Protein Sample Diet

GeneralC

Hi,

I have been looking for a high protein diet online, and the ones I am getting are all a bit fancy for me. I am a student and working so I do not have the time to be keeping big huge fancy meals. Also, my culinary skills are very basic!

Can someone point me in the direction were I might get an easy to stick to high protein diet?

Also, is there any cooking classes available in Dublin for people who want to cook healthy options?

Thank you

Stench Blossoms

Eggs for breakfast
Chicken for lunch
Steak for dinner
Tuna for snacks.

GeneralC

Here is my diet so far:

Breakfast:100g oats made with water with 30g flaxseed, cup of berries, stevia.
2 egg whites

Post Workout: Banana

Lunch: 2 Wholemeal Pitta breads with (130g) tin of tuna, spinach, spring onions, cheese, beetroot.
Apple

Snack 1: Handful of Almonds
Green Tea

Dinner: 2 Salmon darnes (280-300g), 125g wholegrain rice, 6 florets of broccoli, Balsamic Vingairette
Alternative: 400g of beef stir fry
2 chicken fillets

Snack 2: 120g Greek style yogurt

Before bed: 2 egg whites and 2 slices of wholegrain toast or 2 slices of wholegrain toast and almond butter

2 litres of water a day, at least.

my bf is 8.11%, I train 6 days a week, height is 184 cm, weight 76.5kg, my goal is to add mass

I am constantly hungry, even going to bed, I am sick of being hungry, am I eating enough guys? I don't seem to be absorbing food, my weight is just constant.

Any feedback would be great, thanks

I hit 200-300g of protein daily without much issue. That's probably too much but my diet has naturally gravitated towards its current composition. Eggs and rashers for breakfast, snacks of smoked salmon, Greek yogurt with milled seeds, and peanut butter or tuna with mayonnaise on rice cakes, and then some lean meat or fish for dinner, a mix of that with about 1L of milk daily sees ~250g. 'tis pretty easy. I struggle to get my carbs to a decent level, if anything.

GeneralC

Any advice on my diet?

Slobbery

Hi OP,

Firstly I am no expert, but hope I can give some advice, I am sure there are people with superior knowledge to me that may help you more.

looks like you are taking on roughly 3000 calories a day in made roughly of carbs (40%) Fat (35%) Protein (20%).
Your diet looks good to me, I am following almost exactly the same nutrition plan except I am using slightly lower fats (2800 cal daily Carbs (40%), Fat (35%) and Protein (20%).

I was 163lbs in November (trained for a marathon and wasted away), 11% BF and I wanted to bulk up a bit to my team sport playing days of 185lbs again at 10-11% BF, I was advised in the gym to eat 3500 calories a day bit I found it very hard to eat that much so I settled on 2800 calories, and that is working for me, albeit slowly

From that end my advice would be if you are hungry - eat more, just like when I was uncomfortable with taking in that many excess calories I ate less. (find what works for you)

Training six days a week and trying to bulk is extremely tough, are you doing alot of cardio? If you are not locked in to doing that many sessions than maybe drop a session or too, but if you are playing sport than I can understand that you cannot drop a session.

your diet is good though but if you are not putting on weight than you are not taking in enough food, you are basically eating maintenance calories, so what is coming in is being burned off and there is not enough to provide for the calories you need for growth.

Is all you eat after a workout a banana? why dont you soak 80-100g of porridge in full fat miilk overnight, next morning stick it in a blender with a banana, some peanut butter, some whey protein or egg whites and get it down the hatch after training, thats like a 800 calorie shake, with what you are eating currently that would be a weekly increase of 4800 calories a week, that would be a gain of 1.3lbs a week

colman1212

Diet looks pretty good, Just eat more.
At 8% bodyfat you are in a perfect position to eat lots and bulk up.
Build in more carbs around your workout.

GeneralC

Is it too carb heavy? compared to my protein intake?

What ways would you guys suggest, and where to intake more carbs/protein?

