help with diet. 223lbs, 8.5% bodyfat

[Bulldoggym]

any help or alterations to my diet, would be much appreciated!

11am. 2 scoops whey, bowl of porridge with milk.

11.30am multi vit, vit c, flaxseed, cod liver oil.

12. tin tuna, 6 rice cakes.

2pm. rice, chicken breast

3pm. pwo. coffee, whey protein, porridge
workout. 3.15 to 4.45
5pm.pwo whey protein, banana

5.30pm. ppwo 2 sweet potatoes, chicken breast, sweetcorn

8pm. tin tuna, 3 whole meal bread.

12. rice, chicken, curry sauce.

4 litres water per day

 

[Kabeetz]

any help or alterations to my diet, would be much appreciated!

11am. 2 scoops whey, bowl of porridge with milk.

11.30am multi vit, vit c, flaxseed, cod liver oil.

12. tin tuna, 6 rice cakes.

2pm. rice, chicken breast

3pm. pwo. coffee, whey protein, porridge
workout. 3.15 to 4.45
5pm.pwo whey protein, banana

5.30pm. ppwo 2 sweet potatoes, chicken breast, sweetcorn

8pm. tin tuna, 3 whole meal bread.

12. rice, chicken, curry sauce.

4 litres water per day

Well.. first of all 228 at 8.5% bodyfat is quite the accomplishment. congratulations man. Are you looking to cut or looking to bulk? That makes a big difference as to what is "acceptable" for consumption.

Do you know how many calories you're eating a day? Grams of protein? carbs? fats?

You need to enter your diet into a website such as fitday.com before you can get an honest evaluation. From the looks of it I don't know that you're eating enough. Those tins of tuna aren't very calorically dense.

 

[Payton]

Man i think at 228 at 8.5% bodyfat we should be asking you for help with our diet haha. Only thing i would say if your cutting is that it seems like a ton of carbs in the late afternoon

 

[ZGzaZ]

pics.... ?

 

[Bulldoggym]

that was whai ate monday, wasnt a great day of eating. today i ate:

11.30 2 x scoops of whey, porridge with milk. (pro 34g, carb 80g)

12.00 multi vit, vit c, cod liver oil, flaxseed oil capsule.

1.30 1 tin of tuna, 4 rice cakes. (pro 28g, carb 24g)

3.30 pasta, tin of tuna, 1 table spoon mayonaise. (150g carbs, 28g pro)

4.00 coffee, 2 x redbull, banana (not sure how much carbs in a banana)

5.30 trained for 2 hours, drank 1 litre of water and 250ml of apple juice from concentrate.

7.30 3 scoops of whey, banana (pro 41g, carb?)

8.00 100g mince beef, 57g of semi skimmed milk powder mixed with milk (pro 40g)

9.30 pasta, mince beef, pasta sauce, salad. 150g pro, 25g pro

12 im going to have 2 wholemeal bread with 1 tin of tuna. 28g pro, 24g carb

drank 3.5 litres of water today.

this is rough, got figures from nutritional food fact website. ive never weighed or limited my food, ive read about nutrition and understand best time to take protein and carbs. all my meals i just eat as much as i can of carbs, protein i usually have roughly the same every day. im at a stage now where i want to enter my first competition, but i realise nutrition is a big part of bodybuilding and want to get it better and more controlled.

thanks for comments. i will post pics soon when i find the camera!

 

[Bulldoggym]

1 pic

 

[Bulldoggym]

front bicep

 

[Bulldoggym]

front pose

 

[Bulldoggym]

another...

 

[*Bunny*]

any help or alterations to my diet, would be much appreciated!

11am. 2 scoops whey, bowl of porridge with milk.

11.30am multi vit, vit c, flaxseed, cod liver oil.

12. tin tuna, 6 rice cakes.

2pm. rice, chicken breast

3pm. pwo. coffee, whey protein, porridge
workout. 3.15 to 4.45
5pm.pwo whey protein, banana

5.30pm. ppwo 2 sweet potatoes, chicken breast, sweetcorn

8pm. tin tuna, 3 whole meal bread.

