Critique my diet

[holdenman]

Just started a new diet, please give me any suggestions/tips..

Meal 1, 7am - 1 Cup oats, 200ml skim milk, banana, protein shake with 15ml flaxseed oil

Meal 2, 10am - 4 scrambled eggs (whole), 2 pieces dark rye bread with vegemite

Meal 3, 12.30pm - 3/4 Cup (uncooked) brown rice, 1/2 cup green beans, 160g chop chop

Meal 4, 3pm - 1 large kumara, protein bar

Pre workout - Superpump 250

Post workout - Double serve protein shake mixed with Musashi R creatine recovery stack

Meal 5, 6.30pm - Approx 250g either steak/pork/chicken, mixed veges, 1/2 cup (uncooked) brown rice

Meal 6, 9pm - Protein shake with skim milk

Works out to approx 600g carbs, 200g protein, 60g fat for around 4000 calories.

When I say uncooked after the rice, I mean thats how much before I cook it not that I eat it straight out of the pack lol.

Have put on 2kg in the first week of doing this after doing CKD, so assume that its mainly water/glycogen??

[Luigi]

bit of backround ? e.g current weight, training goals, history etc...

[holdenman]

22yo, 85kg, 182cm. Bodyfat 20% at a guess??

Started training approximately 2 years ago, was going pretty well up until the start of this year basically had 3-4months off completely (lost focus when moving house, no training partner, having to change gym). Back into it now though, doing a 5 day split, mon-chest tue-back wed-legs thu-shoulders fri-arms and sometimes an abs and cardio session in the weekend. Keep workouts to no more than 50mins, basically everything to failure at around 8 reps, lots of compound movements squats, deadlifts, bench press etc etc. After a lot of reading have realised that I never really had diet even close to being in check until maybe a few months ago, which is why Im trying to sort out now.

Short term goals - consistency and to put on some quality mass & strength

Long term goal - Over 100kg at 10% or less bf

[Luigi]

22yo, 85kg, 182cm. Bodyfat 20% at a guess??

Started training approximately 2 years ago, was going pretty well up until the start of this year basically had 3-4months off completely (lost focus when moving house, no training partner, having to change gym). Back into it now though, doing a 5 day split, mon-chest tue-back wed-legs thu-shoulders fri-arms and sometimes an abs and cardio session in the weekend. Keep workouts to no more than 50mins, basically everything to failure at around 8 reps, lots of compound movements squats, deadlifts, bench press etc etc. After a lot of reading have realised that I never really had diet even close to being in check until maybe a few months ago, which is why Im trying to sort out now.

Short term goals - consistency and to put on some quality mass & strength

Long term goal - Over 100kg at 10% or less bf

Hey all, been reading around theses forums as well as a few others for a while now, thought Id make a post..

First of all some backgroung info, Im 23years old 6ft 87kg @18% bodyfat, have been training solidly for almost 2years now.

you seem to be getting younger with each post :pfft:

meal 4 have some fast absorbing carbs and a decent amount of protein, protein isnt enough put 250g meat in there.

have another whole meal at 9. meat and carbs, then have your protein shake with milk straight before bed.

[holdenman]

LOL! Must have been the brain fog from not eating carbs! I am 22 though..

I have been trying to eat lots, am struggling a bit with certain meals, but i find the more I eat the more I can eat if that makes sense. So will keep forcing it down to try and up the volume.

Should I be concerned at all with putting on excess bodyfat? Or should eating clean keep it to a minimum anyway?

Thanks for the feedback

[Gym rat]

Your diet look fine to me as well if dont have any milk put in 200ml of yogart.

[Luigi]

LOL! Must have been the brain fog from not eating carbs! I am 22 though..

I have been trying to eat lots, am struggling a bit with certain meals, but i find the more I eat the more I can eat if that makes sense. So will keep forcing it down to try and up the volume.

Should I be concerned at all with putting on excess bodyfat? Or should eating clean keep it to a minimum anyway?

Thanks for the feedback

yea should try keep bodyfat around 15% when bulking so your a bit on the high side, if you cant flex it - its fat! at 15 percent you should be able to just see your abs in the morning so cut out fats etc till you get to this point or if your there already then go hard, what city u in ?

