Bodybuilding Diet (need advice)

shligo.bulker

Hey everyone, new here and need some advice and possibly some recepies. Im into bodybuilding/powerlifting/strongman
and need a diet high in protein and complex carbs. Food such as chicken breast, kidney beans, eggs etc. I need to know what other food i can add rather than continue eating the same stuff every day, or how to make those foods taste different. Any advice would be greatly appriciated.

Torakx

Off the top of my head you could try make chillie sauce with the beans and chicken/beef.
Tomatoes,cumin,chilli powder,cayene pepper,basil,oregano,garlic,onions etc.
Which would go well with brown rice, spuds or even a side salad.

Coconut chicken curries are really easy to make.
Fry onions and garlic in coconut oil(or other high heat tolerant oil).
When they start to soften add enough water so that you can mix all your spices in and after a min or so add your diced chicken.
When chicken is mostly cooked on the outside, add any other veg and 1/4 can of coconut cream.
After 10-15 mins add the rest of the coconut and some coriander and salt to taste, then let it cook until for 15-20 mins on low heat or until chicken is cooked on the inside.

I think you are ok for that meal on your diet.I have made the same thing with regular cream and also with just water.

Right now im on a low budget and am buying packs of mince pretty cheap ones at 20% fat.

I have been making homemade chilli burgers.
Just breaking the mince into a bowl adding salt,pepper,chilli powder,cayene pepper,cumin,basil,finely diced garlic and onions and a small bit of oil or egg white to mush it all together.
Then shaping out the burgers by hand and having those wrapped in lettuce.
If you do make those, its easier to make alot of small burgers so they are easier to wrap after.
You can also wrap a load of these in cling film and store them in the fridge or freezer for snacks.

Mostly i buy whole chickens and use the breast for curries and the legs/ wings i eat during the day between meals.
Spices really help out with anything you do.
I couldnt have these without a bit of cayene,curry and pepper sprinkled on them,with some toasted sesame seed oil, before going into the oven

with regards the complex carbs, i think all above meals could be eaten with a side of brown rice.
In the case of the chicken legs and burgers you could boil the rice with some turmeric and curry power with a clove of garlic thrown in,maybe some mixed herbs too.
Will taste alot better than plain rice.

shligo.bulker

Thank you very much for that, you made me hungry just thinking about some of your ideas! Will definatly try them out next time i get paid and shop for the ingrediants. If you have any other ideas at any stage dont hesitate to post them here haha

shligo.bulker

Thank you very much for that, you made me hungry just thinking about some of your ideas! Will definatly try them out next time i get paid and shop for the ingrediants. If you have any other ideas at any stage dont hesitate to post them here haha

Torakx

Was just thinking to myself.
If your bulking up and taking in alot of solid protein, be sure you get enough fiber and not just the starchy kind.
Im always very wary of clogging my system up so i started to force myself to get more greens in,like cabbage,broccoli especially.Not that you want to over do it either.
But just watch you are regular in that respect.
Ive heard of alot of body builders with issues i am guessing to do with that.

Maybe rice and spuds are ok for fiber, im no expert.
But just a thought, you can add cabbage and/or broccoli to curries and chicken soups aswell, if you have trouble with those types of veg.

If i was ever forced to eat my hat, it would definetly be with a curry

shligo.bulker

Lol yeah i quickly realised that on a high protein diet that you need to increase fibre

metamorphosis

Im telling ya, coconut oil, just a spoon, works wonder for constipation if on a low carb diet and not taking in enough green veggies

Coconut oil: slide and glide

shligo.bulker

metamorphosis wrote: »

Im telling ya, coconut oil, just a spoon, works wonder for constipation if on a low carb diet and not taking in enough green veggies

Coconut oil: slide and glide

Lol @ slide and glide haha

shligo.bulker

Anybody here heard of "sweet potatoes"? Iv been reading a lot about how bodybuilders eat them for complex carbs but cant seem to find them anywhere!

Hanley

shligo.bulker wrote: »

Anybody here heard of "sweet potatoes"? Iv been reading a lot about how bodybuilders eat them for complex carbs but cant seem to find them anywhere!

Any big supermarket.

shligo.bulker

Also, do places like tesco and supervalu have proper low fat ground beef for a reasonable price? And iv been told i should be eating steaks as well but dont know how much they cost. Im on a budget and can only afford to spend about €100-€120 a week on food. I get 25 190g chicken breasts for €25, 120 eggs for €20, then by the time i get my milk, cereal and bread for the week that leaves me with about €50 to get food like steak, mince, potatoes, rice, kidney beans for the week.

boomtown84

Only 100-120? If you can't bulk on half that you're doing it wrong!
ALDI, LIDL ftw. You don't 'need' to be eating steak and yes, you can get premium mince for cheap enough too. 4 euro for 700grams I got today which isn't bad.

syklops

shligo.bulker wrote: »

Also, do places like tesco and supervalu have proper low fat ground beef for a reasonable price? And iv been told i should be eating steaks as well but dont know how much they cost. Im on a budget and can only afford to spend about €100-€120 a week on food. I get 25 190g chicken breasts for €25, 120 eggs for €20, then by the time i get my milk, cereal and bread for the week that leaves me with about €50 to get food like steak, mince, potatoes, rice, kidney beans for the week.

