In need of urgent diet help

[mufc]

Cheers for the site twist, I will be posting a revised diet tonight. Anyone know the answer to the above question?? Substitutes for malto dextrose etc

[Twist]

Cheers for the site twist, I will be posting a revised diet tonight. Anyone know the answer to the above question?? Substitutes for malto dextrose etc

yea, oats... drop the sugar bro. no need, the insulin spike is negligible for muscle building, great for fat gain though

[mufc]

Well I was just going off milos' videos. I will still try incorporating something similar in my diet, so here we go....

A run over - 187lbs, 5'11", BF - 13-15%

Looking to bulk over winter period

Macros = Pro/Carb/Fat in grams

Meal 1 - Quacker oats
8.9/24.8/5.2
Maybe add a protein source and double the amount of oats with meal 1?

Meal 2 - Meat sandwich, 2 pieces wholewheat bread, 4 pieces of turkey breast, 1 tbsp mayonaise + 4 slices of cheese
26.5/30.2/14.8

Meal 3 - 1 Chicken breast with hot sauce
30/2.3/8

Meal 4 - Wholewheat pasta with chicken breast/ 200g of mince meat
42.7/64.2/10

WOKROUT

PWO meal - 30g of whey, 1 bannana, pack of oats
40.1/49.1/7.3

PPWO meal - ??? Need some advise of twist here

Meal 7 - 125g cottage cheese
12.4/6.9/0.9

Feel free to throw in suggestions/critisism guys

[Twist]

Well I was just going off milos' videos. I will still try incorporating something similar in my diet, so here we go....

A run over - 187lbs, 5'11", BF - 13-15%
finally someone who wants to bulk and is within the acceptable bf range
Looking to bulk over winter period

Macros = Pro/Carb/Fat in grams

Meal 1 - Quacker oats
8.9/24.8/5.2
Maybeumm yes add a protein source and double the amount of oats with meal 1?
Yea get that protein, eggs! whole eggs, at least 4 + 4 whites

Meal 2 - Meat sandwich, 2 pieces wholewheat bread, 4 pieces of turkey breast, 1 tbsp mayonaise + 4 slices of cheese
26.5/30.2/14.8
how much meat? you need to up your protein intake at every meal (probably 40g)

Meal 3 - 1 Chicken breast with hot sauce
30/2.3/8
carbs here
Meal 4 - Wholewheat pasta with chicken breast/ 200g of mince meat
42.7/64.2/10
add good fats
WOKROUT

PWO meal - 30g of whey, 1 bannana, pack of oats
40.1/49.1/7.3
good deal, better be good oats, packets are filled with sugar
PPWO meal - ??? Need some advise of twist here

Meal 7 - 125g cottage cheese
12.4/6.9/0.9
Steak!
Feel free to throw in suggestions/critisism guys

eat more steak, 2 meals per day. there are no fats. I also want to see some sweet potato in there as that is the best thing for bulk. disect the sandwich and tell me what it is really, like is it turkey breast and wwbread, or is it a subway type meal?

[mufc]

Okay, eggs added.

And how much more can I disect it by? I The turkey has 4.5grams in per slice, I will add more slices to it, 3 more should get around 40.

Why add carbs to meal 4? I want to bulk around 10-12% BF, I assumed the carbs would be just below what I needed to shift the fat

What sort of good fats?

Good deal? And yeah its just rolled oats in a packet, original flavour, meaning nothing else is added.

You haven't replied to the PPWO meal?

Should I put steak with some carbs for the PPWO meal and add 1 pint of skimmed milk with the cottage cheese before bed. Milk s extremely cheap and I don't have the money to be buying steak, meat etc being a student lol. Also to the post above saying that milk is a simple carb, the GI link that twist sent shows milk to have a lower GI than most other items.

[mufc]

guys?

[inheritmylife]

Okay, eggs added.

And how much more can I disect it by? I The turkey has 4.5grams in per slice, I will add more slices to it, 3 more should get around 40.

Why add carbs to meal 4? I want to bulk around 10-12% BF, I assumed the carbs would be just below what I needed to shift the fat

What sort of good fats?

Good deal? And yeah its just rolled oats in a packet, original flavour, meaning nothing else is added.

You haven't replied to the PPWO meal?

Should I put steak with some carbs for the PPWO meal and add 1 pint of skimmed milk with the cottage cheese before bed. Milk s extremely cheap and I don't have the money to be buying steak, meat etc being a student lol. Also to the post above saying that milk is a simple carb, the GI link that twist sent shows milk to have a lower GI than most other items.

Milk is casein protein, a good choice before bed. You'll here that milk is a simple carb a lot, it's not.

I bet you could save yourself some money by just boiling chicken breasts and thick-cut slicing them yourself instead of buying the turkey. Less processed and you can marinade them yourself.

For your post workout meal, get whatever protein and EFAs you haven't eaten yet for the day, then just eat whatever you want within reason. It's about energy expenditure over/under energy consumption.

Try eating at maintenance or maybe even err on the side of 200-300 Kcals below maintenance on your non-workout days, as well as dropping most carbs. It sounds as if you are having some trouble estimating your consumption, so doing this may help you stay lean. Daily consumption averages out, so you still need to be under your total energy expenditure for the period of days.

[Twist]

Okay, eggs added.

And how much more can I disect it by? I The turkey has 4.5grams in per slice, I will add more slices to it, 3 more should get around 40.

Why add carbs to meal 4? I want to bulk around 10-12% BF, I assumed the carbs would be just below what I needed to shift the fat

What sort of good fats?

Good deal? And yeah its just rolled oats in a packet, original flavour, meaning nothing else is added.

You haven't replied to the PPWO meal?

Should I put steak with some carbs for the PPWO meal and add 1 pint of skimmed milk with the cottage cheese before bed. Milk s extremely cheap and I don't have the money to be buying steak, meat etc being a student lol. Also to the post above saying that milk is a simple carb, the GI link that twist sent shows milk to have a lower GI than most other items.

from what I understand about milk is that whether or not it is digested fully is debated and I know that your body can pull the sugars out. Also if you don't drink it for a while, then drink it again it is not digestable fully. It is a weird product. also it is liquid, so it travels quickly (even though it is somewhat digested like food)

Milk is casein protein, a good choice before bed. You'll here that milk is a simple carb a lot, it's not.

I bet you could save yourself some money by just boiling chicken breasts and thick-cut slicing them yourself instead of buying the turkey. Less processed and you can marinade them yourself.

For your post workout meal, get whatever protein and EFAs you haven't eaten yet for the day, then just eat whatever you want within reason. It's about energy expenditure over/under energy consumption.

Try eating at maintenance or maybe even err on the side of 200-300 Kcals below maintenance on your non-workout days, as well as dropping most carbs. It sounds as if you are having some trouble estimating your consumption, so doing this may help you stay lean. Daily consumption averages out, so you still need to be under your total energy expenditure for the period of days.

good advice. sorry I will not be around for a couple of days. shoot me a pm if you are not getting replies or you need any advice.