Universal Nutrition Forum

Ok I looked at my typical daily diet using the meal planner at http://www.maximuscle.ie/toolsanddownloads/dailymealplanner.html

Heres what it looks like, Keep in Mind that on training days add an extra 30g whey shake to this post workout:

Breakfast:
Honey 5g
Promax (per 100g) 30g (24.3g protein)
Oats, made with milk 45g
Total: 4.5g fat, 33.1g carbs, 29.9g protein

Snack 1:
Oranges 160g
Apples, eating, average, raw 150g
Nutri Grain bar 37g
Almonds 20g
Total: 14.6g fat, 57.5g carbs, 8.1g protein

Lunch:
Pasta, wholemeal 60g
Pasta sauce, tomato based 113g
Tuna, canned in brine, drained 130g
Brown bread, average 15g
Cheese, Cheddar 25g
Total: 12.6g fat, 52.2g carbs, 48g protein

Snack 2:
Promax (per 100g) 30g
Apples, eating, average, raw 120g
Total: 14.2g carbs

Dinner: (varys from day to day steak/pork etc some days/ different veggies)
Potato (baked with skin) 100g
Peas, boiled in unsalted water 80g
Broccoli, green, boiled in unsalted water 50g
Chicken, breast, grilled without skin, meat only 283g
Total: 8.1g fat, 25.8g carbs, 99.7g protein

TOTAL: 40.3g Fat, 182.3g Carbs, 186.2g protein

Some days ill eat a hardboiled egg here and there or a few tables spoons of peanut butter

Was thinking of switching to syntha 6 after my promax is finished but am unsure because it has more carbs/fat in it while promax only has protein really, what you think?

Thanks

Man i mean this is the nicest way possible..... that diet is not good mate. I mean it's great if u just want to be a healthy regular bloke. But if u want a lean muscular body that won't do. It's great to c u learning tho and not just asking someone to do the work for u.

Snack 1 is not good, i'm not a big fan of using a lot of fruit in a diet and also only 8g of pro....

Dinner is 70g pro not 99, but that is in a way a waste because u only really can digest 30 - 40g of pro in a sitting, the rest i'm afraid is wasted.

This is why meal frequency is essential and a good portion of pro in every meal.

For u i would recommend 7 meals. 35g pro in each, 50g of carbs in 3 or 4 of the meals and eat 20 almonds with the protein in 2 of the no carb meals.

245 pro, 150 - 200 carb, 40 ish fat...... perfect!!!

Yeah the snacks are the ones I have the most trouble with as im in school for them, fruit is easy to bring in and it would be hard to bring in 2 shakes instead. Any ideas to what I should be eating instead?
Was thinking maybe:

Snack 1:
Almonds 20g
2 hardboiled eggs
and something else to keep me full?

Snack 2:
The same as snack 1? no real ideas

I dont really want to be taking loads of protein shakes per day, think 2 max a day. Maybe an extra one on days that i run out of tuna and stuff like that!

Is bread a complete no? Id be eating wholemeal bread of course maybe with peanut butter on it, to be honest im not trying to get absolutely huge or anything, im trying to increase mass a bit more so its a bit more noticable and to keep body fat down to a minimum too if its possible?
or is it either bulk or cut, one or the other?

Tommer wrote:

I dont really want to be taking loads of protein shakes per day, think 2 max a day.

Is bread a complete no? Id be eating wholemeal bread of course.

Why not the shakes?? I really wouldn't recamend more than 3 either so just eat the meals, 5oz of chicken can be eaten in 5 mins on the go or on break. they don't all have to be sit down meals.

once it's 100% wholemeal it's not too bad

7 meals -- drink the pro for 3, then one is breakfast and u'v only to eat 3 more. easy

ck wrote:

7 meals -- drink the pro for 3, then one is breakfast and u'v only to eat 3 more. easy

When you put it like that it does sound easy alright,
The only thing stopping me from loads of shakes is the cost!

What type of shake would you recommend? one that has all 3 (carbs,protein,fat) like syntha 6 or stick with whey shakes of only protein which im currently taking?

Cheers man for the replies

Tommer wrote:

Cheers man for the replies

no probs. i would stick with the pro only shakes. in my opinion keep carbs and fats in different meals. so have ur 3 pro and carb meals and ur 2 pro and fat meals and then 2 pro only meals.

Have the carbs in breakfast and pre and post workout only. Then the fats in 2 different meals and in an ideal world ur last 2 are pro only

with the shakes i find optimum nutrition the best.

Cool Ill start having a shake more so for a snack,

On my current diet would i see any gains at all even a few lbs or anything?
As I said before Im trying to get there for summer really so just looking for a bit of a mass gain/get more lean. Once the Leaving is done though I plan to get the diet on the head and bulk up more!

yeah if u train hard u will see improvements for sure.

Absolutely u are right to prioritise the leaving but it is worth mentioning that there will always be something.... exams, work, family commitments, etc etc.

so the key is to find a way where ur eating and training is not a burden but just part of ur daily routine.

Enjoy the healthy food anyway and best of luck with the training

Grand thanks ck for the info,

Going to drop the simple carbs in my snacks for more protein like eggs and shakes I think and see what results I get, not expecting a huge result but a bit of a mass gain would be great!

Cheers

ck wrote:

yeah if u train hard u will see improvements for sure.

Absolutely u are right to prioritise the leaving but it is worth mentioning that there will always be something.... exams, work, family commitments, etc etc.

so the key is to find a way where ur eating and training is not a burden but just part of ur daily routine.

Enjoy the healthy food anyway and best of luck with the training

Lol i cut seriously coming up to the leaving cert. I was cutting through it as well and never missed a meal during the tests!

Just one more quick question,
for snack one would 20g almonds, a hardboiled egg and a nutrigrain bar be too much fat for one meal?

Tommer wrote:

Just one more quick question,
for snack one would 20g almonds, a hardboiled egg and a nutrigrain bar be too much fat for one meal?

no?

but whats with the nutrigrain bar?

I had 500 gr of salmon in the space of 5 hours the other day...

Tommer wrote:

Just one more quick question,
for snack one would 20g almonds, a hardboiled egg and a nutrigrain bar be too much fat for one meal?

no?

but whats with the nutrigrain bar?

I had 500 gr of salmon in the space of 5 hours the other day...

Ive made a few changes to my diet this week as I want to start to get bigger. Have a look and tell me what you think:

Breakfast: 45g porridge with honey and a protein shake(made with low fat milk)

Snack 1: 2 egg whites, 75g wholewheat pasta, 25g almonds

Lunch: Protein shake, about 120g wholewheat pasta, slice of wholegrain bread with peanut butter

Snack 2: tin of tuna with onion and light mayo on a bagle

Dinner: what ever is cooked in the house, usually around 2 small baked potatoes, frozen veg and meat (depending on what it is, usually have 2 of what ever, eg. 2 bugers, 2chickenbreast)

Postworkout: Protein shake and carbs like cereal (100g) or cream crackers (4-5 crackers)

Whats it look like?
I want to get bigger (not huge) but I dont want to put on a load of bodyfat either, Dont mind a bit that I can lose.

Cheers