Please review my diet

[Paolo]

Hi there

Ive been on this board a few weeks now and I have picked up so much information on different diet etc.

Ive come up with one myself and i think it may be working.

Im 203lbs, 6 feet tall and im looking to bulk up to 15 stones (210lbs) with no increase in fat!

This is what im eating at present

Breakfast (7am)
100g corn flakes with 400ml skimmed milk (i replace the corn flakes with oatmeal when im not working, oatmeal takes so long to eat!!!)
3 whole eggs mixed with 50g chopped up sliced turkey
2 slices granary bread with a small amount of low fat spread

snack (11am)
40g whey mixed with 400ml semi-skimmed milk

lunch (1:30pm)
1 large jacket potato (no butter)
2 180g tins tuna

snack (4pm)
1 protein flapjack

dinner (6:30pm)
150g wholewheat spaghetti
250g lean minced beef
200g bolognese sauce

snack (8;30pm)
1 protein flapjack

WORKOUT (9pm for 1 hour)

Post Workout shake within 30 mins of workout
70g dextrose
40g whey
mixed with water

snack (10:30pm)
handful of almonds
10 slices wafer thin turkey
flax oil

i tend not to eat again until morning after this


I dont know the exact figure as i havent had time to work em all out but this diet gives me around 4000cals and 250g protein, also this diet doesnt have a huge amount of fat.

Please feel free to point out any flaws and pointers to help me out

Thanks

Paul

 

[pintoca]

OK, without the numbers to dissect it is kind of hard, but here are my 2 cents:

1. while bulking some of the weight will be fat. We are not 100% efficient so get used to that idea as to avoid setting false expectations. If 70-80% of gained weight is muscle you did brilliantly!!! I think that starting at 60% muscle is all good and commendable.

2. 3 eggs/day is something your cholesterol levels will love. Think about it: 21 eggs/week.

3. You seem to be having a carb-bomb for breakfast. Might not be a bad idea to spread them a bit more throughout the day.

4. I would add more proteins in the breakfast. You are coming from a night-long fast.

Also, while diet is responsible for most of the results you will see, how does your training/cardio program look like?

 

[|D_J^B_J|]

Pintoca gives good advice above.

BUT, I will add my 2 cents on ways to maximise your LBM gain and minimise your BF gain (that is what you are after, right?):

- Eat only 1 yolk per day (as Pintoca said, the cholesterol won't do you any good)

- Eat more protein in meal one. Your muscles must be starving after 8 hours of no food!

- Try to limit your consumption of corn-flakes (they are highly processed and extremely high on the GI) I would suggest either waking up a bit earlier to cook oatmeal or cooking it overnight in a crockpot so it's ready as soon as you roll out of bed. If all else fails, buy a bran cereal which contains NO enriched flour.

- I'm not so sure 800ml of skim milk a day is a good idea if you are really trying to minimise BF gain. 800ml of milk a day = 40g of sugar! Perhaps cut it down to 200ml for breakfast.

- You also might want to eat a more substantial meal at 10.30 (your post workout meal) consisting of a lean protein source and some slow absorbing, simple carbs. Insulin levels will still be high from your PWO shake so eating fat in this meal may not be a good idea. It would therefore probably be better to drink the flax oil with breakfast.

- Eat one serving of fruit with breakfast - you need fructose to replenish your liver in the morning - and add some veggies with lunch and dinner.

Veggies contain vitamins which will help you recover from your lifts and fibre which is good for your digestive system. Having said that, don't eat so many that you don't have room for the starch and proteins necessary for bulking. Although the RDI is 5 serves a day, I usually find 3 serves a day and a multivitamin to be enough on my current bulk.

Also, on your training (yes, I know this is the diet board), make sure you lift heavy (low reps) and focus on core exercises such as chins, rows, military press, bench press, deadlifts and squats. And get AT LEAST 8 - 10 hours of DEEP sleep!

