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Slinkie
08-13-2003, 11:32 AM
Hi all

I'm just getting back into weight lifting again and am trying to make the best job of it. I want some advise on my diet please as i don't know if i'm doing it right or not. Here is my diet as it is today.

9.00am bowl of cereal with full fat milk and a protein shake (50g)
Midday (after gym) protein shake (50g) (lunch consisting mainly of carbs eg. rice or pasta)
1.30 protein shake (25g) plus snack ( meat/ cheese filled sandwhiches)
4.30 meal on similar lines to midday meal except 25g protein shake
7.00 main evening meal. this is anything i feel like, nothing unhealthy though. can be home mdae pizza, mexican style wraps, oven chips and ommlettes etc.
10.30ish bowl of cereal as my breakfast and another protein shake(25g)

Protein ( whey) is the only supplement i take appart from multi vits. i'm basically looking to get the most gains from my weight lifting, increasing muscle mass. This is however probably the most i can eat in a day, i don't have the biggest appetite. I was thinking of getting some mass powder if this wasn't enough for the best results but that may depend on your opinions.

thanks for any advice or criticism

Matt

bradley
08-14-2003, 05:47 AM
Originally posted by Slinkie
9.00am bowl of cereal with full fat milk and a protein shake (50g)

Instead of using full fat milk, go with skim, and add in some healthy fats such as fish oil, flax oil, olive oil, or natural peanut butter. Milk fat is really not going to be beneficial in any way.



Midday (after gym) protein shake (50g) (lunch consisting mainly of carbs eg. rice or pasta)

Instead of a whole food meal immediately after training, you might consider taking in some high GI carbs post workout along with your protein shake (~50g of carbs and ~25-35g of protein mixed in water). Dextrose, maltodextrin, or a combination of the two would be a good choice for post workout carbs, and then you could follow this up with a whole food meal ~90 minutes later.

Although what I mentioned above is not essential it will help get nutrients to your muscles faster than a whole food meal, which will help bring your body back into an anabolic state. If you do stick with the whole food meal try and keep fat to a minimum so as not to slow the digestion of the meal.

I would decrease the amount of whey shakes you are using throughout the day, and try to get most of your protein from whole food sources.

Also it looks as though you could use some essential fatty acids in your diet, and you can accomplish this by incorporating oily fish into your diet (example salmon) or supplementing with fish oil or flax oil.

Continue increasing your daily cals in small increments each week until you are gaining ~.5-1lb. per week.



I was thinking of getting some mass powder if this wasn't enough for the best results but that may depend on your opinions.

A weight gainer would be beneficial post workout and you can also use it at other times during the day if you have trouble getting enough calories in.

Slinkie
08-14-2003, 07:29 AM
cheers for the info.

the reason for the lack of fish in my diet is because i despise it. i'll have a look into flax oil though. where do you get it from, is it a normal supermarket item or is it a specialist item. Also how do you take it, presuming it is an oil i'd imagine you put it in food etc.

Also what are "high GI carbs " . i'm pretty new to all the lingo that goes with weight lifting and diet.

Also, due to me being a tax dodging skint student i can't afford steaks all the time etc, but i do eat alot of meat. my main evening meal always consists of some meat. this is why i get most of my protein from the shakes

Thanks for the help

Matt

machaf
08-14-2003, 08:44 AM
High GI Carbs - "Dextrose, maltodextrin, or a combination "

I would try to consume more actual foods then protein shakes. But if you can't afford it then.

I would do 25g protein(mix with water!) right before your work out, and then 25g (mix with water!) right after your workout ( instead of just 50g after). Then have a meal an hour or eat after your post workout shake.

AllUp
08-14-2003, 08:57 AM
Originally posted by Slinkie
cheers for the info.

the reason for the lack of fish in my diet is because i despise it. i'll have a look into flax oil though. where do you get it from, is it a normal supermarket item or is it a specialist item. Also how do you take it, presuming it is an oil i'd imagine you put it in food etc.

Also what are "high GI carbs " . i'm pretty new to all the lingo that goes with weight lifting and diet.

Also, due to me being a tax dodging skint student i can't afford steaks all the time etc, but i do eat alot of meat. my main evening meal always consists of some meat. this is why i get most of my protein from the shakes

Thanks for the help

Matt

Same here, and you cant overkill it if you do eat it because of the mercury :(

AllUp
08-14-2003, 08:57 AM
the fish that is.. :D

Slinkie
08-14-2003, 10:29 AM
High GI Carbs - "Dextrose, maltodextrin, or a combination "

where do you buy these from then? is it from healthstores or would i go to sports stores to get them

Thanks

Matt

bradley
08-14-2003, 11:28 AM
Originally posted by Slinkie
the reason for the lack of fish in my diet is because i despise it. i'll have a look into flax oil though. where do you get it from, is it a normal supermarket item or is it a specialist item. Also how do you take it, presuming it is an oil i'd imagine you put it in food etc.


Even if you do not prefer fish you can still supplement with fish oil, and it comes in gelcaps so you won't have to taste it.:) Although you might experience some indigestion when you start supplementing with them, but it will pass.

I would just take the flax using a spoon, but you could also mix it in with shakes, but do not put it on food that is warm/hot because it can be damaged easily by heat and light.



Also what are "high GI carbs " . i'm pretty new to all the lingo that goes with weight lifting and diet.


These are carbs that will be digested absorbed at a fast rate, and will therefore cause more of an increase in blood sugar levels.

High GI carbs include things like dextrose, maltoedextrin, white bread, white rice, bagels, etc. You can look up the glycemic index of various foods at the website below.

www.glycemicindex.com



Also, due to me being a tax dodging skint student i can't afford steaks all the time etc, but i do eat alot of meat. my main evening meal always consists of some meat. this is why i get most of my protein from the shakes

What about eggs, chicken, turkey, lean ground beef, lean cuts of pork? These are all good sources of protein that you might try implementing into your diet. Whey is such a fast digesting protein is the reason that I recommended going with other protein sources. If you are going to use the whey at other times besides pre/post workout then try to mix it with milk to help slow the absorption of the whey.

http://www.wannabebig.com/article.php?articleid=110

bradley
08-14-2003, 11:30 AM
Originally posted by Slinkie
where do you buy these from then? is it from healthstores or would i go to sports stores to get them


You can usually find dextrose at stores that sell home brewing supplies, and malto is usually a little harder to come by, so ordering online might be your best option.