As of late have been a follower of the forums, and first time poster(please be nice!!!)
I weigh 71’ish KG’s and am 5"11, 20 years old, i’m fairly toned and very slightly built, looking to properly bulk.
Have been working out for the last year or so, more so to just keep of the fat as opposed to actually building(would eat any crap with not a care in the world!).
Please can a more experienced person in training and experience critique my diet?
TRAINING DAY
8:30 AM - Porridge or Scrambled Egg + piece of fruit
11:30 AM - Fruit
13:00 PM - Jacket Potato w/ Tuna + 2xBoiled Eggs + 2x Slices of Beef OR rice w/chicken + prawn
16:00 PM - (pre-workout)Low fat snack bar + fruit
17:00 PM - Training
18:30’ish PM - Whey Protein drink
19:00-30’ish PM - Rice w/ chicken + prawns mix OR meat with veg OR pasta w/ tuna (something along those lines)
10:30-10:45 - 1xBagel w/Marmite(yum…) + low fat Cottage cheese
REST DAY
8:30 AM - Porridge or Scrambled Egg + piece of fruit
11:30 AM - Fruit
13:00 PM - Jacket Potato w/ Tuna + 2xBoiled Eggs + 2x Slices of Beef OR rice w/chicken + prawn
16:00 PM - Low fat snack bar + fruit
19:00-30’ish PM - Rice w/ chicken + prawns mix OR meat with veg OR pasta w/ tuna (something along those lines)
10:30-10:45 - 1xBagel w/Marmite(yum…) + low fat Cottage cheese
Admittedly i haven’t counted all of the nutritional content within each food stuffs, and am going to start a log next week and calculate my in-take on a day to day basis. I have cut junk food out of my diet completely, and plan to have one junk meal a week (saturday) until i cut them out completely.
My initial thoughts/queries are;
Not enough whey or Carbs?
Should i eat more protein on rest day than carbs? or vice versa?
Thanks for your time, your advice and steers in the right direction will be very much appreciated.
8:30 AM - Porridge or Scrambled Egg + piece of fruit
11:30 AM - Fruit
13:00 PM - Jacket Potato w/ Tuna + 2xBoiled Eggs + 2x Slices of Beef OR rice w/chicken + prawn
16:00 PM - (pre-workout)Low fat snack bar + fruit
17:00 PM - Training
18:30’ish PM - Whey Protein drink
19:00-30’ish PM - Rice w/ chicken + prawns mix OR meat with veg OR pasta w/ tuna (something along those lines)
10:30-10:45 - 1xBagel w/Marmite(yum…) + low fat Cottage cheese
REST DAY
8:30 AM - Porridge or Scrambled Egg + piece of fruit
11:30 AM - Fruit
13:00 PM - Jacket Potato w/ Tuna + 2xBoiled Eggs + 2x Slices of Beef OR rice w/chicken + prawn
16:00 PM - Low fat snack bar + fruit
19:00-30’ish PM - Rice w/ chicken + prawns mix OR meat with veg OR pasta w/ tuna (something along those lines)
10:30-10:45 - 1xBagel w/Marmite(yum…) + low fat Cottage cheese
Not enough whey or Carbs?
Should i eat more protein on rest day than carbs? or vice versa?
[/quote]
Read everything John Berardi has ever written. There’s a lot of room for improvement. You could use some more veggies for one.
Your 11:30, 16:00, and 10:30-10:45 meal all seem like they are lacking protein. It also seems a bit low in calories over all, but you should be able to fix that when you actually do a nutrient breakdown. Lastly, if you are bulking, cut out the damn low fat foods. Olive olive, peanuts, etc, are your friend. You should be getting at least 80g of fats a day. Oh yeah, and a bagel right before bed? If you’re trying to stay relatively lean while bulking, you’d be better off keeping your carbs earlier in the day, and have mainly protein and fat towards the end of the day.
Yup, ninjaboy’s right. But for starters, basically your first two initial thoughts were correct–not enough protein, and on rest days you should lower carbs a little bit since you’re not going to be training and burning off the energy, keep protein high.
[quote]tommyV_88 wrote:
Do you want just 1rep max values? [/quote]
Whatever you’ve actually tested. If you only know your 3rm, put that down. I just wanted to get a feel for where you are currently. I suspect that you’ll want to do something like starting strength, but if you’ve already got a good foundation, you might be better served by other programs.
[quote]Aragorn wrote:
Yup, ninjaboy’s right. But for starters, basically your first two initial thoughts were correct–not enough protein, and on rest days you should lower carbs a little bit since you’re not going to be training and burning off the energy, keep protein high.[/quote]
bad idea to tell an apparently lean 20 year old looking to bulk to cut carbs on recovery days
As of late have been a follower of the forums, and first time poster(please be nice!!!)
I weigh 71’ish KG’s and am 5"11, 20 years old, i’m fairly toned and very slightly built, looking to properly bulk.
Have been working out for the last year or so, more so to just keep of the fat as opposed to actually building(would eat any crap with not a care in the world!).
Please can a more experienced person in training and experience critique my diet?
TRAINING DAY
8:30 AM - Porridge or Scrambled Egg + piece of fruit
11:30 AM - Fruit
13:00 PM - Jacket Potato w/ Tuna + 2xBoiled Eggs + 2x Slices of Beef OR rice w/chicken + prawn
16:00 PM - (pre-workout)Low fat snack bar + fruit
17:00 PM - Training
18:30’ish PM - Whey Protein drink
19:00-30’ish PM - Rice w/ chicken + prawns mix OR meat with veg OR pasta w/ tuna (something along those lines)
10:30-10:45 - 1xBagel w/Marmite(yum…) + low fat Cottage cheese
REST DAY
8:30 AM - Porridge or Scrambled Egg + piece of fruit
11:30 AM - Fruit
13:00 PM - Jacket Potato w/ Tuna + 2xBoiled Eggs + 2x Slices of Beef OR rice w/chicken + prawn
16:00 PM - Low fat snack bar + fruit
19:00-30’ish PM - Rice w/ chicken + prawns mix OR meat with veg OR pasta w/ tuna (something along those lines)
10:30-10:45 - 1xBagel w/Marmite(yum…) + low fat Cottage cheese
Admittedly i haven’t counted all of the nutritional content within each food stuffs, and am going to start a log next week and calculate my in-take on a day to day basis. I have cut junk food out of my diet completely, and plan to have one junk meal a week (saturday) until i cut them out completely.
My initial thoughts/queries are;
Not enough whey or Carbs?
Should i eat more protein on rest day than carbs? or vice versa?
Thanks for your time, your advice and steers in the right direction will be very much appreciated.
Regards,
tommyV
[/quote]
Why are you making this more complicated than it really needs to be
[quote]believedat wrote:
Aragorn wrote:
Yup, ninjaboy’s right. But for starters, basically your first two initial thoughts were correct–not enough protein, and on rest days you should lower carbs a little bit since you’re not going to be training and burning off the energy, keep protein high.
bad idea to tell an apparently lean 20 year old looking to bulk to cut carbs on recovery days[/quote]
He asked whether he should eat more protein than carbs or vice versa on rest days. I stated his focus should be on more protein than carbs since he won’t be using them. Carbs are a prime way to spike insulin. It’s a far cry from really telling him to cut serious carbs out of his diet. I dont want him to cut carbs low. I want him to eat more protein than carbs, and it’s really difficult to eat more than 300g protein in a day.
