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Checking Diet

tomo1234

By tomo1234
in Diet & nutrition

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tomo1234 Junior member

tomo1234

Posted
Posted

Hi guys think I have finally got my diet heading in the right direction just wanting some imput and all opinions welcome.

Morning 8:00am

Muslie 1 cup with skim milk or 3x Eggs on toast

75grams Eat me protein shake

5 grams Eat me creatine

Lunch 12:30pm

250g - 400g Eye Fillet Steak or Chicken or Fish

75grams Eat me protein shake

5 grams Eat me creatine

Afternoon 2:30pm

185g Tuna + 125g rice

Dinner 7:00pm

Fish, steak or chicken meal approx 250 - 400 grams of meat/fish

10:00pm

75g prtotein shake

Stats

Age 24 Male

Weight 70ish

Height 170cm

I am looking to gain muscle & strength. I am currently working out 3 times a week sometimes four if time permits. My current workout split is as below.

Most workouts are around 5pm, always have a shake and something meaty after.

!!!EDIT!!!

Monday

Squats (smith machine)

Leg Press

Leg Ext

Calf machine

Bosu knee lifts

lying bicycle crunches

Tues

Bench Press (smith machine)

Incline DB press

Cable cross over

Barbell shoulder press

DB side raises

Bench Drips

Tricep pushdowns

Wed

Deadlifts (smith machine)

Wide grip lat pulldown

Seated Row

DB Reverse Fly

DB concerntration curl

DB hammer curl

Swiss ball ab crunch

Thurs

Either repeat of monday if feeling good or 20-30mins cardio @ 80%heart rate.

Look forward to your comments.

Thanks Tom

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tomo1234 Junior member

tomo1234

Posted
  • Author
Posted

Update

Food eaten today

8:30am

Breakfast 2 Eggs on grain toast (I know its not enough ran out of eggs)

75g eat me protein + 5g eat me creatine

10am

250g eye fillet steak

75g eat me protein + 5g eat me creatine

12:30pm

Chop chop chicken 165g

5pm

Dinner 300g of fish

300g sweet potatos

8pm

Chop chop chicken 165g

10pm

75g eat me protein + 5g eat me creatine

Its not perfect but slowly getting there. I'm going to up the carbs as I think I'm lacking.

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Mr_Krabs Member

Mr_Krabs

Posted
Posted

Whats your body fat % like?

If you havent measured what do you think, do you have abs or outline of or are you trying to lean up as well.

If you are already lean and have no problem with fat gain Id load up on lots more carbs like oats and rice :nod:

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nicksmith3 Senior member

nicksmith3

Posted
Posted
Hi guys think I have finally got my diet heading in the right direction just wanting some imput and all opinions welcome.

Morning 8:00am

Muslie 1 cup with skim milk or 3x Eggs on toast

75grams Eat me protein shake

5 grams Eat me creatine

Lunch 12:30pm

250g - 400g Eye Fillet Steak or Chicken or Fish

75grams Eat me protein shake

5 grams Eat me creatine

Afternoon 2:30pm

185g Tuna + 125g rice

Dinner 7:00pm

Fish, steak or chicken meal approx 250 - 400 grams of meat/fish

10:00pm

75g prtotein shake

Stats

Age 24 Male

Weight 70ish

Height 170cm

I am looking to gain muscle & strength. I am currently working out 3 times a week sometimes four if time permits. My current workout split is as below.

Most workouts are around 5pm, always have a shake and something meaty after.

!!!EDIT!!!

Monday

Squats (smith machine)

Leg Press

Leg Ext

Calf machine

Bosu knee lifts

lying bicycle crunches

Tues

Bench Press (smith machine)

Incline DB press

Cable cross over

Barbell shoulder press

DB side raises

Bench Drips

Tricep pushdowns

Wed

Deadlifts (smith machine)

Wide grip lat pulldown

Seated Row

DB Reverse Fly

DB concerntration curl

DB hammer curl

Swiss ball ab crunch

Thurs

Either repeat of monday if feeling good or 20-30mins cardio @ 80%heart rate.

Look forward to your comments.

Thanks Tom

Hey Tom, lets take a look..

Morning 8:00am

Muslie 1 cup with skim milk or 3x Eggs on toast

75grams Eat me protein shake

80g fruit

5 grams Eat me creatine

Morning 10am

170g tuna/steak/chicken

100g green veg

80g oatmeal - or/ 70g rice/pasta

Lunch 12:30pm

250g - 400g Eye Fillet Steak or Chicken or Fish

100g green veg

80g oatmeal/ - or rice/pasta

5 grams Eat me creatine

Afternoon 2:30pm

185g Tuna

20 almonds

80g fruit

Dinner 7:00pm

Fish, steak or chicken meal approx 250 - 400 grams of meat/fish

10:00pm

75g prtotein shake + 3tspn flax/grapeseed oil

IF this doesn't get you growing lean mass, i would up the carbs in the PM

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samoan_muscle Veteran member

samoan_muscle

Posted
Posted
Hi guys think I have finally got my diet heading in the right direction just wanting some imput and all opinions welcome.