Good luck

 

[Paolo]

Hello again

ive revised my diet on based on what youve said.

Ive ditched the corn flakes and instead im having 50g oatmeal mixed with 40g chocolate whey in the morning, this is made up with boiling water so ive ditched 400ml skim milk here. Im still having the 3 whole eggs cos i cant bear the thought of eating them with only 1 yoke , im working on revising that part.

also with my 11am protein shake im having 2 bananas and taking my flax oil with breakfast instead of late on.

please advise on any other changes i could do with making and also if you think thsi diet is any good.

cheers

Paul

 

[pintoca]

about the milk thing: I take my morning oats with skimmed mils (it is the one thing I will refuse to change). If you want, try with water fr 2 weeks and then with milk for 2 weeks. If you don't see any difference go with the milk. The secret of staying on your program is that it has to be enjoyable... the more you hate your food, the easier it will be to fall off the wagon, so give yourself some slack.

Pintoca

 

[Gigantasor]

lol

 

[ar6]

go buy some egg whites and mix with one whole egg in the morning that way you get the flavor you're after and your cholesterol won't be so high.

 

[Paolo]

Ok another update!!!

Ive ditched the eggs as i was getting bored with them anyways and i like the oatmeal mixed with water and chocolate whey powder, very nice indeed!

I now have 60g oatmeal mixed with 40g whey and boiling water, i also have 4 slices of granary bread with no butterm but some light cheese spread. I finsih it off with 3 bananas.

Also ive taken the milk oyt of my 11am shake in favour of cold water, so ive gotten rid of the milk altogether. I still have a splash in a cup of coffee tho.

Also i need a bit of advice on late night eating. I finish my workout normally around 10pm and have a shake of 40g whey, 70g dex. I know im not meant to eat simple carbs and fatso when is it safe to eat again after my PWO shake and what are some suggestion for late snacks, bearing in mind i hate cottage cheese?

Let me know thanks

Paul

 

[pintoca]

aare you having the 60grs oatmeal and the 4 slices of bread in the same meal??? If yo, spread the bread in the other meals.

How is this granary bread? Is this a whole wheat deal? or is it white bread painted with molasses? (i ave read some horrible things lately about quality of healthy bread in the states). Have you tried that Ezekiel Bread thingie?

If you like your skimmed milk (specially with the oats), give it a try and compare results. The milk will not kill you (if the bread is low quality, 4 slices will make a difference though)

If you hate cottage cheese... can you do a casein shake? or can you accomodate a piece of real protein (chicken, turkey and some fat like nuts?)

Pintoca

 

[Paolo]

Hi there

Thanks again for replying.

The granary bread is the real deal wholwheat stuff, with seeds and nuts in it and everything, real nice too. The problem i have with spreading it out is that i leave for work at &:45am and i dont really get chance to eat again until about 11am. This 11am slot is really only 2 minutes to grab a shake or a protein bar.

I really dont need the skimmed milk in the oatmeal as i like it with water anyway, so thats no problem.

I feel im getting closer to an ideal diet now, but unless its the weekend im tied down by work restraints.

Cheers

paul

 

[pintoca]

ok, get it... nevertheless, eating all the carbs of the day in one meal will have some consequences... me think... try really hard to figure out how to munch on some of that bread at different times man... it makes me really uneasy to see that carbo bomb in the morning!!!

 

[|D_J^B_J|]

ok, get it... nevertheless, eating all the carbs of the day in one meal will have some consequences... me think... try really hard to figure out how to munch on some of that bread at different times man... it makes me really uneasy to see that carbo bomb in the morning!!!

Gotta agree with Pint here...

3 bananas + 60g oats + 4 slices of bread would be somewhere between 150 - 200g of carbs!

It varies between everyone, but I think at breakfast when glycogen stores are depleted, anything above 100g of carbs would be in excess and likely to be stored as fat. Not to mention about 84g of carbs in this meal are simple carbs (there are 28g of carbs in one banana). Try to shoot for around 100g of carbs (mostly complex carbs, but some simple carbs from fruit/dairy) and 50g of protein at breakfast.