[holdenman]

Might have to get bodyfat checked, have got bf scales but they seem to be really inaccurate as they say I am anywhere from 18-28% depending on what settings I chose!? Now I know im not 28% lol.

Im in central Auckland

[Luigi]

Might have to get bodyfat checked, have got bf scales but they seem to be really inaccurate as they say I am anywhere from 18-28% depending on what settings I chose!? Now I know im not 28% lol.

Im in central Auckland

yea mine say 26% no matter what i look like so there all shit unless u use the expensive ones. yea either get it checked or chuck sum pics up and people will guesstimate for you, thought about entering the nzbb comp ?

[ramy]

you put on 2 kgs in first week your eating alot of carbs the problem with eating alot of carbs is that you stress your body of its insulin as your blood sugar is always high. if your trying to gain lean muscle you should try get your carbs from fruit things like brown rice and oats are good too but all you really need are calories. eating more than 3 whole eggs a day is bad. im trying to gain lean muslce and this is my plan. are you aware of insulin spikes?

7 am- peanut butter on 3 whole grain bread, yoghurt, banana skim milk really what ever you eat in the morning is just for energy period but you wanna have a good amount of protein simply becuase of the fact after waking up your body is starving for protein after a workout the evening before even if you drink protein before you sleep

10 am - 3/4 whole fruits and multis, fish oil caps, glucos caps, compensate lack of protein with shake

12 pm - 3 whole grain bread can of tuna

3 pm horsepower preworkout and a shake(important pre workout get bcaas gluitmine ready for recovery before you get in gym along with alanine and arginine for added performance to your pre work) and a hand full of peanuts (15 GI high in calories)

6 pm pitted dates (103 GI) shake with 2-3 grams of creatine for recovery

6.30-7 pm meal of fish, chicken, beef or dry pork (roughly 200 grams)

8-30 pm 8-10 egg whites drunk raw or boiled

9 pm shake

i try only eat a little amount of carbs and its only for energy and theyre all complex carbs and even the minute amount of carbs i intake im considering cutting them out.im looking only to consume more calories instead and eat my carbs as they come in foods like fruits n veges.

[holdenman]

Your diet look fine to me as well if dont have any milk put in 200ml of yogart.

Out of interest gymrat, what type of yoghurt do you eat?

[holdenman]

Might have to get bodyfat checked, have got bf scales but they seem to be really inaccurate as they say I am anywhere from 18-28% depending on what settings I chose!? Now I know im not 28% lol.

Im in central Auckland

yea mine say 26% no matter what i look like so there all shit unless u use the expensive ones. yea either get it checked or chuck sum pics up and people will guesstimate for you, thought about entering the nzbb comp ?

Think I might try organise to get it checked.. Nah havent really considered it would rather get to where Im happy with before I post up pics for everyone else to comment

[holdenman]

you put on 2 kgs in first week your eating alot of carbs the problem with eating alot of carbs is that you stress your body of its insulin as your blood sugar is always high. if your trying to gain lean muscle you should try get your carbs from fruit things like brown rice and oats are good too but all you really need are calories. eating more than 3 whole eggs a day is bad. im trying to gain lean muslce and this is my plan. are you aware of insulin spikes?

7 am- peanut butter on 3 whole grain bread, yoghurt, banana skim milk really what ever you eat in the morning is just for energy period but you wanna have a good amount of protein simply becuase of the fact after waking up your body is starving for protein after a workout the evening before even if you drink protein before you sleep

10 am - 3/4 whole fruits and multis, fish oil caps, glucos caps, compensate lack of protein with shake

12 pm - 3 whole grain bread can of tuna

3 pm horsepower preworkout and a shake(important pre workout get bcaas gluitmine ready for recovery before you get in gym along with alanine and arginine for added performance to your pre work) and a hand full of peanuts (15 GI high in calories)

6 pm pitted dates (103 GI) shake with 2-3 grams of creatine for recovery

6.30-7 pm meal of fish, chicken, beef or dry pork (roughly 200 grams)

8-30 pm 8-10 egg whites drunk raw or boiled

9 pm shake

i try only eat a little amount of carbs and its only for energy and theyre all complex carbs and even the minute amount of carbs i intake im considering cutting them out.im looking only to consume more calories instead and eat my carbs as they come in foods like fruits n veges.

