PDA

View Full Version : my diet plan (criticism welcome)



doyoulikepie
04-02-2002, 08:46 AM
ive draughtd out a diet plan, my goal is to put on quite alot of muscle mass
im currently at about 6"1 about 200 pounds

can you let me know what you think, and tell me where to make change

thanks for you help

Monday

9.00
Oatmeal with 1 scoop of protein shake
1 cup of milk

10 o clock - GYM

12.00
Protein Shake

3.00
Apple and banana

6.00
Chicken, pasta, vegetables

9.00
Couple of slices of toast

Tuesday

8.00
Oatmeal with 1 scoop of protein shake
1 cup of milk

11.00
Turkey baguette

2.00
Peanut butter sandwich

5.00
3 eggs, scrambled, on whole-wheat toast, teaspoon of flax oil

10.00
2 Jacket potatoes, tuna

Wednesday

8.00
Couple of slices of toast and an apple

1.00
Bowl of pasta

2.00 – GYM

3.30
Protein Shake

4.30
Can of tuna, with low fat mayo

10.00
Chicken/ham Sandwich

Thursday
Difficult day because im out all day

7.30
Fruit and fibre and toast

11.00
An apple/banana

1.00
Ham or chicken sandwich and a sausage roll

4.30
Chicken, pasta, vegetables

10.00
Protein shake

Friday

8.00
Oatmeal + I scoop of protein shake
glass of milk

12.00
Toast

1.0 –GYM

3.00
Protein Shake

5.00

Sandwich (chicken/ham/egg/corned beef), teaspoon of flax oil

9.30
Pasta and chicken



Saturday

10.00
3 scrambled eggs on toast

11.00
30 mins on running machine at gym

12.00
Protein shake

3.00
bowl of pasta

6.00
chicken and tuna

9.00
couple of slices of wholeweat toast

Sunday

10.00
bowl of fruit and fibre

12.00
Protein shake

3.00
ham sandwhich

6.00
Sunday roast

9.00
couple of slices of wholeweat toast

Mark
04-02-2002, 01:34 PM
Who doesn't like pie!

Firstly have you calculated the protein, carbs and calories in your diet plan?

I'm sorry to be a killjoy but I don't think you will develop much muscle with this diet.

It seems way too low in protein and overall energy consumption to really put the gains on you.

If you really want to get big you are going to have to start eating (and spending) a lot more.

To really get your muscle mass up you are going to need 1.5 g of protein per lb bodyweight and 2 g of carbs or more per lb of bodweight

For mass eggs and red meat are the kings and I don't see much evidence of them in your diet.

Including protein drinks you should be aiming for 7 meals a day.

Over to you.

doyoulikepie
04-02-2002, 07:31 PM
could you copy and paste my diet plan, with the food that you would add and the food that you would take out, this would help me a helluva lot as i am relativly new to the game

i take a multi vitamin every morning, and with the red meat thing, my mum cooks dinner maybe every other day, and it usually contains meat, whether it be spaghetti bolognaise, port or any other meat, if anyone can help me with this diet plan i would greatly appreciate it

many thanks

mark nicholls

Davy
04-03-2002, 02:04 AM
I think you should eat twice a day a relatife amout of chicken or beef also

i see that you most of the days only eat one meal with meat in it , try to eat like 250gr meat a day minimum , that will get your proteine intake allot higher i think

i'm also looking for the perfect diet that suits my needs and is affordable as also good tasting
also calculate your calls intake , and look how many carbs , proteins and fats your taking
i use www.fitday.com to try to keep all under a fair control , so i can ajust it also at work

hope you are 1 step further now with my info

greetings

doyoulikepie
04-03-2002, 03:38 AM
yeah thanks for you help guys, ive signed up to that fitday site and it looks good so im gonna give it a go

Mark
04-03-2002, 01:21 PM
Rather than cut and paste to your diet let me make the following suggestions

Meal 1. 3-4 eggs scrambled or poached, 1 piece wholemeal toast
1/2 cup oatmeal made with 1 cup skim milk & raisins if desired
small glass apple or orange juice

Meal 2. protein drink - add half pint skim milk to 30-40 grams high protein powder

Meal 3. 1 tin tuna or 2 small tins pilchards or 1 chicken breast
with baked pototoes, salad

Meal 4. protein drink - add half pint skim milk to 30-40 grams high protein powder

Meal 5. 8oz steak or 8 oz white fish or 2 chicken breasts
with large helping of baked potatoes/brown rice
plus salad

Meal 6. Protein bar or another protein drink per meal 2 or 4

On workout days have a pre-workout meal such as oatmeal with skim milk, banana plus a high protein drink

I also recommend the following

Creatine with meal 1 and 5
EFAs with meal 1, 3 and 5
Multivitamin/mineral with meal 5
Vitamin C 1000 mg with meal 5

AND a half pint of water every hour or so

If you have the nerve to stick to a diet like this I'm sure that you'll start to find your energy levels, strength and mass will really take off.

