Originally Posted by
matty burg
(7:00 am)
½ cup mixed whole oates and large table spoon of Quinoa with 100ml lite soy milk and fresh fruit First meal of your day is the most important, needles to say, and it becomes even more so if you have trained hard the day before. Therefore, you have to make sure you are getting a decent amount of anabolic protein with a high BV (biological value) and NPU (net protein utilization) along with your carbs. Quinoa is an amino acid rich seed and no doubt it is healthy for you. However, since it is a vegetable source of protein (like the soy milk you drink), we cannot be sure whether it is actually anabolic; that is; it may prevent some muscle breakdown but there is no definetive scientific proof showing it can actually also build muscle (same goes for soy). Your best anabolic protein option for breakfast are eggs. They are the purest source of anabolic pro in the nature with the highest BV and NPU. They are also easy to digest, which makes them a fast protein source, exactly what you need for your first meal. Hardboil them, scramble them, make an omlette; it is up to you. But make sure you eat about 2-3 large whole eggs and up to 10 egg whites, depending on your hunger, appetite and how much lean muscle you woud want to build, frankly. Quinoa can stay, same goes for the rest. Just make sure you add the eggs in there.
(9:30 – 10:00 am)
1 apple
Quinoa or salad or pasta
Either one chicken breast or one 125g Tuna
No quinoa or salad for this meal. Save the salad for later meals as carbs cause a raise in insulin, whereas salad with healthy oils won't so it is a better food option for PM meals since you want to make sure your blood sugar is not high as you get ready to go to bed. I recommend 150-200 gr of of whole wheat pasta with 150-250 gr of chicken breast in this meal. Sınce you've had fresh fruit in your previous meal, you may cancel the apple in this one.
(12:00 – 1:00 pm)
1 apple
Quinoa or salad or pasta
Either one chicken breast or one 125g Tuna
Again, I recommend carbs over salad for fuel. Bulgur, sweet potatoes, brown rice and whole wheat couscous, lentils, beans and etc. make good alternatives to pasta as you may want to also eat these alternatively. Drop the apple and make sure your tuna is more than 125 gr.
(3:30 – 5:30 pm)
Either one can of tuna or (1/2) chicken breast [depending on whether or not I just had either of the 2, so I can interchange]
Protein only meals are useless for building muscle. Such meals will surely keep you full due to the protein content; however, your body needs either carbs or fatty acids in order to be able to synthesize that protein as mucle. Otherwise, you will be shitting out the protein you just paid for and ate. It is a useless act for a bodybuilder with gaining lean muscle mass in mind. So, either get a moderate amount of complex carbs or bunch of steamed veggies with EVOO drizzled all over. As an alternative to these two, 20 almonds.
(6:30-8:00 pm)
Chicken (whole breast), Salmon(>300g) or Beef(>300g)
Mixed vegetable soup (including potatoes, sweet potato, beans, tomato, celery, spinach, chickpeas, carrot, zucchini, lentils) (don’t know how to describe how much of this I eat, but its HEAPS coz I love it) Stick to either beef or salmon for this meal, you have had enough chicken breasts during the day at any rate. Besides, both salmon and beef have greater and more beneficial amino acid profiles than chicken breast, not to mention a greater profile of vitamins, minerals and healthy fats. I say keep the veggie soup since you love it so much, but please post its nutrition content.
(9:30-10:00 pm)
Protein shake w/water & lite soy milk (because this is right after my workout, I can only get to the gym about 8-8:30)
Sometimes some unflavoured natural yoghurt with oates/bran aswell
(try not to have too much right before bed because I find so much dairy gives me a bit of a sore stomach right before I lie down)
Obviously it’s not the same food EVERYDAY, but, that’s basically my diet.
I don’t eat junk food or drink soft drinks etc.
I don’t get to drink alcohol all that often either simply because I don’t have time to fit all the partying in my schedule.
Let me know if there’s other info you need.
Thanks for the reply
*Oh yer, and i used to run in the morning before breakfast and have a protein shake straight after as weel as my normal oates in the morning, but havent run in a few weeks now.