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Nutiriton Plan - Feebback/Help Please

tommy

By tommy
in Diet & nutrition

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tommy New member

tommy

Posted
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I've been stuck on 81kg for a few months (looking for some lean gains). Feels like I have hit a plateau.

I have started keeping a journal of my food intake and it goes as follows:

Meal 1: 4x Wholemeal Toast with Flaxseed Oil, Protein Shake

Cals 495, Protein 35g, Carbs 65g, Fat 13g

Meal 2: Oats, Skim Milk, Egg Whits

Cals 430, Protein 46, Carbs 49, Fat 3.5g

Meal 3: Tuna, Rice, Broccoli (somtimes subst rice for Kumara)

Cals 440, Protein 38g, Carbs 50g, Fat 2.5g

Meal 4: Protein Shake, Almonds, Fruit (few Mandarins or a Banana)

Cals 320, Protein 32g, Carbs 37g, Fat 18g

Meal 5 (post wout): Protein Shake

Cals 140, Protein 25g, Carbs 5g, Fat 2g

Meal 6 (within 45min of meal 5): Meat (fish, salmon, chicken or steak), Rice or Kumara, Veges (Broccoli or Cabbage coleslaw w/o mayo)

Cals 550, Protein 50g, Carbs 80g, Fat 10g (rough averages)

Meal 7: Egg whites

Cals 115, Protein 26, Carbs 2.5, Fat 0

Totals: Cals 2490, Protein 252g, Carbs 288g, Fat 49g

Training: 5x week weights, 2x week high intensity cardio

Supplements: other than the shakes, twinlab daily one multi-vitamin each day.

Water: about 3 liters per day

I am thinking I need to up the calories (carbs and fat) a little - maybe to 2600 cals or something.

any feedback/comments appreciated.

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Flex Senior member

Flex

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Good on you for keeping a food diary but you need a new calculator. Some of your calorie totals are way off for the macro breakdowns -

meal 1 - 517 cals

meal 2 - 411

meal 3 - 374

meal 4 - 438 cals

meal 5- 138

meal 6 - 610

meal 7 - 114

There's 9 cals/gram in fat and 4cals/g in carbs and protein so your current total cals comes to 2602 - not 2490.

The diet looks pretty good - One thing I'd change would be to add a good hit of carbs (up to 80g or so) to your post workout shake to spike insulin and restore muscle glycogen.

The plateau may not actually be the diet - when was the last time you made changes to your training?

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Gym rat Veteran member

Gym rat

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Tommy I would stop having bread my suggested meal plain for you would be

Meal 1 one cup of oats with 200ml of fresh and fruity yogart with one tsp of Flaxseed with egg whites ,one banana and protein shake

Meal 2 smoothie with 500ml of skim milk mixed with 200ml of fresh and fruity yogart and banana blend in

meal 3 one cup of brown rice with the cups of mixed veggies with 200g of chicken or tuna or salmon

meal 4 two rice cakes toped with vegemite or peanut butter tuna with one apple

meal 5 post work out Protein shake that is good

meal 6 one cup of brown rice or one cup of Kumara with two and half cups of mixed vegges ditch the mayo in the way of meat have 200g salmon,chicken and steak once a week.

meal 7 protein shake before bed

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Flex Senior member

Flex

Posted
Posted
Tommy I would stop having bread my suggested meal plain for you would be

Meal 1 one cup of oats with 200ml of fresh and fruity yogart with one tsp of Flaxseed with egg whites ,one banana and protein shake

Meal 2 smoothie with 500ml of skim milk mixed with 200ml of fresh and fruity yogart and banana blend in

meal 3 one cup of brown rice with the cups of mixed veggies with 200g of chicken or tuna or salmon

meal 4 two rice cakes toped with vegemite or peanut butter tuna with one apple

meal 5 post work out Protein shake that is good

meal 6 one cup of brown rice or one cup of Kumara with two and half cups of mixed vegges ditch the mayo in the way of meat have 200g salmon,chicken and steak once a week.

meal 7 protein shake before bed

Gym rat - Can you stop recommending rice cakes to everybody. Rice Cakes are shit - you may as well spoon white sugar into your mouth for all the nutritional value they provide. His original diet's good, and while I assume your suggestions are meant to be helpful they aren't particularly good in this case - fresh and fruity yogurt is so full of simple sugars it's not funny. And Rice cakes and peanut butter is not a meal for someone wanting to get lean.

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bj powerL Member

bj powerL

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Agree with Flex, the plan is good as it is, just add some Carbs to that post workout, and yes it could well be your training intensity. Remember that even if you have a trainer, it's not the trainer...it's what you bring to the training, sometimes that push 'beyond' what you are giving to it already might be the key. If you have no trainer seek the advise of a trainer who specialises in Bodybuilding and gains and I'm not suggesting you see that person all the time. Just get in with a couple of sessions and get the trainer to write you a specific program that you can follow. A few tweeks here and there may be what is needed for the gains you're looking for. What do you have to lose bud?

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GreekAdonis Senior member

GreekAdonis

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Gym rat - Can you stop recommending rice cakes to everybody. Rice Cakes are shit - you may as well spoon white sugar into your mouth for all the nutritional value they provide. His original diet's good, and while I assume your suggestions are meant to be helpful they aren't particularly good in this case - fresh and fruity yogurt is so full of simple sugars it's not funny. And Rice cakes and peanut butter is not a meal for someone wanting to get lean.

I agree. While I am no expert nor claim to be, rice cakes increase blood-sugar levels which causes the body to store extra sugar as fat.

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2guns Veteran member

2guns

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Up the calories.

how would u suggest he do this, eat more shit? or eat wat foods?

its all very well saying up calories, i could eat more calories than anyone oin this site if i ate choclate bars and ice creams all day...... wat good would that do?

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tommy New member

tommy

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Thanks for all the advice guys.

I will be adding more carbs (~80g) to my post workout shake to start with. Dextrose (I think its avail at countdown)? This would give me about 320cals and take me towards 3000cal total on training days.

Will also think about getting a PT to assess things.

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Luigi Veteran member

Luigi

Posted
Posted
Thanks for all the advice guys.

I will be adding more carbs (~80g) to my post workout shake to start with. Dextrose (I think its avail at countdown)? This would give me about 320cals and take me towards 3000cal total on training days.

Will also think about getting a PT to assess things.

why not try a dietician instead?

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