Reason for all the carbs is to get the calories up, from all my research most people eat huge amounts of carbs for bulking. I would have to eat a ridiculous amount of meat to keep the calorie count the same while dropping carbs. I dont mind putting on a little fat while bulking as its easy enough to lose after.

Why are the eggs bad?

I have done low/no carb and CKD and found it very useful for cutting but crap for gaining weight and especially crap for energy levels at the gym.

As for the 2KG in the first week surely this is mainly glycogen and water as I came straight from CKD to this?? During CKD I would gain at least 1KG during carb up.

[Progress]

Why are the eggs bad?

Considered fairly likely to contribute to high cholesterol issues basically - by far most of the protein is in the white of the egg anyway, so I have 6 eggs scrambled each day, and scoop out 3 of the yolks prior to scrambling Does the trick for me.

[Android]

you put on 2 kgs in first week your eating alot of carbs the problem with eating alot of carbs is that you stress your body of its insulin as your blood sugar is always high. if your trying to gain lean muscle you should try get your carbs from fruit things like brown rice and oats are good too but all you really need are calories. eating more than 3 whole eggs a day is bad. im trying to gain lean muslce and this is my plan. are you aware of insulin spikes?

.......

what a load of rubbish don't listen to this guy.

Insulin spikes are your friend unless you are dieting and trying lose fat.

Bodybuilders take insulin for the very purpose of 'injecting' food into their muscle cells, why would spikes be bad for lean muscle gain, why do we put sugar in our post-workout shakes, why would Pros inject extra insulin for lean muscle growth and you're telling this person to avoid them?

And get your carbs from fruit wtf! Fruit sugar more than likely ends up in the liver and any sugar in the liver overnight gets turned into fat.

3 eggs a day is nothing, add 3 egg whites to that and you're looking at a good healthy meal. Eggs raising cholesterol is a myth I've done 12 eggs a day for 2 years straight and no change in cholesterol. Got very shiny skin and hair though :-) .. and bad-ass farts, don't go there. Seriouusly latest research has debunked the myth but I think have majority egg whites and some yolk is best.

Listen to others, ignore that advice

[bambam]

BOOM - ramy = dominated. Diet looks mint to me (from what limited i do know)

[Progress]

3 eggs a day is nothing, add 3 egg whites to that and you're looking at a good healthy meal. Eggs raising cholesterol is a myth I've done 12 eggs a day for 2 years straight and no change in cholesterol.

Yup I agree about the 3+3 being a healthy meal. Some people I've talked to have been shocked that I eat that many each day, but I feel perfectly comfortable with that amount, and will probably go higher in the near future without too much concern.

That's interesting to hear Android. So you've had your cholesterol checked periodically and literally zero significant change? I like real-world examples for getting a feel for how these things work. I recall drjackal I think it was saying that in his experience he'd always got bodybuilders to lower their egg intake per day to 3 whole eggs, and seen their previously high bad cholesterol levels immediately come down into safe zone as a result. But I'm always interested to hear other peoples take on these things of course. That's how we keep learning :nod:

[Luigi]

lol ramy got owned, yea i have 6 whole eggs as one of my meals.... seems to be doing just fine the extras fats are definatly making a difference.

[ramy]

yeah well all foods contain calories but this is why theres a big deal on high protein low carb foods and theyre not for women and thyere not for cutting theres no biological way to put on mass from carbs and convert it into muscle and any unused form it calories(energy) converts to fat carbs store so if you eat too many it turns into fat and fat is fuel for your muscles but wont convert into muscle nor will excess fast give you any extra boost than a well rounded diet i believe in eating the minimal amount of carbs for maximum performance listen to your body.

and yeah you do need to eat alot of meat to keep the carbs up but however there are good power foods like eg peanuts liek i stated 15 GI one of the highest calorie counts per 100 grams than any food source and to eat it with eg whole graind bread or crackers added protein but more calories and still a minimal amount of carbs. fruit and veges have MORE than enough carbs so you should bloat on too many carbs never the less. a banana has 107 calories per banana one of the biggest issues with the high protein low carb diet is constapation however this is why you need to eat alot of fruits and veges for the dietry fibre

