Diet troubles

[boltsmidgets]

Been a few months now since ive posted on here. I've put on 4kg over 12 weeks which is what i wanted so im wrapt with that. What im not happy about is my current diet. Well, when i say not happy i mean i know it could be better.

I go to the gym Mon-Fri, sometimes twice a day. Im happy with my current weight but wouldnt be fussed if i put on another 2-3kg. At the moment my diet looks a little something like this:

Mon-Wed-Fri

6am - Gym

7am - Crossfire protein shake, cupa tea and a bowl of museli

1030am - Toast with butter, kiwifruit, orange

12pm - two bananas and more fruit

145pm - Crossfire protein shake and creatine

2pm - Gym

3pm - Crossfire protein shake and apple

430pm - sandwich or toast

6pm - dinner (always something with either red meat or chicken)

Tues-Thurs

Pretty much the same but i dont go to the gym in the morning.

Now before you laugh at my diet, keep in mind i don't eat seafood so no room for tinned tuna etc. Ok, now laugh.

Any tip's on diet so that i can stay the same weight or put on would be appreciated. Happy to eat more and CAN eat more just need YOUR advice

Usually the weekend is where i eat what i want, within reason. Different supplements, if you know of any, i will take into concideration.

[BeastBuilder]

Main recommendations personally would be get more protein from solid food sources, eg meat, eggs etc

Don't know why but I find this definitely helps

IIFYM phaggots come at me :pfft:

You are getting a lot of your carbs from fruit, which isn't a bad thing but if when you try and get more protein from solid food have it with rice or potatoes or something too. Would also replace the bread with rice, potatoes, personally find bread isn't as good of a source of carbs as others listed above, can end up giving your digestive system a run for it's money too

Otherwise solid planning, and you'll find what works for you and what doesn't as you get bigger and stronger

[rapz]

lots of protein shakes, nothing wrong with it but i would add in some real whole sources of protein (eggs, chicken, beef, cottage cheese etc.) . Alongside this add in some more carbs (starchy) rice, pasta, breads, potatoes oh yeah dont forget LOLLIES! :pfft:

SRS though, add a little more fats as well, get dem calories up a bit and create more of a surplus. Supplement wise possibly a mass gainer if your having a hard time getting calories in, otherwise just your normal protein & creatine should be doing the trick?

sorry its a bit genaralised, not sure of your stats and stuff and "what you require vs what your actually taking in" but by the sounds of things your not doing too bad. But defo eat some more bro enjoy dem foods while ya can, just keep yourself in check and you should be sweet!

[Terrymundo]

Main recommendations personally would be get more protein from solid food sources, eg meat, eggs etc

Don't know why but I find this definitely helps

IIFYM phaggots come at me :pfft:

You are getting a lot of your carbs from fruit, which isn't a bad thing but if when you try and get more protein from solid food have it with rice or potatoes or something too. Would also replace the bread with rice, potatoes, personally find bread isn't as good of a source of carbs as others listed above, can end up giving your digestive system a run for it's money too

Otherwise solid planning, and you'll find what works for you and what doesn't as you get bigger and stronger

Whilst you're dishing out diet advice. How do i get 8% bf?

im stuck at 6% and won't budge

[dannyjay]

yea the body absorbs protein from whole foods better than the whey shake proteins

[BeastBuilder]

Whilst you're dishing out diet advice. How do i get 8% bf?

im stuck at 6% and won't budge

Stop doing crossfit you big bitch.. Dat WOD won't help you gain that extra 2% you're after.. I'm quite happy to check out your snatch if you are unhappy with how it looks..

[Kalidane]

yea the body absorbs protein from whole foods better than the whey shake proteins

Because of the?

Shakes, by default, lack the micros and fats of a steak but WPC is very well absorbed. Better than eggs which are boss.

[Terrymundo]

Whilst you're dishing out diet advice. How do i get 8% bf?

im stuck at 6% and won't budge

Stop doing crossfit you big bitch.. Dat WOD won't help you gain that extra 2% you're after.. I'm quite happy to check out your snatch if you are unhappy with how it looks..

cheers bro, my snatch stinks. Im doing Paleo at the moment

[boltsmidgets]

Awesome tips guys, appreciate it. A few questions if you dont mind;

1. Rice - does it have to be brown rice or just any plain old rice? (Brown rice sucks)

2. Bread - Brown bread? Multi grain? I love bread, all types so whatevers best, ill eat it.

3. Multivitamins - anyone take them? I take omega3 fish oil once, sometimes twice a day. What others do you reccommend?

4. Eggs - are we talking whole eggs or egg whites? Happy enough to smash them down as a drink in the morning if that helps

and lastly, and i know this isnt diet related BUT, core workouts - i need an insane core workout. My chest and arms are coming along nicely (will post pics soon) - cant do legs at the moment because my left knee requires an op - but my core is just not cooperating with me haha Help!

