Help with my eats..

[rammstein]

hey all im just after some advice on my eats they are

M1-Nutrigrain with protein shake and flax seed oil.

M2-8x Cruskits with cottage chesse.

M3-Turkey salad sandwich (Sprouts,tomato,lettic,capsicum,basil,cucumber,turkey and 3 bits of wheat bread)

M4-1 cup of pasta and large can of tuna or chop chop

M5-2 egg whites,2 yoks and 100g chicken

M6-steak pasta carrots or chicken rice and beans

After work out i have a protein shake with createin and flax seed oil and if im hungry before bed i have a slice of wheat bread with tuna.

Im wanting to gain muscle so would this be a gud diet for doing so? im always worried im not eating anuff :nod:

and help would be great

[tonyb]

Nutrigain is crap, replace with raw oats.

[Travel Express]

Eat more for breakfast... Maybe some wholegrain toast with peanut butter??

More carbs maybe???? i'm not sure how much carbs those Cruskits have.

base diet it you wanted too could be something like

M1-Oats, Wholegrain toast, Protein shake

M2-Handful rice, Small tin tuna, protein shake.

M3-2 Handfuls of rice, Big tin tuna, or 200g cooked chicken, 1 banana, 1 egg, protein shake

M4-1 banana, protein shake

M5-(pre gym) Protein shake and sups

M6-Chinese, Protein shake

M7-Protein shake

Yes very expensive with all the protein shakes, BTW that's a basic diet that a Powerlifter/Bodybuilder gave me, i dont even use that diet :roll:

But its a good way to increase Cals and carbs and protein.

[rammstein]

Oats it is then haha cheers yeh thats a whole lot of shakes send me straight to the poor house Ill change a few things then and eat more rice haha cheers guys :grin:

[Draft]

if im hungry before bed i have a slice of wheat bread with tuna

I would change this - unless your a true hardgainer you don't need carbs before you go to bed.

Pre-bed should be more around casein (cottage cheese/milk) for slow release drip feed to muscles and healthy fats.

Just my two cents though, cottage cheese can be pretty hard to stomach at the best of times.

[rammstein]

ahh i see thanks for that :nod:

So with some changes i came up with this..

M1-Protein shake,1 cup of oats

M2-8X cruskits with cottage chesse,Bananna

M2-60g of rice 70g tuna

M3-60g of rice 70g tuna

M4-3 egg whites 2yoks,50g chicken

M5 before work out-125g rice chicken sauce and beans or 1cup pasta, 500g steak carrots

M6-Protein shake flax seed oil createin

Before bed 1 cup of milk

How does that look guys?? If im right and im probely not thats around 2300 cals im still learing to count cals :doh:

Thanks for any help

[Gym rat]

I would had in 200ml of yoghurt with your oats and shake for breakfast

[tonyb]

To vary your brekkie if you get bored of shakes, try mixing your protein in with your oats & milk. Yum.

[rose]

I don't wish to offend, but that looks like a chick's diet :grin: If you want to stay 72kg, carry on as you are etc. Even if you're right and that lot is 2300 calories worth, I'd bet money on 2300 being a calorie deficit for you. You said you train 5 days a week hey? It is my humble opinion that given your stated goals (in your journal), you're not eating enough. Also, Cruskits are crap, cardboard wrapped in plastic etc.

Try:

Replacing the Cruskits with a more nutrient dense carb - kumara, yams, brown rice, wholegrain pasta, etc etc.

A large (185g) can of tuna instead of 70g

A cup of rice instead of 60g

500g of steak - is that weight before or after cooking? Cooked meat shrinks etc, varies but approx one third shrinkage

50g of chicken?? :shock: Try a whole breast for starters.

Cottage cheese is not a great source of protein on it's own.

Make sure you keep the good fats in there (flaxseed oil etc). They're essential, the body can't produce them. Don't skimp.

HTH

[nicksmith3]

hey all im just after some advice on my eats they are

M1-Nutrigrain with protein shake and flax seed oil.

M2-8x Cruskits with cottage chesse.