i use to never eat fruit but ill tell you why i do now

i take animal pak multi vitamins and i always piss out dark yellow i assume im not abosrbing it i started eating heaps of fruit and now i hardly get any pimples on my back becuase i oil my body frequently for the prevention of stretch marks now they have all gone im not saying multi vitamins dont work but i think some do not and some may? never the less

high calories

high in fibre

vitamins n minerals

water

no fat

and you can be careful of which fruits to keep the sugar/carbs down

sugar is completely unncessary COMPLETELY so what is the difference between carbs and sugar? sugar is absorbed instantly hence the term sugar high carbs get stored for energy

the sugar in fruits is called fructose so it does get stored as glycogen which isnt a great thing either but if you watch the carbs in the fruit you should be fine

the only biological difference between sugar and carbs is carbs get broken down into startch before further breaking down into glucose which is energy stored or not if you dont use energy bottom line=fat

all you can do is eat more and more high protein high calorie low carb foods and youll find that youll be fine in the gym as eating so much will actually give you more than enough carbs sticking to a low carb diet like i said eat them as they come.

another problem with the low carb high protein high calorie diet is you gotta be smart with what your eating so you gotta educate yourself that means you dont only gotta find foods to those specifications but also with the right GI level according to the time of day and purpose of consumption.

answering your question about eggs the yolk in eggs has like 1.5 grams or so of protein its quite alot egg white has 4.5 so not eating them you lose alot but eggs yolks are high in fat and cholesterol each yolk has 225 mg of cholesterol so your eating a gram of cholesterol each day. infact i hardly even eat the whole egg ever unless im training that morning eg in the weekend but thats still no excuse but it saves me having to eat extra thinks to get calories but you can always have fruit with, but being human you dont wanna eat egg whites when you wake up lol.

when i started working out i was 64/65 kilos at 5'10 at 19 years im about to turn 20 soon been under a year like only 8 months and now i weigh 73 74 kilos i know its not much but i was 11% body fat now im like 5% so ive put on about 13/14 kilos of muscle in under a year. the biggest mistake i was doing wasnt eating enough let alone the protein i upped the protein but i still wasnt eating enough and didnt feel so great in the gym unless i was taking a pre workout supplement but now i feel good all the time. but now im putting on weight quicker now that ive increased my calorie count and i havnt gained in fat as simply the body needs calories to maintain its size (not to grow). im not that big of a guy but im happy with my gains and im quite consistant and i eat the same all year round. i definately expect to be 80 kilos by end of this year or by october. (dry muscle)

bodybuilding is a way of life

[Luigi]

ok ramy firstly your probably pissing dark yellow due to not enough water being drunk throughout the day, yes multi vits etc change the colour of your pee but if should be bright yellow if your getting enough fluid dark just sounds unhealthy, and second you seem to be getting way to hung up on numbers and misinformation you have read off the net, yup you might know what your doing but until your huge and been lifting and eating consistently for a good amount of years people wont take you seriously, sorry.

[holdenman]

you put on 2 kgs in first week your eating alot of carbs the problem with eating alot of carbs is that you stress your body of its insulin as your blood sugar is always high. if your trying to gain lean muscle you should try get your carbs from fruit things like brown rice and oats are good too but all you really need are calories. eating more than 3 whole eggs a day is bad. im trying to gain lean muslce and this is my plan. are you aware of insulin spikes?

.......

what a load of rubbish don't listen to this guy.

Insulin spikes are your friend unless you are dieting and trying lose fat.

Bodybuilders take insulin for the very purpose of 'injecting' food into their muscle cells, why would spikes be bad for lean muscle gain, why do we put sugar in our post-workout shakes, why would Pros inject extra insulin for lean muscle growth and you're telling this person to avoid them?

And get your carbs from fruit wtf! Fruit sugar more than likely ends up in the liver and any sugar in the liver overnight gets turned into fat.

3 eggs a day is nothing, add 3 egg whites to that and you're looking at a good healthy meal. Eggs raising cholesterol is a myth I've done 12 eggs a day for 2 years straight and no change in cholesterol. Got very shiny skin and hair though :-) .. and bad-ass farts, don't go there. Seriouusly latest research has debunked the myth but I think have majority egg whites and some yolk is best.

