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ATLETO
02-12-2002, 06:14 PM
Shalom people... :cool:

Here is the Nutritional break up of my Diet...
TOTAL:
PROTEIN: 318g
CARBO: 552g
FAT: 173g
CAL: 5043 kcal

Im starting to think its a bit too much? no/yes?
My stats again: 21 - 160lbs (72kgs) - 5'10 (178cm)- BF: 6-10%
and trying to bulk up... Attached a pic of me from last year...
Trying to add another 10 kg at least...

BREKKIE: (Spelling According to Jane :))
*Weet-Bix cereals + 200ml whole milk)
*4 Eggs + 1 Tomatoe scrambled in olive oil
*Wholemeal Pita Bread 100g
*1 Medium Size Apple
PROTEIN: 55g
CARBO: 148g
FAT: 48g
CAL: 1262 kcal

SNACK 1:
*Cheddar Cheese Sandwich (Wholemeal Pita bread + 60g *cheese)
Protein Shake (100%Whey Isolate 30g + 1 banana + 2strawberries + Honey + 300ml whole Milk)
PROTEIN: 64g
CARBO: 127g
FAT: 19g
CAL: 919 kcal

LUNCH:
Chicken a la Stewed
(250g Chicken Tights+ Snow Peas+ 1 Carot+ half a green pepper+ 1Onion with Olive oil)
PROTEIN: 62g
CARBO: 39g
FAT: 79g
CAL: 1139 kcal

SNACK 2:
0.5 cups of rice (or potatoe or pasta) + Plain Greek style yogurt
PROTEIN: 11g
CARBO: 64g
FAT: 10g
CAL: 406 kcal

DINNER:
Tuna a la Cottage
(200g Tuna + Plain cottage cheese mixed with 0.5 cup of long grain white rice or potatoe or pasta)
PROTEIN: 69g
CARBO: 32g
FAT: 5g
CAL: 453 kcal

PREBED SNACK:
250g VitaFruits Yogurt
+ 50g SunDried fruits
+ Protein Shake
PROTEIN: 56g
CARBO: 139g
FAT: 10g
CAL: 863 kcal

Ive also decided its better to follow some of the advice I got from here about reducing the volum of my training that i got from the feedback of my last post...

Train Hard- Eat Big- Live Long ;)

Shalom...
ATLETO from Melbourne... :)

MonStar1023
02-12-2002, 07:35 PM
ATLETO-
Gooding good bro.

:thumbup::thumbup:

ATLETO
02-12-2002, 07:41 PM
Achtum MonStaro... ;)

TreeTrunks
02-12-2002, 07:43 PM
Is that really you? It looks like a picture torn out of a magazine.

Spiderman
02-12-2002, 07:48 PM
Originally posted by ATLETO
Shalom people... :cool:

Here is the Nutritional break up of my Diet...
TOTAL:
PROTEIN: 318g
CARBO: 552g **Yes, IMO this is to many carbs.**
FAT: 173g **WAY to much fat for one day.**
CAL: 5043 kcal

**If you keep on those totals bro your 10kg will be from fat gain alone. Read below...**

Im starting to think its a bit too much? no/yes?
My stats again: 21 - 160lbs (72kgs) - 5'10 (178cm)- BF: 6-10%
and trying to bulk up... Attached a pic of me from last year...
Trying to add another 10 kg at least...

BREKKIE: (Spelling According to Jane :))
*Weet-Bix cereals + 200ml whole milk)
*4 Eggs + 1 Tomatoe scrambled in olive oil
*Wholemeal Pita Bread 100g
*1 Medium Size Apple
PROTEIN: 55g
CARBO: 148g
FAT: 48g
CAL: 1262 kcal

**Way to many carbs in one meal. Lower them to around 60-70 grams.**


SNACK 1:
*Cheddar Cheese Sandwich (Wholemeal Pita bread + 60g *cheese)
Protein Shake (100%Whey Isolate 30g + 1 banana + 2strawberries + Honey + 300ml whole Milk)
PROTEIN: 64g
CARBO: 127g
FAT: 19g
CAL: 919 kcal

**Get rid of the honey and strawberries...theres a ton of carbs in that stuff. Not to mention its to much sugar in one meal. Lower the carbs a LOT! Try gettin down to around 50-60 g here.**

LUNCH:
Chicken a la Stewed
(250g Chicken Tights+ Snow Peas+ 1 Carot+ half a green pepper+ 1Onion with Olive oil)
PROTEIN: 62g
CARBO: 39g
FAT: 79g
CAL: 1139 kcal

** :omg: Damn bro! Get rid of some of that fat! Cut it way down to about 15 grams for this meal. 79 is WAY to much in one meal.**

SNACK 2:
0.5 cups of rice (or potatoe or pasta) + Plain Greek style yogurt
PROTEIN: 11g
CARBO: 64g
FAT: 10g
CAL: 406 kcal

**Increase the amount of Protein here and lower the carbs a bit.**

DINNER:
Tuna a la Cottage
(200g Tuna + Plain cottage cheese mixed with 0.5 cup of long grain white rice or potatoe or pasta)
PROTEIN: 69g
CARBO: 32g
FAT: 5g
CAL: 453 kcal

**This meal loks good to me. ;) **

PREBED SNACK:
250g VitaFruits Yogurt
+ 50g SunDried fruits
+ Protein Shake
PROTEIN: 56g
CARBO: 139g
FAT: 10g
CAL: 863 kcal

**Get rid of the dried fruit and Yogurt. It'll just turn to fat at nite. Only have the Protein Shake.**



Hope this helps ya out some mate. Good luck. :thumbup:

ATLETO
02-12-2002, 07:55 PM
Of course it is me!!!
Here is another one...
It was for my friend who asked me to model for him for his photography project at Uni...

Mr.Buttcheeks
02-12-2002, 08:13 PM
bro thats way too much dayumm fat ive been that route before and ate that much fat if you can drop down to about100 grams a day. im not shure but i think you can get worms eating that much fat, i may be wrong. but anyways besides that i doubt you can even eat that much food in a day you will feel pretty crappy all day slamming all that food. if i were you take 340 grams of protien 200 grams of carbs and 100 grams of fat. you will bulk nicely off this eat complex carbs

HighlyFanatic
02-13-2002, 02:22 PM
thats a beast of a meal!!

yeehaw!

ATLETO
02-14-2002, 09:34 PM
Ok... I am on my way to reducing fat in the diet following the suggestions i got from you ppl. Tnx...
One question... How long is it supposed to take to start noticing results on the scale? Just need approx how much so I can plan and visualise... Approx 3 months on the diet?
Cheers to all...
And Tnx...

Qea
02-14-2002, 09:50 PM
you eat a shitload, bro. WIsh i had your appetite

ATLETO
02-14-2002, 10:10 PM
Yeah... well ITS HARD!!! But hey EAT BIG- GROW BIG!
its more planning/motivation and dedication than appetite...
Sometimes feel sick after a meal... But once its digested... I feel great and ready for the next one... Hehehe...
Atleto

Marcel
02-14-2002, 10:48 PM
Dang Atleto you eat like crazy! Well you gotta do what you gotta do huh? It's better to have a fast metabolism anyways cuz you can eat so much like you do. Spidey gave ya good advice there. Use it. Also look around for other diets and ideas. Look for Wizard's posts. That foo knows about diets. Laterz