Is this a good diet plan?

[nite41]

Hi

I've been following this diet plan for more than 2 months now. But i do not see 'considerable' change in my muscle build-up. I work out for 5-6 days a week, including weightlifting and high-intensity-interval-training. I weigh 83 kgs and am 5'11" tall. My body fat is somewhere near the 16-17% mark. So here it goes:

1 scoop Optimum Nutrition 100% Gold Standard Whey

Workout

2 scoops ON 100% Whey + 5g ON Creatine + 200ml Juice

300ml 99.9% fat-free Anchor Super Trim milk + 3 Weetbix biscuits + 1 scoop ON 100% Cassein

2 Wholemeal Breads + 32g Fruit Spread Jam

1 Long Black Coffee

2 Wholemeal Breads + 20g Peanut Butter + 1 Apple

1 Long Black Coffee

1 Maggi Baked Noodles + 1 scoop ON 100% Whey

200g Frozen Veges / Oats + 30g Cornflakes

1 Long Black Coffee

1 scoop ON 100% Cassein

So this is it! It comes to around 2391 calories.

Protein: 203.1g (34%)

Carbs: 322.3g (54%)

Fat: 28.2g (12%)

So what's missing? Something is! Coz i'm not gaining a lot of muscle.

All the experts here, please help me out.

Thanks a lot!

[becbec]

less carbs, more protien

try replacing your peanut butter and jam on bread with rice and chicken or tuna

also cut the noodles, these will do you no good

[PT]

Yep I agree some pretty empty carbs there! Replace your noodles, cornflakes & bread with some oats, kumara and rice. Also as becbec said add in some real protein like tuna, salmon, chicken and egg whites. Have you considered going to see a nutritionist?

[nite41]

less carbs, more protien

try replacing your peanut butter and jam on bread with rice and chicken or tuna

also cut the noodles, these will do you no good

Thanks! I was beginning to get bored of the bread stuff anyways! Now i have an excuse. Brown rice with chicken and ranch sauce would be awesome. By the way, what do i replace my noodles with?

Thanks again.

[nite41]

Yep I agree some pretty empty carbs there! Replace your noodles, cornflakes & bread with some oats, kumara and rice. Also as becbec said add in some real protein like tuna, salmon, chicken and egg whites. Have you considered going to see a nutritionist?

I do have Oats every other day. I'll add some Brown Rice, Chicken and egg whites soon. I cannot have tuna/salmon as i'm allergic to seafood. I can have chicken though. It's just that i live in a hostel with limited cooking facilities. So cooking is a 'mission'!

[yooomoma]

:shock: wow that is a terrible diet plan. Maybe you should try get some protein from chicken and read meat

[PT]

Chop Chop chicken (in a can) is a really good option if you have limited cooking facilities.

[nite41]

Chop Chop chicken (in a can) is a really good option if you have limited cooking facilities.

Yeah, i guess it'll be much easier than cooking chicken breasts! Thanks bro.

[nite41]

:shock: wow that is a terrible diet plan. Maybe you should try get some protein from chicken and read meat

'Chop Chop Chicken' in a can should be alright i guess?

[musclenz]

Not enough calories you should be heading up to 4000 ed. Too many simple carbs jam, cornflakes, noodles. Replace as suggested ^^ by complex carbs brown rice (you can cook up a pot full to last several days store in fridge, microwave when required), baked potato, kumara, rolled oats, vegetables, salads, banana etc. Definately short of real protein - chicken, turkey, lean red meat. Add some good fats like fish oil, flaxssed oil, walnuts. Its all about eating protein to repair muscle & generate new growth, low GI carbs for energy & stamina. Nutrition - 80%, Exercise - 20%.

[nite41]

Ok! Here's an update for my diet. I've tried to include stuff that you guys told me about. Let me know if it's alright. If not, what to change?

1 scoop Optimum Nutrition 100% Gold Standard Whey

Workout

2 scoops ProLab N Large II+ 5g ProLab Creapure Creatine

500ml 99.9% fat-free Anchor Super Trim milk

150g Brown Rice + 160g Chop-Chop Chicken

1 Long Black Coffee

45g Nuts (Almonds, Macadamia, Walnut) + 1 Apple

1 Long Black Coffee

250ml 99.9% fat-free Anchor Super Trim milk with Milo

200g Frozen Green Veges / Oats (alternate days)

1 Long Black Coffee

1 scoop ON 100% Cassein

It comes to around 2575 calories. So it's approximately 50% Carbs, 30% Protein and around 20% fats.

