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Nutrition help please! Any input appreciated, cheers.

Atom-ant-2007

By Atom-ant-2007
in Diet & nutrition

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Atom-ant-2007 New member

Atom-ant-2007

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ok, im currently 171cm, 78-80kgs 15-18% BF and im wanting to get to around 85-90kg by april-may next year. My training is sorted as i work at a gym and for the last month ive adjusted my diet, its now better but not perfect. :P

Im looking at going to a 5-6 meal cheap eating plan cause im not to rich but my diet is as follows -

BREAKFAST - Porridge/fruit or weet-bit/fruit or boiled eggs/multi-grain toast/fruit

MORNING TEA - Protein/Carb shake 20g pro/ 19g carb with water / more protein & carbs with trim milk & 2-4 rice cakes or 8-10 rice crackers

LUNCH - (hardest meal of day)(suggestion on other meals please) Rice mixed with tuna & mixed vegies & 2x fruit or Chicken/lettuce/tomato samy's x2 with 2x fruit or tuna samy's x2 & 2x fruit

AFTERNOON TEA - Protein shake - 22g protein 3.8g Carbs / more pro&carbs with trim milk & 2-4 rice cakes or 8-10 rice crackers

AFTER TRAINING - Protein shake - 22g protein 3.8g Carbs / more protein & carbs with trim milk

DINNER - Varies between Steak, Chicken, Hopefully fish (dependent on price) and vegie's, mostly cauli/broccoli, mixed vegie's, mashed spud etc

Any input on suggested meal alternatives would be much appreciated, Thanx people, Keep on keeping on! :nod:

I'll also be cycling through creatine, probly 2weeks on 2weeks off (friend suggested this cycling regime) (any other creatine cycling suggestions? ) :grin:

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blairandkelly Senior member

blairandkelly

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is that your current diet ? or a proposed diet, looks pretty lean to me apart from your shakes dosent look like your getting much protein from the meals your eating, same with the carbs

heres what i ate so far today

0500 1 1/2 cups oat with yogurt and skim milk

1 scoop protien powder 24gms

cup of black tea

creatine

0630 workout

post workout gloucose water

0800 5 poached egg whites (only 2 yolks) on wholegrain flaxseed bread

0900 1 scoop protein and water

1030 250 gms chicken breast and a half kumara

1130 1 scoop protein powder with water

1230 2x tins 185 gm tuna half kumara

1330 2 scoops protein powder with water

1500 2x tins 185gm tuna and a whole kumara

1630 1 scoop protein powder

1742 about to have a feed and im bloody starving

smells like a few porkchops

between now and bed ill have a chicken meal and a shake before bed .

to make your protein powder go a lil further you might like to add skim milk powder , this what i used to do,

also eggs are cheap tunas fairly cheap rice is cheap, if you cant afford chicken breast buy thighs or drums on special and freeze em , same with breasts mad butcher sometimes has chicken breast at 7.99 kilo take advantage of things like that , iv got a big freezer so il go get a few whole beef rumps on special from pak n save ,slice weigh pack and freeze.

any way just a few ideas to save you bucks

:grin:

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Atom-ant-2007 New member

Atom-ant-2007

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  • Author
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is that your current diet ? or a proposed diet, looks pretty lean to me apart from your shakes dosent look like your getting much protein from the meals your eating, same with the carbs

heres what i ate so far today

0500 1 1/2 cups oat with yogurt and skim milk

1 scoop protien powder 24gms

cup of black tea

creatine

0630 workout

post workout gloucose water

0800 5 poached egg whites (only 2 yolks) on wholegrain flaxseed bread

0900 1 scoop protein and water

1030 250 gms chicken breast and a half kumara

1130 1 scoop protein powder with water

1230 2x tins 185 gm tuna half kumara

1330 2 scoops protein powder with water

1500 2x tins 185gm tuna and a whole kumara

1630 1 scoop protein powder

1742 about to have a feed and im bloody starving

smells like a few porkchops

between now and bed ill have a chicken meal and a shake before bed .

to make your protein powder go a lil further you might like to add skim milk powder , this what i used to do,

also eggs are cheap tunas fairly cheap rice is cheap, if you cant afford chicken breast buy thighs or drums on special and freeze em , same with breasts mad butcher sometimes has chicken breast at 7.99 kilo take advantage of things like that , iv got a big freezer so il go get a few whole beef rumps on special from pak n save ,slice weigh pack and freeze.

any way just a few ideas to save you bucks

:grin:

Thanx as,

Your diet seems affordable too, i think i might be just not eating enough and not big enough portions which i shall adjust, i could add protein to porridge etc, roast up some kumara, potato's sunday night, pre-cook some chicken breasty's the night before, tuna sorted, thanx for the heads up on the mad butcher & paknsave specials, ive seen them before but when i get there theyve run out, but my partner asked them if i rang in the morning of a deal day theyll hold some for me, sorted.

Just another question, will your body adjust to that sort of increased intake or do you force feed?

Sorry, last question :pfft: Do you have any suggestions for cycling creatine?

Thanx again for the help :grin:

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2guns Veteran member

2guns

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Just another question, will your body adjust to that sort of increased intake or do you force feed

wat u mean force feed? if yr full to the point yr gonna throw up or be sick then i wouldnt reccomend stuffing it down, but those meals arent tht big... are u man or mouse? :lol:

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Dumbelldog Senior member

Dumbelldog

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is that your current diet ? or a proposed diet, looks pretty lean to me apart from your shakes dosent look like your getting much protein from the meals your eating, same with the carbs

heres what i ate so far today

0500 1 1/2 cups oat with yogurt and skim milk

1 scoop protien powder 24gms

cup of black tea

creatine

0630 workout

post workout gloucose water

0800 5 poached egg whites (only 2 yolks) on wholegrain flaxseed bread

0900 1 scoop protein and water

1030 250 gms chicken breast and a half kumara

1130 1 scoop protein powder with water

1230 2x tins 185 gm tuna half kumara

1330 2 scoops protein powder with water

1500 2x tins 185gm tuna and a whole kumara

1630 1 scoop protein powder

1742 about to have a feed and im bloody starving

smells like a few porkchops

between now and bed ill have a chicken meal and a shake before bed .

to make your protein powder go a lil further you might like to add skim milk powder , this what i used to do,

also eggs are cheap tunas fairly cheap rice is cheap, if you cant afford chicken breast buy thighs or drums on special and freeze em , same with breasts mad butcher sometimes has chicken breast at 7.99 kilo take advantage of things like that , iv got a big freezer so il go get a few whole beef rumps on special from pak n save ,slice weigh pack and freeze.

any way just a few ideas to save you bucks

:grin:

Shir I wish I could eat like that, there's just no bloody way! :shock:

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Atom-ant-2007 New member

Atom-ant-2007

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Just another question, will your body adjust to that sort of increased intake or do you force feed

wat u mean force feed? if yr full to the point yr gonna throw up or be sick then i wouldnt reccomend stuffing it down, but those meals arent tht big... are u man or mouse? :lol:

I is man, me eat, train, get big (Said while beating chest) :pfft:

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