram oats.
meal2:200gram steak. 250 grams rice(full packet uncle bens flavourd rice in the bag)
meal3:200gram steak 75gram granola
meal4:200gram turkey 1 potatoe
meal5:chilli cin carne half pack of rice(125)
meal6:200gram salmom green veg
shake before bed.

supps:
bcaa wen get up . vitargo and bcaa whilst training. multivit.

[Back In Black]

Can you list the calories and macro's for each meal on the new plan please.

[951thompson]

Welcome, in order for us to understand your diet, what are your micros? Protein, carbs,fat? Total Calories?

[sawyer86]

sorry im not sure of them. the first diet was from neale cranwell i paid him to work on it and thats all he sent me. the second one was a favour from the guy in the supp shop and again he just emailed the foods and weights. im realyy stuk at the minute and would apprecciate any help.

[Back In Black]

Then you should start by reading the lean bulking sticky by GBrice at the top of the nutrition forum. You're gonna have to do the work yourself and learn about macros and diet planning. When you've done that, post up your planned diet and list calories and macro's so we can critique. The packets of almost everything in your diet should have nutritional info on them. You should base all the weights in uncooked food.

Out of curiosity, how much did Mr Universe charge for the plan he gave you?

[sawyer86]

he charged £150 that was for the diet and to be in contact with him for 3 month so he could give advice and adjust things. im trying to work it out now so i can get back to you. what is it exactly you need to no?

[Back In Black]

Carbs, protein and fat grams for each meal.

I'm hoping/assuming you eat veggies but just haven't listed them except in your last meal?

[sawyer86]

ill get them now. on the first diet i ate a lot but the new one does only have them in the last meal. what do you think of the diet from neale?

[Back In Black]

ill get them now. on the first diet i ate a lot but the new one does only have them in the last meal. what do you think of the diet from neale?

We'll, I could say I'm not gonna argue with Mr Universe but I suspect it's a stock diet that he has for a lot if people. Difficult also without seeing macro's but good choices are good although I'd swap the salmon and red meat meals around.

[sawyer86]

meal 1
cals-696
protein-50
carbs-73
fat-28

meal 2
cals- 375
protein-23.5
carbs-30
fat-17.5

meal 3
cals-520
protein-25.5
carbs-52
fat-21.5

meal 4
cals-304
protein-34
carbs-37.5
fat-0

meal 5
cals-340
protein-22
carbs-22
fat-16

meal 6
cals-260
protein-32
carbs-0
fat-15

meal 7
cals-196
protein-29
carbs-9
fat-5

totals
cals 2691
protein 216
carbs 223.5
fat 103

[Back In Black]

Not enough cals and too much fat. It's just not enough food and not a great macro split to gain size for you. Here's the cals and macro's that I would use to gain if I were you.

Cals 2900-3000
Pro 250-275
Carbs 300
Fats 65g

That'll be a great start point. Rework your diet an list it and ill have a look.

[sawyer86]

are the packets of uncle bens rice ok to use or do i need to be sticking to basmati?also should i be geting my fat from foods or should i add in some sort of fish oil?

[Brick]

I'd say he ripped you off. Any kid with a wifi connection and an iPod could of googled that diet for free

[Back In Black]

are the packets of uncle bens rice ok to use or do i need to be sticking to basmati?also should i be geting my fat from foods or should i add in some sort of fish oil?

I use whole grain basmati rice from sainsburys. You can vary your choice of carbs, potatoes, sweet potatoes, whole wheat pasta, normal basmati rice is ok. I try not to eat overpacked process foods as a matter if personal choice. Cook in bulk and refrigerate to avoid the need for convenience foods. It's cheaper too!

Most of your fats will likely come from your meats but yes, fish oils are the first addition in terms if EFA's. I take 3G per day. Also natural peanut butter and mixed seeds.

[sawyer86]

done a diet for you to have a look at stem ill post it later when i have time to write it out. thanks.

[sawyer86]

meal 1
1 scoop of protein 100g oats 3 egg whites 400ml 1% fat milk
cals-911
protein- 66
carbs-89
fat-17

meal 2
tin of tuna 200g potatoes 1 tbsp udos oil
cals-519
protein-38
carbs-62
fat-10

meal 3
200g chicken breast 200g wholewheat pasta 1tbsp udos oil
cals-586
protein-55
carbs-56
fat-12

meal 4
200g turkey mince 125g basmati rice green veg
cals-572
protein-40
carbs-30
fat-9

meal 5
200g salmon 125g basmati rice and green veg
cals- 431
protein-35
carbs-30
fat-15

meal 6
protein shake
cals-196
protein-29
carbs-9
fat-5

totals
cals-3098
protein-265
carbs-276
fat-70

[Back In Black]

Mate, I'll get to this tomorrow. Bump it for me if I miss it please.

[sawyer86]

ok thanks. i dont no if its any good but hopefully you can help me. what does bump it to me mean? sory im new.

[sawyer86]

bump?

[Back In Black]

bump?

That's exactly how you do it

Macro's look good as do food choices. It may take some getting used to but persevere with the amount involved. I'm not a big fan of milk in that it gives me a bit of mucus and it is high in sugar but, for a bulk you'll be ok, but that 400ml could maybe be halved.

Other than that I'd just change that bedtime protein shake unless it's casein? If not, either get some or sitch it out for some cottage cheese or another animal protein.

Final thing, make sure you weigh all your food uncooked and work out the macro's from that uncooked state.

[sawyer86]

would i be beter off having more eggs for breakfast rather than making a shake then i can leave the scoop protein and milk out?ill swap the bedtime meal for cottage cheese.is it ok to eat wholewheat pasta everyday?

[Back In Black]

would i be beter off having more eggs for breakfast rather than making a shake then i can leave the scoop protein and milk out?ill swap the bedtime meal for cottage cheese.is it ok to eat wholewheat pasta everyday?

Just sub the milk for eggs, an equivalent amount of protein and don't sweat the carbs you lose . Pasta is fine, I eat it regularly when bulking.

[sawyer86]

ok ill add another 4 egg whites in place of the milk. im confused what supplements to include. i was having 5gram bcaa 10gram glutamine on a morning before training and before bed. then vitargo and protein after workout. then got told to jst have an intra workout shake, vitargo bcaa?

[Back In Black]

Are you training after your first meal?

[sawyer86]

i work shifts so train at difrent times. some weeks its after my first meal other weeks i train after work at around 4pm so would of had 3 or 4 meals.

[Back In Black]

You don't need ANY supplements then mate. If you really want you can get some micronised Creatine monohydrate and do 5g a day but I'd just let the diet do the work.

[sawyer86]

not at all, all day? not even around training?

[Back In Black]

not at all, all day? not even around training?

No mate, don't fall for the marketing BS. My supps are whey isolate, a multi vitamin and some omega 3 fish oils. My food is my pre and post workout nutrition.

[sawyer86]

thats the best thing ive heard in along time ill save a fortune!! how long would you advise eating a solid meal before training?

[Back In Black]

thats the best thing ive heard in along time ill save a fortune!! how long would you advise eating a solid meal before training?

About 2 hours for me.

Right, off to bed!

[sawyer86]

how ok is wholemeal bread to have? i hear both sides all the time?

[Back In Black]

how ok is wholemeal bread to have? i hear both sides all the time?

It's not my primary choice of carb and I hate it pre workout. But I do eat on a bulk. It's processed food and I try and limit processed food for the most part.

[sawyer86]

ok. i just struggle with one of my meals each day as its ate at work whilst working so was thinking of turning it into a sandwich. but just read a thread on smoothies and like the look of one you put in there.