A little help please

[steak]

If you have time or the inclination could you please have a bit of a look at this diet for me.

Currently 116kg so maint is 3666 cals and am aimimg to land about 4000 cals daily with the odd slightly higher day in there too without stoking on too much body fat.

Supps are mutli vit, vit c, WheyMaxx shakes and No Shotgun pre workout.

Am I on the right track with the maths and of course food types?

Lean Mass Meal Plan

1. 10 egg whites- 170 cals, 35g pr or WheyMaxx shake 50g 260 cal, 48 pr, 10 c, 4 f

1 bowl oats- 110 cals, 3.3 pr, 18.6 c, 2.4 f

1 cup trim milk - 36 cals, 3.8 pr, 5 c, 2 f

Fruit - Apple or bannana - 70 cals, 1, pr, 18 c

WheyMaxx shake 25g - 130 cal, 24 pr, 5 c, 2 f

1 Desset spoon Flaxseed oil - 120 cals, 14 f

Cals - 636 - varies with shake/s

Pr - 67 - varies with shake/s

C - 41.6 - varies with shake/s

F - 18 --- 24.4 - varies with shake/s

2. 1 chicken breast (150g) 250 cals, 47g pr, 1g f

2 w/meal pita - 260 cals, 4 pr, 26 c, 0.5 f

Fruit - kiwifruit 2 med - 92 cals, 1 pr, 11 c, 0.4 f

Cals - 598

Pr - 60

C - 109

F - 2.8

3. 1 tin tuna 185gr - 180 cals, 50g pr, 1.4 f

1 cup cooked white rice - 390 cals, 28g pr, 104g c, 11 f

Fruit - Kiwifruit - 1 med - 46 cals, 1 pr, 11c, 0.4 f

1 Desset spoon Flaxseed oil - 120 cals, 14 f------this can be moved to much later in day

Cals - 736

Pr - 79

C - 115

F - 25

4. 200g steak(low fat grilled) 270 cals, 47g pr, 9 f

6 vitawheat crackers - 180 cals, 3.6g p, 26 c, 1.2 f

Apple - 70 cals, 1g pr, 18 c

Cals - 496

Pr - 51.6

C - 37

F - 10.2

5. 1 chicken breast (150g) 250 cals, 47g pr, 1g f

1 w/meal pita - 130 cals, 4 pr, 26 c, 0.5 f

Fruit - kiwifruit 1 med - 46 cals, 1 pr, 11 c, 0.4 f

Cals - 426

Pr - 52

C - 37

F - 1.9

6. 1 tin tuna 185gr - 180 cals, 50g pr, 1.4 f

1 cup cooked white rice - 390 cals, 28g pr, 104g c, 11 f

Fruit - Kiwifruit - 1 med - 46 cals, 1 pr, 11c, 0.4 f

Cals - 616

Pr - 79

C - 115

F - 12.8

7. WheyMaxx shake 50g 260 cal, 48 pr, 10 c, 4 f

Apple - 70 cals, 1g pr, 18 c

Cals - 330

Pr - 49

C - 28

F - 4

Extra Supps - 1 sccop No Shotgun - 81 cals

Cals total 3918 Pr total 437.6 Carbs total 482.6 Fats total 74.7

Others for variety - Low fat wraps - 110 cals, 2.7g pr, 18.7 c, 2.6 f

Kumara - 200grs - 175 cals, 2.4g pr, 43 c, 0.6 f

Corn thins -1 slice - 22 cals, 0.7g pr, 3.9c, 0.3f

Mixed veg - 100g serve - 80 cals, 1g pr, 12.5 c, 1 f

Broc - 200g serve - 64 cals, 9g pr, 1.2 c, 0.5 f

Low fat yoghurt, flavoured - 100g serve- 97 cals 4.1g pr, 17 c, 1.2 f

Crushed pineapple in jiuce 1/3 tin - 70 cals, 16 c

Handful sultanas - 162 cals, 1.4g pr, 37 c

Weet-bix 4 biscuits - 212 cals, 8g pr, 40 c, 2 f

Beans 1 cup - 36 cals, 2g pr, 8 c, 0.6 f

W/meal bread - 4 slices - 300 cals, 13g pr, 50 c, 3 f

Brown rice - 1 cup - 220 cals, 5g pr, 45, c, 2 f

Pasta spirals - 100g - 362 cals, 12g pr, 74 c, 1.5 f

Cottage cheese -100g serve - 64 cals, 11.8g pr, 2.7c, 0.6 f

feel free to add to the variety list

Thanks 8)

