MEMBER LOGIN

Results 1 to 16 of 16
  1. #1
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,607
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default My New Muscle Building Diet!

    7am wake-up

    Pre-workout - Nitrox Vig-R
    2 slices wholegrain bread with peanut butter
    1 x banana

    7:30am workout

    9:00am - Breakfast:
    PWO shake + Opti Men
    3 x whole eggs
    2 x slices wholegrain bread

    11:30am - Snack:
    2 x banana

    1:30pm - Lunch:
    1 x can of Tuna + large salad(Cucumber, spinach, tomato, Avocado, feta cheese)
    2 x medium potatoes

    4:00pm - Snack:
    PWO shake (USN Fast Grow Anabolic)
    1 x Banana

    7:00pm - Dinner:
    2 x grilled chicken breasts
    100g green peas
    100g butternut

    9:30pm - Before Sleep:
    50g Pure Whey Protein mixed with milk



    I drink around 5litres of water everyday and my current workout is Dougs 4-day split, but I also surf (3-5 times a week) and play tennis(2-3 times a week)
    I wanna build muscle and my current calorie requirement is 3900 calories a day to build muscle... this diet is 3990 calories. 50% carbs, 30% Protein and 20% fats.

    Am I eating the right stuff here?!
    Thanks alot guys!
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  2. #2
    M&S Power User kds48's Avatar
    • Join Date
      May 2009
    • Posts
      1,919
    • Years Exp
      1-2 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      West Plains
    • Reputation
      17,615,576
    • Rep Power
      176,175

    Default

    You workout at 7:30am, then have your PWO shake around 9....In the PWO meal you have eggs, shake and something else I forgot, but post workout you want absolutely no fats, its slows the protein and simple carbs during the recovery process.
    Leave for BCT January 5, 2011!!!!!
    Time to kick it in the @$$.

    2 weeks left and counting.............................

  3. #3
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,607
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    ah I see... what would you suggest I have as my PWO meal?
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  4. #4
    Frequent Poster xcoyote's Avatar
    • Join Date
      Feb 2009
    • Posts
      739
    • Years Exp
      5-10 Years
    • Goal
      Sex Appeal
    • Gender
      Male
    • Location
      Australia - Brisbane
    • Training Log
    • Reputation
      12,101,459
    • Rep Power
      121,028

    Default

    Protein (Whey would be ideal) and Carbs (Dextrose would be ideal)

    The above are ideal because they are not whole foods, which digest more slowly...

  5. #5
    Frequent Poster xcoyote's Avatar
    • Join Date
      Feb 2009
    • Posts
      739
    • Years Exp
      5-10 Years
    • Goal
      Sex Appeal
    • Gender
      Male
    • Location
      Australia - Brisbane
    • Training Log
    • Reputation
      12,101,459
    • Rep Power
      121,028

    Default

    Are you sure you're consuming 3900 calories?
    The first half of your day is as follows:
    Two Slices of Bread: 138 Cal
    Banana: 105 Cal
    3 Whole Eggs 234Cal
    2 x Slices of Bread 138Cal

    2 x Banana 210Cal


    Total of 825Calories...

    Are you getting 3,000 odd calories from the rest of your day? (Can of Tuna, Salad, Few Potatoes..etc..)

    Also..that's a lot of Bananas..

  6. #6
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,607
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    hehe, i love bananas! I read some stuff about the potassium in them being really effective for muscle gain as well :P
    My PWO shake has 540 calories in it... and I have to have it twice a day.

    I try to eat 3700-4200 calories per day as I am more active on some weeks, compared to others... and I'm unsure how many calories I burn when i surf for 2.5 hours or play tennis for 3.5 hours
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  7. #7
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,607
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Quote Originally Posted by xcoyote View Post
    Protein (Whey would be ideal) and Carbs (Dextrose would be ideal)

    The above are ideal because they are not whole foods, which digest more slowly...
    What if I would like to eat whole foods for my bfast/PWO meal? What is the best meal to have after a workout?
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  8. #8
    Frequent Poster xcoyote's Avatar
    • Join Date
      Feb 2009
    • Posts
      739
    • Years Exp
      5-10 Years
    • Goal
      Sex Appeal
    • Gender
      Male
    • Location
      Australia - Brisbane
    • Training Log
    • Reputation
      12,101,459
    • Rep Power
      121,028

    Default

    Quote Originally Posted by Nicksix View Post
    What if I would like to eat whole foods for my bfast/PWO meal? What is the best meal to have after a workout?
    Hmm, a Potato, Gadorade and some Chicken?

  9. #9
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,607
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    ah, chicken and potatoes for breakfast? I can deal with that!
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  10. #10
    Trusted Advisor Doug's Avatar
    • Join Date
      Jul 2006
    • Posts
      32,496
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      UK
    • Reputation
      1,385,257,343
    • Rep Power
      13,852,749

    Default

    Your pre-workout meal should be taken approx 30-45 mins before working out.

