My diet changes, opinions to improve it...

[IronHyde]

Thought I would seek some advice from the experts. Here is the before and after of my diet.

Before:

M1 Mocha

M2 Subway or sushi. Sometimes hot chips or something bad (lunch)

M3 ON Protein shake on workout days (post workout)

M4 What ever was cooked when I got home (dinner)

After:

M1 Mocha

M2 Fruit (usually a banana or similar)

M3 Ham sandwiches with dark rye bread (Lunch)

M4 Fruit

M5 250g brown rice with 185g Tuna

M6 Protein shake post workout

M7 Dinner (usually meat with veges or 4 eggs on wholegrain toast etc)

M8 Protein shake on workout days (sometimes)

With both the before and after I have a multi vitamin and 1000mg fish pills everyday. I generally try to drink around 3 to 4 litres of water a day.

With the “before” I still had good gains, everybody goes on about having to eat certain amounts of clean food but I have never had a problem with eating bugger all food and bad food but still gaining muscle. But I know it’s not good for me and I want to step up my game hence the change in diet.

An example of how my diet hasn’t hindered my training: In the last year I went from a PB of 100kg on bench to 150kg. I also started legs for the first time mid last year and have gone from 100kgx6 to 180kgx4 on squats. My waist has got smaller but I am heavier. And all with eating bugger all food that was generally bad.

And the Mocha doesn’t really count as a meal and yes I should have a full breakfast. I’m working my way there!

So basically, am I starting to create a solid diet? I only lift weights and the only cardio being my walking to and from work. My plan is to gain as much muscle mass as possible this year and try not to gain any body fat.

Thank you in advance. And I am expecting some of this to be ripped to bits

[Mr_Krabs]

What are your stats? (height/weight/etc)

Oh and Damn Im jealous!, wish I could grow on that pigeon amount

[IronHyde]

What are your stats? (height/weight/etc)

Oh and Damn Im jealous!, wish I could grow on that pigeon amount

Height: 5'10.5"

Weight: 97kg

BF%: estimate it to be around 17% this is really only based on quick online measurements. A calliper test is needed to confirm (all in good time). Would like to drop the BF a little more. I hold fat on my chest and hips really bad, it sucks.

Yeah, i guess I am lucky. I've always naturally been a bit bigger than average which has helped.

[bulking4ever]

I'd say : No fruits during the day.Shakes or protein bars instead.A lot more protein there, take it easy on carbs, and hit cardio after weight lifting (20 minutes low intensity).It burns fat very effectively as your heart is already on a high rate.

Now if you're looking at building muscle only than you're gonna have to increase everything there.

[IronHyde]

I'd say : No fruits during the day.Shakes or protein bars instead.A lot more protein there, take it easy on carbs, and hit cardio after weight lifting (20 minutes low intensity).It burns fat very effectively as your heart is already on a high rate.

Now if you're looking at building muscle only than you're gonna have to increase everything there.

I thought if you trained for say an hour then did cardio after, by then your body is in a state of ketosis or catabolic and you will start eating away your muscle for energy? That is why I assumed it was good to have some amount of carbs during the day, to make sure you have enough energy to get you through your workout...

My walking (fast pace) to and from work is currently about 20 minutes/day of cardio. I could do more though And as for swapping to protein instead of fruit. I will take that on board, i love my ON cookies and cream, could happily live off it haha

[Beef]

I'd say : No fruits during the day.Shakes or protein bars instead.A lot more protein there, take it easy on carbs, and hit cardio after weight lifting (20 minutes low intensity).It burns fat very effectively as your heart is already on a high rate.

Now if you're looking at building muscle only than you're gonna have to increase everything there.

no fruits during the day are you serious?! try to keep a balanced diet, so keep eating fruit, maybe just eat more veg than fruit i recommend about 150g of protein per day, no more than 180 . some posters will say at least 200 but i disagree. each meal should have 30g protein, times that by 6 and you're at 180.

[IronHyde]

I'd say : No fruits during the day.Shakes or protein bars instead.A lot more protein there, take it easy on carbs, and hit cardio after weight lifting (20 minutes low intensity).It burns fat very effectively as your heart is already on a high rate.

Now if you're looking at building muscle only than you're gonna have to increase everything there.

no fruits during the day are you serious?! try to keep a balanced diet, so keep eating fruit, maybe just eat more veg than fruit i recommend about 150g of protein per day, no more than 180 . some posters will say at least 200 but i disagree. each meal should have 30g protein, times that by 6 and you're at 180.

The more i read that post from b4e the more i realise how it's not suited to me. But anyways... I worked out that i am roughly sitting around 110grams of protein/day so there is room for more. I honestly look at all this food and it seems like a lot compared to what i normally eat. I have effectively doubled what i eat in a day, surely i will gain a lot of body fat from this?

[Beef]

I'd say : No fruits during the day.Shakes or protein bars instead.A lot more protein there, take it easy on carbs, and hit cardio after weight lifting (20 minutes low intensity).It burns fat very effectively as your heart is already on a high rate.

Now if you're looking at building muscle only than you're gonna have to increase everything there.

no fruits during the day are you serious?! try to keep a balanced diet, so keep eating fruit, maybe just eat more veg than fruit i recommend about 150g of protein per day, no more than 180 . some posters will say at least 200 but i disagree. each meal should have 30g protein, times that by 6 and you're at 180.

