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Hows my diet looking???

manwithav8

By manwithav8
in Diet & nutrition

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manwithav8 Member

manwithav8

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Been lurking for along time and reading up on what I need to eat/do.. I am male, 31, currently weigh 70kg and stand almost 6 foot tall.

My goals are to add muscle mass and gain strength. Short term goal is to add 5kg as quick as possible and long term goal is to reach a weight of 85-90kg.

Anyway, onto my meals.

M1 - 3 poached eggs on 2 slices of wholemeal toast and double serve of whey with banana and pottle of yoghurt.

M2 - Either 185g tuna on 2 slices of wholemeal toast or, 500calorie shake.

M3 - 150g skinnles boneless chicken with half cup of cooked rice and cup of veges.

M4 - 500 calorie shake. (pre workout)

M5 - Banana and double serve of whey mixed with water ( post work out)

M6 - 150g Chicken/Steak or fish, cup of veges, cup of potatoes or rice

M7 - Double serve of whey mixed with milk 1 hour before bed.

I am happy with the portions I am eating, my appetite is healthy and I'm not feeling over full. I also drink up 3 litres of water throughout the day.

I have no idea if I am eating how I should so if anyone can help me tweak it to help me achieve my goals that would be much appreciated.

Cheers

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manwithav8 Member

manwithav8

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Not getting that much fat so I put some flaxseed oil in my shakes from time to time.

The 500ish calorie shake is 1 cup low fat milk, 2 serves of whey, 1 cup dry oats, banana and a tablespoon of peanut butter. Mix is all up and chew it down lol.

I found some recipies online for shakes that range fro 500 to 1000 calories. I have found them great for morning and afternoon tea instead of shoving some more food down the hole..

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Luigi Veteran member

Luigi

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diet looks alright

long term goal should be 95kg's that would be a good weight for your height

drink more than 3 litres of water a day. 5 would be much better.

try not to have too many shakes instead of proper food

up your meat servings to 200g

add more carbs - bigger servings

if you want to grow quickly then your gonna have to make sure your never hungry or feel the need to eat because your stoumachs empty. in other words eat till your full and dont go more than 3 hours without a meal but 2 would be better.

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manwithav8 Member

manwithav8

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Yip, 95 would be good, or even better, 100kg but I am trying to be realistic. Anything over 85 I will be stoked with.

I could easily replace meal 2 with solid food as I often have a can of tuna on toast rather than a shake. I have been using the shakes to add calories simply untill my boday adapts to the extra food..

I will start measuring my meat portions to be larger. I have been reading alot for the ectomorph and the general idea is that for us, a 50/30/20 with carb intake to be more than protein seems to do the trick.

My plate has more rice or potatoes than anything. This is my firt week at so hopefully will see some change in a few weeks...

Thanks for the advice Luigi

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Luigi Veteran member

Luigi

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sweet as

keep us update eh!

and i too have the ectomorph bodytype and eating HEAPS of carbs helps a lot.

I can see how heaps of carbs helps but do you get a tad worreid about the fat storage or do you just think weight is weight for now??

nah, coz i lose weight/fat very easily so im not worried about putting on a few extra kgs of fat.

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manwithav8 Member

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I know what your saying.. I am in the military and haven't done PT for 10 months, I eat enough for 2 people at dinner time cos I hate wasting food. I haven't put on an ounch all year, even though I have been doing nothing physical. Ran a fitness test and a battle efficiency test a couple of weeks ago. Blew most others out of the water that had been training all year...

While I like the fact I am naturally fit, I hate the fact I can't put any weight on.. A goal weight of 90kg is going to be a long hard road, I can see that..

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Gym rat Veteran member

Gym rat

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Manwithhav8 I would also suggest taking creatine as well in the way of creatine I suggest useing Balance creatine which cheap to buy a one kg tub of balance creatine will cost $33.90 plus you get 50 servings out and plus it is a lot cheaper to buy comapre to the othe creatines that are out there which are very expensive.When you do start taking creatine I would increase your water intake to 6 litters of water per day.

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manwithav8 Member

manwithav8

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Manwithhav8 I would also suggest taking creatine as well in the way of creatine I suggest useing Balance creatine which cheap to buy a one kg tub of balance creatine will cost $33.90 plus you get 50 servings out and plus it is a lot cheaper to buy comapre to the othe creatines that are out there which are very expensive.When you do start taking creatine I would increase your water intake to 6 litters of water per day.

Yeah I am looking at that but I would probably take the creatine on non training days as the Animal Pump has a full dose of greatine in it...Taking normaly creatine on my off days will keep my levels nice and high.

I have 1/3 of EAS Phosphagen left so will finish that then look at the balance stuff. I have just upped my water intake to between 4-5 litres a day and trying to get the body used to it all over again.. Way to many toilet trips to even be able to leave the house at the moment. I take on about a litre and a half during a work out....