    I would suggest something along these lines; A protein drink containing approx 30-40g of protein, mixed with low fat milk, and either some oatmeal, or whole grain cereal, or apple and yogurt or toasted whole grain bread. It is advisable to limit fat in the pre-workout meal.
    Doug

    Not Joined The Forum Yet?? CLICK HERE TO REGISTER.

    * My Articles and Workouts Page - Click Here

    * My fitness Centre Site - www.gemini-fitness-centre.co.uk

    * My Nutrition & Diet site - Coming Soon

    "You can't out-train a lousy diet"

  11. #11
    NOT ripped, NOT concerned LtL's Avatar
    • Join Date
      Feb 2009
    • Posts
      14,091
    • Years Exp
      3-4 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Reading, UK
    • Reputation
      21,300,761
    • Rep Power
      213,088

    Default

    Quote Originally Posted by Doug View Post
    Your pre-workout meal should be taken approx 30-45 mins before working out.

    I would suggest something along these lines; A protein drink containing approx 30-40g of protein, mixed with low fat milk, and either some oatmeal, or whole grain cereal, or apple and yogurt or toasted whole grain bread. It is advisable to limit fat in the pre-workout meal.
    Why limit fat pre-workout?

    LtL

  12. #12
    Trusted Advisor Doug's Avatar
    • Join Date
      Jul 2006
    • Posts
      32,496
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      UK
    • Reputation
      1,385,257,343
    • Rep Power
      13,852,749

    Default

    Quote Originally Posted by Liftingtolive View Post
    Why limit fat pre-workout?

    LtL
    Fat delays the digestion of the pre-workout meal, Having food still being digested whilst training can cause gastrointestinal distress. You want the food from that meal to be in the system and the nutrients available for the workout
    Doug

    Not Joined The Forum Yet?? CLICK HERE TO REGISTER.

    * My Articles and Workouts Page - Click Here

    * My fitness Centre Site - www.gemini-fitness-centre.co.uk

    * My Nutrition & Diet site - Coming Soon

    "You can't out-train a lousy diet"

  13. #13
    NOT ripped, NOT concerned LtL's Avatar
    • Join Date
      Feb 2009
    • Posts
      14,091
    • Years Exp
      3-4 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Reading, UK
    • Reputation
      21,300,761
    • Rep Power
      213,088

    Default

    Quote Originally Posted by Doug View Post
    Fat delays the digestion of the pre-workout meal, Having food still being digested whilst training can cause gastrointestinal distress. You want the food from that meal to be in the system and the nutrients available for the workout
    That's what I thought but always best to check

    Thanks!

    LtL

  14. #14
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,607
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Quote Originally Posted by Doug View Post
    Your pre-workout meal should be taken approx 30-45 mins before working out.

    I would suggest something along these lines; A protein drink containing approx 30-40g of protein, mixed with low fat milk, and either some oatmeal, or whole grain cereal, or apple and yogurt or toasted whole grain bread. It is advisable to limit fat in the pre-workout meal.
    Thanks for the help!

    Should I substitute 3 whole eggs, for my PWO meal, with something else?
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  15. #15
    Custom User Title Brenden061's Avatar
    • Join Date
      Mar 2009
    • Posts
      3,174
    • Years Exp
      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Starship Enterprise
    • Reputation
      11,430,730
    • Rep Power
      114,333

    Default

    just use the egg whites, not the whole egg.

    Then find a clean carb source like WW bread, oatmeal, or brownrice and adjust the portions accordingly.
    CWU

  16. #16
    Former M&S Editor Steve's Avatar
    • Join Date
      Mar 2009
    • Posts
      15,012
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      The Dungeon
    • Reputation
      261,981,186
    • Rep Power
      2,619,897

    Default

    Quote Originally Posted by Brenden061 View Post
    just use the egg whites, not the whole egg.

    Then find a clean carb source like WW bread, oatmeal, or brownrice and adjust the portions accordingly.
    Or quinoa
    Big & Strong = Heavy Compounds + Progression + Food

    Follow M&S: Facebook Twitter

 

 

Similar Threads

  1. Building Muscle Diet
    By cmonan in forum Diet & Nutrition
    Replies: 0
    Last Post: 08-10-2010, 11:31 AM
  2. My Muscle Building Diet...
    By Nicksix in forum Critique My Diet
    Replies: 7
    Last Post: 08-20-2009, 11:00 PM
  3. Muscle building Diet
    By dsimmy79 in forum Diet & Nutrition
    Replies: 2
    Last Post: 03-17-2009, 03:22 PM
  4. muscle building Diet
    By Regan8ta in forum Beginners Questions & Advice
    Replies: 2
    Last Post: 10-14-2008, 12:29 AM
  5. my muscle building diet
    By REN0302 in forum Diet & Nutrition
    Replies: 0
    Last Post: 02-17-2008, 04:33 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •