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My eating plan

ngapuhi strong

By ngapuhi strong
in Diet & nutrition

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ngapuhi strong Senior member

ngapuhi strong

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protien 1.5grams per kg per day this comes in form of lean steak and chicken breast

carbs 1.8grams per kg per day. this comes from 2weetbix for breakfest. brown rice . peas and corn

fats well only fat im getting is whats in above food.

im 34yrs old 1.7m tall and starting weight was 102kg. in 7weeks ive been training and eating clean im down to 94kg.

first 6weeks of traing were weights full body 3times week and cardio 45min 3times a week.

ive swapped to a 4day weight training and half hour cardio 4days a week

 

does this seam like a good start

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2fierce Junior member

2fierce

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Have a look at the anabolic diet by Dr. Mauro DiPasquale. Outlines macronutrient, meal plans and FAQs found it very helpful. It's an early piece of work by him, but I think it's still very relevant today. Perhaps I am showing my age. will be interested in your progress and thoughts. Also check out maximum growth II. 8 week muscle size and strength programme may be useful.

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Pseudonym Veteran member

Pseudonym

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Hmmm. Have you worked out your macro and calorie totals? That doesn't look like very much food to me.

I've done the Anabolic Diet and liked it a lot (there's a topic of mine about it somewhere on this forum) but whatever diet you use, you need to check the calories.

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ngapuhi strong Senior member

ngapuhi strong

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i started 8weeks ago at 3grams carbs per kg body weight and have lowered it every week to the point where im at 1.8grams per kg

protien ive keeped the same at 1.5grams per kg of body weight

at mo its protien 139.5grams per day, carbs 139.5 grams per day. ive not worked out how many calories a day it is, oh and i have a cheat meal every sunday night, weight train four days a week and do half hour cardio 5 times a week.

my weight has been dpropping about 1 to 1.5kg a week the last 3weeks since i dropped the carbs down to current level.

energy levels seam fine just sometimes get mean as hunger especially when partner and kids are having pizza hot chipps and garlic bread for dinner

 

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ngapuhi strong Senior member

ngapuhi strong

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before i had ankle fussed i had plans to compete and i think there is some picture somewere on here of me at 70kg (psued can prob help me put one here for comparision, referance) , had planned on competing under 70, but now that right calf is so small and bugger all way to grow it with fussed ankle ive had to adjust my goals.

immediate goal is to get to or under 10% body fat to see how physic looks after so long off training,

long term goal is to look like, train like, eat like bodybuilder even if i never compete,

i love the lifestyle

hmmm can i call myself a bodybuilder if i never compete

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rapz Senior member

rapz

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before i had ankle fussed i had plans to compete and i think there is some picture somewere on here of me at 70kg (psued can prob help me put one here for comparision, referance) , had planned on competing under 70, but now that right calf is so small and bxgger all way to grow it with fussed ankle ive had to adjust my goals.

immediate goal is to get to or under 10% body fat to see how physic looks after so long off training,

long term goal is to look like, train like, eat like bodybuilder even if i never compete,

i love the lifestyle

hmmm can i call myself a bodybuilder if i never compete

hell yes, i dont know why people think they need to compete to be classed a bodybuilder.  in fact i have a few friends that havnt competed and never intend to compete that look like they could do some damage on stage after a few weeks dieting.  as long as improving your physique to be more aesthetically pleasing - your a bodybuilder imo.

in regard to your goal - you say your losing weight/fat for the time being - have you worked out your macro nutrient split?

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rebuff Junior member

rebuff

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before i had ankle fussed i had plans to compete and i think there is some picture somewere on here of me at 70kg (psued can prob help me put one here for comparision, referance) , had planned on competing under 70, but now that right calf is so small and bugger all way to grow it with fussed ankle ive had to adjust my goals.

immediate goal is to get to or under 10% body fat to see how physic looks after so long off training,

long term goal is to look like, train like, eat like bodybuilder even if i never compete,

i love the lifestyle

hmmm can i call myself a bodybuilder if i never compete

mean bro. I'm actually in pretty much same place as you - come back after 3 years off in recovery from surgery and just trying to lean out and see how things sit. Competition is ruled out for me now because of scarring, but I love the lifestyle.

Plus getting back into training has made me feel so much more myself, feeling strength and mobility come back. not to mention that psychological aspect of training hard, being disciplined, and just generally wanting to rip the limbs of a wild animal and eat them raw. I'm not even on gear, but there is something about training that gets me into beast mode.

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Pseudonym Veteran member

Pseudonym

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before i had ankle fussed i had plans to compete and i think there is some picture somewere on here of me at 70kg

http://www.gymnation.co.nz/workout-central/workout-journals/updated-pics-my-progress

 

goal is to look like, train like, eat like bodybuilder ... can i call myself a bodybuilder if i never compete

As Rapz says, hell yes! I think some people get a bit precious about what they consider a "true bodybuilder" to be. And yet if you ask them how often they compete, it's generally once every few years, at best. So are they suddenly not bodybuilders in between? In my book, if you train and eat like a bodybuilder, then you can consider yourself bodybuilder.

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rebuff Junior member

rebuff

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it depends on factors like weight, height age, and training frequency. So no simple magic numbers. 

 

Look up the mifflin st jeor equation or try this one http://www.calculator.net/calorie-calculator.html. I prefer to do it myself, probably cos I'm a control freak... !

once you know how much your body needs you can work out how much of a deficit you want to run at. Go too low and you'll lose a lot muscle size as well as fat and will find training (+ other things like work) really hard. But you'll drop weight fast, so it's a Pros and Cons kind of thing. 

 

I find that running at 80% of my maintenance is a manageable level for losing BF. I can still train and work, don't feel too hungy and lose about 0.4kg a week. So not too bad. 

 

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ngapuhi strong Senior member

ngapuhi strong

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cheat meal on sunday was bbq with all the couples from ante natal classes,

didnt over do it on food but did have two beers, got on scales monday and had put on 1.1kg from the cheat meal... WHAT DA f*ck

i shouldnt of worried by next day it was all gone + extra half kg

weight is still dropping about 1 to 1.5kg a week, current weight 91.5kg, down 11.5kg in 9weeks.

only another 11 to go before i asses whether i need to carry on cutting or if its time to change and clean bulk, with my body type its not a good idea to dirty bulk

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