Morning 8:00am

Muslie 1 cup with skim milk or 3x Eggs on toast

75grams Eat me protein shake

5 grams Eat me creatine

Lunch 12:30pm

250g - 400g Eye Fillet Steak or Chicken or Fish

75grams Eat me protein shake

5 grams Eat me creatine

Afternoon 2:30pm

185g Tuna + 125g rice

Dinner 7:00pm

Fish, steak or chicken meal approx 250 - 400 grams of meat/fish

10:00pm

75g prtotein shake

Stats

Age 24 Male

Weight 70ish

Height 170cm

I am looking to gain muscle & strength. I am currently working out 3 times a week sometimes four if time permits. My current workout split is as below.

Most workouts are around 5pm, always have a shake and something meaty after.

!!!EDIT!!!

Monday

Squats (smith machine)

Leg Press

Leg Ext

Calf machine

Bosu knee lifts

lying bicycle crunches

Tues

Bench Press (smith machine)

Incline DB press

Cable cross over

Barbell shoulder press

DB side raises

Bench Drips

Tricep pushdowns

Wed

Deadlifts (smith machine)

Wide grip lat pulldown

Seated Row

DB Reverse Fly

DB concerntration curl

DB hammer curl

Swiss ball ab crunch

Thurs

Either repeat of monday if feeling good or 20-30mins cardio @ 80%heart rate.

Look forward to your comments.

Thanks Tom

Hey Tom, lets take a look..

Morning 8:00am

Muslie 1 cup with skim milk or 3x Eggs on toast

75grams Eat me protein shake

80g fruit

5 grams Eat me creatine

Morning 10am

170g tuna/steak/chicken

100g green veg

80g oatmeal - or/ 70g rice/pasta

Lunch 12:30pm

250g - 400g Eye Fillet Steak or Chicken or Fish

100g green veg

80g oatmeal/ - or rice/pasta

5 grams Eat me creatine

Afternoon 2:30pm

185g Tuna

20 almonds

80g fruit

Dinner 7:00pm

Fish, steak or chicken meal approx 250 - 400 grams of meat/fish

10:00pm

75g prtotein shake + 3tspn flax/grapeseed oil

IF this doesn't get you growing lean mass, i would up the carbs in the PM

Hey, you're back....

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jackbency New member

jackbency

Posted
Posted

Hi Tomo1234.

It is good for you that you are managing your Diet chart. You are very strong anad very conscious about your body and you want to gain more muscle and strength that is also very nice.I appreciate you and my wish that you always be healthy and strong.Please give me also new Diet chart for my son and he is 22 year old. He also wants to make strong muscle.

Thank you very much for posting.

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Flex Senior member

Flex

Posted
Posted

Dude you don't need to have a 75g eatme protein shake. Unless you weigh 150kg at 10% bodyfat your body is just not going to be able to utilise all the protein in that so you're wasting your money.

I'm not sure why no one else has pointed it out, but with a bodyweight of 70kg unless you're juicing and training 4hours a day you don't need anywhere near the amount of protein you are eating. Why would you eat a 250g steak with 75g of whey? You're probably getting 90g of protein in that one meal.

No matter what people tell you you can still get fat from eating too much protein and at most you probably only need 140g to 200g a day at your current weight and training routine. All that excess protein that your body doesn't need is going to be converted to glucose and fat, and if you add in the carbs as nicksmith has suggested without reducing your protein intake you are going to get real fat, real fast.

And you don't need 10grams creatine per day during maintenance. At most 3g-5g at 70kg.

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nicksmith3 Senior member

nicksmith3

Posted
Posted

Yeah i agree with ya too Flex..

Overconsumption of protein is better than not enough, however the steak plus whey deal is a little overkill.

Still though, i know a good amount of people who consume 100g protein in one sitting HOWEVER - that same meal contains maybe 15-30g good fats which will slow the digestion of the protein through the intenstines giving a much slower release of protein, giving you a wider gap between meal times. - I would assume around 4-5 hours from time of consumption..

Just another thing to think about.. IF this fella was to continue mega dosing protein i would certainly look at throwing in 3-5tblspn of olive oil or grapeseed oil into the shake to slow things down..

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nzmusclemonster Senior member

nzmusclemonster

Posted
Posted
Yeah i agree with ya too Flex..

Overconsumption of protein is better than not enough, however the steak plus whey deal is a little overkill.

Still though, i know a good amount of people who consume 100g protein in one sitting HOWEVER - that same meal contains maybe 15-30g good fats which will slow the digestion of the protein through the intenstines giving a much slower release of protein, giving you a wider gap between meal times. - I would assume around 4-5 hours from time of consumption..

Just another thing to think about.. IF this fella was to continue mega dosing protein i would certainly look at throwing in 3-5tblspn of olive oil or grapeseed oil into the shake to slow things down..

Are you the guy that everyone is teasing? How do you feel about all that. Can't be good for the self esteem.

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