Oh and remember that it's OK to eat more than I recommend if you feel the need!

You should work each muscle group twice a week and the length of your workouts should not exceed one hour or you'll start compromising your recovery.

Davy
04-04-2002, 12:16 AM
Work each muscle group twice a week seems not to function when your on a spilt training scheme , or you gotta get a 2 day split and hit the gym 4 times a week and your workout would prolly takes more time then 1 hour , otherwhise you have only like 2 different excercises , 3 sets per muscle group , aint that a bit low on variation ?

It is impossible when you got a 3 day split , or you have to go to the gym every day , you would overtrain quickly and loose motivation too i think .

YatesNightBlade
04-04-2002, 02:29 AM
Originally posted by Mark
You should work each muscle group twice a week

You should NOT work each muscle groups twice a week.


Your diet is also very bad and needs to be consistant.

You should be consuming a small meal every 3 hours or so. This meal should contain at least 30 - 50g of protein.

doyoulikepie
04-04-2002, 09:06 AM
wow, thanks for the help guys, and by the way i train three times a week,
monday - bis, tris and chest

wednesday - legs

and friday - back and shoulders

the diet i wrote is not actually what im having at the moment, (in fact my diet is probably worse), my main idea behind this thread was to find out what i should be eating, so that i could draw up a decent plan, .... which ive done and ill post in a little while

again thanks for you help

NateDogg
04-04-2002, 10:16 AM
What is your bf% currently? If you are relatively happy with where your bf is, then EAT EVERYTHING for a while and see how it works as far as gaining muscle goes. You will gain some fat too, but you have to IMO to gain muscle.

ND

Mark
04-04-2002, 11:29 AM
Fellows

I spent many years training each muscle group once a week but since I tried twice a week I make better gains.

I do not do the same exercise each workout though, for example I would bench press on the 1st workout and do flys on the 2nd.

Pulldowns on the 1st workout, rowing on the second - I'm sure you get the idea.

Why not give it a try?

doyoulikepie
04-04-2002, 03:30 PM
not sure as im just a newbie, but surely if you train each bodypart twice a week, then that part is not getting enough recovery time? ..... please explain

im using a program that a trainer at the gym gave me, and im noticing gains with it so im going to keep using that plan.

even doing different excerises, surely they still hit alot of the same muscles no, meaning training that part whilst its recovering and hindering it in its progress?

my revamped diet plan in next post, if you wouldnt mind taking a gander, and let me know what you tink and what i need to change, it would be a great help

also ... creatin, what is this exactly,ive heard about it alot, and frmo what i can gather, its puts on weight.
i feel i have enough body fat that i need to turn into muscle so as to get bigger .... am i thinking wrong?

doyoulikepie
04-04-2002, 03:30 PM
I take a multi vitamin every morning and night
I get my protein shake from maximuscle.com, ive been told its pretty much pure protein and is absorbed quickly. I also have so dextrose, with vitamin C, which I mix two tablespoonfuls with the protein shake

Monday

9.00
3 poached eggs, 2 pieces of wholemeal toast, one cup of skimmed milk

10 o clock - GYM

11 0 clock, protein shake, with two scoops of dextrose (straight after workout)