Make friends with your butcher. It is a common modern day myth that supermarkets are cheaper than butchers. A good butcher who you use regularly will give you bargains and point out the nice cuts of meat.

And yeah, if you cant do this on 100 quid a week your doing it wrong. You should itemise your next bill and see what is costing so much.

shligo.bulker

boomtown84 wrote: »

Only 100-120? If you can't bulk on half that you're doing it wrong!
ALDI, LIDL ftw. You don't 'need' to be eating steak and yes, you can get premium mince for cheap enough too. 4 euro for 700grams I got today which isn't bad.

Well red meat is needed and i thought steak would be the best kind of red meat. And thanks, il start looking in lidl and aldi for good deals. Was the mince you got the lean kind?

boomtown84

shligo.bulker wrote: »

Well red meat is needed and i thought steak would be the best kind of red meat. And thanks, il start looking in lidl and aldi for good deals. Was the mince you got the lean kind?

It's not needed ya mad yoke and the mince I got is 85% lean so not too bad.

shligo.bulker

boomtown84 wrote: »

shligo.bulker wrote: »

Well red meat is needed and i thought steak would be the best kind of red meat. And thanks, il start looking in lidl and aldi for good deals. Was the mince you got the lean kind?

It's not needed ya mad yoke and the mince I got is 85% lean so not too bad.

Red meat is needed though. Not just for bulking, but for health in general. Its a good source of iron. I was just always led to believe that eating chicken every day is all well and good but adding red meat to your diet is very beneficial. Do they have sweet potatoes in lidl or aldi?

nbrady20009

shligo.bulker wrote: »

Red meat is needed though. Not just for bulking, but for health in general. Its a good source of iron. I was just always led to believe that eating chicken every day is all well and good but adding red meat to your diet is very beneficial. Do they have sweet potatoes in lidl or aldi?

79c in tesco pal.

RobAMerc

aldi have sweet potatoes ( not great ) and also have low fat beef mince, turkey mince, turkey steaks, full turkey breast. they also have a good selection of fresh veg and fruit and a good few bargains weekly (veg wise ). also tuna and fish are cheap and seem decent quality. they also do frozen berries for your shakes etc
eggs are reasonably priced too. full chickens are decent and cheap also.

I eat a lot, I also feed my wife and my son lunch and diner for €100. no junk, no pre prepared, always protein source and 2 good veg and sometimes a complex carb.

boomtown84

RobAMerc wrote: »

aldi have sweet potatoes ( not great ) and also have low fat beef mince, turkey mince, turkey steaks, full turkey breast. they also have a good selection of fresh veg and fruit and a good few bargains weekly (veg wise ). also tuna and fish are cheap and seem decent quality. they also do frozen berries for your shakes etc
eggs are reasonably priced too. full chickens are decent and cheap also.

I eat a lot, I also feed my wife and my son lunch and diner for €100. no junk, no pre prepared, always protein source and 2 good veg and sometimes a complex carb.

Stingy pr*ck!!:p

shligo.bulker

nbrady20009 wrote: »

shligo.bulker wrote: »

Red meat is needed though. Not just for bulking, but for health in general. Its a good source of iron. I was just always led to believe that eating chicken every day is all well and good but adding red meat to your diet is very beneficial. Do they have sweet potatoes in lidl or aldi?

79c in tesco pal.

Whats 79c in tesco?

shligo.bulker

RobAMerc wrote: »

aldi have sweet potatoes ( not great ) and also have low fat beef mince, turkey mince, turkey steaks, full turkey breast. they also have a good selection of fresh veg and fruit and a good few bargains weekly (veg wise ). also tuna and fish are cheap and seem decent quality. they also do frozen berries for your shakes etc
eggs are reasonably priced too. full chickens are decent and cheap also.

I eat a lot, I also feed my wife and my son lunch and diner for €100. no junk, no pre prepared, always protein source and 2 good veg and sometimes a complex carb.

Thanks a million for that post. Aldi are opening in Sligo 2moro and it looks as though that will be my new place to shop! I guess i always avoided the likes of Lidl and Aldi coz when i see how cheap their stuff are it makes me think "ok there must be something wrong with this stuff for it to be so cheap". Kind of like when you buy cheap chicken breasts or full chickens in supermarkets, and you think wow what d great deal. Then you realise that they are just pumped up with water and air to add more weight and make them look bigger.

RobAMerc

no problem

I forgot to mention the cheap flax seed, fat free natural yoghurt and cottage cheese ( 55 cents ). all cheap, easy to consume protein.

also if you look up paleo sites you'll find some easy to prepare high protein low carb recipes. there is a wealth on the web, google is your friend when it comes to keeping yourself interested in your food

El_Dangeroso

metamorphosis wrote: »

Coconut oil: slide and glide

LMFAO!:D Coconut oil companies are missing a trick by not using that tagline. The man speaks the truth.