Listen to others, ignore that advice

Cheers Android, basically you just summed up exectly what i thought so I wont really be reading too much into his advice

[holdenman]

yeah well all foods contain calories but this is why theres a big deal on high protein low carb foods and theyre not for women and thyere not for cutting theres no biological way to put on mass from carbs and convert it into muscle and any unused form it calories(energy) converts to fat carbs store so if you eat too many it turns into fat and fat is fuel for your muscles but wont convert into muscle nor will excess fast give you any extra boost than a well rounded diet i believe in eating the minimal amount of carbs for maximum performance listen to your body.

and yeah you do need to eat alot of meat to keep the carbs up but however there are good power foods like eg peanuts liek i stated 15 GI one of the highest calorie counts per 100 grams than any food source and to eat it with eg whole graind bread or crackers added protein but more calories and still a minimal amount of carbs. fruit and veges have MORE than enough carbs so you should bloat on too many carbs never the less. a banana has 107 calories per banana one of the biggest issues with the high protein low carb diet is constapation however this is why you need to eat alot of fruits and veges for the dietry fibre

i use to never eat fruit but ill tell you why i do now

i take animal pak multi vitamins and i always piss out dark yellow i assume im not abosrbing it i started eating heaps of fruit and now i hardly get any pimples on my back becuase i oil my body frequently for the prevention of stretch marks now they have all gone im not saying multi vitamins dont work but i think some do not and some may? never the less

high calories

high in fibre

vitamins n minerals

water

no fat

and you can be careful of which fruits to keep the sugar/carbs down

sugar is completely unncessary COMPLETELY so what is the difference between carbs and sugar? sugar is absorbed instantly hence the term sugar high carbs get stored for energy

the sugar in fruits is called fructose so it does get stored as glycogen which isnt a great thing either but if you watch the carbs in the fruit you should be fine

the only biological difference between sugar and carbs is carbs get broken down into startch before further breaking down into glucose which is energy stored or not if you dont use energy bottom line=fat

all you can do is eat more and more high protein high calorie low carb foods and youll find that youll be fine in the gym as eating so much will actually give you more than enough carbs sticking to a low carb diet like i said eat them as they come.

another problem with the low carb high protein high calorie diet is you gotta be smart with what your eating so you gotta educate yourself that means you dont only gotta find foods to those specifications but also with the right GI level according to the time of day and purpose of consumption.

answering your question about eggs the yolk in eggs has like 1.5 grams or so of protein its quite alot egg white has 4.5 so not eating them you lose alot but eggs yolks are high in fat and cholesterol each yolk has 225 mg of cholesterol so your eating a gram of cholesterol each day. infact i hardly even eat the whole egg ever unless im training that morning eg in the weekend but thats still no excuse but it saves me having to eat extra thinks to get calories but you can always have fruit with, but being human you dont wanna eat egg whites when you wake up lol.

when i started working out i was 64/65 kilos at 5'10 at 19 years im about to turn 20 soon been under a year like only 8 months and now i weigh 73 74 kilos i know its not much but i was 11% body fat now im like 5% so ive put on about 13/14 kilos of muscle in under a year. the biggest mistake i was doing wasnt eating enough let alone the protein i upped the protein but i still wasnt eating enough and didnt feel so great in the gym unless i was taking a pre workout supplement but now i feel good all the time. but now im putting on weight quicker now that ive increased my calorie count and i havnt gained in fat as simply the body needs calories to maintain its size (not to grow). im not that big of a guy but im happy with my gains and im quite consistant and i eat the same all year round. i definately expect to be 80 kilos by end of this year or by october. (dry muscle)

bodybuilding is a way of life

Firstly surely pissing yellow is a lack of fluid intake. The only time that I piss anything but clear is if my fluid intake is inadequate.

Why is glycogen being stored a bad thing? Im led to beleive that glycogen stores are absolutely critical to maximise your workout performance. My wieghts dropped almost overnight on CKD.

No offence but, Im defenitely going to take the advice of the bigger guys on this site as obviously, at least to some extent, they know what they are talking about. You seem to be telling a lot of people who are way ahead of you that they are wrong..

[Optimass]

Just started a new diet, please give me any suggestions/tips..