Sometimes I feel I am under eating

GeneralC

Slobbery wrote: »

Hi OP,

Firstly I am no expert, but hope I can give some advice, I am sure there are people with superior knowledge to me that may help you more.

looks like you are taking on roughly 3000 calories a day in made roughly of carbs (40%) Fat (35%) Protein (20%).
Your diet looks good to me, I am following almost exactly the same nutrition plan except I am using slightly lower fats (2800 cal daily Carbs (40%), Fat (35%) and Protein (20%).

I was 163lbs in November (trained for a marathon and wasted away), 11% BF and I wanted to bulk up a bit to my team sport playing days of 185lbs again at 10-11% BF, I was advised in the gym to eat 3500 calories a day bit I found it very hard to eat that much so I settled on 2800 calories, and that is working for me, albeit slowly

From that end my advice would be if you are hungry - eat more, just like when I was uncomfortable with taking in that many excess calories I ate less. (find what works for you)

Training six days a week and trying to bulk is extremely tough, are you doing alot of cardio? If you are not locked in to doing that many sessions than maybe drop a session or too, but if you are playing sport than I can understand that you cannot drop a session.

your diet is good though but if you are not putting on weight than you are not taking in enough food, you are basically eating maintenance calories, so what is coming in is being burned off and there is not enough to provide for the calories you need for growth.

Is all you eat after a workout a banana? why dont you soak 80-100g of porridge in full fat miilk overnight, next morning stick it in a blender with a banana, some peanut butter, some whey protein or egg whites and get it down the hatch after training, thats like a 800 calorie shake, with what you are eating currently that would be a weekly increase of 4800 calories a week, that would be a gain of 1.3lbs a week

I would eat my banana and lunch within 30 mins of working out

Thanks for the idea about the smoothie, would you drink there with your lunch though?

Slobbery

GeneralC wrote: »

I would eat my banana and lunch within 30 mins of working out

Thanks for the idea about the smoothie, would you drink there with your lunch though?

Ok you have you post workout meal sorted. I thought you were just having a banana.

I train in the morning so I have it around 8-9, an hour later I can still eat a big enough breakfast, it's just a good way to get the extra calories in fast, but it sounds like you have the appetite to eat more so you may not have to go down the road of drinking calories

Blacktie.

Slobbery wrote: »

that would be a weekly increase of 4800 calories a week, that would be a gain of 1.3lbs a week

This part isn't true. Or at least you'd want to hope it isn't as you're coming from the perspective of a pound of fat is 3,500 calories. That's true but I'm pretty sure that's not what OP wants. Muscle is a lot more calorie intensive to build so a pound of muscle will take much longer and much more calories to build up.

I would eat my banana and lunch within 30 mins of working out

Is this just convenience or are you trying to take advantage of some 30 minute anabolic window? Grand if the first but if it's the anabolic window thing you should know it;s a myth and has been debunked. Timing doesn't matter all that much at all.

Mellor

Slobbery wrote: »

that would be a weekly increase of 4800 calories a week, that would be a gain of 1.3lbs a week

As above, 3500 deficit for 1lb fat loss, doesn't mean that 3500 surplus means a 1lb gain.

OP, why are you throwing away the egg yolks. You are bulking and need calories, throwing them away makes no sense.
4 yolks per day is 200 calories, so not a massive amount but the underlying mentality here is probably dropping calories else where. This could all that's holding you back.

Blacktie.

Agree with the egg yolks. Half the protein and the majority of the nutrients are in the yolk.

A quick way to add mass would to just add a pint of milk to one or two meals.

Or you could consciously up the amount of your portion sizes. This will have to be something you think about at first cause habit will keep you at the same sizes you always use.

GeneralC

I eat my lunch within 30 mins of working out because of convenience, not because of the myth around the anabolic window.

I will try drink milk with my lunch and dinner now, I wouldn't have it with my breakfast because I go straight to the gym after breakfast, and the milk would make me feel sick.

I do have the apitite to eat more, however I am cautious about digestion etc and sometimes I eat so much, so fast, I feel a bit sick and start to belch a lot.

