Back To Training

[Asrar]

Proteins from non-meats/whey may not be complete proteins.

Your meat potions are horrendously small.

You also say yourself you guestimate stuff. Cut this out, and prepare meals (if you want to get anywhere, diet really is critical, and knowing exactly what goes in your body is key).

I eat 200g (raw chicken breast) 3 times a day, have several whey and oat shakes, drink 1 litre of jersey gold milk, I also have 200g beef in evening. This comes to circa 340g of protein (yes I am bulking and bigger etc.), of which about 280g comes from meat and whey, the rest is made up from oats and bagels, personally I don't rely on oats/bagels as a protein source.

Replace bread with either:

1) potatoes
2) rice
3) pasta
4) bagel

I only guestimate when I am out and have no access to a food scale. I always use a food scale when I am at home. When I am home, I am 100% sure what goes in my body.

 

[Robbie]

I stopped counting all the incidental proteins (obv still count the calories), I think if you did that you'd see just how poor your diet is.

You need to start again with your training as well.

Either full body or an upper lower split. Less sets but more intensity. If you're training to failure and getting the same or more reps at the same weight on the second set - something's very wrong with where you find failure.

 

[Sjundea]

I only guestimate when I am out and have no access to a food scale. I always use a food scale when I am at home. When I am home, I am 100% sure what goes in my body.

I can guarantee you my schedule is way busier than yours, travelling, meeting clients (work in law). I also went to uni, and it was the easiest time of my life to be prepared food wise.

Now, I prepare every meal and know exactly what im gonna eat and when put in my cool bag and take it with me. Tuppaware is your friend.

Until you realise this you'll never see the results you want. I don't mean to sound negative, but as someone that professes to be overly analytical, your failure to realise this is a little odd.

 

[Galaxy]

Proteins from non-meats/whey may not be complete proteins.

Your meat potions are horrendously small.

You also say yourself you guestimate stuff. Cut this out, and prepare meals (if you want to get anywhere, diet really is critical, and knowing exactly what goes in your body is key).

I eat 200g (raw chicken breast) 3 times a day, have several whey and oat shakes, drink 1 litre of jersey gold milk, I also have 200g beef in evening. This comes to circa 340g of protein (yes I am bulking and bigger etc.), of which about 280g comes from meat and whey, the rest is made up from oats and bagels, personally I don't rely on oats/bagels as a protein source.

Replace bread with either:

1) potatoes
2) rice
3) pasta
4) bagel

Bagels are bread.... jus saying [emoji12] [emoji23]

 

[Asrar]

I stopped counting all the incidental proteins (obv still count the calories), I think if you did that you'd see just how poor your diet is.

You need to start again with your training as well.

Either full body or an upper lower split. Less sets but more intensity. If you're training to failure and getting the same or more reps at the same weight on the second set - something's very wrong with where you find failure.

I agree, I need help with nutrition. I need help with everything. I need to go back to basics.

 

[Sjundea]

Bagels are bread.... jus saying [emoji12] [emoji23]

I realise that haha, but when you get to circa 5000kcals or 6000kcals which I go up to when bulking, I need a calorie dense but "sweet treat". Cinnamon and raisins are also in them, must be some nutrients in that surely!?!?! haha

 

[Asrar]

I can guarantee you my schedule is way busier than yours, travelling, meeting clients (work in law). I also went to uni, and it was the easiest time of my life to be prepared food wise.

Now, I prepare every meal and know exactly what im gonna eat and when put in my cool bag and take it with me. Tuppaware is your friend.

Until you realise this you'll never see the results you want. I don't mean to sound negative, but as someone that professes to be overly analytical, your failure to realise this is a little odd.

I agree with you. My diet needs a lot of work. This is why I joined this forum because people here are more knowledgeable than me. I will be looking to improve my diet. I will be going into Asda and buying better food choices.
I was thinking of buying sweet potatoes, regular white potatoes, brown rice.
My knowledge is not that good in terms of nutrition.

