Your diet

Dirk_Diggler

This thread probably won't be as successful as I hope but we'll see how it goes. Basically involves posting weight training/cardio/non-training day diets. I'm just interested to see what most people do in this department. You can use my post format if it's easier.

Weight training

Meal 1: Omlette with 4 full eggs,spinach,slice of cheese and some pineapple after (or bowl of Porridge if I'm late)
Meal 2: Spinach, 1 chicken fillet, some peppers, cashews, sesame oil, banana
Meal 3: Spinach, 1 chicken fillet, some peppers, almonds, sesame oil, some wholegrain rice, litre of milk
Meal 4: Spinach, 1 chicken fillet, some peppers, cashews, extra virgin olive oil, cider vinegar
Workout: 500ml water with 30g protein during, 500ml water with 30g protein and 30g glucose after
Meal 5: Pasta (or rice), 1 chicken fillet, some peppers, pesto, pint of milk
Meal 6: 500ml milk, 30g protein, handful of nuts

Non training days I drop the rice during the day but the rest stays the same. Some of the days I'll have red meat for some of the meals instead. I don't do any cardio at the moment so I ain't sure what my diet would look like for that.

gabgab

1: 30grma oats, 2 eggs, nuked in the microwave, half pint of water, fish oil tablet
2: Protein shake
3: Tuna Snadwich with an egg, brown bread, liter of milk
4: Protein shake
5: Tuna/Chicken salad
6: Post workout shake

Actually now that I have typed that out its appalling, not nearly enough whole foods or nearly enough quantity of them,

I have spent alot of time trying to trim off the fat but I'm pretty lean now,

Cheers Dirk,

mack1

Weekdays:

8.30: Oats with nuts, seeds and flax & a protein shake
11.00: 3 Hard Boiled Eggs, fruit, green tea
13.00: Chicken breast, salad/veg, milk
16.00: Tuna Sandwich, fruit, green tea*
19.00: PWO Shake*
20.00: Steak or Fish with brown/wild rice & tonnes of veg (anything except mushrooms!)*
23.00: Wholegrain bread with cottage cheese or peanut butter*

* on non training days I drop the bread, rice & PWO shake
Water throughout the day.

Al_Fernz

What I ate yesterday.

7.
Kiwi,
Porridge made with water and a little bit of milk to cool mixed with blueberries
Scrammbled eggs - 2 full eggs, 6 egg whites, a little bit of milk and 2-3 tbls of natural Peanut butter
Green Tea

10.
Chicken fillet and braeburn apple (they're crunchtastic)

2.
2 chicken fillets, brown pasta, spinach, mixed homemade sauce that consists of plum vine tomatoes, tomato puree, peppers, onions, garlic and some Italian herbs.

4.
Some almonds in work - usually about 20 or so in the afternoon

6.
Slice of homehade brown bread from Superquinn with about a tblspoon of Peanut butter.
Orange
Green Tea

9.
Chili - you would have to ask my ma what's in it exactly. I'd say about 1/2lb mince, carrots, onions, sweetcorn etc.
2 slices of the superquinn bread again with two slices of melted cheese.

11.
1/2 tub of cottage cheese
2 scoops of whey

NotMe

I haven't got a fixed diet as such, it varies a bit every day. Here's an example from a few days ago. Throw in regular cups of tea/green tea throughout the day too.

Meal 1: 60g porridge with milk and dried fruit/nuts, 2 boiled eggs (same everyday)
Meal 2: Soda bread + ham/lettuce/mayo sandwich x2, milk
Meal 3: Almonds, yoghurt, banana, kiwi fruit x2
Meal 4: Potato, mince, mixed veg
PWO: 60g whey + 60g mass gain
Meal 5: Pasta, quarter pounder

Carbs 456g (48%)
Protein 213g (24%)
Fat 110g (28%)
Calories = 3645

Al_Fernz

NotMe wrote: »

PWO: 60g whey + 60g mass gain

Gimminy Gillikers Radioactive man:eek: - what kind of cals would that total?

gabgab

Hey Al,

Where do you get the natural peanut butter? Love peanut butter, this stuff sounds good,

Al_Fernz

gabgab wrote: »

Hey Al,

Where do you get the natural peanut butter? Love peanut butter, this stuff sounds good,

I get the Meridian brand in Holland and Barret on Grafton St. It's €5.95 for a kilo tub AFAIK. Its 100% natural so theres no added sugars, oils or any other sh1te and IMHO it also tastes better than the other stuff too.

