The dreaded diet
Discussion
Like many many many people who go to the gym and workout my diet is wrong.
For the regular gym go-ers like me its common, been working out properly since september and the results are slow and steady. I only notice good gains in my shoulders and back
Can you give me your typical daily diets?
Maybe give me a link with a few, I'm pretty stumped with all this. I know whats healthy just not sure how to put a meal plan together to go with everything.
For the regular gym go-ers like me its common, been working out properly since september and the results are slow and steady. I only notice good gains in my shoulders and back
Can you give me your typical daily diets?
Maybe give me a link with a few, I'm pretty stumped with all this. I know whats healthy just not sure how to put a meal plan together to go with everything.
I have a plan in a spreadsheet that I give to clients as a starter. Sadly a spreadsheet doesn't work on a text only forum upload.
It's basic and not very strict. I call it level 1. If it doesn't work or they have trouble sticking to it then I move them up to level 2, which is more strict. PM me with an email if you want a copy.
Edit: Diets are *very* specific. The plan is based on an evening gym workout, as this is what most 9-5ers do. If you workout in the morning or afternoon it will need altering accordingly as timing is everything.
NB: also worded as I expect people to call me about it. Keeps them dependant.
It's basic and not very strict. I call it level 1. If it doesn't work or they have trouble sticking to it then I move them up to level 2, which is more strict. PM me with an email if you want a copy.
Edit: Diets are *very* specific. The plan is based on an evening gym workout, as this is what most 9-5ers do. If you workout in the morning or afternoon it will need altering accordingly as timing is everything.
NB: also worded as I expect people to call me about it. Keeps them dependant.
Edited by mattikake on Friday 30th March 02:32
Over the years I've tried many different diets; the most effective being variations on low carbohydrate diets, especially if there is little cardio to worry about.
Today, I've settling on the paleo diet. This is often regarded as just another low carb diet but it's more a concentration on protein and good carbs than cutting carbs altogether. I eat plenty of fruit and vegetables along with lean meat. The important thing is no grains or dairy. It just seems to make sense and I can honestly say I've never felt or looked better, backed up by a recent visit to my GP (barring mechanical damage - hernia
).
Today, I've settling on the paleo diet. This is often regarded as just another low carb diet but it's more a concentration on protein and good carbs than cutting carbs altogether. I eat plenty of fruit and vegetables along with lean meat. The important thing is no grains or dairy. It just seems to make sense and I can honestly say I've never felt or looked better, backed up by a recent visit to my GP (barring mechanical damage - hernia
).UncleRic said:
By diet, do you mean 'diet'.. as in the 'traditional' sense? i.e: aiming to loose body fat.. or do you mean a 'diet' in a more literal sense (in your 'diet' case - wanting to put on lean weight?)
Sorry didn't make it clear.The second one, as in I'm trying to get a meal plan to help my stack up on muscle.
I don't follow any form of meal plan, but I'm currently on the 'Paleo diet'.
Allowed to eat whatever I want, whenever I want, in any amount, but only paleo foods.
Great for weight loss and appearance, I haven't started bulking again yet though, so I can't say how well I'll be able to put mass on.
Oh, but alcohol on any sort of regular basis completely messes it up.
Allowed to eat whatever I want, whenever I want, in any amount, but only paleo foods.
Great for weight loss and appearance, I haven't started bulking again yet though, so I can't say how well I'll be able to put mass on.
Oh, but alcohol on any sort of regular basis completely messes it up.
As I've learnt recently with low carb diets - ultimately, eat less, move more. You can't really "eat as much as you like" unless you're overweight. If you actually want to get lean like a fitness model, ultimately, it seems that you still have to count calories. 
As for bulking up, increase your protein intake. BigE118 (I think that's correct) posted his diet on the transformation thread and it's pretty much what anyone who wants to eat healthy and increase size ought to do.
As for bulking up, increase your protein intake. BigE118 (I think that's correct) posted his diet on the transformation thread and it's pretty much what anyone who wants to eat healthy and increase size ought to do.
You shouldn't look at it as a diet, more like a health(ier) eating regime with the occasional treats in moderation as a reward.
Monday to Friday is when I normally eat pretty clean. At the weekend, a few drinks is harmless but I tend to avoid beers as it just bloats me up and the empty calories ain't going to help.
A rough typical day of what I eat are as follows:
Breakfast
Toasted bagel with scrambled eggs and ketchup (2 eggs)
Tea
Water
Mid morning snack
Piece of fruit/chopped carrots
Lunch
Choice of either:
- Homemade sushi
- Mixed beans salad (red kidney/cannellini/chick peas) + tin tuna
- Homemade stirfry + boiled rice (e.g. chicken garlic + chilli)
Mid afternoon
Banana
Pre workout
Bagel + honey
Dinner
Grilled chicken + salad
Late snack
Cottage cheese + pineapple
I don't go to the gym that much (probably 3-4 months of the year during when I'm doing a strength conditioning phase), I play a lot of tennis and including training and resistance band training and plyometrics. I probably play tennis about 5/6 hours a week. I do cycle to get around from Easter - late summer to break things up a bit. There's nothing more boring than pounding weights/running on the treadmill endlessly TBH. I also play a bit of basketball and 7s rugby in the summer months too.
At 34, I'm at 6% bodyfat which I'm happy with and you'll notice I don't take protein shakes, creatine or supplements as I prefer to get my nutrition from real foods, you'll get creatine from red meat and I eat plenty of fish aswell to get my healthy fats onboard.
There are times, when time is tight I might grab a protein bar or sports gel but that's very rare. There will be people who will swear by it and take every shape and pills going but as I want to maintain a lean athletic build that is flexible, taking a barrowload of protein and squatting 300Ibs is not a goal of mine.
The above food intake is just an example, most important advice is that to attain the build you want, I would say exercise all you want but nutrition is 80% key.
Monday to Friday is when I normally eat pretty clean. At the weekend, a few drinks is harmless but I tend to avoid beers as it just bloats me up and the empty calories ain't going to help.
A rough typical day of what I eat are as follows:
Breakfast
Toasted bagel with scrambled eggs and ketchup (2 eggs)
Tea
Water
Mid morning snack
Piece of fruit/chopped carrots
Lunch
Choice of either:
- Homemade sushi
- Mixed beans salad (red kidney/cannellini/chick peas) + tin tuna
- Homemade stirfry + boiled rice (e.g. chicken garlic + chilli)
Mid afternoon
Banana
Pre workout
Bagel + honey
Dinner
Grilled chicken + salad
Late snack
Cottage cheese + pineapple
I don't go to the gym that much (probably 3-4 months of the year during when I'm doing a strength conditioning phase), I play a lot of tennis and including training and resistance band training and plyometrics. I probably play tennis about 5/6 hours a week. I do cycle to get around from Easter - late summer to break things up a bit. There's nothing more boring than pounding weights/running on the treadmill endlessly TBH. I also play a bit of basketball and 7s rugby in the summer months too.
At 34, I'm at 6% bodyfat which I'm happy with and you'll notice I don't take protein shakes, creatine or supplements as I prefer to get my nutrition from real foods, you'll get creatine from red meat and I eat plenty of fish aswell to get my healthy fats onboard.
There are times, when time is tight I might grab a protein bar or sports gel but that's very rare. There will be people who will swear by it and take every shape and pills going but as I want to maintain a lean athletic build that is flexible, taking a barrowload of protein and squatting 300Ibs is not a goal of mine.
The above food intake is just an example, most important advice is that to attain the build you want, I would say exercise all you want but nutrition is 80% key.
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