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Getting bigger without steroids - my diet

tomleegolf

By tomleegolf
in Diet & nutrition

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tomleegolf Senior member

tomleegolf

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What I ate today:

Meal 1 6am: 500ml milk, 4 Weet Bix, 1 fish oil tablet

C 65g P 23g F 18g Cals: 514

Meal 2 7am: 250g rice, 50g beef, 100g bean sprouts

C 80g P 28g F 7g Cals: 495

Meal 3 10am: 6 eggs, 210g baked beans, 200ml milk

C 46g P 53g F 37g Cals 729

Meal 4 12pm:300g rice, 100g beef, orange

C 100g P 37g F 8g Cals: 620

Meal 5 (Post workout) 5pm: 2x bananas, 200ml milk, 30g whey, 4 caps Kre-Alkalyn, 5g glutamine

C 62g P 32g F 8g Cals: 448

Meal 6 6pm: 250g rice, 150g beef, veges

C 80g P 50g F 12g Cals: 628

Meal 7 8pm: Half of a Pizza Hut Large Supreme pizza, 400ml milk

C 100g P 47g F 39g Cals: 859

8:30pm: Apple

C 15g Cals: 60

Total C 548g P 240g F 129g Cals: 4353

How does that diet look?

I'm currently 66-68kg and have been there for the past 3 months. I was 54kgs at the start of this year though. I'm 5'7" (170 or 171cm). I turned 18 two weeks ago.

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musclenz Veteran member

musclenz

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What I ate today:

Meal 1 6am: 500ml milk, 4 Weet Bix, 1 fish oil tablet

C 65g P 23g F 18g Cals: 514

Meal 2 7am: 250g rice, 50g beef, 100g bean sprouts

C 80g P 28g F 7g Cals: 495

Meal 3 10am: 6 eggs, 210g baked beans, 200ml milk

C 46g P 53g F 37g Cals 729

Meal 4 12pm:300g rice, 100g beef, orange

C 100g P 37g F 8g Cals: 620

Meal 5 (Post workout) 5pm: 2x bananas, 200ml milk, 30g whey, 4 caps Kre-Alkalyn, 5g glutamine

C 62g P 32g F 8g Cals: 448

Meal 6 6pm: 250g rice, 150g beef, veges

C 80g P 50g F 12g Cals: 628

Meal 7 8pm: Half of a Pizza Hut Large Supreme pizza, 400ml milk

C 100g P 47g F 39g Cals: 859

8:30pm: Apple

C 15g Cals: 60

Total C 548g P 240g F 129g Cals: 4353

How does that diet look?

I'm currently 66-68kg and have been there for the past 3 months. I was 54kgs at the start of this year though. I'm 5'7" (170 or 171cm). I turned 18 two weeks ago.

Pretty decent number of calories M8. Slightly high in carb/protein ratio but will depend on yr body type if this is for you. To grow big either naturally or enhanced you need to use plenty of carbs. They tend to get a bad rap over protein IMO. The key then is to train as hard as you can to burn those carbs up, or the glycogen they produce, before its keyed into fat cells for storage. At 18 you would not contemplate using enhancement. Your growth potential is not even on the horizon. Work hard & eat hard & you may surprise even the geared up guys in your gym. I have trained with many natural (& I Know they are) guys & some are capable athletes. The biggest problem they face is holding onto too much BF & recovery is longer but they are equally as strong as some juicers I work with. Good luck :D

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M.T Senior member

M.T

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What I ate today:

Meal 1 6am: 500ml milk, 4 Weet Bix, 1 fish oil tablet

C 65g P 23g F 18g Cals: 514

Meal 2 7am: 250g rice, 50g beef, 100g bean sprouts

C 80g P 28g F 7g Cals: 495

Meal 3 10am: 6 eggs, 210g baked beans, 200ml milk

C 46g P 53g F 37g Cals 729

Meal 4 12pm:300g rice, 100g beef, orange

C 100g P 37g F 8g Cals: 620

Meal 5 (Post workout) 5pm: 2x bananas, 200ml milk, 30g whey, 4 caps Kre-Alkalyn, 5g glutamine

C 62g P 32g F 8g Cals: 448

Meal 6 6pm: 250g rice, 150g beef, veges

C 80g P 50g F 12g Cals: 628

Meal 7 8pm: Half of a Pizza Hut Large Supreme pizza, 400ml milk

C 100g P 47g F 39g Cals: 859

8:30pm: Apple

C 15g Cals: 60

Total C 548g P 240g F 129g Cals: 4353

How does that diet look?

