Maassive's Diet

[maassive]

Hey boys,

This is a sample of my daily diet, which I stick to pretty strictly. I've got a mind f*ck of an office job where I basically just am eating or preparing food all day long.

Weekend diet is quite a bit different though - not as structured but much the same kinds of food.

5:30 Breakfast CALS PROTEIN FAT CARB

5 Eggs 375 30 28.5 0

10ml Olive Oil 126 0 14 0

2 pieces of toast

w/ peanut butter 324 16.2 14.2 33.6

8:00 Post WO

Protein Shake 120 24 1 3

9:00 Second Breakfast

1 Cup Raw rolled oats 292 12.2 4.5 50.6

1 tsp Brown Sugar 11 0 0 3

Handful of Almonds 73 2.5 6.7 0.8

Protein Shake 120 24 1 3

11:00 Pre Lunch

1 Cup of Rice 170 4.6 0.6 36.4

90gm Tuna 130 16.7 5.9 2.8

10ml olive oil 126 0 14 0

Protein Shake 120 24 1 3

Avocado 389 2.8 41.5 1.1

2:00 Lunch

1 Cup of Rice 170 4.6 0.6 36.4

185gm tuna 260 33.4 11.8 5.6

10ml olive oil 126 0 14 0

Protein Shake 120 24 1 3

4:00 Pre Dinner

90gm Tuna 130 16.7 5.9 2.8

Can of Baked beans 364 21 2.6 66

7:00 Dinner

200gm Meat

(eg 2 breasts/steak) 356 67 10 0

200gm Carbs

(rice/pasta/kumara) 170 4.6 0.6 36.4

Vegies

9:00 Goodnight meal

Cassein Protein shake 120 24 1 3

Totals 4288 385 179 285

*I also farken love burgers so prob chow down 2-3 burgers per week... whoops, my bad. Working on that one.

[maassive]

*all values come from The New Zealand Food Composition Tables

[maassive]

hmmm, quiet today. It only took about an hour for haters to dump all over my last post when I asked a question labelled 'dumb'. Now I post my diet for advice and get comments...

Haters gonna hate?

[steak]

whats your stats...age weight height bf%?

[alwayslifting]

you eat that much tuna everyday? i would personally swap out some of the tuna for another chicken breast/sirloin steak/fish/turkey. thats a shit load of tuna and a lot of mercury in all of that id try keep it to 1 large can a day. but all in all looks pretty good. are the eggs you have whole or whites?

[maassive]

stats: 25yrs 180cm 94kg

Tuna: yeah I sometimes swap it up for chop chop chicken but I really like tuna. I thought they were mercury tested? I can't really cook any meat at work, no means to do so but guess i could do a cold chicken breast or something?

[maassive]

oh yeah not sure on BF% but it was 18 about 3 weeks ago. will check again this week I think.

It was super high at the start of this year though, around 25% from drinking beer everyday.

[Phedder]

The macros you've listed don't work out to the calories you've listed.

Here's one likely culprit;

5:30 Breakfast CALS PROTEIN FAT CARB

5 Eggs 375 5.9 5.7 0

I assume you mean 59g protein and 57g fat, which would make those massive eggs :shock: and if that's the case the calories don't match up either. Might want to go through and recalculate some things.

[maassive]

The macros you've listed don't work out to the calories you've listed.

Here's one likely culprit;

5:30 Breakfast CALS PROTEIN FAT CARB

5 Eggs 375 5.9 5.7 0

I assume you mean 59g protein and 57g fat, which would make those massive eggs :shock: and if that's the case the calories don't match up either. Might want to go through and recalculate some things.

thanks mate!!! I've never done this before so nothing stands out to me like that. I'm pretty sure the eggs PRO and Fat count there is for one egg, not 5 so that would be the issue.

[maassive]

what would be good is if you could explain how you worked that out so that I can learn how to check it myself?

[steak]

1g of fat = 9cals

1g of carb = 4 cals

1g pro = 4 cals

[alwayslifting]

stats: 25yrs 180cm 94kg

Tuna: yeah I sometimes swap it up for chop chop chicken but I really like tuna. I thought they were mercury tested? I can't really cook any meat at work, no means to do so but guess i could do a cold chicken breast or something?

yea they are mercury tested but there is still some remaining thats why they advise only 3 cans a week. but f*ck it i eat a can every1-2days. i just cook my meals at home and take them to work, grill press was the best thing ive invested in in a while, chuck a chicken breast and a steak or 2 in there, close it and come back in 5-10 and there cooked, sunday night i cook up 3 cups rice and a couple kumara and refrigerate them and it lasts a week, youll be amazed how much rice comes from one cup uncooked, around 2-3. and then once your meats cooked all you gotta do is chop it up and chuck it with some rice or a kumara and you got a meal, adding some sweet chilli or sweet n sour/mayo helps with taste if its too bland for you, i just think about the macro's and scoff the shit.