[dannyjay]

Awesome tips guys, appreciate it. A few questions if you dont mind;

1. Rice - does it have to be brown rice or just any plain old rice? (Brown rice sucks)

2. Bread - Brown bread? Multi grain? I love bread, all types so whatevers best, ill eat it.

3. Multivitamins - anyone take them? I take omega3 fish oil once, sometimes twice a day. What others do you reccommend?

4. Eggs - are we talking whole eggs or egg whites? Happy enough to smash them down as a drink in the morning if that helps

and lastly, and i know this isnt diet related BUT, core workouts - i need an insane core workout. My chest and arms are coming along nicely (will post pics soon) - cant do legs at the moment because my left knee requires an op - but my core is just not cooperating with me haha Help!

1. just eat whatever rice bro, dont know why ppl keep talking about different rice types for...

2. rye bread is good

3. take a multi if you want

4. eat mostly whole eggs bro

5. try doing 100 crunches non stop bro that is reasonably insane

[Bruce L]

100 crunches? haha.

[BeastBuilder]

cheers bro, my snatch stinks. Im doing Paleo at the moment

I noticed, could tell from the other side of the gym !!

By the way try to just ease into instead of jerking that shit..

[boltsmidgets]

100 crunches! haha wow! If i can split these with someone else then yip, done haha

awesome. Ill take on all the advice and see how i go #damnstomach

[Terrymundo]

cheers bro, my snatch stinks. Im doing Paleo at the moment

I noticed, could tell from the other side of the gym !!

By the way try to just ease into instead of jerking that shit..

but wont this effect the deepth of my snatch? People know for my deep snatch. It helps me take on bigger loads.

sorry OP for derailing your thread but when the beast is handing out diet advice I need to jump it..............with my snatch.

But srsly eat more meats like chicken. easy way to do it is to do a big cook up the night before and divide the bulk into managable meals. saves time

[rapz]

Awesome tips guys, appreciate it. A few questions if you dont mind;

1. Rice - does it have to be brown rice or just any plain old rice? (Brown rice sucks)

2. Bread - Brown bread? Multi grain? I love bread, all types so whatevers best, ill eat it.

3. Multivitamins - anyone take them? I take omega3 fish oil once, sometimes twice a day. What others do you reccommend?

4. Eggs - are we talking whole eggs or egg whites? Happy enough to smash them down as a drink in the morning if that helps

and lastly, and i know this isnt diet related BUT, core workouts - i need an insane core workout. My chest and arms are coming along nicely (will post pics soon) - cant do legs at the moment because my left knee requires an op - but my core is just not cooperating with me haha Help!

1. Any rice will do bro, basmati is my choice as an alternative because i know brown rice is hard to stomach.

2. Ideally a grainy sort of bread, but if your wanting to put on some mass most breads wouldnt do you any harm.

3. Multivitamin is a staple amongst my daily supplement intake, i just use a multi one a day type, not essential but each to their own. In regards to fish oil i think its imporatant to be a part of your supplement routine, its both very beneficial and an easy way to get in EFA's for the day, but again dont lose sleep if you dont take em just make sure your getting your EFA's from another source e.g salmon.

4. Eat up them whole eggs bro, cheap and Osome source of protein :nod: in saying that though the yolks do contain a bit of fat, i think reading somewhere a large 50g Egg conatains about 5g fat, 6g protein, 0 carbs, and around 70 cals. so if you scarfing down a dozen eggs i dunno if i would eat all the yolks in one sitting unless you made it fit into your daily intake of fat for the day?? I dunno thats my 2 cents if its worth anything.

In terms of your core, do you mean you want a "stronger core" or are you thinking you want more "defined/visible" abs? If you actually want to see your abs coming through, you have probly heard this before, thats a matter of BF% bro, which in turn would require slight adjustments to your diet in regards to calorie intake and so on.

In saying this though in my past experience, each person is different in terms of abs being visible. For example a friend and I got out BF% done, For myself im at around 10% BF at the moment and i can vaguely see my abdominal wall, where a friend of mine was around 12% and his pack is way more prominent. So this could be a genetic factor?? or that fat is more stubborn in that area??

What im saying is you could crunch till the cows come home but unless you get down to a certain BF% and remove the layer of fat that covers em they wont be visible :wink: On the other hand if its just stronger abs you want do some weighted leg raises, crunches etc. I treat abs like any other muscle though, train em once maybe twice a week, usually weighted exercises and make sure i get a good contraction. I get just as much of a burn from 8-12 of these as i do with 100 crunches.

Anyhow ive gone on too long :crazy: someone slap me...........

Goodluck man!

[boltsmidgets]

Rapz, cheers kuzy. I had my BF% done 12 weeks ago - was around 13% from memory but i will get it redone today and check im on course. Do you do alot of cardio to trim that fat?

[rapz]

Rapz, cheers kuzy. I had my BF% done 12 weeks ago - was around 13% from memory but i will get it redone today and check im on course. Do you do alot of cardio to trim that fat?

Not everyone is the same bolts, for me i find that doing cardio 5-6 times a week while cutting is working well, but not everyone will agree. Usually these are just 25min sessions walking incline on treadmill, or crosstrainer, bicycle after my workout and i usually do 1 or 2 HIIT sessions a week.

However cardio is not the ultimate be all end all in ridding of fat, its really another tool that should compliment a good diet.

I hear of people who do next to no cardio while cutting and still look great, each to their own reaaly and what works for the individual.