SXI - Matt
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Registered: 8th Jul 07
Location: Leicestershire Drives: Corsa C SRI
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What's this looking like and what would you guy's roughly work out the calories protein fat content for the day be?
5 egg omelette - 3 whole egg's 2 egg white's
Sliced mushroom's
Diced onion's
Chopped tomatoes
40g Chedder cheese
150ml plain greek yoghurt
40g mixed nut's
tspn honey
1/2 pint semi skimmed milk
banana
1 large chicken breast 200g
1 cup brown rice
mixed veg
apple
Mass gainer shake 400cal's
40 grams protein
orange
Tuna steak 200g
mixed stir fry veg
1 large cup brown rice
pre work out = protein shake 35g protein
Post work out = same mass gainer as above
bagel and 2 tbspn peanut butter
1 cup orange juice
pre bed = 1/2 pot cottage cheese
[Edited on 10-01-2010 by SXI - Matt]
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Jake
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Registered: 24th Jan 05
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if the first one is morning then avoid the cheese. your body needs protein after waking up and cheese will slow down the digestion of any protein you take in
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SXI - Matt
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Registered: 8th Jul 07
Location: Leicestershire Drives: Corsa C SRI
User status: Offline
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Yeah is breakfast snack lunch snack dinner
Ah ok will scrap the cheese then
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Jake
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Registered: 24th Jan 05
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i'd also chuck in a protein shake first thing aswell. with the cottage cheese throw in some diced pinapple to take the pain away
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SXI - Matt
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Registered: 8th Jul 07
Location: Leicestershire Drives: Corsa C SRI
User status: Offline
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Trying to avoid having loads of supplemets that would meen 4 shakes aday
 can eat it on its own used to it now but is a good idea to put some in there
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Jake
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Registered: 24th Jan 05
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what shit is in that mass gainer? i wouldnt really have one of those post workout if it has alot of calories
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SXI - Matt
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Registered: 8th Jul 07
Location: Leicestershire Drives: Corsa C SRI
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to be honest still looking into what one to use next currently using usn anabolic muscle fuel but is bloody expensive and dosnt last long, why would you say not have one post?
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Jake
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Registered: 24th Jan 05
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your muscle needs protein asap, and sugary carbs to transport it to your muscle quicker. Anything else like complex carbs and calories will slow that process down.
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SXI - Matt
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Registered: 8th Jul 07
Location: Leicestershire Drives: Corsa C SRI
User status: Offline
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what about changing around then mass gainer befor and protein after with bagel peanut butter and orange juice for example
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DizzyRebel
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Registered: 2nd Jan 09
Location: Lincoln
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In the morning, have a whey shake about half hour before the omlette in replacement of the cheese. You need a minimum of 50g protein asap in the mornings. id maybe mix 25g of vitargo in the shake too just to aid in a faster absorbtion. The problem with the omlette is the fat in the eggs and cheese will slow protein synthesis and digestion, which is good for sustained release - but not what you need in the morning.
Chuck the mass gainers, they are only good for gaining fat. Post workout change to a 50g whey shake with 50g vitargo and 250ml of orange juice
Peanut butter, or any other fat shouldnt be consumed for at least 2 hrs after you train. an hour after your post workout shake you need a meal thats about 40/60 protein/carbs so chicken and rice would be a good choice.
otherwise its not a bad diet.
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SXI - Matt
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Registered: 8th Jul 07
Location: Leicestershire Drives: Corsa C SRI
User status: Offline
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Would you scrap the omlette then or keep it with the shake? You not rate any mass gainer then? If was to keep the mass gainers when would you take them iv been given a tub of protein not cheap but not expensive going to use that as well was thinking protein shake morning 1st thing as you say and post work out and mass gainer as a snack and before work out?
Could you not use say lucozade energy tabs instead to give the energy release although is mainly suger?
[Edited on 10-01-2010 by SXI - Matt]
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DizzyRebel
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Registered: 2nd Jan 09
Location: Lincoln
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Keep the omlette, just have the shake half an hour before like i said so your body can absorb it.
Mass gainers have no place in a well structured diet as the nutrients in them are of a poor quality and they are just stored as fat. dont use them anywhere near your workout. before your workout you need to spike insulin levels, so half an hour prior to workout you should have a whey shake along with a fast acting simple carb such as vitargo powder, or fruit juice/lucozade etc.
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