My diet - could someone have a look?

gary the great

My aim is to gain some weight and put muscle on, generally just bulk up a little.

Have joined a gym and am going 3 times a week. On a program doing upper body monday, legs and lower wednesday and back on friday.

Do cardio 4 times a week aswell.

mY Diet consists of:

8.15 - Bowl of porridge/museli and a glass of orange juice

10.30- tea with eithier piece of friut or a sausage roll.

1.00 - FIsh/Chicken with 3 veg and water

5.00 - Bowl Of porridge/museli (whatever I didint have for breakfast)

5.45 - Milk with whey protein shake

6.15 - workout

7.45 - Protein shake

9.00 - dinner with meat/chicken 3 veg

12.00 - bed

I also drink tonnes of water during the day and usually get a chipper on saturday night instead of dinner.

What should i change for maximum results (im not giving up my saturaday night chipper!)

I also drink about 1.5 times a week, usually about 6 pints.

I dont take the protein shakes on a day im not working out.

Should i also take creatine? Id rather not its too expensive and ive heard bad things about it.

Thanks.

PJG

Hi ,

What sort \ duration of cardio are you doing? 4 sessions would be a lot if you trying to bulkup. 3 weight and 4 cardio does this mean you are training every day? The body needs time to recover and grow.

if I were you I would restrict my cardio to about 10 minutes warm up and then 10 cool down when doing the weight sessions. Leaving a days rest in between sessions. You should find you will be able to increase the Intensity of your weight sessions. Try it for about 8 weeks and if you getting results you can keep it up until you feel your big enough then start to increase your cardio and cut up.

have fun....

Cheers

PJG

I wouldn't start using the creatine.

joejoem

Ive put on a stone and a half in about 3 months and I am a "Not put on weight person", nearly all muscle, very little fat. Heavy weights and cardio.

Morning - protein shake, double scoop. 100gs of oats added in. Two slices of whole grain toast with butter.

mid morn - 1 (2 halfs) tuna sambos on wholegrain. (tuna, light mayo, onion & olive oil) + some fruit

lunch - 1 (2 halfs) tuna sambos on wholegrain. (tuna, light mayo, onion & olive oil) + some fruit + protein bar

3's - 1 (2 halfs) tuna sambos on wholegrain. (tuna, light mayo, onion & olive oil)+ protein bar

Dinner - Chicken pitta - mix tikka spice with natural jogurt in a cup, toast your pitta, spread sauce inside, add grilled chicken fillet, chopped tomato, some cucumber and some low fat cheese.

8 o clock - Protein shake with 100g's of oats.

10/11 O clock - protein shake with 100g's of oats.



Serious mass by optimum is also excellent. Beware, I go through 6 large tins of tuna a week and about 1 1/2 1.5 kilo bags of oats and 4 or 5 sliced pans (wholemeal of course)


I also aim for 2 litres of whole milk a day.

LegacyUser

Jesus Joe how can you eat tune sambos so often? Do you not get bored?

joejoem

cheesedude wrote:

Jesus Joe how can you eat tune sambos so often? Do you not get bored?

No, they are really nice. You only get sick of something if you cram yourself with it, ie eat till you cant fit anymore in your gut. Thats the perfect amount for me, I have the tuna mixed in an air tight lunch box with onion mayo and olive oil (which makes it really creamy and good!) then in the morning I toast the bread while Im making my shake, slap it onto the bread (thick, not like these mini things you get in delis) close the sambo and bring tomatoes into work to cut while eating (stops bread getting soggy) and apply a little salt before eating. Bada Bing Bada Boom.

joker77

joejoem wrote:

Morning - protein shake, double scoop. 100gs of oats added in.

This sounds like a really good idea for me - cheers for the idea joejoem! I've only recently started taking a protein shake, what I'm doing is mixed 2 scoops into a .5l bottle and filling with water - half for breakfast, half after lunchtime workout.
Do you reckon it would be ok to put the oats into this or keep breakfast and lunch ones separate?

joejoem

If your looking to put on muscle mass I would even carry some oats in your pockets around with you! Also dont be afraid of milk, even supermilk, its great for putting on mass. If your doing cardio it will all even out.

joker77

Cheers for the advice - I think I'll just change my protein shake into a protein and oats shake!!!

Hmmm... wonder if there's any other good stuff I could be throwing in there, that wouldn't taste too manky like cod liver oil

RonanC

joker77 wrote:

Hmmm... wonder if there's any other good stuff I could be throwing in there, that wouldn't taste too manky like cod liver oil

Lecithin granules or ground almonds for healthy fats.

PJG

RonanC wrote:

Lecithin granules or ground almonds for healthy fats.

Lecithin granules have many benefits when taken with vitamin B Complex, reduces cholesterol, good for you heart, excellent for our brains and memory, breaks down the fats in our foods so we can metabolize them, fats won’t get stored as fat deposits.

Reduces the levels of homocysteine in the body. Homocysteine is the new marker for cardio vascular disease, strokes, cancer and lots of other life threatening diseases.

Next time your at the doctor ask them to check your levels anything over 7 and you need to do something.

I swear by the stuff, put it breakfast, protein shakes etc.

http://www.homocysteine.net/

http://www.americanheart.org/presenter.jhtml?identifier=4677
http://www.americanheart.org/presenter.jhtml?identifier=535

joejoem

PJG wrote:

Lecithin granules have many benefits when taken with vitamin B Complex, reduces cholesterol, good for you heart, excellent for our brains and memory, breaks down the fats in our foods so we can metabolize them, fats won’t get stored as fat deposits.

Reduces the levels of homocysteine in the body. Homocysteine is the new marker for cardio vascular disease, strokes, cancer and lots of other life threatening diseases.

Next time your at the doctor ask them to check your levels anything over 7 and you need to do something.

I swear by the stuff, put it breakfast, protein shakes etc.

http://www.homocysteine.net/

http://www.americanheart.org/presenter.jhtml?identifier=4677
http://www.americanheart.org/presenter.jhtml?identifier=535

Wow! Are they available anywhere/health stores or do I need to order them by net?

PJG

joejoem wrote:

Wow! Are they available anywhere/health stores or do I need to order them by net?

You sure can, any health food shop like natures way etc. stocks them.

joker77

RonanC wrote:

Lecithin granules or ground almonds for healthy fats.

Cheers for that RonanC, I was looking for something like that alright, I'll try the Lecithin granules and some nuts (not almonds though, f*cking hate almonds!).

RonanC

PJG wrote:

You sure can, any health food shop like natures way etc. stocks them.

My local Dunnes and Superquinn both stock it too.