You should be able to find it on the shelf at the very back of the shop. Its not too well stocked so there have been times when I've gone in and its been out.

NotMe

Al_Fernz wrote: »

Gimminy Gillikers Radioactive man:eek: - what kind of cals would that total?

~420... too much? :P I prob don't need the second scoop of whey with the protein in the mass gain too.

Dirk_Diggler

Do you find that the mass gain is a big help? Looking at other diets here I see that mine is extremely bland.

Al_Fernz

NotMe wrote: »

~420... too much? :P I prob don't need the second scoop of whey with the protein in the mass gain too.

420 doesn't actually seem like a lot. I guess its just the 4 scoops with 2 from a mass gainer that got me thinking.

I guess as long as you're making gains then keep it up. But the minute you start going Derek Davis on it you might want to re-evaluate it.

Al_Fernz

Dirk_Diggler wrote: »

Do you find that the mass gain is a big help? Looking at other diets here I see that mine is extremely bland.

Yeah. Do you eat the same meals everyday?

I'd go crazy if I did. But that's me I guess. That's the way I see nutrition (and training too). Experiment to see what works for you. Keep doing the things that work for you and drop the thing that don't. Over time you will learn and the good habits will start to outweigh the bad ones.

puntosporting

7.30 am Protein shake 60g
9.00 am Cup tea,bowl of bran flakes with milk and suger.
1.00 pm mash potatoe,baked beans and chicken goujons
3.30 pm 1hr 25mins weight training back and bicep.
5.15 pm Protein shake 60g
6.30 pm ham,sweetcorn & cheese sandwich on white bread no butter.
9.00 pm Tea and biscuits.

That was yesterday times for eating and training are pretty consisent but the food types often vary:D it feels fine do im making steady progress in the right direction!
Im not realy watching my diet as such to be honest!
Im 5 10 13stone and a bit bodyfat currently about 15% and dropping slow but steadily!

Dirk_Diggler

Al_Fernz wrote: »

Yeah. Do you eat the same meals everyday?

I'd go crazy if I did. But that's me I guess. That's the way I see nutrition (and training too). Experiment to see what works for you. Keep doing the things that work for you and drop the thing that don't. Over time you will learn and the good habits will start to outweigh the bad ones.

It's been the same for the last 4 months roughly Just can't be arsed changing it but this thread will open me up to new ideas hopefully. Although in saying that, the salads have been working quite well. Would you recommend me droping the pasta in the evening on a non training day and just leave it as a big veg/chicken fest?

dave80

puntosporting wrote: »

7.30 am Protein shake 60mg
5.15 pm Protein shake 60mg

you might want to up your protein intake, 60 miligrams is nothing

puntosporting

dave80 wrote: »

you might want to up your protein intake, 60 miligrams is nothing

Woops typo:P

Al_Fernz

Dirk_Diggler wrote: »

It's been the same for the last 4 months roughly Just can't be arsed changing it but this thread will open me up to new ideas hopefully. Although in saying that, the salads have been working quite well. Would you recommend me droping the pasta in the evening on a non training day and just leave it as a big veg/chicken fest?

It really depends on you and how your training etc. is going for you.

If you're finding it hard to drop some bodyfat then it might be an option. However, if you're making good progress and are happy with what you're doing then why change it?

Switching around your diet will often have both positive and negative effects. IMO you need to experiment and make rational choices based on the results. In this instance you must balance the potential fat loss that cutting out the pasta might have against the potential loss in energy such a move might bring. You need to make this decision.

Gumbo

im only doing cardio stuff at the moment to try loose weight and up general fitness levels for football playing.

10.30am
option 1 : bowel of museli
option 2 : 2 whole eggs, small dollop of butter and milk and scrambled in the microwave and eaten with heated wholemeal pita bread.

1.00pm :
option 1 : half a small tin of tuna steak in brine on heated wholemeal pita bread with onion and tomato and lettice, litre of water.
option 2 : 2 slices of high fibre toasted bread with small tin of weightwatchers spegetti.
option 3 : approx 150g of pilou (sp) rice with half a big tin of baked beans with heated wholemeal pita bread.

4.00pm
apple or banana or maybe last of the baked beans from lunch.

7.00pm
option 1 : steamed baby spuds, lots of froxen mixed veg and chicken fillet cooked on george foreman.
option 2 : steamed baby spuds, lots of froxen mixed veg and stir fried mince beef with onions and peppers.
option 3 : any of the above except with some pasta instead of the spuds or the meat replaced with some breaded fish.

this is not an exhaustive list, im only new to the gym and controlling my diet, but i have made big changes over the last 6 weeks with the diet and im still trying to work out whats the best, easiest for me.

during the day i drink alot of water and a few cups of tea too.

but i do try to keep all my meals to be consistant with carbs and protein levels.

