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Post Your Diet (Read before posting)
To help stop this smaller section of the forum filling up with the same threads:
Use this thread to post up your current diet and what you are trying to achieve from it. (maintaing a healthy lifestyle, mass building, cutting etc) If you're looking for help or simply want to share with others what your current diet looks like. Include all foods, drinks, supplements. Also add what you're goals are with this diet. |
Here goes;
Current bulking diet: MEAL 1 ~ 09:00am 100g oats, banana, spoonfull of peanut butter, ~50g Whey 500ml water, 1000mg Vit C, 1000mg Glucosamine, 2000mg cod liver oil MEAL 2 ~ 12:00am 2 wholegrain sandwiches with ham/chicken/beef and salad 500ml water MEAL 3 ~ 3:00pm 100g wholewheat pasta, tin of tuna 500ml water, 1000mg Glucosamine, 2000mg cod liver oil Pre Workout ~ 4:00pm Jack3d, hemorage, test pump 5g BCAA's TRAIN ~ 4:30pm Workout Drink 1lt water, 3000mg Vit C, 10g BCAA's, 5g L-Glutamine, 25g Maxi waize starch Post Workout ~ 5:30pm 30g Whey isolate, 5g BCAA's, 5g L-Glutamine, 25g Maxi waize starch MEAL 4 ~ 6:00pm 200g Chicken, 200g white rice, broccoli 500ml water MEAL 5 ~ 9:00pm 1 Wholegrain sandwich with ham/chicken/beef and salad 500ml water MEAL 6 ~ 12:00 3 Rice cakes with peanut butter, ~40g casein, ~10g whey 500ml water 1500mg ZMA, 50mg 5-HTP Ill post my cutting diet up soon. |
Pretty solid diet mate, personally I would have abit more for your 9pm meal but if it's working for you then that's fine!
Your pre-workout, what's hemorage and test pump ? Also ZMA and HTP what are they? |
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The 5-HTP helps you relax by stimulating the release of serotonin, and also works as an anti depressant. Quite often you get it prescribed as an anti depressant actually. The ZMA, which is Zinc Magnesium something or other is meant to help you get in to a very deep sleep I think. Meant to give you trippy dreams though lol. |
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Hemorage and testpump and just other pre-workout products. I have them all in my cupboard. I find if I mix them up they stay more effective. Try not to use them everyworkout but been training at a higher intensity lately so been finding them almost necessary. Quote:
I know the diet isnt perfect but I, like most young lads dont want to spend all my spare time preparing food and then being skint because of the cost of it all. All of my meals take no longer than 15 mins to prepare, and think I worked the cost out to be around £6-7/day. With the supps making it more like £10/day (ish) |
Mine is nothing special and it's just really for keeping healthy and keeping protein up...I think. :oops:
Here goes; Meal 1 ~ 7:00am 2-3 slices of whole grain toast with 3 scrambled eggs A hand full of dried fruit 1 glass of fresh orange Multi Vitamins Meal 2 ~ 10:00am Portion of fruit 1 serving of Whey Meal 3 ~ 1:00pm Chicken breast 100g Sweet Potato Mixed leaf salad Handful of Natural Nuts Meal 4 ~ 4:00pm 1 chicken chicken / tuna / ham sandwich with whole grain bread Post Workout 1 serving of Recovery XS or Whey Meal 5 ~ 7:00pm What ever mum and dad cooks really, 9 times out of 10 its really healthy. Meal 6 ~ 10:00pm 150 - 200g low fat yoghurt Portion of Fruit or Some teaspoons of peanut butter During the day, I drink about 6 pints of water and the odd green / herbal tea. The diet seems to work and i've noticed a difference when sticking to it :D Feel free to modify / comment / give advice as i'm willing to listen and change things :) |
Get some more protein in meal 6, casein if you can afford to buy some, if not, then I dunno what else is slow digesting... egg whites? Any protein really would be good.
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Currently on a healthy diet more than anything, not particularly fussed about losing or gaining weight. Mainly just eating right and training hard and should get leaner as a result....
Breakfast: 7.30am 4 Whole eggs scrambled with a dash of semi-skimmed milk. Brunch: 10.00am Muller Light with a 30g serving of whey protein and a piece of fruit 12.30 Tin of salmon or mackerel OR generous serving of chicken with a small serving of boiled rice and some fresh pineapple and soy sauce. 15.30 Muller Light with a 30g serving of whey protein and a piece of fruit 17.00 Gym Session aided with a large bottle of water. 18.15 Post workout shake 19.15 Usually a chicken dinner / stir fry / salad / omlette (My mum cooks this and she is strict to a slimming world diet so usually plenty of protein and generally healthy) 21.00 At this time I normally have a kettlebell session if I can manage after the workout. 21.30 Usually destroy some leftover meat from the dinner that my mum leaves a side, pretty much protein only at this time... 23.01 - 23.03 (Approx) Bounce with the girlfriend if she is around / up for it / generally free from headaches or period pains.... |
Currently on a lean bulk
Breakfast - Protein shake with semi-skimmed milk and a tablespoon of natural peanut butter. Lunch - Wholewheat roll with sweet chilli chicken + Litre milk 4pm - Wholewheat pasta with tuna - protein and peanut butter shake. Workout 5 till 6. Protein + Peanut butter shake postworkout. 8ish - Wholewheat pasta with tuna + Shake. Not really into taking lots of supplements apart from the shake. Getting good gains from this, will post up my cutting diet when it begins. |
I eat pretty healthily now but I getting to the point where I want to be a bit more strict on what I'm eating so just drawn this plan up which I will take up as of tomorrow!