 

[Galaxy]

I realise that haha, but when you get to circa 5000kcals or 6000kcals which I go up to when bulking, I need a calorie dense but "sweet treat". Cinnamon and raisins are also in them, must be some nutrients in that surely!?!?! haha

That unneeded explanation. Oh i know the struggles mate. Had my carbs up on 800g as have to keep fat low, pro moderate (health reasons). The thought of that many carbs is much better than the reality.. haha

 

[Robbie]

Start planning with x amount of meals and decide on the protein source and how much you need to split your protein requirements

Add in some healthy fats

Whatever calories you have left fill with your carbs, put the majority around training

 

[Sjundea]

I agree with you. My diet needs a lot of work. This is why I joined this forum because people here are more knowledgeable than me. I will be looking to improve my diet. I will be going into Asda and buying better food choices.
I was thinking of buying sweet potatoes, regular white potatoes, brown rice.
My knowledge is not that good in terms of nutrition.

Eat something like this:
3 x day 200g chicken, 60g (dry rice), greens and 2 tsp pb.
Breakfast 4/5 whole eggs, and some onions, spinach etc (omelette).
Post workout whey and some cereal.

Less variety, but less excuses to mess up on diet, consistency is key!

Adjust to suit your calories and that is way better than what you're eating and easy to follow.

 

[Asrar]

Eat something like this:
3 x day 200g chicken, 60g (dry rice), greens and 2 tsp pb.
Breakfast 4/5 whole eggs, and some onions, spinach etc (omelette).
Post workout whey and some cereal.

Less variety, but less excuses to mess up on diet, consistency is key!

Adjust to suit your calories and that is way better than what you're eating and easy to follow.

Meal 1- Oats with Whey protein and peanut butter

Meal 2 - Chicken with boiled rice with mixed veggies

meal 3 - chicken or tuna with white potato and mixed lettuce

Meal 4 - 4-5 whole eggs with Wholemeal Bread

Meal 5 - Whey protein shake
Thats is just an example. Could you provide me with a meal sample. Would it be a good idea to mix up the protein. I can get bored of chicken. Iw as thinking of Tuna, fish or chicken mince.

 

[Galaxy]

Someone please sum up last 20 pages if still taking about chicken and rice... Dafuq!!

 

[Asrar]

Someone please sum up last 20 pages if still taking about chicken and rice... Dafuq!!

I understand much better now. I appreicate everyone taking the time to help out.

 

[Sjundea]

Meal 1- Oats with Whey protein and peanut butter

Meal 2 - Chicken with boiled rice with mixed veggies

meal 3 - chicken or tuna with white potato and mixed lettuce

Meal 4 - 4-5 whole eggs with Wholemeal Bread

Meal 5 - Whey protein shake
Thats is just an example. Could you provide me with a meal sample. Would it be a good idea to mix up the protein. I can get bored of chicken. Iw as thinking of Tuna, fish or chicken mince.

Look in other peoples journals. I write all my diets out, meals etc, as do so many.

 

[Asrar]

Today is a rest day. My schedule for this week will be like this. I have 2 weeks of college so I can train in the gym longer. I am taking a day off today as I am exhausted.
Day 1 - Chest and side deltoids and triceps
Day 2 - Back and traps and biceps
day 3 - legs
day 4 - chest, triceps
day 5 - back and biceps
day 6 legs
I might do shoulders twice depending. I will do legs twice a week. one day squat will be focused on 6-10 reps, the second squat session will be strength based 3-5 reps. I have been looking at Layne Norton strength based program on legs.
I will be posting my meals today as well. I am trying to improve on my diet like you all suggested.

I have run out most groceries so I will need to go and get some. Today diet will be better. so far I have eaten

Meal 1 - 1 38 grams of quick oats, 10 grams peanut butter and 2 scoops whey protein chocolate.

meal 2- Lam steak with 2 packets of Micro chips and mixed veggies. I have run out of boiled potatoes and will be getting more today later on.

I will be posting more later on as I eat.