Hanley

Al_Fernz wrote: »

I get the Meridian brand in Holland and Barret on Grafton St. It's €5.95 for a kilo tub AFAIK. Its 100% natural so theres no added sugars, oils or any other sh1te and IMHO it also tastes better than the other stuff too.

You should be able to find it on the shelf at the very back of the shop. Its not too well stocked so there have been times when I've gone in and its been out.

Fcuking awesome stuff. I eat it by the spoonful.

Hanley

My "Diet" meal plan;

MEAL 1: 1 Bowl of Special K and a chicken fillet
MEAL 2: 2 scoops of whey and 1.5 dessert spoons of natural peanut butter
MEAL 3: 250g of beef and a large potato
MEAL 4: 2 scoops of whey
MEAL 5: Glass of milk and a chicken fillet
MEAL 6: 1 scoop of protein and 2 dessert spoons of peanut butter

My "bulking" and "normal" eating plans are A LOT different.

Dirk_Diggler

Wait, I just take ON Whey the whole day...you're taking whey and protein?

Hanley

Dirk_Diggler wrote: »

Wait, I just take ON Whey the whole day...you're taking whey and protein?

oops... protein does in fact equal whey in my previous post. And whey = protein!

Dirk_Diggler

Ha, thought I missed out on something there!

Hanley

My "Bulk" diet is probably gonna look something like this;

Meal 1: Special K, 1 chicken fillet, 1 pint of milk
Meal 2: Some sort of gainer shake
Meal 3: A big a55 sandwhich and bag of crisps OR MaccyD's or the likes
Meal 4: Probably some whey and 2 scoops of peanut butter
Meal 5: Pint of milk
Meal 6: Meat, veg and potatos
Meal 7: Pint of milk, protein and 2 dessert spoons of peanut butter

I must put that thru fitday.com and see what it comes out at.

EDIT: That's a bit disappointing, only 3,300kcals in the form of 140g fat, 190g carbs and 320g protein. I probably need to get the carbs up A LOT.

EDIT 2: That above calc doesn't contain the gainer shake values. I'd probably get The Supplement Factory's gainer which would add 30g of protein and 60g of carbs on top of the lot. Maybe add in some fruit too and I should be in a good place.

celestial

Hanley wrote: »

My "Diet" meal plan;

MEAL 1: 1 Bowl of Special K and a chicken fillet
MEAL 2: 2 scoops of whey and 1.5 dessert spoons of natural peanut butter
MEAL 3: 250g of beef and a large potato
MEAL 4: 2 scoops of whey
MEAL 5: Glass of milk and a chicken fillet
MEAL 6: 1 scoop of protein and 2 dessert spoons of peanut butter

My "bulking" and "normal" eating plans are A LOT different.

A fruit and veg free zone then?!

You dropped plenty of kilos when you ran with that though didn't ya?

Roper

I found it easier just to do the fitday thing and save it as a jpg. This was yesterday's meals and they're obviously not in order I just put stuff in as I remembered it. This would be pretty representative of an average day for me although on training days I'd obviously eat a bit more. And by the by the 6 cubic inches of chocolate cake wasn't just one sitting I ate it throughout the day!

Hanley

celestial wrote: »

A fruit and veg free zone then?!

You dropped plenty of kilos when you ran with that though didn't ya?

7.5kg.... I don't feel my health has suffered. Iwas probably havin 2 or 3 servings of fruit or veg per day with it like. So not TOTALLY free!

celestial

Hanley wrote: »

7.5kg.... I don't feel my health has suffered. Iwas probably havin 2 or 3 servings of fruit or veg per day with it like. So not TOTALLY free!

Ah yea! I rem you had fruit in there. The chicken fillets - were you eating those on their own? As in just plain fillets with no sauce/spice etc?

Hanley

celestial wrote: »

Ah yea! I rem you had fruit in there. The chicken fillets - were you eating those on their own? As in just plain fillets with no sauce/spice etc?

Just boiled, let cooled, thrown in the fridge and eaten as needed!! It ain't pretty, but it works.

agentgreen

Hanley wrote: »

Just boiled, let cooled, thrown in the fridge and eaten as needed!! It ain't pretty, but it works.

I lob a stock cube in with mine when boiling them, sometimes a carrot, celery and onion and they aren't half bad then at all!