I have the body type of an ectomorph with 8% BF, so I literally shovel the food inside me.

The reason I don't eat the full egg is, I am hearing so many conflicting stories about it, some people saying it's ok, other's saying it's bad for me.

Blacktie.

GeneralC wrote: »

I eat my lunch within 30 mins of working out because of convenience, not because of the myth around the anabolic window.

I will try drink milk with my lunch and dinner now, I wouldn't have it with my breakfast because I go straight to the gym after breakfast, and the milk would make me feel sick.

I do have the apitite to eat more, however I am cautious about digestion etc and sometimes I eat so much, so fast, I feel a bit sick and start to belch a lot.

I have the body type of an ectomorph with 8% BF, so I literally shovel the food inside me.

The reason I don't eat the full egg is, I am hearing so many conflicting stories about it, some people saying it's ok, other's saying it's bad for me.

Yeah I wouldn't go guzzling milk before the gym either. Sounds like a recipe for disaster!

If you have the appetite it shouldn't be an issue. Always eat when you're hungry. I would slow down on the eating though. No reason to do it so quick.

Don't worry they're very healthy. The main issue people have with them is cholesterol and dietary cholesterol has been found to have a very minor effect on total cholesterol levels.

GeneralC

Even though I am 8% BF, I don't have visible abs. Also, my chest isn't developing either. I am not looking to be huge, as an ectomorph body type, I don't think I could be that big anyway, genetically. However, without sounding like a bit of a knob, I would like to have a models physique.

Blacktie.

GeneralC wrote: »

Even though I am 8% BF, I don't have visible abs. Also, my chest isn't developing either. I am not looking to be huge, as an ectomorph body type, I don't think I could be that big anyway, genetically. However, without sounding like a bit of a knob, I would like to have a models physique.

A few things you need to change about your mindset. Stop thinking you're an ectomorph so you won't gain. I used to think like this too and I'm doing alright for myself. I've also left the whole ecto, meso, endo body types. I believe your body type is determined by your eating habits not the other way around. If you eat you'll gain. You're eating habits have just led you to the body you have.

How did you determine the 8% BF then? Cause at 8% even guys with no muscles have abs. That's a pretty damn hard place to get to.

You will never get the body of a model for a few reasons. For one the ones you see on covers are seriously dehydrated. They also have the perfect lighting to make muscles look bigger. Also almost anyone who makes money from their body is on drugs.

GeneralC

Blacktie. wrote: »

A few things you need to change about your mindset. Stop thinking you're an ectomorph so you won't gain. I used to think like this too and I'm doing alright for myself. I've also left the whole ecto, meso, endo body types. I believe your body type is determined by your eating habits not the other way around. If you eat you'll gain. You're eating habits have just led you to the body you have.

How did you determine the 8% BF then? Cause at 8% even guys with no muscles have abs. That's a pretty damn hard place to get to.

You will never get the body of a model for a few reasons. For one the ones you see on covers are seriously dehydrated. They also have the perfect lighting to make muscles look bigger. Also almost anyone who makes money from their body is on drugs.

I did it by calipers, measured it over and over the last few months, BF around the 7.79%-9.2% in those months, now at 8.11%, because I am doing a bit more HITT.

Yes, I agree with you about the idea of, you're what you eat concept. Surely, not everyone, who has good abs, developed chest, is on drugs? I am not looking for a huge chest here, and amazing abs, just a bit more developed.

Blacktie.

GeneralC wrote: »

I did it by calipers, measured it over and over the last few months, BF around the 7.79%-9.2% in those months, now at 8.11%, because I am doing a bit more HITT.

Yes, I agree with you about the idea of, you're what you eat concept. Surely, not everyone, who has good abs, developed chest, is on drugs? I am not looking for a huge chest here, and amazing abs, just a bit more developed.

Most methods can be fairly inaccurate really. I'd be surprised if you were 8%.

