Universal Nutrition Forum

Hi lads, just getting back into a proper routine looking for advice on my diet, got some good info here which helped me put it together, a bit about me im 75kgs (165lbs) carrying a little fat but not sure of the percentage, id say im a mix between ecto and endo, find it easy to put on muscle and lose fat, ive done the macros to the diet as best i can its an approximate though some items im yet to establish the nutritional values, ok here it is:

M1: 8 egg whites + 50g oats

M2: 1 scoop whey with 500ml low fat milk + tablespoon flaxseed oil + 1 banana.

M3: 112g tuna + mixed leaf salad

M4 (pwo): 200g chicken + 200g sweet pot

M5 (post wo): 2 scoops whey + 1 lucozade

M6: 112g tuna + mixed leaf salad + 1 tablespoon flaxseed

M7: 1 scoop casein with 500ml low fat milk

*multivit taken throughout the day along with 2-3 litres of water throughout the day too.

Pro: 246g
Carbs: 132g
Fat: ? approx 40g-60g

Carbs are a bit low i know not sure weather i should increase them, i wouldnt say im cutting but i certainly dont want to add any fat to my frame anyway, any suggestions? thinking maybe adding some cashue nuts for extra healthy fat...Im very active throughout the week play football once a week 2 nights of martial arts and now going to stick 2 days of weights in and see how i get on.

Any advice much appreciated, my biggest concern right now is the carb intake unsure if i should increase it or not.

Thanks

I'd hold carbs, up the protein to 300 - 310 and get the fats to 40 - 50.

Should do the trick!

50grm of protein post workout...

Try 50grm carbs in the form of breakfast cereal or waximaize, instead of the lucozade...

ck wrote:

I'd hold carbs, up the protein to 300 - 310 and get the fats to 40 - 50.

Should do the trick!

At 165lbs (taking into account my body type etc) in my opinion 250g-300g of protein, 150g carbs 40g-50g-60g fats should be an ok ratio to work off.

Thanks for the reply ck

dbyrneryan wrote:

50grm of protein post workout...

Try 50grm carbs in the form of breakfast cereal or waximaize, instead of the lucozade...

hi dbyrneryan, thanks for the reply, are u saying 50g of protein is too much or too little...?

Yeah i hear ya on a better source of high gi carbs post wo, but couldnt possible take cereal to the gym, and cant afford the waximaize, any other cheap sources that could do the trick?

you could try blending up 80g of oats and mix that with your whey and drink that pwo

Oats is too low GI...

I was saying 1.5 scoops is too little, most whey is 24grm pre scoop, so use two scoops after training, that wud give you 48grms... Unless your using the ultimate nutrition protein which is 30grm pre scoop...

dbyrneryan wrote:

Oats is too low GI...

I was saying 1.5 scoops is too little, most whey is 24grm pre scoop, so use two scoops after training, that wud give you 48grms... Unless your using the ultimate nutrition protein which is 30grm pre scoop...

Yeah your right im gonna bump it up to 2 scoops post wo, thanks.

Still not sure about the carbs post wo, might stick with the lucozade for now.

Right so im gonna alter the diet slightly in order to get the following:

Protein: 250g

Carbs: 150g

Fats 60g

Calorie total: 2140 (That seems quite low to me, im 165lbs...but im guessing this is cool as im trying to lower bf, i just hope it wont stand in the way of gaining muscle, ive only started this program so results are yet to be seen...)

give it time but 2140 kal does sound low!

Wesstar wrote:

Yeah i hear ya on a better source of high gi carbs post wo, but couldnt possible take cereal to the gym, and cant afford the waximaize, any other cheap sources that could do the trick?

A sugary cereal is perfect and defo bring it to the gym, weigh it up and throw it in a lunchbox typea thing.

Wesstar wrote:

cant afford the waximaize

Lucozade is like 2euro average a bottle, and Waximaize online is 40euro with 57 servings, so 57 serving of lucozade 114euro... Save yourself alot of money and go with the Waximaize.

So ive revised my diet and made some changes this is how its looking:

M1. 8 egg whites + 50g oats

M2. 1 scoop whey with 500mls milk

M3. 112g Tuna + mixed leaf salad + 50g nuts

(Pre wo)
M4. 200g Chicken/Steak + 200g sweet potatoe

(Post wo)
M5. 2 scoops whey + 1 scoop waximaize

M6. 112g Tuna + mixed leaf salad + 50g nuts

M7. 1 scoop whey with 500mls milk

P: 280g (1.7g bbbw)
C: 195g
F: 70g

Supplements include:

Whey
Creatine
Animal Pak
BCAA's
Waximaize
Udo's Oil

Any critique please.

Im also working my training routine as follows:

Tuesday: Back/Chest

Friday: Legs/Shoulders

Saturday: Arms/Core

These are the only days i can train on i think this is the best way i can work it, if anyone can see a better split please advise me, thanks.

Day 1, chest shoulders tri

Day 2, legs

Day 3, back bi

5/10 min cardio warm up followed by 15 min abs/core and then into weights