Rocket!

Hanley wrote: »

Fcuking awesome stuff. I eat it by the spoonful.

+1
This stuff is unreal. I find myself buying the 300g jars though...id probably just eat the lot if I had anything bigger!:D

Rocket!

Yesterday: my attempt at bulking up:

Meal 1: Omlette, 4 whites one full, lots of cheddar cheese on top. Green Tea. Fish Oil Tablet.
Meal 2: Apple. Green Tea.
Meal 3: Tuna Salad.
Meal 4: Some sweet and sour chicken, no rice, just the chicken and sauce.
Meal 5: Chivken fillet with Herbs De Province spices on it.
Meal 6: PWO Shake made with milk, some cashews and brazil nuts
Meal 7: Protein Shake made with milk and flax oil

Id usually have some peanut butter in there but im all out. Found some Nutella in the press, tried to eat a load of that before my workout to up my calories but im thinking it was a bad idea. Didnt feel great at the gym shockingly enough!

Great idea for a thread Dirk, always helps to get a bit of variety now and then!

celestial

agentgreen wrote: »

I lob a stock cube in with mine when boiling them, sometimes a carrot, celery and onion and they aren't half bad then at all!

I've never actually boiled meat before. Do you actually just chop up the fillet of chicken and let it boil away merrily?! Does it not make it real dry to eat?

agentgreen

celestial wrote: »

I've never actually boiled meat before. Do you actually just chop up the fillet of chicken and let it boil away merrily?! Does it not make it real dry to eat?

Just lash the full fillet in the cold water, once the water starts to boil bring it to a simmer and leave it cooking for 15 minutes, I give them the odd stir if I have a few in the pot. Don't find it dry at all really, unless I overcook them. Even the lads in work try the pieces and actually think they are lovely.

g'em

celestial wrote: »

I've never actually boiled meat before. Do you actually just chop up the fillet of chicken and let it boil away merrily?! Does it not make it real dry to eat?

I dice mine first and then boil it for 5-10 minutes and it stays lovely and moist.

Macha

Rocket! wrote: »

+1
This stuff is unreal. I find myself buying the 300g jars though...id probably just eat the lot if I had anything bigger!:D

They also have the 1kg tubs in Down To Earth, the health food store kinda opposite Dunnes on Georges st.

kevpants

Today I will mostly be eating:

Breakfast - Toast, turkey slices (about 60g), strawberries.
Breakfast II: This time it's personal - Steak (leftover form last night) 1/2 litre Milk
Lunch - Chicken fillet + Tuna, cheese + salad roll. Yorkie
Lunch Part deux - Half litre of Milk 2 scoops whey. Turkey slices (60g again).
Din Dins - 2 chicken fillets, pasta, salad
Evening - Recovery shake (if after gym) cottage cheese or maybe more turkey.

Regarding the Steak. Has anyone ever had one explode in the microwave? My microwave now has a thin layer of shredded beef on the inside thanks to my steak blowing up. WTF? Are you not supposed to microwave it?

big syke

the best thing to stop from gettin microwaves destroyed with steak, sauce etc is to try get something microwaveable to cover it, i use a large bowl and the only thing to get dirty is the bowl not the microwave!

kevpants

big syke wrote: »

the best thing to stop from gettin microwaves destroyed with steak, sauce etc is to try get something microwaveable to cover it, i use a large bowl and the only thing to get dirty is the bowl not the microwave!

Yeah I put a cereal bowl over it after 20 mins of fukcing cleaning. It was shakin in there like Peter Andre on Countdown.

Al_Fernz

Rocket! wrote: »

Yesterday: my attempt at bulking up:

Meal 1: Omlette, 4 whites one full, lots of cheddar cheese on top. Green Tea. Fish Oil Tablet.
Meal 2: Apple. Green Tea.
Meal 3: Tuna Salad.
Meal 4: Some sweet and sour chicken, no rice, just the chicken and sauce.
Meal 5: Chivken fillet with Herbs De Province spices on it.
Meal 6: PWO Shake made with milk, some cashews and brazil nuts
Meal 7: Protein Shake made with milk and flax oil

Id usually have some peanut butter in there but im all out. Found some Nutella in the press, tried to eat a load of that before my workout to up my calories but im thinking it was a bad idea. Didnt feel great at the gym shockingly enough!

Great idea for a thread Dirk, always helps to get a bit of variety now and then!

I'd throw in a few carb sources if I was you. You will find it difficult to put on any significant amount of muscle mass while lo-carbing. It's probably why you didn't feel great with your training.