Is this ok? I did some research and found out that my Basal Metabolic Rate (BMR) is around 1900 calories. And approximately 350-400 calories for my workout. So i guess 2575 calorie intake should be fine.

But then again, you guys know a lot more than i do. So please advise.

Thanks so much for all the posts till now!

[gazza]

looks like you've done some homework :nod:

try it foe a couple of weeks and see how you respond, i'm sure the other guys on here with more knowledge than me will more constuctive.

are you trying to bulk or cut?

[Big_J]

Is this ok? I did some research and found out that my Basal Metabolic Rate (BMR) is around 1900 calories. And approximately 350-400 calories for my workout. So i guess 2575 calorie intake should be fine.

Well its ok if you dont want to grow :pfft:

[AlBundy]

those bmr calculators on the internet are horseshit, too many individual genetic factors involved when it comes to your metabolism. not to mention the fact it probably dosnt factor in the calories you burn from exercising.

[Gym rat]

My thought excatley yes those BMI or BMR calculators on the internet are horseshit plus I dont bother to use them at all plus I think they are a waste of time using them.

[gazza]

My thought excatley yes those BMI or BMR calculators on the internet are horseshit plus I dont bother to use them at all plus I think they are a waste of time using them.

another original comment from gym rat :doh:

BMR is ok as a rough guide imo but you need to trial a plan and adjust it accordingly as you go. give your above diet a crack

[gazza]

My thought excatley yes those BMI or BMR calculators on the internet are horseshit plus I dont bother to use them at all plus I think they are a waste of time using them.

another original comment from gym rat :doh:

BMR is ok as a rough guide imo but you need to trial a plan and adjust it accordingly as you go. give your above diet a crack

just glanced over your diet again i'm definately no expert, but it still lacks some real food sources of protein, where's the chicken breast, steak etc

veges/oats as a meal is lacking get some protein in here

[Sportsgirl]

Are you sure your numbers are right? They don't look right to me. Unless those protein powder scoops are HUGE.

Is this ok? I did some research and found out that my Basal Metabolic Rate (BMR) is around 1900 calories. And approximately 350-400 calories for my workout. So i guess 2575 calorie intake should be fine.

But then again, you guys know a lot more than i do. So please advise.

Thanks so much for all the posts till now!

Yes but you also need to factor in everyday living. Basal Metabolic Rate = if you're lying in bed not moving. Do you have an active job or a sedentary job? I think you should be taking in at LEAST 2700 calories for muscle growth. If you don't gain weight in a few weeks then add another 100-200 calories and see if that works.

Also, what's your training plan? Be careful with HIIT when trying to gain muscle, it's an extra stress on the body and can be counterproductive for muscle growth.

[flexingtonsteel]

:pfft: :pfft: :pfft: i dont know what 1 is worst

[nite41]

Well, i was kinda expecting replies saying that the calorie intake is low. :wink:

And i was right!

I tried to increase the calorie intake. The easiest way was to increase the intake of brown rice. But when i do that, the overall protein percentage drops below 30% and the carbs go up. That's the problem!

As for chicken breasts/steak, i live in a hostel with limited cooking facilities. So cooking such stuff is difficult for me. No wonder, i chose canned chicken.

Also, i've tried to keep the diet within my budget (approx $115/week for food). And the current diet comes to approx $114/week. Those supplements take up a lot of $$ ! :shock:

So you see the problems!

Side note: How much do you guys spend on food per week (including supplements)?

[Dr.Jackal]

Well, i was kinda expecting replies saying that the calorie intake is low. :wink:

And i was right!

I tried to increase the calorie intake. The easiest way was to increase the intake of brown rice. But when i do that, the overall protein percentage drops below 30% and the carbs go up. That's the problem!

As for chicken breasts/steak, i live in a hostel with limited cooking facilities. So cooking such stuff is difficult for me. No wonder, i chose canned chicken.

