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2004/09/30, 06:49 PM
Message deleted by moderator due to unsuitable content for this board.
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2004/09/30, 09:55 AM
Hi All,
I have started a new schedule and I need a little help with my food plan. It roughly stays the same each day except for dinner and lunch but i try to keep the same nutrition values each day. Below is an example. Could you please check it out and advise.
Out of bed at 06:30am
BreakFast - 07:00am
250ml Glass of Orange Juice
50g Oats
Pre Workout Snack 10:00am
Protein Shake
1 banana
Work Out 11:00am - 12:30 Then protein Shake while changing
Lunch 13:00pm
4 slices of bread
100g chicken breast
Afternoon Snack - 16:00pm
25g mixed nuts
1 orange
Dinner 19:00pm
100g Wholewheat Pasta
canned tuna 130g
100g toms
25g salad leaves
Evening Snack - 22:00pm
30g Bowl of Bran Flakes (with semi-skimmed milk)
Bed at 23:00am
Totals
223.615g carbs
151.99g protein
31g fibre
48.62g fat
1967.5 calories
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Cheers,
Toad
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Do what you have always done,
Get what you have always gotten!
--Some website somewhere
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2004/09/30, 02:07 PM
I would ditch the oj and replace it with Skim milk or something not so high in sugar. Keep in mind that I am not an expert, I just look good :big_smile: everything else looks pretty good to me. I am sure BB1 will be along to thoroughly analyze your diet and give you advice, and then CBAS1 will disagree with everything that BB1 says, but back up his arguments with nothing.
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You can cover up the flaws on your body, but there is no hiding a flawed personality.
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2004/09/30, 02:52 PM
cheers hec,
I think i might try a milk drink with 1/2 scoop of protein powder instead of the oj. I was hoping bb1 would give me his thoughts. thanks again
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Cheers,
Toad
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Do what you have always done,
Get what you have always gotten!
--Some website somewhere
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2004/09/30, 03:09 PM
What sort of bread are you having at lunch? Best to steer clear of white bread if possible. Also may be an idea to replace a couple of slices with some veggies.
My thoughts for what they're worth.
Oh, and if you're trying to gain 6kg as it says in your profile, I doubt that 1967 cals will be enough, definitely think the protein powder with the milk in the morning would be good. I'm sure there are some recipies for good things to add to shakes if your trying to gain - I think flax oil and peanut butter have been mentioned.
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2004/09/30, 03:35 PM
Its linseed and soya bread which is very tasty. I am trying to come up with something for lunch that will include veggies and a bit of warmth as the winter is now on its way. I havent got a very good kitchen at work though. Microwave and hot water at most. I was thinking along the lines of brown rice veggies and chicken breast warmmed in microwave. Yes the 6kg is still required but i have already upped my cal intake and Im finding it hard to eat all this food. oh, by the way your thoughts are always welcomed.What do you think of a carb shake? to help put on the extra kilos?
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Cheers,
Toad
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Do what you have always done,
Get what you have always gotten!
--Some website somewhere
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2004/10/01, 04:21 AM
Anyway, back to the matter in hand, please....
The lunch idea sounds good.
I don't know about the carb shake, were you thinking of something with oatmeal in it? That might be a good idea to get clean extra calories.
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2004/10/01, 04:55 AM
princess, No I was thinking of buying a build powder from the shops but if you think oats will do i could try that. What would i do? at the moment the only why i have the oats is boiled to make what i know it has porridge.
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Cheers,
Toad
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Do what you have always done,
Get what you have always gotten!
--Some website somewhere
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2004/10/01, 05:28 AM
I am definately no expert :big_smile:!!!! But aren't your calories a little low??? Nutritional program in here calls for me to have 1878 calories, and I am trying to lose weight, I see by your profile you are trying to gain 6 kilos? There's less than 100 calories between food plans, that seems to low for a man, but like I said I am no expert, and my nutritional program is also where I struggle the most (just love food too much :laugh::laugh:).
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2004/10/01, 07:34 AM
Message deleted by moderator due to unsuitable content for this board.
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2004/10/01, 08:25 AM
We can both say sorry and start off fresh if you would like.
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You can cover up the flaws on your body, but there is no hiding a flawed personality.
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2004/10/01, 09:48 AM
anyway......nat, yes i think my cal intake is a bit low. I will be trying to up it with some kind of carb build up drink. I was waiting for princess to get back with some suggestions. I'm struggling with the amount of food i have to eat already I Cant eat anymore food so i think i need a carb meal replacement. Thanks for your thoughts.
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Cheers,
Toad
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Do what you have always done,
Get what you have always gotten!
--Some website somewhere
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2004/10/01, 11:07 AM
I see by your profile that you are trying to gain. I agree with princess, you will most definitely need more calories. A nice way to get them in is to add a homemade gainer, for instance a blended protein, (heavy cream is a great adddition, can rival flax on a gainng diet, and not to mention the taste),2 tbsp. pb, 1 cup oats, and 4-6 tbsp. of heavy cream. Chug on this throughout the day for extra calories, much better than any storebought premade gainer loaded with fillers and sugar for extra calories. Here are some suggestions as to quality changes in your diet.
BreakFast - 07:00am
Have a good protein source here, fairly fast digesting to get out of a catabolic state...eggwhites for instance or a good whey protein. The oats will slow it enough to make ideal.
50g Oats
Pre Workout Snack 10:00am
Protein Shake(use milk here or some type casein would be good preworkout)
1 banana
Work Out 11:00am - 12:30 Then protein Shake while changing(make this shake last for an hour with it being whey protein and simple carbs) then try to have your next meal about 1/2 to 3/4 hr. later.
Lunch 13:00pm
Forget the bread, have a sweet potato, brown rice, or even some spinach pasta
100g chicken breast(make it about 5 oz.)
1/2 tbsp. flax oil
1 cup veggie(insulin sensitivity will be low at this point, and EFA's and veggies are shown to restore insulin sensitivity)
Afternoon Snack - 16:00pm
25g mixed nuts
Have a lean protein source here(always have some protein..your tuna would be a good choice here)
Dinner 19:00pm
100g Wholewheat Pasta
8 oz. chicken, once or twice per week 6 oz. of beef(lean cut, salmon is also a good choice(nice EFA's)
100g toms(not sure what these are)
25g salad leaves
Evening Snack - 22:00pm
Ditch the bran flakes, have cottage cheese, 1 tbsp. flax oil or 2 tbsp. natural peanut butter, and/or a blended protein shake
Bed at 23:00am
Totals
223.615g carbs
151.99g protein
31g fibre
48.62g fat
1967.5 calories
This should up your calories nicely, and throwing in your homemade shake will do nicely and keep good steady nutrition. You will have to monitor yourself, as with any gaining program, you will put on a bit of fat too. Some added cardio will help keep some of it at bay, but you will probably have to do a gain for a period of time, then go to a cut for a few weeks, and then resume the gain, etc. This will serve to help keep those love handles at bay. These are suggestions, and you can vary to your needs.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/10/01, 02:56 PM
Great advice BB1. I'm guessing "toms" are tomatos
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2004/10/01, 05:15 PM
bb1, as ever you come up with the goods. I will need a few attempts at this as most of the changes you suggested are new to me. sweet potato will need to be looked at as i dont know what to do with it? treat it as a normal potato i suppose? toms are tomatos (cheers nuance). i will keep you posted on my additions/amendments. Oh, what would you say would be a good cal intake 2500? i think thats what some website came up with for me.
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Cheers,
Toad
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Do what you have always done,
Get what you have always gotten!
--Some website somewhere
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2004/10/01, 07:03 PM
Sweet potatoes can simply be baked, a 5 oz. portion is usually a good choice.
What is your current weight? We can make a stab at a starting point for you. I would whatever it comes up to if you are at 1900 calories for instance right now, do not raise very quickly. Sometimes and most often the body will also react quickly in a manner we do not want. I would start with a 250 calorie per day increase and let this run its course. If after 2 weeks you are not gaining, then make another increase until you do start. Then let that run till the gaining stops, as this will now be your maintenance level, and increase again if you are so inclined. On a bulk, I would start with a 40/40/20 p/c/f diet macros and work from there. You will have to figure your bodytype, not all bulking schemes are the same for everyone. Some folks are more carb "freindly", some are more carb "intolerant" for instance. If you start packing on fat too fast, you may have to increase your protein and cut back on carbs, or vice versa if you get my drift. Hope this makes sense:big_smile:
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/10/02, 03:54 PM
bb1, sorry for the delay in replies but i'm from Wales so there is a bit of a time delay between us. Anyway my weight at the moment is 144lbs and body fat usually around 15% but has gone up a bit recently to 16.5% I will be doing a shop tomorrow to get in some of your suggestions and will be trying to put together another attempt of a diet and will post it. It would be good to have your cal intake suggestion first though.
Not sure if this helps but I havent looked at my diets in years if ever and usually eat and drink anything i want but have always stayed around the 140lbs never been past 147lbs. probably never eating enough for my natural matabolisum ?? not sure though.
Just as a side issue if you can help. I took my resting heart rate the other morning whilst lying in bed after a good night sleep. I did it three times and counted the beats for the full 60secs. The results were 41,41,40 does this seem a bit low to you? Am i doing something wrong?
thanks in advance.
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Cheers,
Toad
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Do what you have always done,
Get what you have always gotten!
--Some website somewhere
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2004/10/03, 02:31 PM
Sorry about that, I was away for the weekend. Nevermind it looks like you have now got advice from an expert :big_smile:
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Quoting from toad27:
I was waiting for princess to get back with some suggestions.
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2004/10/03, 02:34 PM
Oh and about the heart rate, 40 can be perfectly normal for somebody who exercises a lot. As long as you don't have other symptoms like chest pain/blackouts/excessive shortness of breath, I wouldn't worry about it - it's just a sign that your heart is strong and efficient
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