M3-Turkey salad sandwich (Sprouts,tomato,lettic,capsicum,basil,cucumber,turkey and 3 bits of wheat bread)

M4-1 cup of pasta and large can of tuna or chop chop

M5-2 egg whites,2 yoks and 100g chicken

M6-steak pasta carrots or chicken rice and beans

After work out i have a protein shake with createin and flax seed oil and if im hungry before bed i have a slice of wheat bread with tuna.

Im wanting to gain muscle so would this be a gud diet for doing so? im always worried im not eating anuff :nod:

and help would be great

Hey mate, since your aim is to gain muscle i'm assuming because your asking for help you haven't been as successfull with it as you'd like to be.

I would recommend a few changes:

M1-80g Oatmeal with 60g protein shake and 3tspn flax seed oil.

M2-x1 slice wholemeal bread with cottage chesse.

M3-Turkey salad x2 slices wholemeal sandwich

M4-1 cup of pasta and large can of tuna or chop chop

M5-2 egg whites,2 yoks and 100g chicken

M6-steak pasta carrots or chicken rice and beans

Post-Workout - 80g carbs + 60g whey protein

Does this help?

[rammstein]

First off cheers for ya help everyone! :nod:

Today i Changed things up a bit.

M1-1 cup oats,shake,1x whole grain toast,flax seed

M2-1 cup oats,bannana

M3-1 cup of rice large can tuna

M4-1 cup rice large can tuna

M5-2 egg yoks,4 whites, chicken

M6-1 cup rice large chicken brest

M7-Creatin,shake,flax seed

That should do it no? so full its great ha :wink:

[HumanPerformance]

Dump the flaxseed oil mate and change to fish oil caps instead. Flaxseed is of no use.

[nicksmith3]

First off cheers for ya help everyone! :nod:

Today i Changed things up a bit.

M1-1 cup oats,shake,1x whole grain toast,omega caps

M2-1 cup oats,bannana, 60g whey

M3-1 cup of rice large can tuna

M4-1 cup rice large can tuna

M5-2 egg yoks,4 whites, chicken

M6-1 cup rice large chicken brest

M7-Creatin,shake,flax seed

That should do it no? so full its great ha :wink:

[steak]

Dump the flaxseed oil mate and change to fish oil caps instead. Flaxseed is of no use.

why's that HP?

[rammstein]

done deal cheers for that :nod:

[nicksmith3]

Dump the flaxseed oil mate and change to fish oil caps instead. Flaxseed is of no use.

why's that HP?

Flaxseed contains omega's 3,6,9. All essential fats for the body.

However, in todays western diet, we attain all the omega 6 that we need, as a typical rule. So our omega 3's are usually out of balance.

The fats in our brains are 80% omega 3, if we're not getting those fats from our diet, where are they coming from?

Bring your omega 3 levels up.

[HumanPerformance]

Although Flaxseed contains all the good fats GLA, EPA and DHA you need a special digestive enzyme called delta-6 desaturase or (D6D) in order for the body to be able to extract the fats from the flaxseed.

This has only been discoverd recently and this is why in the past Flaxseed has been allways mentioned as one of the best things to take to increase your good fats profile. The problem being only a small percentage of the population has the D6D enzyme. And in those that do have it, it is very unstable and can be destoyed by alcohol consumption, saturated fats,stress,smoking as well as many other things.

But if you read sites like T Nation or even just do a google search on the digestability of flaxseed you will now see the nutrition experts of the world are advocating a move away from flaxseed and are now only recommending fish oils.

[Ordy]

So how much fish = how much oil caps?

[HumanPerformance]

So how much fish = how much oil caps?

Depends on your boyweight,bodyfat percentage,what your goals are etc.

But try around 6-10 fish oil caps a day.

[rose]

First off cheers for ya help everyone! :nod:

Today i Changed things up a bit.

M1-1 cup oats,shake,1x whole grain toast,flax seed

M2-1 cup oats,bannana

M3-1 cup of rice large can tuna

M4-1 cup rice large can tuna

M5-2 egg yoks,4 whites, chicken

M6-1 cup rice large chicken brest

M7-Creatin,shake,flax seed

That should do it no? so full its great ha :wink:

You've made some good changes. M2, add some protein, whether it's whey or something else altogether. The only other thing I'd mention is the amount of changes made at once. Sometimes introducing things more slowly (rather than all at once) can help you find a good balance or the point at which things stop working (and start turning to fat etc). You can never go wrong with more protein though, IMO.