12. rice, chicken, curry sauce.

4 litres water per day

the bolded items may make a difference if you drop them or switch them, namely the corn & bread , rice as your last meal... where are the green veggies? maybe more healthy fats.. esp in the last meal or two..

I drink 2 gallons of water, 8 L's.. maybe up that as well... drop some of the carbs, and keep the foods as least processed as possible... nice pics

 

[Synpax]

any help or alterations to my diet, would be much appreciated!

11am. 2 scoops whey, bowl of porridge with milk.

11.30am multi vit, vit c, flaxseed, cod liver oil.

12. tin tuna, 6 rice cakes.

2pm. rice, chicken breast

3pm. pwo. coffee, whey protein, porridge
workout. 3.15 to 4.45
5pm.pwo whey protein, banana

5.30pm. ppwo 2 sweet potatoes, chicken breast, sweetcorn

8pm. tin tuna, 3 whole meal bread.

12. rice, chicken, curry sauce.

4 litres water per day

What do you do for a living that has you up at 11 AM?

You're already pretty cut. Maybe putting in some low-intensity long runs could help - or bike rides.

Agree with bunny on the food recommendations, but pwo be sure to grab maybe 50g of dextrose in that shake.

 

[Bulldoggym]

im a doorman at a night club, i work till 3.30am thur-sat, wed and sunday i work till 2.30 and i have monday and tuesday off.

 

[Bulldoggym]

the bolded items may make a difference if you drop them or switch them, namely the corn & bread , rice as your last meal... where are the green veggies? maybe more healthy fats.. esp in the last meal or two..

I drink 2 gallons of water, 8 L's.. maybe up that as well... drop some of the carbs, and keep the foods as least processed as possible... nice pics

thanks for help. why drop or change porridge first thing when i get up? its good complex carb... i used to have my whey protein first thing in the morning about half an hour before my bowl of porridge, but when i did this i had to put honey on porridge as dont like taste, now ive combined the two whey and porridge in same bowl which tastes good without having the honey or sugar...

ive read that about having healthy fats in last meals, why is this? the only healthy fat ill have is flaxseed capsule and cod liver oil capsule and if i have eggs or chicken that i fry in olive oil.

 

[*Bunny*]

thanks for help. why drop or change porridge first thing when i get up? its good complex carb... i used to have my whey protein first thing in the morning about half an hour before my bowl of porridge, but when i did this i had to put honey on porridge as dont like taste, now ive combined the two whey and porridge in same bowl which tastes good without having the honey or sugar...

ive read that about having healthy fats in last meals, why is this? the only healthy fat ill have is flaxseed capsule and cod liver oil capsule and if i have eggs or chicken that i fry in olive oil.

just a place to clean up the carbs and I dont know what it's made out of etc...

if it works for you and allowing you to achieve your goals/lower your BF then keep it in...

your body cannot burn fat in the presence of insulin.. when you eat carbs = insulin release...

My goal is fat burning right now #1, so I wont eat carbs until I've been UP for 4 hours, and I dont eat carbs 4 hours before bed.

For you, I suggest to get you to where you want to be, always star with your diet 1st , then training/cardio... these little tweaks may help you get there without touching the other two things.

Best of luck to you.

 

[JKurz1]

I love it! 223 and 8.5 asking for diet advice.......post a pic

 

[*Bunny*]

Did you read the thread before posting ?? there are 3 pics up there

 

[JKurz1]

wHY ARE YOU GETTING RID OF PORRIDGE and bread? Whole grains are perfect.....just make sre the are whole grain and not corn or processed...

Sorry, although I can't see the pics, I missed 3/4ths of the thread.....for some reason, only saw the initial ?.......

 

[*Bunny*]

wHY ARE YOU GETTING RID OF PORRIDGE and bread? Whole grains are perfect.....just make sre the are whole grain and not corn or processed...

Sorry, although I can't see the pics, I missed 3/4ths of the thread.....for some reason, only saw the initial ?.......

