Im trying to bulk from 83kgs to around 87-88kgs, Im currently around 9-10% and have always been very lean, hard gainer. I have a very active lifestyle, work a split shift most days and train 45mins to 1 hour 5 days per week, little to no cardio. My own thoughts/worries on my nutrition are:-
I have a decent balance with each meal but Im worried about the overall sugar content. please give me as much criticism as needed.
5am Breakfast 3 whole eggs - boiled
2 slices wholemeal toast
1 med banana
large glass of water
2 Fish Oil Tabs
1pm Post Workout 2 scoop creatine formula (75 grams of sugar)
1 Scoop Protein with water
2pm Lunch 1 large cup basmati rice, 1 large chicken breast
capsicum red&green, bok choy, tomato, mushroom, red onion
2 fish oil tabs
5pm snack Same as earlier, wholemeal toast,tuna avacado
or Shake and banana
8pm Dinner Same as lunch with 2 fish oil tabs
9.30pm Bedtime 1 spoon peanut butter and a shake
This seems to be working for me so far and I always seem to get decent gains in size and strength from creatine products I am just wondering what your thoughts are on the sugar content and if you think I could do anything to tidy it up or increase my gains, am I stressing for no reason? Please give as much feedback as possible
You should probably add up all your macro’s for the day (protein, carbs, fat). People are more willing to help when you put in the extra effort to do that.
Ditch the creatine “formula” and get some plain creatine monohydrate (the stuff Biotest sells) and add it in to your NO Xplode (I hate the stuff and never recommend it but if it gets you going so be it). 75g is overkill.
[quote]K-Man32 wrote:
You should probably add up all your macro’s for the day (protein, carbs, fat). People are more willing to help when you put in the extra effort to do that.[/quote]
Right, because asking people to analyze nutrition and meal plans can take up to 30 minutes, even if software is used versus pen and paper and calculate, not to mention that sometimes someone actually has to go to their kitchen to look up labels on stuff, adding more minutes to the whole thing.
The charge of nutrition counseling ranges from 75 to 100 bucks per half hr.
The more Im reading about Post workout nutrition the more Im getting confused, everything I read is a contradiction, you are saying if Im bulking, not to eat carbs post workout, I have always done this and have read on many nutrition books and sites that its the most important time to consume your carbs
First, you say you’re making decent gains? then what is the problem, really? Define “decent” in terms of weight per week/month.
Second you seem worried about sugar. the only sugar I see in your diet is a few pieces of fruit, the one postworkout drink, and I don’t know what’s in your other shakes. that’s not really that bad. at all. And whole fruit never killed anyone.
Third, if you’re trying to bulk, eat. Carbs (and protein) are useful preworkout. Both are also useful postworkout. Just eat.
The more Im reading about Post workout nutrition the more Im getting confused, everything I read is a contradiction, you are saying if Im bulking, not to eat carbs post workout, I have always done this and have read on many nutrition books and sites that its the most important time to consume your carbs, Im sure you have heard it all before too, check out this link from John Berardi, what are your thoughts on this?
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I’ve read just about everything Berardi’s written. Following his advice is way better than what 9/10 ppl do. I prefer (because I think it’s better) to have carbs ~30 min preworkout, and post workout mainly fast digesting protein like whey, and then I have a meal of fish or chicken protein and coconut oil. Easy rhino is right that you should just do what works, but I think my approach is just as simple and a little more effective. Your call though.
The more Im reading about Post workout nutrition the more Im getting confused, everything I read is a contradiction, you are saying if Im bulking, not to eat carbs post workout, I have always done this and have read on many nutrition books and sites that its the most important time to consume your carbs, Im sure you have heard it all before too, check out this link from John Berardi, what are your thoughts on this?
[/quote]
I’ve read just about everything Berardi’s written. Following his advice is way better than what 9/10 ppl do. I prefer (because I think it’s better) to have carbs ~30 min preworkout, and post workout mainly fast digesting protein like whey, and then I have a meal of fish or chicken protein and coconut oil. Easy rhino is right that you should just do what works, but I think my approach is just as simple and a little more effective. Your call though.[/quote]
Thanks for your advice mate, I appreciate hearing things from other peoples perspective, I think I am going to continue as I am at the minute, and if my progress starts to slow down I will fine tune my nutrition using some of the info you have suggested. Again thanks for the help mate.
First, you say you’re making decent gains? then what is the problem, really? Define “decent” in terms of weight per week/month.
Second you seem worried about sugar. the only sugar I see in your diet is a few pieces of fruit, the one postworkout drink, and I don’t know what’s in your other shakes. that’s not really that bad. at all. And whole fruit never killed anyone.
Third, if you’re trying to bulk, eat. Carbs (and protein) are useful preworkout. Both are also useful postworkout. Just eat.
Gains, well I started my new eating and trainig 6 weeks ago and I weighed 82/82.5kgs and when I last weighed I was 85, Im not carrying anymore body fat than when I started but I do get pretty bloated, not sure if this is through water retention with the creatine or just the amount of Carbs that Im eating.
As for the sugar, I eat 2 maybe 3 banana’s per day which adds upto 50ish grams, I forgot to put 500g yoghurt into the food list which racks up another 40-50g of sugar plus the postworkout shake of 75grams, so all in its around 170grams of sugar which seems pretty high to me? What are your thoughts? Maybe i need to suck it up and get on with it???