If there is anything you'd do differently let me know :y: Meal 1 80 grams of porridge and 1 banana Or cornflakes and a banana Meal 2 (Chicken, lettuce and mayo sandwich) or (peanut butter toast x3 and rice pudding (separately obviously)) Meal 3 100grams of Chicken or tuna with pasta or cous cous (don't much like tuna but going to try and man up!!) Protein shake Meal 4 60 grams of white rice with 4 scrambled eggs added once cooked and some broccoli Train in between these meal and have a protein shake straight after session Meal 5 I live in a house with friends so varies to keep them happy but I mostly cook so something healthy like pasta sauce, risotto, stir fry etc Meal 6 Peanut butter on toast x2 and 1 banana I drink a fair amount of water per day at least 3-4 litres I'd say. Well I've just drank a pint of water typing this... |
MEAL 1 - 2 Scoops of MutantMass, Omega3 1000mg, Multi vit
MEAL 2 - 3 Scrambled eggs, 3 rashes bacon, 1Pint water MEAL 3 - 2 Wholegrain sandwiches (Ham/chicken/cheese/salad), 1Pint water MEAL 4 - 1 Tin Tuna, Large serving of pasta or 2 Large white potatoes, Salad, 1Pint water MEAL 5 - 1 Scoop whey protein, 3x BCAA+ Pre-workout 1 Scoop MusclePharm Assualt MEAL 6 - 2 Scoops of MutantMass, Omega3 1000mg, 3x BCAA+ MEAL 7 - 1 Chicken Breast, Large serving of pasta/potatoes/rice, Boiled veggies, 1Pint water MEAL 8 - Varies, Chicken/Mince/Fish/Chops/Steak, Large serving of pasta/potatoes/rice, Boiled veggies, 1Pint water MEAL 9 - 1 Scoop Casein protein, 2x ZMA tabs Follow this 6 days a week, Sunday being my cheat day. Meal 3 is optional, don't always get it depending on where I'm working, if I have time etc. Aim to add size/muscle/strength whilst maintaining low bf% |
Here's my current diet :y: Eat every 2/3 hours
Cutting for my mr peterborough competition which is in june i think :) Meal 1: 80g porridge, 6 scrambled eggs without yolk with 1 pint of water Meal 2: nicely sliced turkey sandwich (brown bread no butter) 2 Scoops Pure IGF protein shake Meal 3: 2 tins of tuna and brocolli with 1 pint of water Meal 4: 1 rump steak with basmati rice with 1 pint of water and 1 teaspoon of L-Glutamine Pre-gym: NRGfuel Fat burner Post-gym: 2 scoops of Pure IGF protein shake plus a shot of carnivor Meal 5: 2 chicken breast, sweet potatoes with brocolli, 1 pint of water with BCAA's tablets Meal 6: 1 tin of tuna with pineapple slices with 1 pint of water Meal 7 (1 hour before bedtime) Multipower amino acid protein drink with 1 teaspoon of L-Glutamine |
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You think? |
Lean bulking
#1 50g Whey, 100g Oats, 16oz water, 1.5g Taurine, 2.5g BCAA, Multi Vit, 500mg Garlic, 1000mg Omega, 250mg Hawthorn Berry. #2 3 Scrambled Eggs, 4 slices Bacon or 3 Sausages (grilled) 2 slices Wholemeal toast, 8oz water #3 Sandwiches 4 slices wholemeal bread, handful mixed leaf salad, 6 slices of chicken/ham/beef in each, 16oz water #4 Tin tuna, 150g pasta, mixed leaf salad, banana, 4 rivita crackerbread with slices of various meats on each, 16oz water #5 50g Whey, 100g Oats, 16oz water, 1.5g Taurine, 2.5g BCAA Pre workout 1 scoop MP Assault, 16oz water #6 50g Whey 16oz water, 1.5g Taurine, 2.5g BCAA, Multi Vit, 500mg Garlic, 1000mg Omega, 250mg Hawthorn Berry. #7 30g Chicken breast, 200g rice, 1 cup of mixed veg, 8oz water #8 Either 8oz Steak, 30g Chicken breast, 30g Fresh fish, 200g rice, 1 cup of mixed veg, 8oz water #9 50g Whey, 100g Oats, 16oz water, 1000mg Omega, 3 capsules ZMA. Roughly 4k+ calories |
Im just trying to lose a bit of weight, just not happy looking in the mirror anymore, this is my new iet and im accompanying this with 25 mins on the exercise bike and a 2 mile run 3 times a week,
Breakfast, 2 weetabix and a cup of tea between breakfastt and lunch 2-3 cups of green tea Lunch: pasta and tuna cucumber and salad cream with some fruit or a sandwhich, crisps banana and another fruit afternoon: more green tea Dinner: trying to avoid take outs and shitty foods, tend to be eating alot of chicken with alot of veg, any pointers or help would be much appreciated, Cheers |
Cutting