Ok my suggestion for swapping those out is b/c they may be more porcessed and better sources out there. You answered yourself fin your following comment as to why he would get rid of such items...

IMO for those out there, if you are stalling out or want to drop bf lower and you current diet it at a standstill, why not tweak the diet, maybe swap out some carbs sources for better ones, of remove one or two to see if that little changes gets you over them hump...

bulldog good luck to you please let me know how you progress.

 

[Bulldoggym]

arent glycogen stores low in the morning? wouldnt you advise on having a banana or dextrose first thing in the morning? ive always treated the morning similiar to after my workout, both times your body is in a catabolic state. 4 hours seems a long time without having carbs especially after 8 hours sleep, thats 12 hours without carbs! and you said you dont eat carbs 4 hours before you go to bed, thats 16 hours without eating any carbs!! ... if i did this diet id have 8 hours to eat my days carbs and fit in a workout, how would you organise this for me?

11. wake up.

5. gym

6.30 finish gym workout.

9. work

2.30 finish work.

3 go to sleep

any help appreciated, thanks for your help bunny

 

[*Bunny*]

incoming PM

 

[Bulldoggym]

11am. 10 egg whites, 2 yolks.

1pm. 2 tins tuna, multi vit, flaxseed capsule, cod liver oil, vit c.

3pm. rice.

4pm. porridge, whey, milk. coffee and redbull.

5pm. train.

6.30pm. whey protein, banana.

7.00pm. pasta, chicken, tomatoe sauce.

8.00pm. porridge, milk.

9.00pm. work.

11.30pm. whey protein.

2.30am. 2 tins tuna.

3.00am. sleep.

how does this look? how can i up my healthy fats durin end of day before i sleep. at work i can make time to eat, but has to be quick, 5 minutes, if i eat at work ill either have a whey protein shake or a 6 inch beef subway sandwich. what could i consume thats quick to eat and have all the fat and protein i need, obvioulsy whey isnt the best thing to eat/drink whilst at work.

 

[*Bunny*]

how does this look? how can i up my healthy fats durin end of day before i sleep. at work i can make time to eat, but has to be quick, 5 minutes, if i eat at work ill either have a whey protein shake or a 6 inch beef subway sandwich. what could i consume thats quick to eat and have all the fat and protein i need, obvioulsy whey isnt the best thing to eat/drink whilst at work.

Up healthy fats by eating 1-2 tbsp all natural Peanut butter or have a serving of almonds/ walnuts etc... I understand foods being limited at work... just watch the carbs late at night... keep the processing to a minimum, and you will be fine You can keep the am carbs per our conversation, just watch the ones in the PM a little. can you really eat every hour? lol I'd love to do that , I catch flack for eating 6 x a day already

 

[JKurz1]

Up healthy fats by eating 1-2 tbsp all natural Peanut butter or have a serving of almonds/ walnuts etc... I understand foods being limited at work... just watch the carbs late at night... keep the processing to a minimum, and you will be fine You can keep the am carbs per our conversation, just watch the ones in the PM a little. can you really eat every hour? lol I'd love to do that , I catch flack for eating 6 x a day already

How can anyone assess that diet without the macros....hell, porridge?? That could be 1/8th of a cup of 4 cups..........we need macros for each meal bro.....and how the heck did you get to 8.5% without understanding the diet concept? Genetics?

 

[*Bunny*]

I went off his grams of Protein and carbs in post #5 and figured cals were b/w 2700-3000 ... there was no fat listed so I guesstimated.

 

[Bulldoggym]

every time i eat carbs i eat as much as possible, like i said ive never limited my carbs, if im eating porridge ill have big bowl, if i can eat more ill have another, same with rice, pasta etc..

my body fat was from the caliper test and came as 8.5 %, dont know how accurate that is?....

next few days im going to get an accurate food intake i was consuming and re write a new one with the nutritional information...

thanks BullDog

 

[*Bunny*]

you can use fitday.com its a free calorie counter to help you out. Calorieking.com isnt free but it's great as well... im telling you limiting the carbs will help you break the 8.5 if thats the measure you got... accurate or not depends on when you got it done, who did it, how many pinch sites, if the air was blowing in the right direction.. just use it as a guide, not what defines you.