[startinfromscratch]

shit dude, thorough breakdown!!! others are more qualified to pass comment, my advice isnt really that helpful - dont stress on the calories mate - dont risk days on 'maintenance' if your calculations are slightly out. just eat a shitload, and keep an eye on the scales, and waist. if your gaining faster than you like, then trim back carbs a little. i started off weighing out 100g of kumara etc, and trying to gain.

it was android who pointed it out to me much like im attempting to now- clean food isnt calorie dense like junk food, so just eat eat eat mate! you wont pile on the flab excessively unless your totally outa the ballpark in calories. as long as you have a fair idea, and your eating 'clean', youll gain as clean as naturally possible.

imo :grin:

~iZ

[steak]

Churr for that SFC

[rose]

I'd be inclined to ditch the refined foods such as white rice, pita, corn thins, crackers, and pasta (unless wholegrain) in favour of unrefined wholefoods like lentils, canned beans (kidney are good mashed with spices 8) ), brown rice. And veges. Better nutritional profiles, cleaner, and give you more bang for your calorific dollar etc.

Yes. Lentils. They are the shit. Quick. Easy. And fucken good for you so stop your whining about hippy food :pfft:

Edit: I'd choose fibrous veges over fruit too. Red peppers have more vit C than just about everything else, if it's nutrients you're worried about.

[steak]

ta Rose ....lentils....What the f*ck are you talkin about Neil you derty 'ippie

Pirates dont eat that shit. We feed it to the parrot then we eat the parrot

[nicksmith3]

Steak,

#1. Where did you get the idea to set up your nutrition plan like this?

#2. Are you following any specific plan?

[rose]

Pirates dont eat that shit

Ahhh you're so 'ard you'd rather eat some cardboard shit that has to have nutrients added back into it to make it healthy again? I didn't get to where I am today by dissing nutritious wholefoods like lentils :snooty:

[nicksmith3]

Pirates dont eat that shit

Ahhh you're so 'ard you'd rather eat some cardboard shit that has to have nutrients added back into it to make it healthy again? I didn't get to where I am today by dissing nutritious wholefoods like lentils :snooty:

Rofl!

[steak]

Pirates dont eat that shit

Ahhh you're so 'ard you'd rather eat some cardboard shit that has to have nutrients added back into it to make it healthy again? I didn't get to where I am today by dissing nutritious wholefoods like lentils :snooty:

I eat plenty of veges :wink: but it seems the humble lentil has stolen a wee space in your heart sunflower...good for you ..powerlifting, chin jabbin hippie

Steak,

#1. Where did you get the idea to set up your nutrition plan like this?

#2. Are you following any specific plan?

1 and 2...na made it all on my lonesome...hence thought it would be wise to run it past some more experience peeps :wink: No specific plan just tried to get the cals right for a start then moved some food round to form some kind of plan that eases back on carbs later in the day

[rose]

humble lentil...sunflower...good for you ..powerlifting, chin jabbin hippie

Heh I ain't no freaking hippy :pfft:

I just eat real food. Not cardboard impersonating real food 8)

[steak]

to be honest...I can't say I've actually ever tried lentils. They must be quite a thing to get your wheels spinning let along a whole heap of victims from the sexual reveloution I'll do myself a favour and google me up some tasty lentil ideas

[rose]

I like lentils because everyone else disses them for being different. I'm all about the underdog. The underdog that is actually a superhero in disguise. These people eating all the flash foods - ATGANI :pfft:

Seriously, it's just funny how everyone has it in for lentils but their nutritional profile is superior to many other carbs, including brown rice. They're packed full of folate. I only argue based on solid nutritional facts. And they're low calorie.