 

[Paolo]

Whoa, im worried about what youve said there.

I dont want to eat too much carbs too early, so ill try this instead.

If I eat the oats and whey with 2 pieces of bread around 7:30am, then the remaining 2 pieces and 2 bananas at 9:30am would this be better and avoid any fat gain?

Cheers

Paul

 

[|D_J^B_J|]

Whoa, im worried about what youve said there.

I dont want to eat too much carbs too early, so ill try this instead.

If I eat the oats and whey with 2 pieces of bread around 7:30am, then the remaining 2 pieces and 2 bananas at 9:30am would this be better and avoid any fat gain?

Cheers

Paul

We cannot guarantee that you won't gain any fat. Our bodies are not 100% efficient so it is EXTREMELY difficult to gain only muscle and no fat while on a calorie surplus.

From what I can gather, your diet currently looks like this:
See suggestions in caps:

Breakfast (7am)
60g oatmeal
2 slices granary bread with a small amount of low fat spread
40g whey

- GOOD FIRST MEAL! TRY TO HAVE IT ASAP AFTER WAKING UP TO 'BREAK THE FAST'... AN EVEN BETTER OPTION WOULD BE TO INCREASE THE AMOUNT OF OATMEAL INSTEAD OF THE TWO SLICES OF BREAD, BUT I WOULDN'T WORRY IF YOU REALLY LIKE IT.

Snack (9.30am)
Banana sandwich (banana inside 2 slices granary bread)

- LOOKS GOOD, BUT YOU NEED A PROTEIN SOURCE WITH THIS MEAL. A WHEY SHAKE WOULD BE OKAY, BUT WHOLE FOOD (E.G. FISH, MEAT OR POULTRY) WOULD BE BETTER. A CAN OF TUNA MAY BE THE MOST CONVENIENT.

Snack (11am)
40g whey mixed with water
- ADD SOME FLAX OIL TO YOUR SHAKE. WHEY IS QUICKLY ABSORBED SO YOU NEED SOME FATS/ LOW GI CARBS TO SLOW ITS ABSORPTION! AS ABOVE, A BETTER OPTION WOULD BE WHOLE FOOD.

Lunch (1:30pm)
1 large jacket potato (no butter)
2 180g tins tuna
- ADD SOME GREEN VEGGIES TO THIS MEAL.
- HAVE ONLY 1 CAN OF TUNA AND HAVE THE OTHER WITH YOUR 9.30 MEAL. ALSO, IT WOULD BE BETTER IF THE TUNA WAS IN SPRINGWATER, NOT OIL.

Snack (4pm)
1 protein flapjack
- DON'T KNOW WHAT THIS IS, SO I CAN'T COMMENT, LOL.

Dinner (6:30pm)
150g wholewheat spaghetti
250g lean minced beef
200g bolognese sauce

- LOOKS OKAY, THOUGH YOU SHOULD PROBABLY ADD SOME VEGGIES TO THIS MEAL.

Snack (8;30pm)
1 protein flapjack

WORKOUT (9pm for 1 hour)

Post Workout shake within 30 mins of workout
70g dextrose
40g whey
mixed with water
- GOOD!

snack (10:30pm)
handful of almonds
10 slices wafer thin turkey
flax oil
- LOOKS GOOD, YOU MIGHT WANT TO OCCASIONALLY TRY ANPB INSTEAD OF ALMONDS FOR VARIETY.
- ANOTHER THING: I HAVE EATEN FATS IN MY POST-PWO SHAKE MEAL BEFORE AND HAD NO PROBLEMS, ALTHOUGH INSULIN LEVELS ARE STILL HIGH HERE SO SOME PEOPLE PREFER TO JUST EAT PROTEIN AND LOW-GI CARBS.

Give this diet a try, and see how it works.