Meal 1, 7am - 1 Cup oats, 200ml skim milk, banana, protein shake with 15ml flaxseed oilMeal 2, 10am - 4 scrambled eggs (whole), 2 pieces dark rye bread with vegemite

Meal 3, 12.30pm - 3/4 Cup (uncooked) brown rice, 1/2 cup green beans, 160g chop chop

Meal 4, 3pm - 1 large kumara, protein bar

Pre workout - Superpump 250

Post workout - Double serve protein shake mixed with Musashi R creatine recovery stack

Meal 5, 6.30pm - Approx 250g either steak/pork/chicken, mixed veges, 1/2 cup (uncooked) brown rice

Meal 6, 9pm - Protein shake with skim milk

Works out to approx 600g carbs, 200g protein, 60g fat for around 4000 calories.

A lot of information floating around in this thread ... and some very qualified points....

IMO - Luigi is right in that you should try and drop your b/fat between 12 - 15% to optimise any gains you do get as your body will respond better at this %.

Your taking in too many carbs for your body type to reduce your b/fat effectively. Carbs and Fat are energy - when choosing a nutritional formula for fat loss it pays to stick to one formula instead of mix two different ideas.

e.g The flaxseed oil you are taking in the morning is harder for your body to store but because you have taken the banana in that meal you are cause an insulin spike which would encourage your body to store any excess cals as bodyfat.

Increase your protein and reduce the carbs. (More eggs :nod: mid morning if thats your flavour) but only use bars as a fail safe if you get caught out - processed protein in this state is not as pure as straight from the container in a shake. (And you have to take a good amount of water to ensure it breaks down fast enough to get the benefit you are wanting.

Get your proteins from only lean sources:

WPI

Egg White

WPC

TUNA

FISH

TURKEY

SALMON

CHICKEN

BEEF

>>>>>>>>>>>>>>>

PORK

LAMB

The sources at the top of the list are leaner .... Lamb is high in protein but high in saturated fats / pork is a white meat (lower in protein) and very high in fat.

Most BBders will stick to fish/chicken/beef as its cheaper in NZ. but if you can afford it Turkey/Venison/Osteridge are great for dieting on.

So based on your plan:

Meal 1, 7am - 1 Cup oats, 200g lite yogurt - 1 scoop protein

Meal 2, 10am - 8 scrambled eggs (3 yolks), 1/2 cup basmati rice (cooked cup)

Meal 3, 12.30pm - 1/2 Cup (uncooked) brown rice, 1 cup green beans, 200g chop chop / or Salmon / Tuna

Meal 4, 3pm - 1 small kumara, 185g Tuna

Pre workout - Superpump 250

Post workout - Double serve protein shake mixed with Musashi R creatine recovery stack

Meal 5, 6.30pm - Approx 250g either steak/Fish/chicken, 2 cups mixed veges, 1/2 cup (uncooked) brown rice

Meal 6, 9pm - Protein shake with skim milk & 250g lite cottage cheese.

WATER: Drink 1 cup before you eat each meal and have 1 cup (250mls) between each meal. Take atleast 1L during training.

...........

[holdenman]

Just started a new diet, please give me any suggestions/tips..

Meal 1, 7am - 1 Cup oats, 200ml skim milk, banana, protein shake with 15ml flaxseed oilMeal 2, 10am - 4 scrambled eggs (whole), 2 pieces dark rye bread with vegemite

Meal 3, 12.30pm - 3/4 Cup (uncooked) brown rice, 1/2 cup green beans, 160g chop chop

Meal 4, 3pm - 1 large kumara, protein bar

Pre workout - Superpump 250

Post workout - Double serve protein shake mixed with Musashi R creatine recovery stack

Meal 5, 6.30pm - Approx 250g either steak/pork/chicken, mixed veges, 1/2 cup (uncooked) brown rice

Meal 6, 9pm - Protein shake with skim milk

Works out to approx 600g carbs, 200g protein, 60g fat for around 4000 calories.

A lot of information floating around in this thread ... and some very qualified points....

IMO - Luigi is right in that you should try and drop your b/fat between 12 - 15% to optimise any gains you do get as your body will respond better at this %.

Your taking in too many carbs for your body type to reduce your b/fat effectively. Carbs and Fat are energy - when choosing a nutritional formula for fat loss it pays to stick to one formula instead of mix two different ideas.

e.g The flaxseed oil you are taking in the morning is harder for your body to store but because you have taken the banana in that meal you are cause an insulin spike which would encourage your body to store any excess cals as bodyfat.