The little orange guys, end up being just like mashed potato when cooked using the absorption method (best). Use some curry powder in the water so the lentils absorb it. Or chicken stock etc.

Same with beans. Om nom nom. Eat yourself fitter :grin:

[nicksmith3]

Pirates dont eat that shit

Ahhh you're so 'ard you'd rather eat some cardboard shit that has to have nutrients added back into it to make it healthy again? I didn't get to where I am today by dissing nutritious wholefoods like lentils :snooty:

I eat plenty of veges :wink: but it seems the humble lentil has stolen a wee space in your heart sunflower...good for you ..powerlifting, chin jabbin hippie

Steak,

#1. Where did you get the idea to set up your nutrition plan like this?

#2. Are you following any specific plan?

1 and 2...na made it all on my lonesome...hence thought it would be wise to run it past some more experience peeps :wink: No specific plan just tried to get the cals right for a start then moved some food round to form some kind of plan that eases back on carbs later in the day

Check out http://www.scivationbooks.com

Lean Mass Diet.

[steak]

Ahhh you're so 'ard you'd rather eat some cardboard shit that has to have nutrients added back into it to make it healthy again? I didn't get to where I am today by dissing nutritious wholefoods like lentils :snooty:

I eat plenty of veges :wink: but it seems the humble lentil has stolen a wee space in your heart sunflower...good for you ..powerlifting, chin jabbin hippie

Steak,

#1. Where did you get the idea to set up your nutrition plan like this?

#2. Are you following any specific plan?

1 and 2...na made it all on my lonesome...hence thought it would be wise to run it past some more experience peeps :wink: No specific plan just tried to get the cals right for a start then moved some food round to form some kind of plan that eases back on carbs later in the day

Check out http://www.scivationbooks.com

Lean Mass Diet.

Its a very comprehensive diet plan...you obviously have a bit to do with scivation techniques and diets?

just going back to what I had come up with briefly...right, wrong, sort of on track?

[runveerun]

I eat plenty of veges :wink: but it seems the humble lentil has stolen a wee space in your heart sunflower...good for you ..powerlifting, chin jabbin hippie

1 and 2...na made it all on my lonesome...hence thought it would be wise to run it past some more experience peeps :wink: No specific plan just tried to get the cals right for a start then moved some food round to form some kind of plan that eases back on carbs later in the day

Check out http://www.scivationbooks.com

Lean Mass Diet.

Its a very comprehensive diet plan...you obviously have a bit to do with scivation techniques and diets?

just going back to what I had come up with briefly...right, wrong, sort of on track?

Sorry just pushing Scivation again here! Or you can go to: http://www.scivation.com/teamscivation.htm

and click on 'join for free' and derek will send you a form to fill in and make a diet plan for you for free, you e-mail him your stats weekly and he adjusts it accordingly all for free! This is what I'm doing at the mo and it's great! They can define a diet for you for whatever your doing, bulking or cutting. :grin:

[teamfatboy]

I like lentils because everyone else disses them for being different.

but what about all that methane and the hole in the ozone layer :grin:

Actually, I agree that properly cooked, they're under-rated, but I was traumatised by a bad experience when an ex-GF tried a lentil and bean casserole :shock:

ATGANI

Wot dat?

I like celery, cucumber and tomatoes - all high in water, low-ish carbs, and convenient.

When you say "white rice" - do you mean Uncle Ben's or (better) basmati?

[rose]

lentil and bean casserole

See, it's the freaking hippies who give them a bad rep :pfft:

Admittedly the brown ones are hard to make nice, green ones also. They both tend to stay firmer and the outsides are more skin-like etc. OK in salads. Or mixed in with brown rice (you can cook them together as the cooking times are similar).

BUT. The little orange guys, they're my favourite. I always liked orange lollies when I was a kid. Thinking back, it's probably partly attributable to orange being the hardest flavour to f*ck up. Whereas other flavours seldom tasted like they should etc :grin:

ATGANI

Wot dat?

All The Gear And No Idea. Shame on you Mr Motorcyclist 8)

[steak]

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