Oats, pasta, rice and brown bread FTW.

Leon11

I woke up at 1.30pm today so I'll throw up yesterdays eatings for maintenance

11ish Bowl of porridge, 50g's Whey, Big Bunch of Grapes

3ish 2 slices wholewheat bread, 1/2 large can tuna

5.30 50g Whey + 20g Glutamine pwo weights

6 Chicken covered in roasted tomato's, stir fryed broccoli, mange tout, carrots and the like (my mam's cooking)

9 50g Whey + Cashews + Fishoils pwo cardio

1.30 4x4 ice cream, tiffin flap jack and a moro

Not great really, I can recall what I ate when I was away this summer playing rugby, doing weights and digging a hole non stop 8hrs a day!

Breakfast
Either

2 turkey sausages, 2 scrambled egg, 3-4 turkey bacon, 2 slices brown toast
or
3-4 Weetabix, 1/2 punnet blueberries and Protein

Small Break

3 boiled eggs, tin tuna and red sauce, apple, 1/4 litre of chocolate milk


Lunch at 1ish
A big yoghurt carton filled with kidney beans, frozen veg, peppers, minced meat (I cooked about 10 portions up at once!)

Pre-Training/Weights
Sweet n Sour Chicken with the exact same veg mix as above. Teacup of rice. A mango.

Post training 8ish
A litre of chocolate milk if rugby

Whey/Glutamine and Banana if weights

Dinner 10 or so
Steak/Pork, a large punnet of mushrooms and a head of broccoli. Mango and bluberries.

Bed
Whey with a pint of milk, peanut butter, cashews

All my fruit and veg would cost me no more than $20 dollars for the week. If I ate blueberries and mangos at the same rate over here I'd be broke:(

Davei141

Meal 1: Bowl of porridge/muesli mix
Meal 2: Scrambled Egg with milk n garlic butter & 2 ryvita Handful of pumpkin seeds/pine nuts
Meal 3: Chicken fillet with cabbage
Meal 4: Chicken fillet & Banana & Glass of Milk (have that after doing some weights)
Meal 5: 2 Chicken fillets and mixed frozen veg
Meal 6: Chicken fillet and blended Veg

Usually have the veg with a small bit of brown sauce.

Went mad on the chicken today because there was loads in the fridge

03mcgs0

Meal 1: Bran Flakes with Banana + Protein shake
Meal 2: Two slices of McCambridge brown bread
Meal 3: 100grams of either Beef/Turkey or Chicken
Meal 4: Protein Shake after training
Meal 5: Steak or Chicken with veg
Meal 6: Small tin of tuna

Throw in at least a litre of milk, 3 cups of tea, fruit (banana and apple, etc) and the odd pack of Toasted Chilli Mix Seeds (made by a company called good4u), does anyone take them?? There quite high in protein

Anyone recommend what else I should include in my diet; want to add a bit of mass and lean muscle…

Cheers

The Freeman

meal 1: 2 eggs 2 pieces of bacon and small tin of beans or sliced potatoes(if running late knock bacak a shke and grab a piece of fruit.

meal 2: chicken salad*consisiting of breast, iceburg lettuce and a large dollop of coleslaw

meal 3: breast of chicken and brwon/wholegrain rice

Meal 4:only have time to knock back a shake(no carbs not good!)

meal 5: salmon, striploin or more chicken and 1.5 large potatoes

meal 6: knock back a 30g shake with a handful of peanuts(half hour before i hit the hay)

for fatty acids i knock back udo's choice ultimate oil blend 3 times a day, throw in a tea spoon of glutamite in to the shakes also.

thats my bulking diet, i weigh 168lbs and have bout 180grams of protein per day atleast

need to work on my carbs!limited with options with being coeliac and lactose intollernat(no pasta and bread:()

madds

kevpants wrote: »

It was shakin in there like Peter Andre on Countdown.

I can just picture that

Rocket!

Al_Fernz wrote: »

I'd throw in a few carb sources if I was you. You will find it difficult to put on any significant amount of muscle mass while lo-carbing. It's probably why you didn't feel great with your training.

Oats, pasta, rice and brown bread FTW.

Yeah, id usually have a bowl of oats thrown in there somewhere as well. Never was a big fan of rice/pasta tho. Whats the brown varieties like? Might try them. Ive been taking a handful of blueberries before and after workouts now. Seems to do the trick!

Dirk_Diggler

Anything wrong with having some scrambled eggs with some cheese and milk for most mornings of the week? Sick of the omlettes at the moment and just loving this variation!