11.15am meal one muscle pharm assalt & 200mg caffine & vit d tab 12.00noon TRAIN then mile swim 2.00pm meal 2 Phd pharma whey ht+ & 5g creatine monohydrate 3.00pm meal 3 tin of tuna & 30g pasta & multi vit and vit c supplement 6.00pm meal 4 200g chicken & half a flourette of broccoli 10.00pm meal 5 4 egg omlette & zinc and magnesium tabs on non training days meal one 12.00noon salmon/ mackeral/ steak & a large amount of veg meal two 5.00pm 200g chicken, wholegrain basmati rice & half tin baked beans meal three 10.00pm 3 egg and half a tin of tuna omlette & zinc and magnesium tabs i do most of my measurements by eye, so sorry for not all values written. |
Supplements: (My girlfriend thinks i'm a psycho by the way for having soo many supps)
Pre-Workout: Craze / Razor 8 / 1.M.R (Cycle These) Protein: Protein Supplements contain CLA, glutamine, green tea etc. Bodybuilding Warehouse Performance Diet Whey (Great for cutting) Bodybuilding Warehouse Premium Probiotic Casein (Last Meal) Vitargo Bulkpowders Vitargo (Add to workout shake) DAA Bulkpowders Pure DAA ( 1 x Teaspoon In the morning) MULTIVITAMINS Orange Triad (Consume these as per instructions) BCAAS's Bulkpowders BCAA Powder (1-2 Teaspoons prior to cardio) Barleygrass Powder: Nuturya (Pure Barleygrass Powder) (1 Teaspoon In morning with DAA) Wheatgrass Powder: Nuturya (Pure Wheatgrass Powder) (1 Teaspoon In morning with DAA) ZMA Bodybuilding Warehouse ZMA Capsules (Prior to bed) Fish Oils Omega 3 fish Oils (1-2 Caps with each meal) Omega 3, 6 & 9 (1 in morning and one in afternoon) 6 Bromo 150mg ED - 15 DAYS / 100mg ED - 15 DAYS / 50mg ED - 15 DAYS (alongside DAA just to raise my test levels a little more than pct did) Diet Typical Macros (100g Carbs /190g Protein / 30g Fat) Excluding Shakes mentioned I am drinking around 4-5 litres of water a day and 4-5 cups of pure green tea. Nothing else whilst on this cut. On an aggressive cut for the next 8 weeks at the moment so my macros are lower than my usual cutting macros. This is based on a training day. On rest days remove workout shake, for the 11-12pm meal carbs are dropped and replaced with 15g Fat. On sundays I add 60g of clean carbs to a meal of my choice as a refeed. 6.00am - Morning Barley/Wheatgrass powder & DAA Shake 6.30am - Pre-workout & 5g of BCAA's 7.00am (Workout) 35g Vitargo & 1.5 Scoops of Protein (35g Carbs / 30g Protein) (I consume this from 15mins prior to the workout to completion of workout) 9.00am (Post-Workout) 70g Oats & 1.5scoops of whey protein (35g Carbs / 30g Protein) 11.30-12.00am 1 med. sized Sweet Potato with chicken & greens (30g Carbs / 30g Protein) 3.00pm 1 x Scoop of Whey Protein & 1spoon Natural PB (30g Protein / 15g Fat) 6.00-7.00pm Steak & Veg with 3 egg Chicken Omlette & Greens (40g Protein / 15g Fat) 10.00pm Casein Shake (30g Protein) |
One thing I hate about my job as can't do anything about diet, it's not bad, but not what I'd want. Everything is major carbs, civvy job would be so much better for a good diet
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One of my mates has come back from a tour huge though, he used the fact he had no control of his diet as an oppurtunity to bulk! Just ate anything and evrrything he could get his hands on...Ran a cycle whilst out there as he was bored with nothing to do in his downtime! I imagine the meals are fairly well balanced though maybe a kittle higher in carbs and lower in protein than you would ideally want but it can be used to your advantage if you train to compensate for it and im sure you can supplement protein in. I used to think carbs where the devil but i'd never cut them from a diet again! |
I wouldn't cut them, but due to carbs being cheap and protein more expensive everything is beefed up with carbs. I'd imagine out afghan and that it's different but on ship there is little choice There is only so much you can store in the ship's fridges. And altho could ask for something a bit different and cater for diet. The amount that train would no doubt want same. Think only time they would cater is if you are massively over weight. When I go away I couldnt bulk do too much cv. Also meal times are 7/12/7 and the shop on ship doesn't sell anything you could eat as a worth while snack.
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