The animal pump gets me so phsyc'd that I have to do something during rest periods, so I'm either lifting or drinking water..

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Luigi Veteran member

Luigi

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Yeah I am looking at that but I would probably take the creatine on non training days as the Animal Pump has a full dose of greatine in it...Taking normaly creatine on my off days will keep my levels nice and high.

I have 1/3 of EAS Phosphagen left so will finish that then look at the balance stuff. I have just upped my water intake to between 4-5 litres a day and trying to get the body used to it all over again.. Way to many toilet trips to even be able to leave the house at the moment. I take on about a litre and a half during a work out....

yea i take my creapure creatine every day then on training days i take powerhorse creatine which is a preworkout supp and contains 3 dif kinds of creatine.... you may as well take your normal crea mono on training days too. how much is in the animal pump 5g ? which isnt much...

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manwithav8 Member

manwithav8

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Yeah I am looking at that but I would probably take the creatine on non training days as the Animal Pump has a full dose of greatine in it...Taking normaly creatine on my off days will keep my levels nice and high.

I have 1/3 of EAS Phosphagen left so will finish that then look at the balance stuff. I have just upped my water intake to between 4-5 litres a day and trying to get the body used to it all over again.. Way to many toilet trips to even be able to leave the house at the moment. I take on about a litre and a half during a work out....

yea i take my creapure creatine every day then on training days i take powerhorse creatine which is a preworkout supp and contains 3 dif kinds of creatine.... you may as well take your normal crea mono on training days too. how much is in the animal pump 5g ? which isnt much...

Actually I think it might only be 3g of creating in the animal pump..

Looks like I will be dosing up on creatine from now on. Never thought to check the levels it carried...

I could be wrong though. 3000mg of creatine per serve.

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Luigi Veteran member

Luigi

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Yeah I am looking at that but I would probably take the creatine on non training days as the Animal Pump has a full dose of greatine in it...Taking normaly creatine on my off days will keep my levels nice and high.

I have 1/3 of EAS Phosphagen left so will finish that then look at the balance stuff. I have just upped my water intake to between 4-5 litres a day and trying to get the body used to it all over again.. Way to many toilet trips to even be able to leave the house at the moment. I take on about a litre and a half during a work out....

yea i take my creapure creatine every day then on training days i take powerhorse creatine which is a preworkout supp and contains 3 dif kinds of creatine.... you may as well take your normal crea mono on training days too. how much is in the animal pump 5g ? which isnt much...

Actually I think it might only be 3g of creating in the animal pump..

Looks like I will be dosing up on creatine from now on. Never thought to check the levels it carried...

I could be wrong though. 3000mg of creatine per serve.

yea 3g, not really enough, most of those pre workout products are designed to eb used with a postworkout product carrying around the same/ or more amount.

get sum cheap crea mono and add it in!

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manwithav8 Member

manwithav8

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Well the diet appears to be working.. 1.3kg in a week and a half. I am really hoping the extra weight isn't just water retention or something that is going to dissappear within the next week. Its almost motivation to eat more just to make sure the weight doesn't come off.

I start back at work next week which also means PT, ( alot of cardio ) and there is no way around it for me. So what do I do then?

Do eat a sh*t load for breakfast but risk throwing it all up due to exercise or is it better to have a normal breakkie and a big amount after the PT?

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Sheta Member

Sheta

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Not getting that much fat so I put some flaxseed oil in my shakes from time to time.

The 500ish calorie shake is 1 cup low fat milk, 2 serves of whey, 1 cup dry oats, banana and a tablespoon of peanut butter. Mix is all up and chew it down lol.

I found some recipies online for shakes that range fro 500 to 1000 calories. I have found them great for morning and afternoon tea instead of shoving some more food down the hole..

Crunchy banana nut shake. Why not soak the oats overnight to make it smoother?

Try: pottle yogurt, cup milk, cup berries, 1/2 banana, protein powder, 1 T peanut butter or flax oil. Water to thin.

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manwithav8 Member

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Hey Sheta, that sounds close to my normal shake anyway actually...

Cup of milk, double serve of strawberry whey (just started new flavour) either a whole banana or a whole apple, pottle of yoghurt and half a cup of oats. Going to go to a full cup of oats maybe in the next week to super charge the weight gain.

I find if I blend for a while the oats mix in quite well cos the fruit makes it nice and thick anyway...I have just started using apples and must say it is rather nice that way..

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Luigi Veteran member

Luigi

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Well the diet appears to be working.. 1.3kg in a week and a half. I am really hoping the extra weight isn't just water retention or something that is going to dissappear within the next week. Its almost motivation to eat more just to make sure the weight doesn't come off.

I start back at work next week which also means PT, ( alot of cardio ) and there is no way around it for me. So what do I do then?

Do eat a sh*t load for breakfast but risk throwing it all up due to exercise or is it better to have a normal breakkie and a big amount after the PT?

sorry but what is PT ?

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