You can get a decent body alright but to get anywhere near what those guys look like takes years of training and you'll never get to the same level their at due to the drugs. But it is totally worth the journey! You learn a lot about yourself and pushing your limits. Don't let some genetic limit put you off. It takes decades to get close to.

MaceFace

Blacktie. wrote: »

This part isn't true. Or at least you'd want to hope it isn't as you're coming from the perspective of a pound of fat is 3,500 calories. That's true but I'm pretty sure that's not what OP wants. Muscle is a lot more calorie intensive to build so a pound of muscle will take much longer and much more calories to build up.

Is this true?
1lb of muscle contains about 600 calories. Now, obviously there are large deviations in individuals, and no doubt there is a significant cost in building lean muscle but the question remains how many calories over maintenance are required to build 1 lb of lean muscle?

What would you suggest as the number of additional calories required to build 1 pound of muscle?

(deliberately ignoring the amount of protein number to keep it simple)

GeneralC

There is no doubting my BF is approx. 8%, I have been measuring it for month, and have got it done in the past when it was around 9.8% by various PTs. I am very lean, and some days, my abs will show, but they don't pop, if you understand what I mean.

GeneralC

Also, milk, is it not full of sugars?! Yes, lots of protein in it, but from what I read about milk, it seems to have more disadvantages in drinking it.

Stench Blossoms

GeneralC wrote: »

There is no doubting my BF is approx. 8%, I have been measuring it for month, and have got it done in the past when it was around 9.8% by various PTs. I am very lean, and some days, my abs will show, but they don't pop, if you understand what I mean.

Pics or GTFO

cletus van damme

OP since you are a student and presumably not loaded.
I'd suggest buying bigger lump of meat from the cheaper cuts.

This week i got 2kg of ham for about 8e. got a 2.3kg of brisket a few weeks back for 13e. some palces offer 2 chickens for a 5er.
They take a while to cook but they last for days.
Then eggs are fairly cheap too .

not everything needs to be a chicken fillet.

get a receipe online and marinade the meat before roasting and they will be lovely.
protein galore.

GeneralC

Just on a side note, do you guys cook chicken and other meats on a george foreman? they seem to be going cheap in Argos. I was going to buy one because my kitchen area is tiny and there's always someone in it.

Blacktie.

GeneralC wrote: »

Just on a side note, do you guys cook chicken and other meats on a george foreman? they seem to be going cheap in Argos. I was going to buy one because my kitchen area is tiny and there's always someone in it.

Na usually bake or fry it. George foreman cooks it pretty dry I find. Handy if you're in a rush though.

Alf Veedersane

If I'd had a GF in college i'd have used it a lot. Bit of tin foil around it keeps a bit more moisture in - otherwise it'll be dry like Blacktie said - but it takes too long so I just shove it in the oven.

TimeToShine

GeneralC wrote: »

Even though I am 8% BF, I don't have visible abs. Also, my chest isn't developing either. I am not looking to be huge, as an ectomorph body type, I don't think I could be that big anyway, genetically. However, without sounding like a bit of a knob, I would like to have a models physique.

TBH I can almost guarantee you are not 8% bodyfat. At that level you'd have striations everywhere, your abs would be visible if you'd never touched a weight in your life. I wouldn't go near those calipers as a measure of bodyfat anyway. It's quite a difficult place to get to, and is pretty much the standard for top level athletes these days.

Your diet looks grand, definitely a lot better and more varied than mine as a student anyway! All I eat (or have time to eat) is tuna, chicken, eggs, steak and cottage cheese. As said above, all you really need to do is eat as much as you can and it'll sort itself out.

adam88

Lads following this since the start. I'm trying to lose weight (fat) while putting on muscle. I'm on a high protein diet but not sure if this is gona result in me loosing weight. My diet isn't far off what has been discussed so far.

Blacktie.

adam88 wrote: »

Lads following this since the start. I'm trying to lose weight (fat) while putting on muscle. I'm on a high protein diet but not sure if this is gona result in me loosing weight. My diet isn't far off what has been discussed so far.

High protein won't make you lose weight. Eating less calories than you use will.