3.00
metrx bar

6.00
Chicken breast, boiled potatoes, with assorted vegetables, teaspoon of flax oil

9.00
tuna and pasta

Tuesday

8.00
Oatmeal with 1 scoop of protein shake
1 cup of milk

11.00
ham/chicken sandwhich, apple, banana

2.00
metrx bar

5.00
protein shake

10.00
chicken breast, sweet potatoes, brown rice, tablespoon of flax oil

Wednesday

8.00
3 eggs scrambled, 2 sliced wholewheat toast, teaspoon of olive oil

11.00
metrx bar

1.00
tuna, sweet potatoes, glass of skimmed milk

2.00 - GYM
3.00 – protein shake at gym

4.30
chiken, sweetpotatoes, salad

7.30
metrx bar

10.00
tuna, beans, teaspoon of olive oil

Thursday
Difficult day because im out all day

7.30
protein shake, 2 poached egg on toast

11.00
metrx bar

1.00
chicken and pasta meal from m&s

4.30
protein shake

10.00
salad, tuna, teaspoon of flax oil

Friday

8.00
Oatmeal + I scoop of protein shake
glass of milk

12.00
tuna and pasta, tea spoon of flax oil

1.0 -GYM
2.00 Protein Shake


5.00
chicken breast, sweet potatoes, assorted vegetables

9.30
metrx bar

Saturday

10.00
3 poachced eggs on toast

11.00
30 mins on running machine at gym

12.00
Protein shake

3.00
bowl of pasta, teaspoon of olive oil

6.00
tuna and salad

9.00
chicken breast, brown rice

Sunday

10.00
bowl of fruit and fibre

12.00
Protein shake

3.00
metrx bar

6.00
Sunday roast (damn there aint no way I’m giving this up … ummmm stuffing…)
9.00
tuna and low fat mayo

YatesNightBlade
04-05-2002, 01:48 AM
Why is your diet different eveyday ??? Keep it the same everyday. This way you can alter it as need be when you stop gaining ... or are gaining too much (fat).

Mark, there is no way on gods green earth that training a muscle group twice a week is productive. Yes, you might gains from it as a BEGINNER ( but a beginner grows from anything), but your gains will soon stop as your overtraining. Calves, forearms and abs CAN be trained more than once, but thats it. Ask 99.9% of the guys on here and any pro and they'll tell you the same. Muscles grow out of the gym ...... not in them.

doyoulikepie
04-05-2002, 04:26 AM
keep it the same everyday, ..... i never even thought of that .. it will make it a helluva lot easier. i was changing it for each day so that i had some variety and so that i didnt get bored of any foods

im going to use the diet plan that mark wrote out

Meal 1. 3-4 eggs scrambled or poached, 1 piece wholemeal toast
1/2 cup oatmeal made with 1 cup skim milk & raisins if desired
small glass apple or orange juice

Meal 2. protein drink - add half pint skim milk to 30-40 grams high protein powder

Meal 3. 1 tin tuna or 2 small tins pilchards or 1 chicken breast
with baked pototoes, salad

Meal 4. protein drink - add half pint skim milk to 30-40 grams high protein powder

Meal 5. 8oz steak or 8 oz white fish or 2 chicken breasts
with large helping of baked potatoes/brown rice
plus salad

Meal 6. Protein bar or another protein drink per meal 2 or 4

On workout days have a pre-workout meal such as oatmeal with skim milk, banana plus a high protein drink

I also recommend the following

Creatine with meal 1 and 5
EFAs with meal 1, 3 and 5
Multivitamin/mineral with meal 5
Vitamin C 1000 mg with meal 5

AND a half pint of water every hour or so

but you also said to work out each body part twice a week, which alot of people have advised against, so will using this diet still have the same effect if im just working out each body part once a week?

YatesNightBlade
04-05-2002, 05:05 AM
Yes it will you'll grow bigger. DO NOT UNDER ANY CIRCUMSTANCES TRAIN EACH BODY PART TWICE A WEEK. Calves and abs are the exception.

Remember that a supplement is just that and it should not replace REAL food. Try not to have too many shakes. Apart from that ... it looks good.

I would add a little more fat tho, like natty peanut butter, flax seed oil or Olive oil.

doyoulikepie
04-05-2002, 05:58 AM
ok, great, and thanks again for the help, ill monitor what happens and see how i progress

Shao-LiN
04-05-2002, 01:04 PM
natural unsalted peanut butter = mmmmm...mmmmm...good =P

Mark
04-05-2002, 01:55 PM
I think if you stick to the diet you'll be successful. On the subject of how many times to hit each muscle if you are already getting gains on your current routine then why change?

There's no reason why you shouldn't eat exactly the same foods each day although as you have already mentioned it is good to have some variety.

I do get amused at seeing the current opinion in bodybuilding for training a muscle group once a week.

I remember years ago when everyone would tell you how it would never work.

With the improvements in diet supplement that have come about over the years your recovery rate can be significantly improved.

Nonetheless what matters is that you have confidence in the routine you use.

Whether you train once a month or 7 days a week and get the results you want I will still be delighted for you.

Good luck

PS Met RX is my favourite protein

doyoulikepie
04-05-2002, 02:00 PM
thanks man, ive noticed gains and im happy with the routine,where do you get you metrx bars from, do you have a link to a site that sells them?