I'm currently 66-68kg and have been there for the past 3 months. I was 54kgs at the start of this year though. I'm 5'7" (170 or 171cm). I turned 18 two weeks ago.

Nice effort Tom! damn puts me to shame if I wanna put on weight I just squat more lol

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Pseudonym Veteran member

Pseudonym

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This comment may get me shot. But here goes... :grin:

My first thought was that if you're only 66-68kg, and taking in over 4300cals, that may be a lot more than you need, and you could end up just putting on a heap of fat.

IMO, the trick is to eat a bit more than your maintenance levels, but not too much more. To put that in perspective, 4300cals would put fat on me, and I'm over 90kg with a relatively fast metabolism.

Now I'm not saying it's wrong, but there are a few other factors to consider:

- Are you doing cardio and other activities that would burn more calories?

- What's your metabolism like?

- Most importantly, how much of a step up is this diet from what you've previously been eating?

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tomleegolf Senior member

tomleegolf

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4 Sep 11

Meal 1 3am: 300ml milk, 4 Weet Bix

C 55g P 17g F 11g Cals 387

Meal 2 8am: Egg fried rice (Uncle Bens), 150g chicken

C 73g P 47g F 23g Cals: 687

Meal 3 11am: 2 Big Macs, 400ml Primo, orange

C 123g P 67g F 58g Cals 1282

Meal 4 2pm: 400ml Primo, One Square Meal

C 126g P 31g F 29g Cals: 849

Meal 5 7pm: 350g rice, 150g chicken, 1 egg

C 106g P 51g F 25g Cals: 853

Meal 6 8pm: 100g mixed nuts, 750ml Powerade, 200ml milk

C 88g P 23g F 56g Cals: 948

Total C 571g P 236g F 202g Cals: 5006

That was yesterdays' eating

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tomleegolf Senior member

tomleegolf

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This comment may get me shot. But here goes... :grin:

My first thought was that if you're only 66-68kg, and taking in over 4300cals, that may be a lot more than you need, and you could end up just putting on a heap of fat.

IMO, the trick is to eat a bit more than your maintenance levels, but not too much more. To put that in perspective, 4300cals would put fat on me, and I'm over 90kg with a relatively fast metabolism.

Now I'm not saying it's wrong, but there are a few other factors to consider:

- Are you doing cardio and other activities that would burn more calories?

- What's your metabolism like?

- Most importantly, how much of a step up is this diet from what you've previously been eating?

Yeah, I have no idea why I'm not gaining weight. It's either that I'm adding it wrong or I have a fast metabolism. But I'm very very sure I'm adding it right. Heck, I even bought a scale so that I could weigh everything I eat. All the packaged foods I eat, I look at the nutritional information panel and write it down.

4000-4500 cals was my average from Jan 2011-May 2011 in which I gained 13kgs. The last three months I haven't been counting calories, but estimate about 3000-4000 a day (no weight gain). Now I want to get around 5000 a day.

I am quite active, I'm always standing and walking around. I work at Pak n Save 50 hours a week in grocery which is quite a physical job. Always busy and sweating half the time at work.

I train 3 times a week, powerlifting style. Mon - heavy squat light bench (legs triceps chest), Wed - deadlift (back biceps), Friday heavy bench light squat (chest triceps legs). Usually takes just over an hour. Also I train at home since last week. I have a power cage, bench, Olympic 20kg bar and 175kg of Olympic Rubber coated plates.

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tomleegolf Senior member

tomleegolf

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Hahaha yeah, 5 hours training bro. That's why I can eat 5000 cals a day without gaining an ounce.....

or maybe because you only do two exercises for each body part, either way.

but then at least i should be getting fat. but i cant even get fat. and that video was just part of my training.

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Pseudonym Veteran member

Pseudonym

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Holy crap. Ok, Tom - ignore all of my previous comments. You've ticked every one of my "reasons to need that many calories" boxes. Just go stuff your face with anything you can find! :grin:

Seriously though, I'm not sure what to suggest for someone in your situation. I suspect you might want to add even more carbs to fuel your very active workday. But I'll bow out here and let some more experienced voices take over.

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tomleegolf Senior member

tomleegolf

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Holy crap. Ok, Tom - ignore all of my previous comments. You've ticked every one of my "reasons to need that many calories" boxes. Just go stuff your face with anything you can find! :grin:

Seriously though, I'm not sure what to suggest for someone in your situation. I suspect you might want to add even more carbs to fuel your very active workday. But I'll bow out here and let some more experienced voices take over.

Thanks for your input Pseudo. I appreciate it.

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weener lad Senior member

weener lad

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Firstly Tomlee well done on keeping a fairly good diet.

My personal opinion is there is a a couple of meals where you could adjust things to get better quality calories.