MCT oil is great for leaning out too, Just don't take it late at night. It's the fat equivalent of 5 strong espressos. Think of Apu when he thought he was a hummingbird.

shligo.bulker

RobAMerc wrote: »

no problem

I forgot to mention the cheap flax seed, fat free natural yoghurt and cottage cheese ( 55 cents ). all cheap, easy to consume protein.

also if you look up paleo sites you'll find some easy to prepare high protein low carb recipes. there is a wealth on the web, google is your friend when it comes to keeping yourself interested in your food

Nice one dude cheers. Btw what is a paleo site?

RobAMerc

shligo.bulker wrote: »

Nice one dude cheers. Btw what is a paleo site?

do a search for "paleo diet" - there are sites about it, and some threads not too far from here

Mellor

shligo.bulker wrote: »

Well red meat is needed and i thought steak would be the best kind of red meat. And thanks, il start looking in lidl and aldi for good deals. Was the mince you got the lean kind?

Steak is the best in terms of taste. So its a good treat. But its not going to vary much in terms of bulking results. Mince will do for calories, steak fir a nice dinner.

shligo.bulker wrote: »

T Kind of like when you buy cheap chicken breasts or full chickens in supermarkets, and you think wow what d great deal. Then you realise that they are just pumped up with water and air to add more weight and make them look bigger.

They are sold by weight so add air would do nothing. I doubt that has ever happened.
And water isn't added as much as people make out. If it is, its labeled as such.

shligo.bulker

Mellor wrote: »

shligo.bulker wrote: »

Well red meat is needed and i thought steak would be the best kind of red meat. And thanks, il start looking in lidl and aldi for good deals. Was the mince you got the lean kind?

Steak is the best in terms of taste. So its a good treat. But its not going to vary much in terms of bulking results. Mince will do for calories, steak fir a nice dinner.

shligo.bulker wrote: »

T Kind of like when you buy cheap chicken breasts or full chickens in supermarkets, and you think wow what d great deal. Then you realise that they are just pumped up with water and air to add more weight and make them look bigger.

They are sold by weight so add air would do nothing. I doubt that has ever happened.
And water isn't added as much as people make out. If it is, its labeled as such.

Thanks man, yeah its really just extra calories im looking for. Btw how much calories are in a pound of lean mince? And as for the bloated up chicken, maybe your right but its just any time iv bought chicken breasts in packets from the likes of dunnes, tesco, supervalu etc they all look bloated up and almost "fake" looking. And then when eaten theres litrally no taste at all. Thank god i get big proper 190g chicken breasts at €1 each when buying a box of 25 in a place in sligo.

Mellor

shligo.bulker wrote: »

Thanks man, yeah its really just extra calories im looking for. Btw how much calories are in a pound of lean mince? And as for the bloated up chicken, maybe your right but its just any time iv bought chicken breasts in packets from the likes of dunnes, tesco, supervalu etc they all look bloated up and almost "fake" looking. And then when eaten theres litrally no taste at all. Thank god i get big proper 190g chicken breasts at €1 each when buying a box of 25 in a place in sligo.

My supermarket sells 3 types of mince, 3, 4 and 5 star, (or regular, lean and extra lean). From memory, the calories are 185, 155 and 135 per 100g.

As for chicken, I can't really comment for where you buy yours. But with mine, the pre-packs are the same quality as the butchers usually.
I still go for the butchers most of the time as its cheaper per kilo. Normally 250-350g each

shligo.bulker

Mellor wrote: »

shligo.bulker wrote: »

Thanks man, yeah its really just extra calories im looking forw. Btw how much calories are in a pound of lean mince? And as for the bloated up chicken, maybe your right but its just any time iv bought chicken breasts in packets from the likes of dunnes, tesco, supervalu etc they all look bloated up and almost "fake" looking. And then when eaten theres litrally no taste at all. Thank god i get big proper 190g chicken breasts at €1 each when buying a box of 25 in a place in sligo.

My supermarket sells 3 types of mince, 3, 4 and 5 star, (or regular, lean and extra lean). From memory, the calories are 185, 155 and 135 per 100g.

As for chicken, I can't really comment for where you buy yours. But with mine, the pre-packs are the same quality as the butchers usually.
I still go for the butchers most of the time as its cheaper per kilo. Normally 250-350g each

Thanks for that info man. What supermarket do you buy your mince from? Id probably opt for the extra lean.

Mellor

I live in australia, so its prob no use to you.
But tesco, superquinn, or other big chains should have soemthing.

I but the extra lean when on a cut. But its more expensive per kilo, even more so per calorie. so might not be ideal for a long term bulk.

shligo.bulker

Mellor wrote: »

I live in australia, so its prob no use to you.
But tesco, superquinn, or other big chains should have soemthing.

I but the extra lean when on a cut. But its more expensive per kilo, even more so per calorie. so might not be ideal for a long term bulk.

I think i seen the extra lean kind for cheap in dunnes before. Either way id still go for extra lean. When i start my bulk in a few weeks i want it to be as clean a bulk as possible.