Diet advice

SpAcEd OuT

Just wondering if anyone can give me some advice/tips on my current diet for weight lifting,

Breakfast : 2 pieces of Weetabix (and 2 pieces of toast if I have time)
Snack - 11am : Bag of Popcorn
Snack - 1pm : Roll with chips(could replace with portion of pasta though)
Lunch - 4pm : Bread, Vegtable Soup
Snack - 5pm : Protein Shake
Dinner - 7pm : One portion of pasta,chiken kiev/steak and mashed potatoes, Pint of Milk

I drink plenty of water throughout the day as well usually over 4 litres.

Any advice or help is appreciated.

Dragan

It all depends on what your goal is my friend. To be honest, if you are tying to build mass, then your diet is a bit light on well........kind of everything. You are eating very little protein over the day and this will only impede your gains.

ALso, if you are trying to diet then you are taken in too many white carbs, these are just spiking your insulin over the course of the day making it harder to lose any fat.

Post your goals and i will have a better understanding of your diet and will be able to offer some better advice!!

Also, when do you train??

Transform

Totally agree with above - more info on weight, height, AGE, frequency of training and weights currently lifting.

PJG

with out knowing any goal's and just in terms of a healthier diet I'd do the following

Breakfast : Porridge
Snack - 11am : Apple \ Banana
Snack - 1pm : Whole Grain Role with Tuna or Turkey or Chicken(could replace with portion of pasta though)
Lunch - 4pm : Brown bread, Vegtable Soup
Snack - 5pm : Protein Shake
Dinner - 7pm : One portion of Wholewheet pasta,chiken kiev/steak and mashed potatoes, Pint of Milk


cheers

SpAcEd OuT

Sorry,
trying to build mass,lean muscle

11.5 stone
6ft 2
20 years old
weight lifting 3 times a week
Benching 60kg

PJG thanks for tip

Dragan

Okay then, so at 161 pounds, to gain some decent muscle, you would need to be eating around 240 grams of protein a day, and maybe a bit more agian in carbs.

I would suggest

Meal 1 - Porridge and a protein shake
Meal 2 - 6 to 8 oz chicken fillet and some wholemeal rice
Meal 3 - Wholegrain role with tuna, chicken, turkey.
Meal 4 - as meal two
Meal 5 - ( assuming this is just before your workout) a nice simple carb source, I go for liga.
Meal 6 - Protein shake, creatine and simple carbs ( right after your workout )
Meal 7 ( try and have this meal about 60 to 90 mins after you last shake ) lean red meat source and some brown rice or wholemeal pasta.
before bed, one last protein shake.

Remember, eat big to get big!

*Shell*

Protein , protein, protein... lots of meat, eggs and get protein mix and mix it with double cream (discusting) recently went on a fat and protein diet,lost over a stone in 10 days:D

SpAcEd OuT

the protein shake im using says to use once a day, should I just use it 3 times?

thanks for all the replies

Dragan

How many grams of protein does it provide???

Most of them fall within 20 to 25 grams or so. If thats the case you can easily have three a day. Also, check how many calories it gives, and how much sugar is involved, as high sugar levels can lead to fat!

SpAcEd OuT

50g per serving, calorie free, and says low on sugar.

Dragan

Cool, id still go for three servings a day, that way your hitting 150 grams of protein off the bat and allowd you to take things a bit easier over the other meals. I'm not sure how you are for cooking your meals each day, personnally, i cook four meals for each day cuz i like to get my wholefood in and at 260 pounds i need a lot of protein!

SpAcEd OuT

thanks will do!

Trying to eat more cooked meals as well.

Trying to build lean mass is kinda tough. You might be better off really upping your calorie intake for a while putting on lean mass as well as some fat. Later after you've bulked up enough cut the calories and the fat.

Granted, I don't know a huge amount about this, but the guys i know who are into this sort of stuff do it that way.

RPGGAMER

SpAcEd OuT wrote:

Just wondering if anyone can give me some advice/tips on my current diet for weight lifting,

Breakfast : 2 pieces of Weetabix (and 2 pieces of toast if I have time)
Snack - 11am : Bag of Popcorn
Snack - 1pm : Roll with chips(could replace with portion of pasta though)
Lunch - 4pm : Bread, Vegtable Soup
Snack - 5pm : Protein Shake
Dinner - 7pm : One portion of pasta,chiken kiev/steak and mashed potatoes, Pint of Milk

I drink plenty of water throughout the day as well usually over 4 litres.

Any advice or help is appreciated.

good start. frequent eating is good. some good changes might be:(vary portion sizes depending on your size (or better do a food log and see how you lose/gain/maintain weight)

Breakfast: Protein(fastacting one: whey)+porridge/redy brek+1-2fruit
11ses: brown roll/soda bread and can of tuna or some sort of animal flesh(+/-200g) and some salady stuff.
lunch at 1pm: biggest meal of the day: carbs like pasta and meat and veg sauce not carbonara type ones with fat. choose tomatoy ones instead
4pm: cheese(hard type like cheddar and couple(not many ) of rivitas.
supper 7pm: omolette(whole eggs now ) and veg like brocoli/mushrooms garlic
10pm: casein based protein, nuts or have the egg omolette here instead.

take fishoil tabs with the pm meals and things like V C with the early ones

you should alter this for peri training times. ie no fat and much carbs and protein. good luck

Transform

Agree with most of above - ensure that you eat enough essential fats e.g. cod liver oil, olive oil, fish, nuts and seeds etc

Finally you will only get bigger by gradually (increase weighs slowly) lifting more and most of all using the knife and fork regularly.
All the best

RPGGAMER

Transform wrote:

Agree with most of above - ensure that you eat enough essential fats e.g. cod liver oil, olive oil, fish, nuts and seeds etc

Finally you will only get bigger by gradually (increase weighs slowly) lifting more and most of all using the knife and fork regularly.
All the best

exactly. i think thats the biggest mistake in todays lads training wrt. nutrition. not eating fat. seeing it as bad and not realising its probably one of the most important nutrients esp. in terms of the anabolic hormones like testosterone.

i think the problems/misinformation started with the advent of anabolic steroids. drug free folk would assume the low fat diets they recommend would work for them. not realising that for the testes to make testosterone they need such things as cholesterol and saturated fats etc..of course using anabolics meant that endogenous test prod. was low/0ed anyway as all was got from a needle/pill..