[maassive]

1g of fat = 9cals

1g of carb = 4 cals

1g pro = 4 cals

awesome. very useful

[maassive]

stats: 25yrs 180cm 94kg

Tuna: yeah I sometimes swap it up for chop chop chicken but I really like tuna. I thought they were mercury tested? I can't really cook any meat at work, no means to do so but guess i could do a cold chicken breast or something?

yea they are mercury tested but there is still some remaining thats why they advise only 3 cans a week. but f*ck it i eat a can every1-2days. i just cook my meals at home and take them to work, grill press was the best thing ive invested in in a while, chuck a chicken breast and a steak or 2 in there, close it and come back in 5-10 and there cooked, sunday night i cook up 3 cups rice and a couple kumara and refrigerate them and it lasts a week, youll be amazed how much rice comes from one cup uncooked, around 2-3. and then once your meats cooked all you gotta do is chop it up and chuck it with some rice or a kumara and you got a meal, adding some sweet chilli or sweet n sour/mayo helps with taste if its too bland for you, i just think about the macro's and scoff the shit.

.

Yeah bro agree on the sweet chilli, I've got a bottle I use on rice every now and then.

hmm thanks for the heads up on tuna I will revise and cut back.

One question i've got is that I have put in my diet 2-3 servings of one cup of rice and worked out carbs etc from there, but I'm talking about 1 cup raw - so as you say, 2-3 cooked. Does it look like i've got the stats right?

[alwayslifting]

stats: 25yrs 180cm 94kg

Tuna: yeah I sometimes swap it up for chop chop chicken but I really like tuna. I thought they were mercury tested? I can't really cook any meat at work, no means to do so but guess i could do a cold chicken breast or something?

yea they are mercury tested but there is still some remaining thats why they advise only 3 cans a week. but f*ck it i eat a can every1-2days. i just cook my meals at home and take them to work, grill press was the best thing ive invested in in a while, chuck a chicken breast and a steak or 2 in there, close it and come back in 5-10 and there cooked, sunday night i cook up 3 cups rice and a couple kumara and refrigerate them and it lasts a week, youll be amazed how much rice comes from one cup uncooked, around 2-3. and then once your meats cooked all you gotta do is chop it up and chuck it with some rice or a kumara and you got a meal, adding some sweet chilli or sweet n sour/mayo helps with taste if its too bland for you, i just think about the macro's and scoff the shit.

.

Yeah bro agree on the sweet chilli, I've got a bottle I use on rice every now and then.

hmm thanks for the heads up on tuna I will revise and cut back.

One question i've got is that I have put in my diet 2-3 servings of one cup of rice and worked out carbs etc from there, but I'm talking about 1 cup raw - so as you say, 2-3 cooked. Does it look like i've got the stats right?

you might have to look that one up, depending what your goals are and how much carbs your wanting to take in. i usually go 1-1.5 cups cooked rice with my meals, anything over that na di start to see too much weight gain, but its steady with 1-1.5 cups, i guess you gotta use your body as a gauge and test it for 2 weeks, try 1.5 cups and see how you go

[rovr4on]

why brown sugar with post workout meal after shake? only benefit would be insulin spike but thats pre pwo shake.

Maybe add some more veges and fruit, seems like you get very little?...not one

post workout meal, id add some protein source with those carbs, or add more protein to the post workout shake? as you only get 24g..

[maassive]

why brown sugar with post workout meal after shake? only benefit would be insulin spike but thats pre pwo shake.

Maybe add some more veges and fruit, seems like you get very little?

post workout meal, id add some protein source with those carbs, or add more protein to the post workout shake? as you only get 24g..

ok good point on protein w/ post workout. A second protein shake would be easy.

IN terms of brown sugar, I actually just add a spoon for taste, not nutrition. It makes oats taste beauty.

In terms of fruit and veg, yeah I'm a bit lite. I take multis + fiber, and do actually like vegies... I guess I could do a steam fresh at lunch or something.

[maassive]

another question I have is whether or not my fat to carb ratio is too high. Cals from fat = 37% to Carb 27%.

I had no idea it was that high...

[rovr4on]

why brown sugar with post workout meal after shake? only benefit would be insulin spike but thats pre pwo shake.

Maybe add some more veges and fruit, seems like you get very little?

post workout meal, id add some protein source with those carbs, or add more protein to the post workout shake? as you only get 24g..

ok good point on protein w/ post workout. A second protein shake would be easy.

IN terms of brown sugar, I actually just add a spoon for taste, not nutrition. It makes oats taste beauty.

In terms of fruit and veg, yeah I'm a bit lite. I take multis + fiber, and do actually like vegies... I guess I could do a steam fresh at lunch or something.

dude steaming vege is easy as fook, get get a cup of brocolli etc, slap it in like a take away soup container with lid. Make sure tiny bit open and slap in for 45 secs (microwave). Boom steamed brocolli with a little crunch so you know its still good. Can be done with cabbage and beans etc..some white pepper for seasoning. Buy 1 or 2 red capsicums and eat like 1/4- 1/3 of one a day. easy to eat fresh and Best source of antioxidants...