Also, i've tried to keep the diet within my budget (approx $115/week for food). And the current diet comes to approx $114/week. Those supplements take up a lot of $$ ! :shock:

So you see the problems!

Side note: How much do you guys spend on food per week (including supplements)?

Why are you so fixated on numbers?

Seriously stop overthinking it so much, your protein will drop below 30% if you increase brown rice! so what, eat more protein. Forget about cal calculators, if you want to grow eat more untill you start growing, if you want to lose weight eat less. Real simple

[bigmd]

Well, i was kinda expecting replies saying that the calorie intake is low. :wink:

And i was right!

I tried to increase the calorie intake. The easiest way was to increase the intake of brown rice. But when i do that, the overall protein percentage drops below 30% and the carbs go up. That's the problem!

As for chicken breasts/steak, i live in a hostel with limited cooking facilities. So cooking such stuff is difficult for me. No wonder, i chose canned chicken.

Also, i've tried to keep the diet within my budget (approx $115/week for food). And the current diet comes to approx $114/week. Those supplements take up a lot of $$ ! :shock:

So you see the problems!

Side note: How much do you guys spend on food per week (including supplements)?

Why are you so fixated on numbers?

Seriously stop overthinking it so much, your protein will drop below 30% if you increase brown rice! so what, eat more protein. Forget about cal calculators, if you want to grow eat more untill you start growing, if you want to lose weight eat less. Real simple

DR JACKAL is right, dont get so caught up on the numbers.work out how much protein you need, eat plenty of good carbs and fats if you start getting fat drop the carbs back, if you start getting lighter make the adjustments in your carbs and fats, just make sure that protein goes in regualy. i see too much of people trying to workout there diet as if they were in a lab (training at times too), suprise suprise just about like eveything else, really does what a text book say actually work once your out in the real world, Bodybuilding ant no different. You have to learn from your own body and how it responds and make sure you get the right advice from those that know what they are talking about.

[nite41]

Thanks Dr Jackal and bigmd. I'll try this diet for few weeks and see how it goes.

btw Dr Jackal, is that your arm in the pic? It's HUGE!

[roadie]

hey guys whats so bad with the maggi noodles? the are made of wheat.....most people couldnt tell them apart from oats standing in a paddock

i appreciate there are some other minor amounts of rubbish in their but essentially a good serve of carbs in my book (currently)

in the past my wife has bought cup noodles - now thats a big mistake..... 10% fat

[Construction Soldier]

630am-protien shake with oats (raw oats all good)(I used to put flax oil in here too.). or protien shake with with 3 or 4 weetbix(sometimes with jam-though there is debate about this some say yes in morning, others say only after workout-jam=sugar=insulin response). orr....eggwhites about 8 and the carbs mentioned above

about 9 or 10-brown rice, veg, -tuna/chicken/salmon/steak/lamb

1 or 2-brown rice,veg,-tuna/chicken/salmon/steak/lamb

dont make these portions massive, just aim for 30 g of protien and enough to eat it with really. blow out on carbs and you will pay for it later.

pre workout-half hour-couple of weetbix,-tuna/other meats ( I usually have tuna sandwhich or weetbix and another sorce of protien, just a slow carb & protien)

Immediatly before workout-protien shake, arginine

15- after workout, protien shake, glucose/orange/apple = simple sugar insulin responce ( anabolic and glycogen stores replenish) (about 40 g carbs is ideal)if you take creatine, take it now.

dinner- veges, sorce of meat (chicken or fish) thou watch steak, many calories. this is personal though..

snack-egg whites

bedtime-protien shake.

this is what I expirienced gains on. have left out sups,they are personal choice and are taken when recommended on the bottle or such etc. vege are a free food ( within reason!) cause they are good for you. the two lunch ones usualy I have tuna-cause its easy, and cheeper. never worked out calories but i gained muscle on this, bit time.

Iv been taught only supps you really need is protien, and arginine, creatine if you want it. personal choice though.

put about min 2 litres of water into the tank.

this was taught to me by expirienced people. I would love to hear your opinions on this too.

Dont forget multi vitamins, flax oil, etc. and SLEEP.

DO THIS AND YOU WILL GROW.