Increase your protein and reduce the carbs. (More eggs :nod: mid morning if thats your flavour) but only use bars as a fail safe if you get caught out - processed protein in this state is not as pure as straight from the container in a shake. (And you have to take a good amount of water to ensure it breaks down fast enough to get the benefit you are wanting.

Get your proteins from only lean sources:

WPI

Egg White

WPC

TUNA

FISH

TURKEY

SALMON

CHICKEN

BEEF

>>>>>>>>>>>>>>>

PORK

LAMB

The sources at the top of the list are leaner .... Lamb is high in protein but high in saturated fats / pork is a white meat (lower in protein) and very high in fat.

Most BBders will stick to fish/chicken/beef as its cheaper in NZ. but if you can afford it Turkey/Venison/Osteridge are great for dieting on.

So based on your plan:

Meal 1, 7am - 1 Cup oats, 200g lite yogurt - 1 scoop protein

Meal 2, 10am - 8 scrambled eggs (3 yolks), 1/2 cup basmati rice (cooked cup)

Meal 3, 12.30pm - 1/2 Cup (uncooked) brown rice, 1 cup green beans, 200g chop chop / or Salmon / Tuna

Meal 4, 3pm - 1 small kumara, 185g Tuna

Pre workout - Superpump 250

Post workout - Double serve protein shake mixed with Musashi R creatine recovery stack

Meal 5, 6.30pm - Approx 250g either steak/Fish/chicken, 2 cups mixed veges, 1/2 cup (uncooked) brown rice

Meal 6, 9pm - Protein shake with skim milk & 250g lite cottage cheese.

WATER: Drink 1 cup before you eat each meal and have 1 cup (250mls) between each meal. Take atleast 1L during training.

...........

Thanks for the input Optimass, I will try get my bf% checked sometime soon to help workout how much I should reduce carbs by if I need to. Also, is it realistic to think I can gain muscle and lose fat at the same time or am I just pissing in the wind?

Is there any reason for the yoghurt in the morning rather than skim milk?

I will add meat to meal 4 and drop the protein bar, as well as dropping the pork (rarely eat anyway).

Is fruit useful at all? Say pre workout?

[ramy]

ok guys

luigi i drink 4-5 litres a day lol...

and to all the haters dont be silly you dont need doctors to tell you not to eat too many eggs you should only eat them for the protein anyway and while you can part everything else in it from the protein(the carbs and fat=yolk) do it who would eat concentrated food over isolate would you eat steak without trimming the fat?

as for the fruit yes fructose turns into glucogen but there arent MANY carbs in fruit only some fruit are high in carbs. anyway like i said watch the fruit you eat wtih the carbs in them so you eat minimal carbs to perform at your max

and as for the sugar you shouldnt eat any sugar only post workout for insulin spikes dextrose or maltodextrin is 105 GI both are Biologically even dextrose

you shouldnt eat many carbs because its unncessary and your silly mate all you guys its like cycling testosterone or using steroids your giving your body an abundance of something synthetically which causes the body to stop producing it so you cycle yes with carbs its different your causing your body to always be producing insulin from the high sugar blood count so you dont SPIKE duh. one could argue that a high carb diet is leads to diabeties as smoking leads to cancer why do you think people have diabeties they exhaust their body of insulin how? eating too much sugar then how do you treat it? they take something called glucose what does glucose do? insulin spike guys i dont have to argue with anybody i know more than enough not to have to aruge about the negative of high carb diets. you know how many guys i was told by you cant grow and burn fat at the same time and that you cant grow without eating carbs they were wrong...im just offering my advice ive read alot and researched alot ive never listened to nobody and mate instead of disrespecting my input or advice if you will just say thanks and ignore it like i did because the best way to learn is to educate yourself and experiment however from the sounds of it youve been experimenting and its not working(dont ask what makes me insinuate that) and your asking for advice...how about do some research i give my advice cuz somebody needs it that is all bro. but i recommend to just educate yourself im not offended by anyone here if they think i dont know what im talking about simply google.

let me show you guys some pictures of me that were 12-16 weeks after i started working out. i was pretty small back then. now im alot bigger and ive only been working out for 9 months now put on 13-15 DRY muscle thats taken you 2 years to put on if youve even put that on mate sorry to be offensive but its the truth.