My good people, help me plan a diet!

[Tenmon]

ipman, just read up on your Builder-Taxi/Ferrari analogy for post workout in the other thread. So is my post workout meal sufficient?

It's roughly 1 cup 100% Wholegrain rolled oats (is this Taxi or Ferrari?), 4 Tbsp heapings of Rice Protein powder and rice milk.

The Rice Protein composition: (Per 100g)

Energy - 406 kcal/1698kj

Protein - 77.5 g

Carb (not sure if this is the Taxi or Ferrari type) - 19.72 g

Fat - 1.89 g

Let me know! \:D/

[Beef]

yeah, i'd say that's sufficent.

make sure you're eating a balanced diet- i.e if you're eating more meals that you used to, add a couple veges with each meal

[Tenmon]

yeah, i'd say that's sufficent.

make sure you're eating a balanced diet- i.e if you're eating more meals that you used to, add a couple veges with each meal

Sweet.

Yea my veggie intake has always been more of that of my meat, and it still is...so all good! :pfft:

[Tenmon]

Oh could someone please address my juice query? :^o

[Beef]

drinking juice is unnecessary, why not drink more water instead?

[Beef]

yeah, i'd say that's sufficent.

make sure you're eating a balanced diet- i.e if you're eating more meals that you used to, add a couple veges with each meal

Sweet.

Yea my veggie intake has always been more of that of my meat, and it still is...so all good! :pfft:

that's good to hear. IMO eating a balanced diet is a vital part of bodybuilding. others will argue against this, saying that bodybuilding is unhealthy by nature but i believe there are many ways to keep it healthy- don't take drugs, keep up with your cardio, and eat a balanced diet

[Tenmon]

drinking juice is unnecessary, why not drink more water instead?

It's for an underlying health reason...and I do drink a lot of water. But anyone tell me if I would be at risk of diabetes? Generally I don't eat any sugar at all (i.e. spreads, drinks, snacks) and essentially ONLY eat all real food (except for rice milk and rice protein)

Anyway, I actually managed to remember to weigh out my oats consumption today and found out the values I have previously reported were incorrect (as they were measurement by eye). I have made the changes to my previous post. So when I say:

1 Bowl = 180-190g oats, which by using a cup (I don't have a habit of using cups, usually just pour out of the pack) is about 1 full cup. (excl other contents)

1 small bowl = 80-90g oats, and by cup measurement is a bit over 1/2 a cup (excl other contents)

So all in all, I wasn't eating as much as I thought I was. But this is still sufficient right?

[Beef]

drinking juice is unnecessary, why not drink more water instead?

It's for an underlying health reason...and I do drink a lot of water. But anyone tell me if I would be at risk of diabetes?

[Tenmon]

drinking juice is unnecessary, why not drink more water instead?

It's for an underlying health reason...and I do drink a lot of water. But anyone tell me if I would be at risk of diabetes? Generally I don't eat any sugar at all (i.e. spreads, drinks, snacks) and essentially ONLY eat all real food (except for rice milk and rice protein)

Anyway, I actually managed to remember to weigh out my oats consumption today and found out the values I have previously reported were incorrect (as they were measurement by eye). I have made the changes to my previous post. So when I say:

1 Bowl = 120-140g oats, which by using a cup (I don't have a habit of using cups, usually just pour out of the pack) is about 1 full cup. (excl other contents)

1 small bowl = 80-90g oats, and by cup measurement is a bit over 1/2 a cup (excl other contents)

So all in all, I wasn't eating as much as I thought I was. But this is still sufficient right?

[Specter]

So all in all, I wasn't eating as much as I thought I was. But this is still sufficient right?

Sounds like you need to take a moment to work out your calorie requirements. It'll save you guessing. If you want to gain eat more than you burn.

Check this thread and use some online calorie calcs like Fitday or Nutrition Data for food.

[ipman]

Hi Tenmon,

Its good to see your keen on making some progress.

A few things to touch on:

1: Juice.