 

[Bulldoggym]

How can anyone assess that diet without the macros....hell, porridge?? That could be 1/8th of a cup of 4 cups..........we need macros for each meal bro.....and how the heck did you get to 8.5% without understanding the diet concept? Genetics?

ive never cut up before so ive never stopped myself from eating excess amounts of carbs, ive always bulked! theres never been any need for me to limit carbs as me consuming more doesnt put any fat on; or from what i can see in the mirror. from my point of view its more calories and carbs to get bigger. me doing this diet ive never known exactly how much protein, carbs, calories, fat, etc i consume. But, i know gradually over time ive eaten more and more of each, starting at 176lbs at 19 and now 223lbs at 21.

eating to me is an effort, i eat as much as i can each meal and id recommend this diet to people with a low body fat or high metabolism and the hard gainer.

but obviously my diet could be better and more controlled, thats why i decided to get the internet, so i can do my research and get help off this forum.

 

[Bulldoggym]

you can use fitday.com its a free calorie counter to help you out. Calorieking.com isnt free but it's great as well... im telling you limiting the carbs will help you break the 8.5 if thats the measure you got... accurate or not depends on when you got it done, who did it, how many pinch sites, if the air was blowing in the right direction.. just use it as a guide, not what defines you.

thanks bunny, ill use those sites to help me. i had a pinch on my arm, back, abs and legs, i think that was all, had it done 2 months ago by a gym instructor at a gym i trained at the once.

 

[Bulldoggym]

Up healthy fats by eating 1-2 tbsp all natural Peanut butter or have a serving of almonds/ walnuts etc... I understand foods being limited at work... just watch the carbs late at night... keep the processing to a minimum, and you will be fine You can keep the am carbs per our conversation, just watch the ones in the PM a little. can you really eat every hour? lol I'd love to do that , I catch flack for eating 6 x a day already

haha i can, but i prefer eating every 2 to 3 hours.

 

[Varga]

R U juicing? Seems a little abnormal to gain that much muscle and no fat naturally?

If you are- then you need to adjust your juice in accordance to your diet and goals too.

 

[Bulldoggym]

R U juicing? Seems a little abnormal to gain that much muscle and no fat naturally?

If you are- then you need to adjust your juice in accordance to your diet and goals too.

i sent you a PM

 

[Bulldoggym]

ok here is my new diet that ive started today:

11am wake up whey protein. pro- 34g
11.15 10 egg whites, 4 yolks, olive oil. pro- 70g, fat 120g.
1 tin of tuna. pro- 30g
3 rice, tuna. pro- 30, carbs 114g
4 whey protein, porridge, coffee. pro- 34, carbs 120g
5 train
7 whey protein, dextrose. pro- 34, carbs 47.5
7.30 pasta, chicken. pro 40, carbs- 150
9.30 whey protein. pro 34g
12 chicken. pro 40
2.30 chicken, all natural peanut butter. pro- 7, carbs- 4.6, fat 15.
3 sleep

also: cod liver oil, flaxseed capsule, multi vit, vit c.
5 litres water.

anyone have any idea on calories im consuming?

 

[*Bunny*]

You can add them up by using this if you do not want to enter them into a calorie counting program like fitday.com

* Protein contains 4 calories per gram
* Carbohydrates contain 4 calories per gram
* Fat contains 9 calories per gram

 

[Bulldoggym]

You can add them up by using this if you do not want to enter them into a calorie counting program like fitday.com

* Protein contains 4 calories per gram
* Carbohydrates contain 4 calories per gram
* Fat contains 9 calories per gram

protein= 335grams calories= 1340
carbs= 436grams calories= 1744
fat= 135grams calories= 1215

total calories= 4299

is having 120grams of fat all at once okay? i fry my eggs in olive oil in the morning, i used 120 gram fat today, but sometimes i use more

 

[JKurz1]

protein= 335grams calories= 1340
carbs= 436grams calories= 1744
fat= 135grams calories= 1215

total calories= 4299

is having 120grams of fat all at once okay? i fry my eggs in olive oil in the morning, i used 120 gram fat today, but sometimes i use more

NO!

 

[*Bunny*]

protein= 335grams calories= 1340
carbs= 436grams calories= 1744
fat= 135grams calories= 1215

total calories= 4299

is having 120grams of fat all at once okay? i fry my eggs in olive oil in the morning, i used 120 gram fat today, but sometimes i use more

It's probably more beneficial to spread it out during the day... and definitely in the last two meals for the day where you are taking out the carbs... Def NOT after your workout, just in case you didnt know. Ill try to ask some of my friends who can give me some more specific info as to fat all at once vs fat spread through the day etc... as soon as I hear something Ill let you know.

 

[Nathan]

Pretty good diet overall. I would say start dropping the bread and maybe calories (depending on where youa re at now) to get down to lower bf. This is where it gets harder - especially if you are natural (though your stats are not good sir - unless you are really tall).

Lower calories by about 100/day each week. So if youa re 2700kcal/day now, go to 2600kcal/day for 5-10 days, then drop again depending on how fast you want progress and whether or not you are still seeing it.

 

[Bulldoggym]

Pretty good diet overall. I would say start dropping the bread and maybe calories (depending on where youa re at now) to get down to lower bf. This is where it gets harder - especially if you are natural (though your stats are not good sir - unless you are really tall).

Lower calories by about 100/day each week. So if youa re 2700kcal/day now, go to 2600kcal/day for 5-10 days, then drop again depending on how fast you want progress and whether or not you are still seeing it.

im 6ft 2. i am tall

ive started my new diet thats listed just above 4299 calores, etc. i want to cut but i still want to gain quality muscle at same time for a few more weeks, then cut up completely, if i can get to 7% bodyfat and still be gaining muscle ill be happy. then after get down to 4 - 5 percent!

theres a competition 7th july which im hoping to enter, most people entering will be around 200 - 220lbs with 4 - 5 percent body fat, me competing with someone 5 ft 10 or smaller is going to look better then me because of my height, so i need to put on as much as possible but keep bodyfat low, as i wont have long to loose it if i go on a bulk diet, then cut.

my goal is over 215lb 5 % body fat by july 7th!!

this competition is for any experiance level, if i dont come in at that weight and body fat, ill wait till september for the first timers competition. but i think by then.

 

[Bulldoggym]

ive had steroid cycles and the competition isnt drug tested

 

[Varga]

ok here is my new diet that ive started today:

11am wake up whey protein. pro- 34g
11.15 10 egg whites, 4 yolks, olive oil. pro- 70g, fat 120g.
1 tin of tuna. pro- 30g
3 rice, tuna. pro- 30, carbs 114g
4 whey protein, porridge, coffee. pro- 34, carbs 120g
5 train
7 whey protein, dextrose. pro- 34, carbs 47.5
7.30 pasta, chicken. pro 40, carbs- 150
9.30 whey protein. pro 34g
12 chicken. pro 40
2.30 chicken, all natural peanut butter. pro- 7, carbs- 4.6, fat 15.
3 sleep

also: cod liver oil, flaxseed capsule, multi vit, vit c.
5 litres water.

anyone have any idea on calories im consuming?

If I were you this is what I consider for my diet,(pretty much what I eat now)

Meal 1-oats( 1 cup+1serving of grits) , 6 egg white+1 full egg
Meal 2-1/2 cup of walnut, protein shake, a fruit of your choice
Meal 3-Chicken(8oz), rice(1 1/2 cup of wild/brown mix), yougurt 6-8oz(sugar free)
Meal 4-1 sweet patatoe, 10oz steak(lean), vegetables(your choice)
Meal 5- 6-8 oz of fish(salmon is good!) or tuna with a salad.
Meal 6- 50-70g of whey protein shake, 1 tbs of flax oil

You can mix and match here but this is a good starting diet.

If you feel that carbs are too much then lower the carbs and make sure the protein is around 300g. Just see what resulta you are geting first then adjust carbs down.