Fish oil, flaxseed, whatever! Take both! Just make sure you get enough of the essential fatty acids which the body can't manufacture on it's own -

"Flaxseed oil starts with the plant form of linolenic acid, ALA (alpha linolenic acid), whereas fish oil contains the animal form, DHA (docosahexaenoic acid). The body makes its own DHA and EPA (eicosapentaenoic acid) from ALA. Although some claim that the amount of DHA made is small, the body doesn't need much DHA. Most DHA is contained in cell membranes, and is held there with little replacement. In contrast, ALA and compounds made from it are also needed in the body for a number of essential functions. Fish oil cannot provide ALA."

"Omega-9 is necessary yet "non-essential" because the body can manufacture a modest amount on its own, provided essential EFAs are present."

[rammstein]

cheers rose yeh for M2 i added 60g of whey

[HumanPerformance]

First off cheers for ya help everyone! :nod:

Today i Changed things up a bit.

M1-1 cup oats,shake,1x whole grain toast,flax seed

M2-1 cup oats,bannana

M3-1 cup of rice large can tuna

M4-1 cup rice large can tuna

M5-2 egg yoks,4 whites, chicken

M6-1 cup rice large chicken brest

M7-Creatin,shake,flax seed

That should do it no? so full its great ha :wink:

You've made some good changes. M2, add some protein, whether it's whey or something else altogether. The only other thing I'd mention is the amount of changes made at once. Sometimes introducing things more slowly (rather than all at once) can help you find a good balance or the point at which things stop working (and start turning to fat etc). You can never go wrong with more protein though, IMO.

Fish oil, flaxseed, whatever! Take both! Just make sure you get enough of the essential fatty acids which the body can't manufacture on it's own -

"Flaxseed oil starts with the plant form of linolenic acid, ALA (alpha linolenic acid), whereas fish oil contains the animal form, DHA (docosahexaenoic acid). The body makes its own DHA and EPA (eicosapentaenoic acid) from ALA. Although some claim that the amount of DHA made is small, the body doesn't need much DHA. Most DHA is contained in cell membranes, and is held there with little replacement. In contrast, ALA and compounds made from it are also needed in the body for a number of essential functions. Fish oil cannot provide ALA."

"Omega-9 is necessary yet "non-essential" because the body can manufacture a modest amount on its own, provided essential EFAs are present."

Yes flaxseed does contain more ALA than fish oil but since the body cannot absorb this ALA or any of the other fats contained in flaxseed it dosent make any difference does it.

[Gym rat]

also flaxseed is cheap to buy as well a 1kg bag of flaxseed well cost ten dollars it will last for ages

[rose]

Yes flaxseed does contain more ALA than fish oil but since the body cannot absorb this ALA or any of the other fats contained in flaxseed it dosent make any difference does it.

Harro Mr Next Big Thing and advocate of 'adaptogenic herbs'. Support this with some proven evidence hey, or is this another isolate-d opinion? Cos, frankly, any study can be skewed to support any argument and I question the 'speciality' of stated enzyme, until proven with solid facts rather than hearsay.

Although Flaxseed contains all the good fats GLA, EPA and DHA you need a special digestive enzyme called delta-6 desaturase or (D6D) in order for the body to be able to extract the fats from the flaxseed.

This has only been discoverd recently and this is why in the past Flaxseed has been allways mentioned as one of the best things to take to increase your good fats profile. The problem being only a small percentage of the population has the D6D enzyme. And in those that do have it, it is very unstable and can be destoyed by alcohol consumption, saturated fats,stress,smoking as well as many other things.

But if you read sites like T Nation or even just do a google search on the digestability of flaxseed you will now see the nutrition experts of the world are advocating a move away from flaxseed and are now only recommending fish oils.

[nicksmith3]

cheers rose yeh for M2 i added 60g of whey

Yeah Buuddy! :grin: :nod: