Time to Knucle Down

[prod010]

Hi - time to knucle down I have changed gyms and have a new training partner (PT by trade weight lifter) so now need a diet critic before I undertake my weekly shop this weekend. Friday will be a cheat day.

Current Stats - just a bit about me:

Male - 25yrs old

Occupation: Builder

Weight - 73Kg

Height - 178cm

BF unknown

Training consistantly over the past 5 years

PB - Flat Bench - 120kg 1RM

Squats - 10@110kg

Military Press - 10@45

The potential Diet:

6:15 AM Breakfast

4 eggs whites + 2 yolks

½ cup Oat meal

Half cup of yogurt

Banana

10 AM Snack

Protein shake

Turkey / chicken salad sandwhich

12:30 Lunch

Filet of Fish / chicken / turkey

1 cup of vegetables – broccoli, carrot, beans....

1 cup of steamed rice

Glass of water

3:30PM Snack (after work in car)

2 hardboiled eggs (or protein shake)

Assorted Nuts, Fruit

Glass of water

4PM Pre-Workout

Jacked

6:30PM Post-Workout/dinner

Protein shake

Steak / chicken / fish / turkey

1 cup of mixed vegetables

1 baked potato / Kumera

Before Bed

1 glass of milk

Peanut Butter on wholegrain

Cheers for your input!!! :grin:

[thatwaslight]

mate that is a solid bench for 75kg!

What are your goals?

[prod010]

cheers, yeah bench has always been my fav exercise but consequently my shoulders have rounded foward a bit so am doing more back work at the moment. In terms of goals just a bigger version of what i currently am - ideally around the 78-80kg mark which I believe should be attainable with a bit more dedication to the diet side of things.

[TonganTerror]

diet looks pretty good too mate Try have that post work out shake straight after you train and if possible id be putting in some carbs for your 3pm meal giving you some energy for your workout.

I see you have put in "a glass of water" in your meal you know you should be constantly drinking cold water all day long aye at least three litres plus training water.

[prod010]

would pasta be a good option for the pre-workout carb?

[TonganTerror]

would pasta be a good option for the pre-workout carb?

oh now you made me hungry :nod: pasta with a can of tuna you got your mass building meal sorted!!!!!!!! \:D/

[prod010]

thanks I have added it to the shopping list will be interested in the cost of all this food. Usually spend $60 at the supper market and $70 at cafes, bakerys..... so assume it should balance out.

[ParnellPanther]

pasta is shit, so is bread

[bakebeans]

pasta is shit, so is bread

Pasta is great for graining weight.

[ParnellPanther]

What sort of weight?

[kels]

pasta is shit, so is bread

Go with the pasta mate

[ParnellPanther]

What about spinach?

[kels]

What about spinach?

yeah, green veges are always good, or they shit like pasta too :roll:

[prod010]

thanks for your help! hope to start a journal shortly.