Diet Help

[No.]

Okay, I've been training for most of this year, on and off though cause I go away alot for work.

Got about three weeks left, then I'm finished for a while, maybe for a good.

I gained quite a bit of strength this year, but not much, if any, mass.
For a couple of reasons I think :
1. I wasn't eating enough. (I was eating good clean stuff, just not enough of it)
2. Work involves pretty rigorus cardio and I was walking around 8-10 kilometres every day. I figure this would have cancelled out most of my eating.

Only really started training this year too, so here's what I can lift...roughly. (this is for three sets, not a one rep max)

Deadlift went from about 60kg to around 110kg.
Squats went from 20kg to around 70kg.
Bench went from around 30kg to about 40kg

Worked my way up to weighted dips, but I still can't do 3 sets of 8 pullups.

I'm about 5 feet 8 tall, and weigh about 60kg (130 or so pounds).

After I get back from working, I'm going to get back into training (haven't had time to train properly for a month or so) and stop letting myself down on the eating side of things by getting a good diet going.

I have been using, and will continue to use a rough modified version of Warboss Alex's 'Idiots guide to growth' routine.....I'll post it up and get that sorted later. Right now I want to get my diet completely worked out so I know exactly what to buy, what I have to cook, what to eat and when to eat it.

I've got a bit of a rough diet happening, here it is so far :

Meal 1
5 Eggs Scrambled/Omelette/Poached
2 Peices of toast
'Bulk' protein shake (you know, the half protein half carbs stuff (used as a sort of a meal replacement))

Meal 2
425g tin of Tuna, serving of pasta/rice

Meal 3
'Bulk' protein shake

Meal 4
BBQ steak, serving of pasta/rice

Meal 5
425g tin of Tuna, serving of pasta/rice

Meal 6
Protein shake (Just a regular WPI)

Okay, I'm yet to work out exact figures for carbs and fats and protein (and to see if it's enough!), but that's what I've got figured out so far. I'm happy to swap things around, add or take stuff out at anyone knowledgeable's suggestion.

I've got tuna+rice/pasta twice as I was thinking of cooking a packet of pasta or a heap of rice in the morning and just stirring two tins of tuna and a pasta sauce or something through it. Divided in half should make a couple of good meals for the day as each tin of tuna is about 65g of protein.

The 'bulk' shakes are, as explained, a cheap sort of meal replacement, and maybe to add a bit more to brekky (or another meal throughout the day).

The red meat doesn't neccesarily have to be BBQ steak, but I figured I could buy it pretty cheap in bulk and get a bit of red meat in that way.

As for supplements I've got a multivitamin, 1000mg fish oil capsules (just the plain oil in a gel capsule) and some liquid flax oil. A couple of questions though : Do I need both fish oil and flax, or is one as good as both? And if I'm taking fish oil, how much do I need to be taking a day...as per instructions on the container....or more?


Sorry for the lengthy post....but how's my aim so far?

EDIT : I've just quickly worked out the rough amount of protein this diet will give me each day.

Say, 25g for eggs (5g an egg?) + 130g for the tuna + say, 20g for the steak + 50g for two 'meal replacement' shakes + 30g for a WPI shake before bed.

= 255g of protein a day. Almost 2g per pound of my bodyweight.

 

[Quagmire911]

Just quoted the diet and made changes:

Meal 1
5 Eggs Scrambled/Omelette/Poached
3 Pieces of toast
Get some whey instead you don't want a mass gainer cause they are ****. Have a scoop in your drink.

Meal 2
Here is what you want to do instead:

Two scoops of flavored whey+4 raw eggs+some water-Then blend it. You will not know the raw eggs are there. This is a much better option than a mass gainer.

Meal 3
425g tin of Tuna, serving of pasta/rice+veggies?

Meal 4
BBQ steak, serving of pasta/rice-Just make sure you're getting enough steak.+veggies?

Meal 5
Two scoops of flavored whey+4 raw eggs+some water-Then blend it.

Meal 6
425g tin of Tuna (preferably beef if you can-better for muscle gains)+veggies

Try and get in minimum 10g of fish oil a day but preferably more. If you afford 30g go for it.

The diet wasn't all that bad really. Just reworked some of meals and made you a knew shake .

Post up the routine as well, you might have modified it funnily.

And start a log so you can get more help.

Walking in itself isn't too bad, if you aren't gaining on the above then you are probably burning to many calories. In this instance just eat more and if this doesn't work then the cardio might drain your CNS to much which would suck.

Quagmire

Ps-You also need to be consistent with the training to make good gains. You'll find for bench it is hard to add weight to the bar without putting on body weight. You have done well on deads and squats but once you get everything dialled in your numbers will fly.

 

[No.]

Alright, I don't have a 'mass gainer' yet, I was only 'gonna' buy some.
I do have a big tub of whey though. I've had raw eggs in shakes before and I don't mind them at all, gives it a nice creamy texture.

Now.....all shakes during the day and PWO are with water....and the one before bed with milk so the casein slows down the absorbtion of the protein or have I been lied to?

10g of fish oil...I can probably do that. Can get it around here in bulk pretty cheaply. The lady at the health shop reckons that it's all the same stuff, so the more expensive stuff is no better than the 400caps for $30.

Steak, I'm not too sure about that yet....if I end up going for BBQ steak and it's small, I can always have two. And I suppose I could substitute beef for tuna sometimes easily enough.

Here's the workout I intend to use :

Squats 3 x 5
Lunges 3 x 20 (10 each leg)
Calf Raises 4 x 10
Bicep Curl 4 x 10
Reverse Barbell Curl 4 x 10
Behind-The-Back Wrist Curl 4 x 10

Incline Press 4 x 8
Flat Bench 4 x 8
Upright Row 3 x 10
Shoulder Press 2 x 10
Weighted Parallel Dips 3 x 8
Skullcrushers 3 x 10
Bench Dips 3 x 10

Deadlifts 3 x 5
Pullups 3 x Max
Bent-over Row 3 x 10
Chinups 3 x 10
Reverse Barbell Curl 4 x 10
Behind-The-Back Wrist Curl 4 x 10


Anything outstandingly wrong with that?
I've got forearms in twice as I read in Arnolds 'Bodybuilding Encyclopaedia' that you can (and need to) train your forearms hard. Also cause I've got skinny forearms and I want big powerful ones. To me strong muscly forearms make you look very strong and powerful, they're probably my favourite muscles on the body.

I won't be starting all this for another few weeks, but when I do I'll probably turn this thread into a log.

 

[Quagmire911]

Alright, I don't have a 'mass gainer' yet, I was only 'gonna' buy some.
I do have a big tub of whey though. I've had raw eggs in shakes before and I don't mind them at all, gives it a nice creamy texture.

GOOD GO WITH THE RAW EGGS, DO NOT BUY A MASS GAINER JUST GET MORE WHEY.

Now.....all shakes during the day and PWO are with water....and the one before bed with milk so the casein slows down the absorbtion of the protein or have I been lied to?

BETTER NOT TO USE MILK AS IT MESSES WITH DIGESTION AND HAS CARBS IN IT. I SWITCHED THE SHAKE MEAL TO BEFORE THE LAST MEAL OF THE DAY AND TO BE HONEST I DONT THINK YOU NEED TO LOOK AT IT IN THAT MUCH DETAIL, YOU ARE 130lbs, YOU JUST NEED TO EAT.

10g of fish oil...I can probably do that. Can get it around here in bulk pretty cheaply. The lady at the health shop reckons that it's all the same stuff, so the more expensive stuff is no better than the 400caps for $30.

SOUNDS GOOD. MAKESURE EACH CAPSULE HAS 180mg/120mg EPA/DHA.

Steak, I'm not too sure about that yet....if I end up going for BBQ steak and it's small, I can always have two. And I suppose I could substitute beef for tuna sometimes easily enough.

HAVE TWO

Here's the workout I intend to use :

Squats 2 x 5
1x15-20-20 rep squats are great for leg and overall body growth which is what you need. If you find it too much go back to 3x5 but if you can do it it will be great for you. You are meant to use the weight you'd normally do for 10 and go for 20 by "resting" in between sets. It is brutal. You could try a 20 rep leg press instead if you find this too much.
Calf raises-2x10
Hyperextensions/Pullthroughs/Good mornings-2x10
Ab work-Weighted decline situps etc-2x10

Incline bench press 3x5
Close grip bench press 2x8-Good tricep work.
Military press 2x8
Optional: Laterals 2x8

Deadlifts 3 x 5
Chinups/Pullups 3 x Max-Try not to fail.-Rotate chinups and pullups weekly.
Bent-over Row 2x 8
Reverse Barbell Curl 2 x 10

-Wouldn't even bother putting normal curls in. From all the deads/rows/chins you arms will have had plenty work.



YOU HAVE COMPLETELY BASTARDIZED WHAT WAS THE IDIOTS GUIDE TO GROWTH. YOU DO NOT NEED MORE FOREAEM WORK, DEADLIFTS AND ROWS WILL SEE TO THIS. TRUST ME ON THIS ONE. I HAVE MADE THE CHANGES ABOVE. YOU HAD WAY TOO MUCH VOLUME. IT IS NO WONDER YOU WEREN'T GAINING. BEGINNERS MAKE GAINS ON ANYTHING BUT IF YOU WERE TO CONTINUE ON THAT YOU WILL GET KNOWWHERE.

I won't be starting all this for another few weeks, but when I do I'll probably turn this thread into a log.

COMMENTS IN BOLD. THE ROUTINE NEEDED A LOT OF CHANGING.

Quagmire

Ps-AND PLEASE, PLEASE TRUST ME ON THE FOREARM THING. DO YOUR DEADLIFTS AND ROWS PUT ON 50lbs AN YOU WILL NOT BE COMPLAINING. ARM GROWTH COMES WITH OVERALL BODY GROWTH.

 

[EFFORT]

Yeah, what arnold did back in the day isn't something any of us need to be doing. Do what Quag said.

 

[wolf116]

Yep, got to agree with Quagmire about the routine. I thought I could add in a bit more arm work on Monday but it just lead to tendinitis. Which has made my arms shrink big time because I can't even use them. Don't do it, especially if you have small joints and arms!!!