[maassive]

why brown sugar with post workout meal after shake? only benefit would be insulin spike but thats pre pwo shake.

Maybe add some more veges and fruit, seems like you get very little?

post workout meal, id add some protein source with those carbs, or add more protein to the post workout shake? as you only get 24g..

ok good point on protein w/ post workout. A second protein shake would be easy.

IN terms of brown sugar, I actually just add a spoon for taste, not nutrition. It makes oats taste beauty.

In terms of fruit and veg, yeah I'm a bit lite. I take multis + fiber, and do actually like vegies... I guess I could do a steam fresh at lunch or something.

dude steaming vege is easy as fook, get get a cup of brocolli etc, slap it in like a take away soup container with lid. Make sure tiny bit open and slap in for 45 secs (microwave). Boom steamed brocolli with a little crunch so you know its still good. Can be done with cabbage and beans etc..some white pepper for seasoning. Buy 1 or 2 red capsicums and eat like 1/4- 1/3 of one a day. easy to eat fresh and Best source of antioxidants...

true true. I may have actually got a wee bit carried away with eating for mass and let antioxidants fall by the wayside...

[samoan_muscle]

why brown sugar with post workout meal after shake? only benefit would be insulin spike but thats pre pwo shake.

Maybe add some more veges and fruit, seems like you get very little?

post workout meal, id add some protein source with those carbs, or add more protein to the post workout shake? as you only get 24g..

ok good point on protein w/ post workout. A second protein shake would be easy.

IN terms of brown sugar, I actually just add a spoon for taste, not nutrition. It makes oats taste beauty.

In terms of fruit and veg, yeah I'm a bit lite. I take multis + fiber, and do actually like vegies... I guess I could do a steam fresh at lunch or something.

So you can do a steam fresh but you cant warm up your chicken?

[rovr4on]

another question I have is whether or not my fat to carb ratio is too high. Cals from fat = 37% to Carb 27%.

I had no idea it was that high...

If your not over eating, a higher fat to carb ratio is good for gaining lean muscle and losing fat? this is what I thought, but Im sure someone with more knowledge will chime in. As eating a good dose of good fats assists your body with fat loss and assists your hormones which is good for muscle gain.

[rovr4on]

why brown sugar with post workout meal after shake? only benefit would be insulin spike but thats pre pwo shake.

Maybe add some more veges and fruit, seems like you get very little?

post workout meal, id add some protein source with those carbs, or add more protein to the post workout shake? as you only get 24g..

ok good point on protein w/ post workout. A second protein shake would be easy.

IN terms of brown sugar, I actually just add a spoon for taste, not nutrition. It makes oats taste beauty.

In terms of fruit and veg, yeah I'm a bit lite. I take multis + fiber, and do actually like vegies... I guess I could do a steam fresh at lunch or something.

So you can do a steam fresh but you cant warm up your chicken?

yeah dude, twice a week fry up a few steaks n breasts. then take it all to work and microwave as need be. eat like an apple orange kiwifruit here n there, just buy a bag n leave em in your draw as snacks. good vitamins/minerals and source of carbs. Lets be honest the quality of vitamins and minerals in a multi vs fruit is proberbly feilds apart. I just eat alot of fruit n veg and take half a multi just incase im missing some other nutrients. Maybe consider a banana with that post workout shake aswell, with say 30g dextrose for the insulin spike? you add bcaa powder to it?

[maassive]

ok good point on protein w/ post workout. A second protein shake would be easy.

IN terms of brown sugar, I actually just add a spoon for taste, not nutrition. It makes oats taste beauty.

In terms of fruit and veg, yeah I'm a bit lite. I take multis + fiber, and do actually like vegies... I guess I could do a steam fresh at lunch or something.

So you can do a steam fresh but you cant warm up your chicken?

yeah dude, twice a week fry up a few steaks n breasts. then take it all to work and microwave as need be. eat like an apple orange kiwifruit here n there, just buy a bag n leave em in your draw as snacks. good vitamins/minerals and source of carbs. Lets be honest the quality of vitamins and minerals in a multi vs fruit is proberbly feilds apart. I just eat alot of fruit n veg and take half a multi just incase im missing some other nutrients. Maybe consider a banana with that post workout shake aswell, with say 30g dextrose for the insulin spike? you add bcaa powder to it?

I do actually have a banana usually with post WO - ididnt realise I'd left it off. I use BCAA pre workout and I used to have glucose post WO with creatine but I thought that it would help BF% by cutting that out... I'd be interested in hearing other opinions on that.

cheers for tips on fruit. Your feedback has actually been really really helpful mate

[maassive]

another question I have is whether or not my fat to carb ratio is too high. Cals from fat = 37% to Carb 27%.

I had no idea it was that high...

If your not over eating, a higher fat to carb ratio is good for gaining lean muscle and losing fat? this is what I thought, but Im sure someone with more knowledge will chime in. As eating a good dose of good fats assists your body with fat loss and assists your hormones which is good for muscle gain.

I have read this as well but would love for some other opinions on it