Yet another diet analysis

[Chris C]

Hi all,

I've been working hard on my diet and basically i want to know what you think of it. Where i could make improvements etc etc.

My goal is to build more mass.

Anyway here's what i eat

5.00 am 3/4 cup of rolled oats and yoghurt, black coffee

5.30 - 6.30 gym

6.30 shake

7.00 2 wholegrain toast 2 scoops of cottage cheese 7 egg whites and 2 yolks

10.00 3 wholegrain rice wafers, 12 almonds, banana, shake (and any meat left over from last nights dinner)

1.00 pm 1 cup cooked brown rice, 200g tuna 1 cup frozen veg

3.30 shake and apple or banana

5.00 10 almonds

6.30 (limited carbs) 1 kumra meat (either chicken or steak) with salad.

8.30-9 bed.

Any help would be great,

Chris

[teamfatboy]

What's your current weight and approx bodyfat ?

[weener lad]

It's pretty good, are you dieting for comp or is this just an every day food plan?

Also whats your current BF ect?

Either way I would personally throw in some protein (shake) when you get up and before you hit the sack. Also I would put your rice meal in at 10:00am and if you still want the rice waffers move them till 13:00

[Chris C]

87k and I need to get my bf done again, but i'd say around 17% (was 14 just before xmas - but we all know what christmas does to ya)

[Chris C]

It's pretty good, are you dieting for comp or is this just an every day food plan?

Also whats your current BF ect?

Either way I would personally throw in some protein (shake) when you get up and before you hit the sack. Also I would put your rice meal in at 10:00am and if you still want the rice waffers move them till 13:00

This is just what i eat every work day. i find it easiest just to keep my weekly eating the same - thus i know how i will feel at work and not get hungry or sluggish.

Would i not be having too many shakes a day if i threw an extra two morning and night? good idea about the rice but what would i have at lunch (1300)?

I was thinking about ditching the rice wafers in favour for another helping of oats and yoghurt...

[weener lad]

Would i not be having too many shakes a day if i threw an extra two morning and night?

I'll probably get shot for saying it, but no. In saying that I would be having your shakes first thing in the morning, post workout and before bed. Make your 15:30 feed real food (can of tuna or chicken) instead of the shake

[teamfatboy]

I'm with WL - add a shake to your oats, and a shake last thing at night.

Adding some fast carbs to your post workout shake wouldn't hurt you either, if you're not hung-up on cutting drastically but want to build mass.

Just my 2c worth [stands in line to be shot]

[Beef]

personally i wouldn't bother adding two extra shakes. i'd eat some real food instead- why not throw a couple whole eggs into breakfast?

apart from that diet looks good

are you eating a can of tuna every day? you should mix it up by trying different types of fish like salmon and sardines :nod:

my 2c

[ipman]

Hi

First things first. how heavy are you? how tall? age? are you active? Gaining muscle mass requires a caloric surplus. Until you know what your maintenance level is, you cannot construct an effective nutrition plan to meet your goals.

Heres some tips for you.

Firstly your Post workout nutrition does not have any carbs. Post nutrition imho is the MOST important meal of the day. This is because after an intense workout, you will have depleted your glycogen stores and need them replenished. This is when your body is screaming for nutrition. because youve caused damaged to your muscles you want to get protein to them asap. A protein shake on its own will not get protein to your muscles. You need carbohydrates to fuel the recovery process. Think of it as a builder being called to fix a blown up house 100km away. He needs transport. Someone gives him a taxi which will get him their in due time. but this is an emergency and he needs Ferrari - this is to manipulate insulin levels.

Damaged Muscles: Blown up house

Protein: Builder

Taxi: low glycemic carbohydrate (brown rice, brown bread etc)

Ferrari: High glycemic carbohydrate (a sugary drink, banana etc)

Hope this makes sense.

other parts of your diet can do with a bit of a tune up. Whole foods are definitely the way to go. Make sure you get adequate quality proteins - 1.5-2g per kg of bodyweight should be fine for the day. Also Carb intake will need some attention considering we can calculate your caloric maintenance level. EFA's are also a must.

Hope this helps.

Good Luck,

Tim.

[sharky]

hey IPMAN, just wanted too say thanks for explaining that post work out carb situation, VERY NICE!

[ipman]

No Problem

[Chris C]

Nice analogy ipman (esp considering i am a builder) kinda puts it all into context. Ill go have a look at those high g foods and see what i can add..

Thanks again..

Chris