Meal 1: get rid of the WeetBix and add some oats. Also you want to kick your day off with a good hit of Whey Protein.

Meal 4: Get rid of that One Square Meal and add a can of Tuna, flavored/natural or whatever just get rid of the OSM.

Meal 6: This is your last meal before you technically fast for 10 hours. Make sure you add some meat and please get rid of that Powerade.

I also have a question (it may have been answered) but why so much milk? The amount you are spending on milk each day could be invested in a cheap but good quality protein powder.

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tomleegolf Senior member

tomleegolf

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Firstly Tomlee well done on keeping a fairly good diet.

Thanks

My personal opinion is there is a a couple of meals where you could adjust things to get better quality calories.

Ooh....

Meal 1: get rid of the WeetBix and add some oats. Also you want to kick your day off with a good hit of Whey Protein.

How do I eat oats? Quantity and what kind? Do I mix the whey with the oats? I'm Korean which is why I eat mostly rice and stirfry beef.

Meal 4: Get rid of that One Square Meal and add a can of Tuna, flavored/natural or whatever just get rid of the OSM.

I was going to go home but got stuck outside for 5 hours so that was the only choice I had apart from McDs.

Meal 6: This is your last meal before you technically fast for 10 hours. Make sure you add some meat and please get rid of that Powerade.

Na, meal 5 was dinner. This was a top up to meet that 5000 calorie mark after I added up my calories. Also the Powerade was consumed at around noon at work and I forgot to add it in so I just put it in my last meal.

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weener lad Senior member

weener lad

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Haha forgot about the culture gap there. OATS are easy fella if you run on a 1:2 ration you can't go to far wrong. So 1 cup of oats to 2 cups of hot (I do boiling out of jug to save time) water. Now cook on the stove to your liking, may take about 5 mins.

I know it sucks getting stuck when your out without food but it's always good to have some cans of tuna floating around ready to go. Personally not a fan of OSM or energy drinks, if you can find them in a grocery store then you can find a cooked chicken or something similar.

Your trying to put some muscle on so your best bet might be making sure your body is well fueled especially before and after training (big meals either side of workouts). You are definitely eating alot of calories so maybe just changing the timing of meals will help you.

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tomleegolf Senior member

tomleegolf

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5 Sep 11 Mon

Meal 1 3am 300ml milk, 4 weet bix

C 55g P 21g F 14g Cals 430

Meal 2 8am 6 eggs, 300ml milk, 210g baked beans

C 52g P 57g F 47g Cals 859

Meal 3 11am 300g rice, 120g beef

C 90g P 42g F 9g Cals 609

Meal 4 2pm 2x bananas, 2x nut bar, 200ml Primo

C 81g P 20g F 22g Cals: 602

Meal 5 5pm (post workout) 200ml milk, 30g whey, 5g glutamin, 4 caps Kre-Alkalyn, 50g mixed nuts

C 23g P 41g F 35g Cals 571

Meal 6 7pm 300g pasta cooked, 150g pasta sauce, 200g chicken

C 100g P 60g F 12g Cals 748

Meal 7 8pm 30g mixed nuts, 250ml milk, noodles

C 95g P 34g F 46g Cals 930

Total C 496g P 275g F 185g Cals 4749

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tomleegolf Senior member

tomleegolf

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6 Sep 11 Tues

Meal 1 3am 2 eggs, 200g rice

C 62g P 17g F 15g Cals: 451

Meal 2 8am 6 eggs, 210g baked beans, 300ml milk

C 52g P 57g F 47g Cals 859

Meal 3 11am 300g rice, 100g beef, 100g chicken leg, orange, 300ml milk

C 120g P 67g F 28g Cals: 1000

Meal 4 3pm 400ml milk, 30g whey, 2 Kre-alkalyn, 3 Weet bix, Powerade 750ml

C 120g P 52g F 43g Cals 1075

Meal 5 6pm-7pm 500g rice, 160g chicken breast, 150g mackerel

C 142g P 96g F 16g Cals: 1146

8pm 50g mixed nuts

C 11g P 8g F 28g Cals 308

Total C 507g P 297g F 177g Cals: 4839

Meal 5 took one hour to eat. So full but managed to cram some more nuts in afterwards.

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Gym rat Veteran member

Gym rat

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Just stick with drinking 4 or 5L water instead of powerade which is full of sugar.I would add eggs into your diet plus throwing in a couple of eggs into your oats while they are cooking on the stove plus it taste nice as well and as for Tuna just go for what ever you like I use tuna in Brine and at all cost avoid Tuna in oil which taste like ass or it dose not taste nice.

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