Don't realy know what to eat!

Tommy · Sep 30, 2004

Hi guys,

I'm hanging around here for a little while now and realy see that you guys know a lot about BB.
I'm training now for almost 3 years, but I don't get the results i would like. I read a lot about Bb and I know some things and i do my best to grow by the grow principles, but I DONT GROW!!
In the three years I've been training I gained 10 kg. (i don't know what lbs is..) I'm 80 kg. now.

I don't do cycles but i'm thinking to do so, I'm reading al lot about it and when I know wat I need, I start doing cycles

But I need some advice about my diet

This is what I eat:

Spread over the day I eat 12 slices of bread.
At about 15:00 I eat 5 eggs (2 whole eggs)
Before my training I eat 500 gr. lean curd.
After the workout I eat potatoas and beaf or paste.
2 pieces of fruit (banannas)
before I go to sleep I eate some Rice and a can of tuna (140gr)

I workout 5 days a week, 1,5 oure a day.

I hope you can give comments on my dieet and tell me what to do to grow as much as possible.!!!

Thanks

Tommy

xcelbeyond · Sep 30, 2004

Eat at least 5x ED, 6 is better.

Eat protein with every meal

Limit your carb intake after 6:00 PM - I don't include green veggies as carbs

Try and target 300-350g protein spread throughout the day. 100g of cooked meat does not equal 100g protein.

I'd cut back to just 2 slices of GOOD multi-grain bread and it seems like you're not eating enough total?

Tommy · Sep 30, 2004

xcelbeyond said:
Eat at least 5x ED, 6 is better.

Eat protein with every meal

Limit your carb intake after 6:00 PM - I don't include green veggies as carbs

Try and target 300-350g protein spread throughout the day. 100g of cooked meat does not equal 100g protein.

I'd cut back to just 2 slices of GOOD multi-grain bread and it seems like you're not eating enough total?

What do you mean with ED? I don't know the term.

And 2 slices of bread...??? Damn I think I would die of hunger, A friend of me told me to eat at least 12 slices of good multi-grained bread...But is that to much..?
What do you suggest to eat additional to what I eat now?
The things I eat now keeps my stomach pretty full the whole day....That is because of the bread.!

xcelbeyond · Sep 30, 2004

ED - every day.

Do you want a full belly or big muscles?!?!

Show us what a typical daily food plan is for you.

Tommy · Oct 1, 2004

Daily foodplan

8:00 – 2 slices of multigrained bread
Vitamins supplements (C and Multi)
proteinshake
Between 9:00 and 14:00 I eat 10 slices of multigrained bread
15:00 – 5 eggs (2 whole)
2 bananas
16:30 – 500 gr. Curd (55 proteins)
17:30 – 1 banana
proteinshake
18:00 – my workout, 1.5 oure
20:00- dinner, this is not every day the same, usually it is Rice with meat or a lot of paste
22:30 – rice or tuna 140 gr.
proteinshake

That’s it

maxsupplements · Oct 1, 2004

paste???

what is paste??? you are eating too much bread, your just filling yourself with empty calories. you need quality calories to grow.

bigdho · Oct 1, 2004

Here is a sample of one of my diets. KLeep in mind Im 260 lbs so dont just eat everything in the same amount as me, ajust to your caloric needs. This will give you an idea of what foods to eat.

BULKING DIET

Breakfast 8:00 a.m
Food Item Portion Protein Carb Fat Calories
Whole egg 2 12 0 10 138
Egg white 1 24 0 1 96
Oats 1 cup 12 62 2 250
Wheat toast 2 pieces 2 24 1 104
Protein powder 1 scoop 24 1 1 96
Totals t 86 87 15 682

Mid. Morning 10:30 a.m.
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358

Lunch 12:30
Food Item Portion Protein Carb Fat Calories
Chicken 8 oz. 45 1 1 194
Tuna 1 can 32 0 1 125
Potatoe 1 0 35 1 140
Brown rice ½ cup 0 65 1 260
Wheat bread 2 pieces 2 24 1 104
Totals 79 125 5 823

Afternoon 3:00
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358

Dinner 5:00
Food Item Portion Protein Carb Fat Calories
Red meat/chicken 10 oz. 60 1 2 253
Brown rice ½ cup 1 65 1 260
Potatoe 1 2 35 1 140
Green beans 1 cup ? ? ? ?
Totals 63 101 4 653

