Nutrition Plan........ideas??

[ricoshady]

Hi, thought i would attach my nutrition plan and get some feed back if i`m heading in the right direction.....

My goal is to " to get big and compete", i currently weigh 82 kg and would like to be a solid 90kgs with a low body fat content.

So any help would be appreciated.

Thanks

TRAINING LOG.pdf

[nicksmith3]

Hey brah. Cheers for posting up your plan. Maybe a good idea to throw it up on here in writing so people who don't use PDF can view it, yeah?

For one, if you want to get to 90kg lean. You're gonna have to ramp up your current diet. Like Android say's, if you want to get to 90kg. Eating like your 90kg can certainly be a good start.

I would drop your silly yougurt and muesli bar at 'smoko' for starters.

Basically you need to start running solid food day in day out every 3 hours or so. As an example running oats or brown bread/pasta/rice. With some Chicken/Steak/Tuna/Whey. Repeat this each day. :grin:

I hope you like your food! :pfft:

[startinfromscratch]

yep, nicksmith is on the money!

im on my first bulk, learning heaps - heres some of the things that ring true.

- be prepared to eat when you have to, even if you dont want to

- be prepared to eat foods that you dont like that much. im not much for rice, yet eat 4.5 cups of it a day...

- routine is your best friend! plan ahead, know/prepare what you are going to eat today, for tommorow. but routine gets results!

study the workout journals for food intakes man, compare them and use them as a 'volume' guide.

Hope this helps

[Luigi]

and a lot of your protein sources are incomplete so your not really getting 286g a day or close to it.

[nicksmith3]

and a lot of your protein sources are incomplete so your not really getting 286g a day or close to it.

You're giving him half the answer. This guy is asking for advice on his diet. He's obvously a newb and your telling him about incomplete proteins? LOL!

:clubbed: :smackbottom: :flames: :phear: \:D/

[Luigi]

and a lot of your protein sources are incomplete so your not really getting 286g a day or close to it.

You're giving him half the answer. This guy is asking for advice on his diet. He's obvously a newb and your telling him about incomplete proteins? LOL!

:clubbed: :smackbottom: :flames: :phear: \:D/

i see you that and raise you :computer: :crazy: :boohoo: :horseshit: :haha: :snap: :snap: :snap:

[nicksmith3]

and a lot of your protein sources are incomplete so your not really getting 286g a day or close to it.

You're giving him half the answer. This guy is asking for advice on his diet. He's obvously a newb and your telling him about incomplete proteins? LOL!

:clubbed: :smackbottom: :flames: :phear: \:D/

i see you that and raise you :computer: :crazy: :boohoo: :horseshit: :haha: :snap: :snap: :snap:

tuchet'!!

:wave: :flames: :banging: :dancing: :boohoo: :gunfire: :horseshit: :haha: :clubbed: :shrug: :protest: :poked: :smackbottom: :toilet: :jail:

[Luigi]

LOL!!!

ok complete proteins are proteins from animal sources

eg whey - protein powder, meats - eggs, protein from rice,oats, fruit etc is incomplete, protein is made up of bcaa's if there is just one missing it cannot be utilised by the body, so do not take incomplete proteins into account in your total protein consumption as they are of no real use to you but yes you can still use them to add calories.

and dont be scared of some takeaways eh!! \:D/ :arrow:

[nicksmith3]

LOL!!!

ok complete proteins are proteins from animal sources

eg whey - protein powder, meats - eggs, protein from rice,oats, fruit etc is incomplete, protein is made up of bcaa's if there is just one missing it cannot be utilised by the body, so do not take incomplete proteins into account in your total protein consumption as they are of no real use to you but yes you can still use them to add calories.

and dont be scared of some takeaways eh!! \:D/ :arrow:

Yeah, Luigi's into Double Whoppers and Big Mac's. They are the STAPLE of his OFFSEASON diet. Besides from the odd bit of town 'meat'. :grin: