Review My Diet

[adz82]

At the most important part of the day you are getting sfa carbs.

1 apple and the 8g of carbs you are getting from the Superdump 250 is hardly enough to ensure adequate fuel for a resistance training bout. Considering the high levels of morning cortisol adding to that the truck dump of caffeine, you will have your adrenal glands hot wired to a high voltage transmission line. This will ensure you will either just spin your wheels or go backwards.

Either 1 hour before your workout ensure you have FINISHED eating a meal of solid protein and carbohydrates. At least 0.5g/kg of carbs and 0.2g/kg of protein. If you are not keen on a lot of food before a workout or don't have the time that is fine. Take on at least the same of the above in liquid form 30 mins before your workout.

I don't know enough about your current body composition, activity levels etc to advise you on your dietary energy intake for the rest of the day.

Plus your protein intake is sporadic. Some meals you are getting 80g protein (400g steak) and at the same time of day in an alternate meal you are getting 40g protein from your chicken source. At other times of day you are getting 15g protein (3:30pm).

Just another thought, your plan looks complicated, too many meals, too much to cook/prep. Often the more complex a system the more likely it is to break down and not work. I'd be looking to simplify it to give yourself the best chance and consistency. No need to eat 40 meals a day either.

p.s Countless studies have shown that protein synthesis can occur at a intake of 1.6-1.8g/kg body weight. Most people like to shoot for 2g/kg but more wont hurt, just don't stress about getting more.

[DTM]

At the most important part of the day you are getting sfa carbs.

1 apple and the 8g of carbs you are getting from the Superdump 250 is hardly enough to ensure adequate fuel for a resistance training bout. Considering the high levels of morning cortisol adding to that the truck dump of caffeine, you will have your adrenal glands hot wired to a high voltage transmission line. This will ensure you will either just spin your wheels or go backwards.

Either 1 hour before your workout ensure you have FINISHED eating a meal of solid protein and carbohydrates. At least 0.5g/kg of carbs and 0.2g/kg of protein. If you are not keen on a lot of food before a workout or don't have the time that is fine. Take on at least the same of the above in liquid form 30 mins before your workout.

I don't know enough about your current body composition, activity levels etc to advise you on your dietary energy intake for the rest of the day.

Plus your protein intake is sporadic. Some meals you are getting 80g protein (400g steak) and at the same time of day in an alternate meal you are getting 40g protein from your chicken source. At other times of day you are getting 15g protein (3:30pm).

Just another thought, your plan looks complicated, too many meals, too much to cook/prep. Often the more complex a system the more likely it is to break down and not work. I'd be looking to simplify it to give yourself the best chance and consistency. No need to eat 40 meals a day either.

p.s Countless studies have shown that protein synthesis can occur at a intake of 1.6-1.8g/kg body weight. Most people like to shoot for 2g/kg but more wont hurt, just don't stress about getting more.

ADZ - thanks for the info. Because I have to work out at 5.30 - 6am there is just no way I can have a complete meal before working out, hence the protein shake and pre workout drink. What would you suggest as a quick injection to get the nutrionts I need?

You also mention that you believe I have to many meals - how would you suggest altering this? Would appreciate it if you could cut, paste my daily intake and over ride in the what and where you would change.

I would much appreciate this as I am trying to get the diet perfect.

Thanks,

[adz82]

ADZ - thanks for the info. Because I have to work out at 5.30 - 6am there is just no way I can have a complete meal before working out, hence the protein shake and pre workout drink. What would you suggest as a quick injection to get the nutrionts I need?

You also mention that you believe I have to many meals - how would you suggest altering this? Would appreciate it if you could cut, paste my daily intake and over ride in the what and where you would change.

I would much appreciate this as I am trying to get the diet perfect.

Thanks,

I would be just taking on some protein powder as you are doing before your workout, but add to that some easy digested carbs 30 mins before your workout in the quantities I listed above.

I can see you weigh 79kg so for simplicity sake I will round it up to 80kg. Ensure you are getting in AT LEAST 40g carbs from a simple source such as Gatorade and 20g of protein from whey. You could also grab a mass gainer that will give you over and above what I have listed per serve if you want to make it nice and simple.

After your workout I would continue the day as normal, seeing as you are not fasted there is no dire need to take on protein/carbs straight away post workout, a real meal will do just fine which by the looks of it you are doing anyway.

You could have 3 meals and 2-3 snacks if you wish. Snacks would naturally consist of a protein source and some form of energy whether it be from fiberous carbs/fruits or healthy fats. The idea behind these snacks are something that you can take with you that require little to no prep that keep up energy levels, amino plasma levels and provide nutrients.

You would then have your normal meals as a normal sane person who leads an average life would do. Protein/energy rich breakfast, and just well balanced macronutrient meals for the rest of the day. ie a lunch that consists of protein, carbs and veggies, and the same for dinner. Include some EFA's in there if you are not taking them in at any other point, otherwise supplement with fish oil (I'd rather eat a nice piece of salmon a few times a week)

As far as editing your diet, I am not you, I know nothing about you so I wouldn't know where to start. Perhaps you can post up what you are CURRENTLY eating, what your training is like and where you are progressing in terms of muscle gain and fat loss.

[DTM]

I would be just taking on some protein powder as you are doing before your workout, but add to that some easy digested carbs 30 mins before your workout in the quantities I listed above.

I can see you weigh 79kg so for simplicity sake I will round it up to 80kg. Ensure you are getting in AT LEAST 40g carbs from a simple source such as Gatorade and 20g of protein from whey. You could also grab a mass gainer that will give you over and above what I have listed per serve if you want to make it nice and simple.

After your workout I would continue the day as normal, seeing as you are not fasted there is no dire need to take on protein/carbs straight away post workout, a real meal will do just fine which by the looks of it you are doing anyway.

You could have 3 meals and 2-3 snacks if you wish. Snacks would naturally consist of a protein source and some form of energy whether it be from fiberous carbs/fruits or healthy fats. The idea behind these snacks are something that you can take with you that require little to no prep that keep up energy levels, amino plasma levels and provide nutrients.

You would then have your normal meals as a normal sane person who leads an average life would do. Protein/energy rich breakfast, and just well balanced macronutrient meals for the rest of the day. ie a lunch that consists of protein, carbs and veggies, and the same for dinner. Include some EFA's in there if you are not taking them in at any other point, otherwise supplement with fish oil (I'd rather eat a nice piece of salmon a few times a week)

As far as editing your diet, I am not you, I know nothing about you so I wouldn't know where to start. Perhaps you can post up what you are CURRENTLY eating, what your training is like and where you are progressing in terms of muscle gain and fat loss.

The diet I was previously on is the one at the begining of the thread, so not a hole lot different. Every few months I have a week off and have a simple diet. Raising toast & coffee for breakfast, apple morning tea, chicken wrap lunch, bananna afternoon tea, and dinner spag bol or steak and vegies or takeaway.

I am training 3 times a week (Mond / wed / fri) working each body part once a week.

Have been relativly happy with the muscle gain the past 12 months, however have put on a little fat. On my week off alot of the fat drops away.

[M1CH43L]

yea you need carbs man going to the gym really on an empty stomach! no fuel! fasted! your body is on starvation mode and very catabolic and your working out which puts your self in a catabolic state. So you gonna be burning muscle and fat.

[DTM]

will do lads - will start with a gatorade for now.

[M1CH43L]

I don't know much about gatorade not sure why everyone likes it so much maybe cause milo's was promoting it or there is something i don't know about it.

I'm a powerade man myself it's pretty much full of simple carbs about 50g or something a bottle.

[O.N.]

I don't know much about gatorade not sure why everyone likes it so much maybe cause milo's was promoting it or there is something i don't know about it.

I'm a powerade man myself it's pretty much full of simple carbs about 50g or something a bottle.

Comparision: http://www.associatedcontent.com/art...ch_is_the.html

So let us compare Gatorade, king in the Gator Nation to PowerAde the favorite in Seminole Territory.

Salt, sodium citrate and mono-potassium phosphate are the main ingredients in Gatorade for replenishing electrolytes to prevent or relieve cramping. PowerAde uses salt, potassium phosphate and potassium citrate. Minor differences but both do the job. This makes for a tie.

Now for the nutritional information:

PowerAde: serving size 8 fl oz; calories 70; fat 0g; sodium 55mg; potassium 30mg; total carbs 19g; sugars 15g; protein 0g; vitamin b6 10%; vitamin b12 10%; niacin 10%

Gatorade: 8 fl oz; calories 50; total fat 0g; sodium 110mg; potassium 30mg; total carbs 14g; sugars 14g

PowerAde has half the salt (sodium) and more calories from carbohydrates than Gatorade. For some one on a low sodium diet, PowerAde is a better choice. For serious athletes, Gatorade has a slight advantage especially in hot climates. The average person working or working out in the heat should see no difference in the electrolyte effects of either product, but may enjoy the flavor of PowerAde more due to the extra sugars. This is a tough call.

[Thrasha]

Some days i go to the gym on and empty stomach! actually most lol
If i do get anything in its WTF alri industries creatine/energy sup. Taste like shit so im thinking of trying something else.

Im still growing even though i go on a fast, it maybe the gear but i was also growing when i was natural this way.....

[M1CH43L]

Thanks ON so both are pretty much the same but gatorade is better if your a tri-althlon runner.
I guess i always liked the taste of powerade better it has more sugar so it would be slightly better for the purpose of insulin/carbs but being so similar i guess it just comes down to taste and personal preference.

I myself would just use dextrose and water or cordial if i feel like something tasty it's about 1/10 of the price and dose the same shit.

[determined]

It's not that three shakes is to many it's that you are better served eating whole foods. I will have a shake immediately after I workout but then I will eat properly an hour later. I think that shakes are useful if you do not have the time or if you have limited options for food but it's better to eat whole foods since it your body is forced to burn calories digesting the protein. If you want a copy of the Aceto book I mentioned, PM me and I'll email it to you. It is a 2 MB file though.

Hey guys. Sorry for dragging up an old thread.

RF - would you still have copies of that Aceto book available?

Does anyone have any recommendations for a GOOD sports nutritionist in Brisbane area? Someone who has a clue about body building (and won't just tell me the food pyramid).

Cheers

[RF1964]

I've PM'd you for your email address.