The more i read that post from b4e the more i realise how it's not suited to me. But anyways... I worked out that i am roughly sitting around 110grams of protein/day so there is room for more. I honestly look at all this food and it seems like a lot compared to what i normally eat. I have effectively doubled what i eat in a day, surely i will gain a lot of body fat from this?

not if your metabolism is increased. it's all relative really, i think people (and sometimes me included ) stress way too much over diet. as long as you've got a balanced diet and a few good sources of protein each day then you'll be sweet. if you can't get 180g per day, don't stress, its not as important as training hard, getting an adequate amount of sleep, and eating well

[bulking4ever]

[bulking4ever]

I'd say : No fruits during the day.Shakes or protein bars instead.A lot more protein there, take it easy on carbs, and hit cardio after weight lifting (20 minutes low intensity).It burns fat very effectively as your heart is already on a high rate.

Now if you're looking at building muscle only than you're gonna have to increase everything there.

no fruits during the day are you serious?! try to keep a balanced diet, so keep eating fruit, maybe just eat more veg than fruit i recommend about 150g of protein per day, no more than 180 . some posters will say at least 200 but i disagree. each meal should have 30g protein, times that by 6 and you're at 180.

What I meant there was to make a few changes.I didn't say ''fruits will make you fat'' did I? I was sugesting that he could change those meals above,some of them were just fruits, so he could eat a solid meal instead a fruit as a snack.Another thing is if trying to keep the weight down you gotta look at the glycemic index,for exemple BANANA is on the medium/High while Apple has a low impact on insulin leves.Yes veges are low caloric foods,so if he's trying to lose some weight that woould be goopd, but if he's trying to bulk for instance than he's gonna have to eat and EAT heaps.Instead of the fruits during the day that's when I would chick a big SHAKE made with oats,milk and Whey.

Anyways I tried to keep it simple so the guy doesn't have to stress about diet.Once you start thinking too much about what and when to eat you get crazy and annoying.I've been there.

[Beef]

I'd say : No fruits during the day.Shakes or protein bars instead.A lot more protein there, take it easy on carbs, and hit cardio after weight lifting (20 minutes low intensity).It burns fat very effectively as your heart is already on a high rate.

Now if you're looking at building muscle only than you're gonna have to increase everything there.

no fruits during the day are you serious?! try to keep a balanced diet, so keep eating fruit, maybe just eat more veg than fruit i recommend about 150g of protein per day, no more than 180 . some posters will say at least 200 but i disagree. each meal should have 30g protein, times that by 6 and you're at 180.

What I meant there was to make a few changes.I didn't say ''fruits will make you fat'' did I? I was sugesting that he could change those meals above,some of them were just fruits, so he could eat a solid meal instead a fruit as a snack.Another thing is if trying to keep the weight down you gotta look at the glycemic index,for exemple BANANA is on the medium/High while Apple has a low impact on insulin leves.Yes veges are low caloric foods,so if he's trying to lose some weight that woould be goopd, but if he's trying to bulk for instance than he's gonna have to eat and EAT heaps.Instead of the fruits during the day that's when I would chick a big SHAKE made with oats,milk and Whey.

Anyways I tried to keep it simple so the guy doesn't have to stress about diet.Once you start thinking too much about what and when to eat you get crazy and annoying.I've been there.

yep agreed on your last point but he needs to make sure he maintains a relatively balanced diet

[bulking4ever]

I'd say : No fruits during the day.Shakes or protein bars instead.A lot more protein there, take it easy on carbs, and hit cardio after weight lifting (20 minutes low intensity).It burns fat very effectively as your heart is already on a high rate.

Now if you're looking at building muscle only than you're gonna have to increase everything there.

I thought if you trained for say an hour then did cardio after, by then your body is in a state of ketosis or catabolic and you will start eating away your muscle for energy? That is why I assumed it was good to have some amount of carbs during the day, to make sure you have enough energy to get you through your workout...

My walking (fast pace) to and from work is currently about 20 minutes/day of cardio. I could do more though And as for swapping to protein instead of fruit. I will take that on board, i love my ON cookies and cream, could happily live off it haha

Sorry I didn't see that post until now.Hehe yeah mate those cookies can come in handy.So about that it all depends on your goal.My workouts are really quick, I hit the weights,make sure I hit every muscle well and I'm done so I have time to do like 20 min cardio and my recovery is not too long.I've getting my BF to decrase progessively by doing that.But if you lifted for an hour then WOW I would stay away from cardio,run to my shake and chuck it down the trhoat :grin:

Researches say that if you do a high intensity weight lifting session for like 30 min you can easily deplete you muscle glycogen.I read somewhere that after 40 min to an hour of low intensity exercise thats when you start releasing fat from the adipose tissue to be used as energy but that only happens if there no more glucose as source of energy.

[Beef]

Researches say that if you do a high intensity weight lifting session for like 30 min you can easily deplete you muscle glycogen.I

Where are you getting this bullshit from?

[bulking4ever]

Internet.If you spend some time on google you find a lot of researches about it saying the same thing.Actually I have a video from a good BBuilder and he says the same, after 30 min of really heavy lifting you use all the gyclogen.He uses Dextrose during and post Workout.He says:''Why am I going to cause a horrible depletion of all my precious muscle gycogen and delay recovery if I can give my muscles more energy ahead of time thus speeding recovery...''

I'm not saying that Ironhyde's gotta do this otherwise he won't grow...I'm just telling the facts based on what I read everyday.Do you think huge guys like Ronnie Coleman goes to the gym after eating a normal meal,train heavy for 40 minutes and then just take a wee shake afterwards? Those guys take tons of supplements before,during and after workout...

Anyways we're starting to talk about other stuff wich isn't exactly what Ironhyde wanted, so back to the subject... :grin: