my builking diet atm

[traininsane]

Hey folks, this is for anyone who asks me down the road wat my diet is like

Breaky: oats and some fruit

Snack: Tuna and crackers

Lunch: Scrambled eggs or what i got leftover from dinner

Snack:Peanuts or noodles

Dinner: Changes but is usually like a chicken or beef with mash and veges

Ontop of that i have a 100% whey protein shake before gym, after gym, and a casein protein shake before bed.

ANY TIPS?? ANY TIPPS?

Cheers

[gdl]

Hey welcome to the forums

Firstly how heavy are you at the moment?

Id say though that you are likely short on all the macronutrients....and to reliant on shakes!

[Daniel]

You need to eat some more food if you are wanting to bulk up.

[mike27]

eat more

more complex carbs!

too much protein

drop the protein shakes and eat some real food. other than pwo shake which you'll need

pre-workout protein shake is a waste and will achieve nothing

but yeah what is your body weight? and how much of each thing do you eat at each meal in grams???

[Homer]

Hi traininsane,

You are looking a tough guy to me as you are having perfect diet plan.

I am thinking of adopting your diet plan I found it a complete diet.

Tell me about your weekly exercises routine in gym.

provo boot camp

[Rookie]

You need to eat some more food if you are wanting to bulk up.

:nod: Protein and carbs at each meal bro, depending on your bf etc.

You could add protein to your oats, and have the post w.o shake while making all your other meals whole food protein sources..

1) Get some rice, kumara to help fuel you for training and for recovery too.

Post workout have a banana or a can of creamed rice with your shake, I was given this advice by SG

2) Go to the mad butcher and check specials on steak and chicken...

Look at justhells journal and see what he does with cooking food at one time and packing it for meals, his meals are great for bulking!

[Lskee]

For breakfast, if you have blender put these in:

Half a cup of Oats.

Aprrox. 280ML of water or Skim milk.

Two scoops of your protein shake.

and fruit. i either have a banana or some blueberry's.

Then blend that b***h!

Then drink!

MMMmmmmmm yummm!

[Chemo]

Yeah man whey and oats is the shit!

For the most part it seems ok for a bulk, but its more about how much are you eating. For example, you said scrambled eggs, how many eggs?

Some things I'd look at:

Get some protien in that breaky whey+ casein

Swap the peanuts or noodles for tuna on toast, or if ya short on time drop some whey/casein in there with coconut milk or something fatty.

If you dont use BCAAs, whey around your workouts is the next best thing

As everyone else is suggesting, get a good serving of protein (at least 25-30g) with everymeal. Eat a lot of fresh food, eat like an animal, loads of meat and veg. Good carbs (Kumara!) after your training.

Should be away laughing

[traininsane]

For breakfast, if you have blender put these in:

Half a cup of Oats.

Aprrox. 280ML of water or Skim milk.

Two scoops of your protein shake.

and fruit. i either have a banana or some blueberry's.

Then blend that b***h!

Then drink!

MMMmmmmmm yummm!

THATS MC FUCKEN GOLD MATE

cheers! and thanks everyone for the advice

Ill def invest in some kumara and cream corn.

P.S i do have tuna pretty much daily but i hate the shit, can only eat the chilli one, and if i were to have two servings a day of the stuff ill hate life. So looks like cream corn will be a good snack and ill def hit up mad butcher and get some good stuff.

In terms of serving size, check out my other post --- viewtopic.php?f=26&t=11616

THAT EXPLAIN HOW MUCH???LMAO

I generally go hard on servings so eg scrambled eggs = 4 or sometimes 6 eggs with 2 being whole

dinners usually mass! pototoes galore and a good size serving off meat considering im 5 ft 4

im sitting around 90kgs atm, but to be honest, it fluctuates a fair bit!!

Thanks again folks, mint advice

[Yeah-Buddy]

pre-workout protein shake is a waste and will achieve nothing

What proof do you have of this statement? I dont know whether I have blindly just been doing this for no reason for years but I would love to hear why you say this?

[mike27]

your body needs cho pre-wo, 4hrs prior and 2hrs prior is good. complex carbs ofcourse. no fats also as this slows down digestion.

im talking about a protein shake within say 60-90mins of ur training. there is simply no need for it then. pwo yes! and 4hrs prior and 2hrs prior

and if you are having a protein shake before the gym... why? having some real food will serve you far better than any protein shake.

[JOSEF RAKICH]

Hey folks, this is for anyone who asks me down the road wat my diet is like

Breaky: oats and some fruit

Snack: Tuna and crackers

Lunch: Scrambled eggs or what i got leftover from dinner

Snack:Peanuts or noodles

Dinner: Changes but is usually like a chicken or beef with mash and veges

Ontop of that i have a 100% whey protein shake before gym, after gym, and a casein protein shake before bed.

ANY TIPS?? ANY TIPPS?

Cheers

Posting the foods you eat means absoultly nothing to us, oats.. what is oats? 1 cup? 1/2 cup? Post up your calorie intake and macros breakdown as thats all that matters, once you do this then we can give you soem advice. Use a website if you dont know how to calculate yourself.

By the way the macros breakdown for that diet looks shit judging from what you listed.

[JOSEF RAKICH]

pre-workout protein shake is a waste and will achieve nothing

LOLOLOLOLOLOLOLOLOL.

[Pseudonym]

Does that mean you disagree with Mike, Josef? Or were you just yodelling? :-s

If you disagree, please say why. Without that explanation, there's not much point to your post.

[Lskee]

For breakfast, if you have blender put these in:

Half a cup of Oats.

Aprrox. 280ML of water or Skim milk.

Two scoops of your protein shake.

and fruit. i either have a banana or some blueberry's.

Then blend that b***h!

Then drink!

MMMmmmmmm yummm!

THATS MC FUCKEN GOLD MATE

cheers!

Yes, i actually wake up and look forward to drinking it

[tomsammce]

and if you are having a protein shake before the gym... why? having some real food will serve you far better than any protein shake.

why not? you may as well say why have protein shakes at all... theyre convenient, theyre cheap, a good source of protein which is absorbed rather quickly, a low carb option and you wont feel bloated pre training as some people have trouble eating and keeping food down when training soon after, also a big shake in water will hyrdrate you... easier to drink a litre protein drink than a litre of water eh

[mike27]

im taking it as he drinks the protein shake just before the gym.... ie 10-15mins.

if its just to add to your protein grams for the day, fine and good.

but protein pre-wo? wont provide energy for ur workout

i dont see why you would take it pre-wo

[Lskee]

i dont see why you would take it pre-wo

What you take before your workout can make or break not only your performance in the gym, but your gains in muscle

To visualize the importance of pre-workout supplementation, picture your body running on an empty stomach while training. You may feel a little sluggish and your performance may suffer. If you're lucky, you may still achieve a little bit of a pump. But what you may not realize is that you're experiencing a dual negative effect.

For starters, because you're running on near empty, your glycogen stores will be rapidly depleted. And once they are fully depleted, your body turns to your hard-earned muscle as its next closest source of available energy.

The other negative consequence of improper pre-workout nutrition is that, when running on fumes, your intensity and strength capacity suffer. As a consequence, you're unable to push yourself to the limit, leading to a less-than-stellar performance in the gym.

The end result: you're unable to stimulate your muscle fibers to the breaking point at which they'll form new scar tissue and new muscle mass. This is where the old adage "make every rep count" plays such an important role.

And as you can now see, ignoring your pre-workout nutrition can be the difference between packing on more rock-solid muscle and remaining at yet another stubborn growth plateau.

consuming a whey protein shake, provides a balanced source of quality amino acids necessary to achieve a positive nitrogen balance. As a general rule, consume between 20 to 40 grams of protein in preparation for your training session.

[traininsane]

i dont see why you would take it pre-wo

What you take before your workout can make or break not only your performance in the gym, but your gains in muscle

To visualize the importance of pre-workout supplementation, picture your body running on an empty stomach while training. You may feel a little sluggish and your performance may suffer. If you're lucky, you may still achieve a little bit of a pump. But what you may not realize is that you're experiencing a dual negative effect.

For starters, because you're running on near empty, your glycogen stores will be rapidly depleted. And once they are fully depleted, your body turns to your hard-earned muscle as its next closest source of available energy.

The other negative consequence of improper pre-workout nutrition is that, when running on fumes, your intensity and strength capacity suffer. As a consequence, you're unable to push yourself to the limit, leading to a less-than-stellar performance in the gym.

The end result: you're unable to stimulate your muscle fibers to the breaking point at which they'll form new scar tissue and new muscle mass. This is where the old adage "make every rep count" plays such an important role.

And as you can now see, ignoring your pre-workout nutrition can be the difference between packing on more rock-solid muscle and remaining at yet another stubborn growth plateau.

consuming a whey protein shake, provides a balanced source of quality amino acids necessary to achieve a positive nitrogen balance. As a general rule, consume between 20 to 40 grams of protein in preparation for your training session.

Spoken like a champ

Solid advice and discussion guys, appreciate all comments.

Will have yall know also, since i chucked this post up ive put on a stable 2 kgs ( some people myt sae thats IT!?! but for a 6 ft 5 lean dude thats decent). Most likely cos im picked up my training frequency but all n all im feeling good, got more energy in the gym (smaller breaks in between sets and when im working out i go till failure!) and when i get where i wanna be ill throw some pics up :grin:

[mike27]

but your body uses CHO as a fuel source with training sessions up to 60mins or so

so ur saying having the protein pre-wo helps ? how

definalty eating cho leading up to training sessions helps a load! i have 4 meals before hitting the gym in the arvo on a training day and make sure i get in some complex CHO,protein and good fats with all the meals.

1hr before the gym ill have a banana or apple, or maybe both. the 10mins prior = jacked

so u suggest a protein shake in there some where ?

just PP and water?

interesting topic

[legacy]

i dont see why you would take it pre-wo

What you take before your workout can make or break not only your performance in the gym, but your gains in muscle

To visualize the importance of pre-workout supplementation, picture your body running on an empty stomach while training. You may feel a little sluggish and your performance may suffer. If you're lucky, you may still achieve a little bit of a pump. But what you may not realize is that you're experiencing a dual negative effect.

For starters, because you're running on near empty, your glycogen stores will be rapidly depleted. And once they are fully depleted, your body turns to your hard-earned muscle as its next closest source of available energy.

The other negative consequence of improper pre-workout nutrition is that, when running on fumes, your intensity and strength capacity suffer. As a consequence, you're unable to push yourself to the limit, leading to a less-than-stellar performance in the gym.

The end result: you're unable to stimulate your muscle fibers to the breaking point at which they'll form new scar tissue and new muscle mass. This is where the old adage "make every rep count" plays such an important role.

And as you can now see, ignoring your pre-workout nutrition can be the difference between packing on more rock-solid muscle and remaining at yet another stubborn growth plateau.

consuming a whey protein shake, provides a balanced source of quality amino acids necessary to achieve a positive nitrogen balance. As a general rule, consume between 20 to 40 grams of protein in preparation for your training session.

Plagiarized like a true champ..... :doh:

http://www.bodybuilding.com/fun/4_steps ... rition.htm

[mike27]

yeah no shit :roll:

[legacy]

yeah no shit :roll:

If you are going to copy someones writing at least provide a reference to it lskee. Constructive and thought filled comment there mike27.

[mike27]

thanks

[JOSEF RAKICH]

Does that mean you disagree with Mike, Josef? Or were you just yodelling? :-s

If you disagree, please say why. Without that explanation, there's not much point to your post.

Yes i disagree with Mike, how is a protein shake pre-workout a "waste" the body is still going to absorb the protein. You dont "need" one pre-workout but it isnt exctally like its going to waste if you do.