deeepsouth_nz Posted November 5, 2007 Report Share Posted November 5, 2007 Just wondering what people think.....75-78kg male with 8% body fat offseason down to u70kg comp (68k last time at weigh in) and 3-4% body fat. 4 x gym sessions per week at 60-90min. 4-5 x 25min high intensity cardios.Meal 12x wholemeal toast with small spread of marmalade jam80g oats, 4tsp low fat yoghurt, 20g balance lean proteinpeppermint and green tea (omega and flaxseed caps)Meal 21x apple1x muffin OR cake OR scone etc (my 'cheat treat' as desired)1x chicken breastMeal 3150g kumara OR 1/2 can mexican beans150g brocolli, mushrooms, pumpkin etc1/2 can tuna100g brown ricepeppermint and green teaMeal 4 1x banana1x handful of nuts and raisinsMeal 51x chicken breast OR 1x steaksalad veges2x wrapsblack coffeeMeal 6 80g oats, 20g balance lean protein, 1 tsp glutamine(omega and flaxseed caps, vitamin c and echinacea )Post Training Drink *250ml low fat chocolate milk, 20g balance lean protein, 1tsp glutamineTypically I would do my weights after Meal 4 or Meal 5.I do 3-4 creatine cycles a year, usually near the end of a training block ie when Im starting to plateau. Im wanting to stay in U70kg class but obviously add more size to my legs and mid/lower back. I have no problems with my training structure or pre comp nutrition but just wondering if I could tighten anything up year round nutrition wise to see an even greater benefit? I have a pretty fast metabolism. Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted November 5, 2007 Report Share Posted November 5, 2007 I have a pretty fast metabolism. Quote Link to comment Share on other sites More sharing options...
deeepsouth_nz Posted November 5, 2007 Author Report Share Posted November 5, 2007 No takers huh?! The diet police must be on strike :wink: Oh and Im 5'8 and 1/2.....so reasonably tall for that category. Quote Link to comment Share on other sites More sharing options...
IronGame Posted November 5, 2007 Report Share Posted November 5, 2007 Do you find that thats enough protein for optimal growth? Do you know what yur daily total is? Quote Link to comment Share on other sites More sharing options...
deeepsouth_nz Posted November 5, 2007 Author Report Share Posted November 5, 2007 By my calculations I get 20-30g protein every meal, so that would be 1.5-2.0g per kg of bodyweight. Science shows no benefit of getting any more additional protein than this.....I like to save having a higher protein intake for when my body is depleted ie cutting up for a comp to minimise as much muscle wastage as possible. I think if I did it everyday I wouldnt get the same benefit come comp time. Quote Link to comment Share on other sites More sharing options...
IronGame Posted November 5, 2007 Report Share Posted November 5, 2007 By my calculations I get 20-30g protein every meal, so that would be 1.5-2.0g per kg of bodyweight. Science shows no benefit of getting any more additional protein than this.....I like to save having a higher protein intake for when my body is depleted ie cutting up for a comp to minimise as much muscle wastage as possible. I think if I did it everyday I wouldnt get the same benefit come comp time.Thats fair enough, as long as thats what works for you and your not just relying on scientific data, as we all know that when it comes to training and nutrition science is always changing and can only take us so far.For me personaly I find that if I get less than 300-350gms a day ( @ 105-110kg) I will not grow at an optimal rate and as you say I increase this pre comp to 450+. Quote Link to comment Share on other sites More sharing options...
Small Posted November 5, 2007 Report Share Posted November 5, 2007 By my calculations I get 20-30g protein every meal..meal 4?thats alot of nuts :pfft: Quote Link to comment Share on other sites More sharing options...
deeepsouth_nz Posted November 5, 2007 Author Report Share Posted November 5, 2007 Ah my hands not that big :pfft: Quote Link to comment Share on other sites More sharing options...
blairandkelly Posted November 5, 2007 Report Share Posted November 5, 2007 wouldnt plan on puttin on any decent size there bro with that diet , you want them legs to grow you gotta feed em more protein. Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted November 5, 2007 Report Share Posted November 5, 2007 Looks good, so long as you're eating above your maintenance. If you're not gaining as you'd like after a couple of weeks you could always add in a bit more or just cut down on one of your cardio sessions hey. 'Spose you could slot in a protein shake at meal 4 if you were after more cals Do you do your own nutrition/training pre-comp? Quote Link to comment Share on other sites More sharing options...
deeepsouth_nz Posted November 5, 2007 Author Report Share Posted November 5, 2007 wouldnt plan on puttin on any decent size there bro with that diet , you want them legs to grow you gotta feed em more protein.Can you guys suggest where I should up the protein then?I have a diet plan precomp through a friend from Jo Stewart....works a treat Quote Link to comment Share on other sites More sharing options...
blairandkelly Posted November 6, 2007 Report Share Posted November 6, 2007 meal 1 id replace your shake with scrambled eggs , id have the shake between meal 1 and 2, meal 3 eat the whole can of tuna, id have another shake between meals 3 and 4 also maybe have some cottage cheese with the nuts in meal 4, and have a double serve of powder with skim milk before bed , Quote Link to comment Share on other sites More sharing options...
deeepsouth_nz Posted November 6, 2007 Author Report Share Posted November 6, 2007 So just some minor things then.....noted thanks Quote Link to comment Share on other sites More sharing options...
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