There is a difference between drinking "Fruit juice" and eating "fruits". If you wanting to add fruits to your diet, I would recommend eating fruits as apposed to juicing them. Juicing them takes away all the fibres and leaves you with all the sugars. Sugars cause insulin spikes, having too much energy than required will just be stored as fat. Ideally to lose fat, sugar consumption should be kept to a low. this is why complex carbs are ideal when trying to lean out as they keep insulin at bay and provide sustained levels of energy, where energy is more likely used, as apposed to stored as fat.

2: Post workout

I know I've just been talking about some negatives about elevated insulin levels, but this is the only time I would recommend giving your insulin a spike. I would recommend something pre-digested and sugary for rapid absorption.

You mentioned your having oatmeal - Oatmeal is an excellent complex carb food, but in this case oatmeal is a taxi. Have a simple carb, like a powerade, or fruit juice or even a banana - something high-glycemic. Typically I would recommend a 1carb:1protein or a 2carb:1protein ratio after an intense workout.

The time you finish your workout should be fine. Followed by a no or very low carb meal seeing as this would be the last meal of the day. Why not train earlier?

3: Diabetes

I highly recommend that you consult your GP if you are concerned about this.

4: Protein and essential fatty acids.

You must incorporate high quality proteins and EFA's for EVERY meal of the day and have at least 5-6 or even 7 meals a day.

5: 3kg weight gain

I highly doubt that this would have been just muscle. Alot of this would more than likely be fat and water. Anyone who tells you they can gain a kg of muscle a week is over exaggerating. Take measurements.

6: A PLAN (most Important point)

You need to educate yourself on what to eat, when to eat, what portions, caloric needs, training etc. Understand that what might work for someone, may not necessarily work for another - we are all different. This will eliminate ALL of the guess work. To achieve maximum results you need to have the "right" plan. I know you may not want to hear this, but paying for a personal trainer is an investment

Otherwise the guys here are really helpful

All the best,

Tim.

[Beef]

Hi Tenmon,

Its good to see your keen on making some progress.

A few things to touch on:

1: Juice.

There is a difference between drinking "Fruit juice" and eating "fruits". If you wanting to add fruits to your diet, I would recommend eating fruits as apposed to juicing them. Juicing them takes away all the fibres and leaves you with all the sugars. Sugars cause insulin spikes, having too much energy than required will just be stored as fat. Ideally to lose fat, sugar consumption should be kept to a low. this is why complex carbs are ideal when trying to lean out as they keep insulin at bay and provide sustained levels of energy, where energy is more likely used, as apposed to stored as fat.

2: Post workout

I know I've just been talking about some negatives about elevated insulin levels, but this is the only time I would recommend giving your insulin a spike. I would recommend something pre-digested and sugary for rapid absorption.

You mentioned your having oatmeal - Oatmeal is an excellent complex carb food, but in this case oatmeal is a taxi. Have a simple carb, like a powerade, or fruit juice or even a banana - something high-glycemic. Typically I would recommend a 1carb:1protein or a 2carb:1protein ratio after an intense workout.

The time you finish your workout should be fine. Followed by a no or very low carb meal seeing as this would be the last meal of the day. Why not train earlier?

3: Diabetes

I highly recommend that you consult your GP if you are concerned about this.

4: Protein and essential fatty acids.

You must incorporate high quality proteins and EFA's for EVERY meal of the day and have at least 5-6 or even 7 meals a day.

5: 3kg weight gain

I highly doubt that this would have been just muscle. Alot of this would more than likely be fat and water. Anyone who tells you they can gain a kg of muscle a week is over exaggerating. Take measurements.

6: A PLAN (most Important point)

You need to educate yourself on what to eat, when to eat, what portions, caloric needs, training etc. Understand that what might work for someone, may not necessarily work for another - we are all different. This will eliminate ALL of the guess work. To achieve maximum results you need to have the "right" plan. I know you may not want to hear this, but paying for a personal trainer is an investment

Otherwise the guys here are really helpful

All the best,

Tim.

:nod:, the maximum amount of muscle you can gain in a week is around a pound, unless you're on steroids of course. i'm guessing that when you weighed yourself the second time you were more hydrated than the first time- 1 litre of water is equal to one kilo remember

[ipman]

Agreed ^^

(thought I mentioned that, obv I didnt lol)

[Beef]

Agreed ^^

(thought I mentioned that, obv I didnt lol)

looking back over your post i think you did mention it, my bad