What's your bodybuilding diet?

DMT

Often, both here and on the net, you see advice being given on the type of diet suitable for bodybuilding. This advice is usually very general (and sometimes very good) and ranges from "eat more" to "eat a basic breakfast of complex carbohydrates, etc".

But seldom if ever will you find detailed examples of a typical daily diet designed for the bodybuilder. And even when you do find an example diet, you'll often be left wondering things like "how do they cart all that stuff around with them?" or "how do they find time to prepare and eat all those things?"

Which brings me to the point of this post.
Could those of you on a bodybuilding diet post details of what you eat everyday - include things like time of each meal, what each meal consists of, quantities of food taken, what you did to prepare the food and what you used to bring it with you, etc...

logic1

Well diet is directly related to the current aim of your training so there's no one diet a bb'er uses all year round. Usually a diet will be run in cycles of anywhere from 8 weeks to 6 months or more.

Currently I'm on a cutting diet which basically means I'm on below maintenance level calories on a day to day basis.

I'll be running this for 10 more weeks.

Currently it looks something as follows:

6:30am Gym
8:30am 30gr protein shake, 40gr oatmeal
10:30am 30gr protein shake
12:00pm 200gr protein and salad (meal can consist of anything from steak to chicken breast to tuna/fish)
3:00pm 30gr protein shake or tuna
6:00pm 200gr protein (steak or chicken)
8:00pm 60gr protein shake or tuna

I usually prepare my meals as I eat them but sometimes I might prepare them the night before and store them in tupaware containers.

The amount of shakes I have in a day will vary depending on a few factors, if I need more or less protein to make up total volume for that day etc..

I also drink at least 5 litres of water a day. Cardio 4x week. Weights 4x week.

.logic.

tunney

Thats f&*king scary man. In the gym at 6:30, what time do you get up at? Whatever about running to work, in the gym at that time? What time do you go to bed at?

logic1

Originally posted by tunney
Thats f&*king scary man. In the gym at 6:30, what time do you get up at? Whatever about running to work, in the gym at that time? What time do you go to bed at?

haha yeah it's hard sometimes. I usally leave home at 6am takes 30 mins to walk to the gym. On the gym floor by 6:40

I'll sometimes go back at 5:00pm for an hours cardio.

I'm usually in bed by 9pm.

Sad I know

.logic.

tunney

Far from sad, impressive. Why try in the morning and not in the evening though?

logic1

Purely practical reasons ***. I train in Westwood which is very busy in the evenings, at the time I go I never have to wait for a bench or any piece of equipment.

Makes my workouts more intense, shorter and less stressful.

I also like the effect it has on metabolic rate veing slightly elevated for the rest of the day.

Also I prefer to do my cardio in the evenings (opposing the theories of glycogen depletion when carried out in the AM) as I find cardio incredibly boring so I prefer to sit at home on the stationary bike in front of the TV to do it.

.logic.

tunney

If yuo don't mind me asking whats your relationship status? I train(when not injured) 5 nights a week weekends, the odd morning during the week and for long periods at the weekend. I know that if I upped my training to your levels the other half would f&*king kill me. What do you do?

logic1

Yeah that is a bit of a problem at the moment actually. I live with my GF and last year it was fine as she was finishing her degree so she wasn't around much anyway but she's been at home all summer and it does put a bit of stress on.

Hopefully she gets into her masters this year so she'll be busy again



.logic.

tunney

I'm working on getting my fitness up for the next year to the point that I can start training for an Ironman distance triathelon(must really learn to spell that word), and I reckon sparks could fly once I start that. What can you do? "i'm just nipping out for a quick 4 hour cycle and a 2 hour run babe" doesn't *quite* work I'd imagine.

dudara

or another solution is to get her to go to the gym with you. My boyfriend got me into lifting weights. I had some somelifting as an undergrad, but I had lost interest.
I don't go with him every day, as I do Taekwon do as well, and the stiffness after lifting can interfere with that, but I enjoy going to the gym with him, and he makes me work harder and lift harder than I would by myself. Plus I always have someone to watch my form and vice versa

Kell

Err- just on the subject of diets, what do you guys make of taking Complan as a meal substitute during the day? I have thought about my day in terms of hours and I thought "How the fúck am I going to fit in 5+meals", hence the complan idea.

Basically, eating wise I breakfast on plain old cereal (9.30), lunch of a tuna roll (54+gr protein) plus a sandwich or something (1.00), dinners consist of either chicken/beef/fish plus veg, then protein drink+complan (25gr protein) (6.00) train from 8-9 and then another protein drink+complan. I try and snack on tuna as much as possible.

Does this sound about right for someone such as me trying to bulk up and take on the right amount of protein, carbs etc?

K-

BrianD3

logic, you take in 550 grams of protein every day? Holy sh1t :eek: If you don't mind me asking, how big are you?

BrianD3

124124

Whoa, thats scary!! Man you smell protein!!!

Okay, jokes apart, I read somewhere that eating loads of protein wouldn't actually do any good if you are not burning/using it all! Read that, if your not working hard enf it will just let all the excess protein go the natural way - hence I am taking no protein at all - that should tell you loads about how hard I work out!

So, how big are you Logic?

Magic Monkey

logic1, that a CKD you're on?

Also, what about carbs post-workout? I know that due to gluconeogenesis that excess protein will be converted to glucose, but you could just eat carbs instead

Eh, and where's the fat/EFA's?

Oh and Kell, you can add Olive Oil to most foods to boost the kCals. Also things like peanut butter, etc - foods that are calorifically (probably not a word) dense.

Benbaz

Yeah Logic, tell the lads how big your co(c)k is!!!

Kell

Cheers Monkey-

logic1

At the moment I'm 110kg at 6'1" tall.

Ideally I want to come in at around 100kg sub 9% bf.

I do take EFAs in the form of flax seed oil aswell as a rather extensive vitamin and mineral intake daily.

It is a modified CKD diet which I run. I don't like carbing up massively on carb day so I'll just take in a moderate carb meal or two throughout that day.

I'm currently on between 5 and 600grms of protein daily for the next 10 weeks then diet will again be modified.

As for carbs post workout I prefer to take a whey shake, good fast acting protein and a spoon of flax seed oil.

Seems to work well for me but I do know people that swear by some carbs post workout, only ever makes me feel sick.

.logic.

Trojan

I find 18 pints of Guinness a weekend tends to help bulk me up - ymmv!

Al.

Magic Monkey

...carbing up massively on carb day...

Ever read Lyle McDonald's stuff on the importance of leptin when dieting, "refeeds" (lots of high GI/II carbs + low fat, days) and such like? It's pretty cool; worth a look.

How about carbs pre/mid workout? Just chuck about 50g of Maltodextrin in with your shake, and down it before you train, or if that's not possible, sip throughout the workout (as by the time you're done, it should be digested and "available" to the muscle, etc...).

dudara

lots of questions asked and answered here

http://groups.google.ie/groups?hl=en&lr=&ie=UTF-8&group=misc.fitness.weights

and click through to "eating" here

http://www.stumptuous.com/weights.html

I know the site is hosted by a woman, but it is good.

pookster

Jaysus with 600gm of protein, you must have some smelly farts!!!!