Pre Workout Meal 7:00
Food Item Portion Protein Carb Fat Calories
Tuna 1 can 35 0 0 140
Apple juice 8 oz. 0 20 0 80
Apple 1 0 25 0 100
Totals 35 45 0 320

Post Workout Meal 9:00
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Dextrose 100 grams 0 100 0 100
Totals 54 106 2 374

2nd. Post Workout Meal 10:30
Food Item Portion Protein Carb Fat Calories
Chicken 6oz. 30 1 1 133
Tuna 1 can 35 0 0 140
Potatoe 2 4 70 2 280
Brown rice 3/8 cup 1 45 1 238
Totals 70 116 4 791

Protein Carb Fat Calories
499 592 75 5039

FRKNHUGE · Oct 2, 2004

heres a sample of my meals and im NOT bulking
meal 1- 6 soft boiled eggs(eat 3 whole 3 whites) piece of lean red meat(flank steak etc) 3 large glasses of splenda flavored koolaid
1hour later- 60g protein shake
meal3- 8-10oz meat, 1c cooked rice
1 hr later- 60g protein shake

workout
post- 5iu slin wait 25min, 80g protein 10g crea 10g gluta, 40g malto
chicken, rice broccoli

post 7pm, trace carbs only
usually tuna, eggs again, shakes, red meat

frk

xcelbeyond · Oct 2, 2004

Eat every 2.5 to 3 hours
Eat protein with every meal
Target the following for your diet:
X,XXX Calories ~1.5 X RMR
300-350g Protein

The easiest way I figure my plan is on a spreadsheet.

I can send you my spreadsheet and you can creat a plan for youself. Send me an e-mail at [email protected]

This site has the most complete macronutrient list that I've found: **broken link removed**

Basstart · Oct 2, 2004

bigdho said:
Here is a sample of one of my diets. KLeep in mind Im 260 lbs so dont just eat everything in the same amount as me, ajust to your caloric needs. This will give you an idea of what foods to eat.

BULKING DIET

Breakfast 8:00 a.m
Food Item Portion Protein Carb Fat Calories
Whole egg 2 12 0 10 138
Egg white 1 24 0 1 96
Oats 1 cup 12 62 2 250
Wheat toast 2 pieces 2 24 1 104
Protein powder 1 scoop 24 1 1 96
Totals t 86 87 15 682

Mid. Morning 10:30 a.m.
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358

Lunch 12:30
Food Item Portion Protein Carb Fat Calories
Chicken 8 oz. 45 1 1 194
Tuna 1 can 32 0 1 125
Potatoe 1 0 35 1 140
Brown rice ½ cup 0 65 1 260
Wheat bread 2 pieces 2 24 1 104
Totals 79 125 5 823

Afternoon 3:00
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358

Dinner 5:00
Food Item Portion Protein Carb Fat Calories
Red meat/chicken 10 oz. 60 1 2 253
Brown rice ½ cup 1 65 1 260
Potatoe 1 2 35 1 140
Green beans 1 cup ? ? ? ?
Totals 63 101 4 653

Pre Workout Meal 7:00
Food Item Portion Protein Carb Fat Calories
Tuna 1 can 35 0 0 140
Apple juice 8 oz. 0 20 0 80
Apple 1 0 25 0 100
Totals 35 45 0 320

Post Workout Meal 9:00
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Dextrose 100 grams 0 100 0 100
Totals 54 106 2 374

2nd. Post Workout Meal 10:30
Food Item Portion Protein Carb Fat Calories
Chicken 6oz. 30 1 1 133
Tuna 1 can 35 0 0 140
Potatoe 2 4 70 2 280
Brown rice 3/8 cup 1 45 1 238
Totals 70 116 4 791

Protein Carb Fat Calories
499 592 75 5039

shit mate, that is some serious food! I wouldn't want to be paying your grocery bills!!

bigdho · Oct 2, 2004

Tommy · Oct 2, 2004

Thanx guys for all the tips!

Now I know better what to eat....I'm going to change my foodplan and hope I grow a bit faster now....when I do, I post some pictures...

And whit "paste" I mean food like spagetti, lasagna macaroni.....my english is not the best..!

Tommy

maxsupplements · Oct 2, 2004

eating will make the difference

trust me dude, when i started eating right then i started growing. it all came to me quickly also. see i throw a couple cheeseburgers in throughout the week for extra calories. i cook em though, but it makes for me having a high metabolism naturally, so the extra cals are needed.

Leviathan · Oct 2, 2004

great tips...

... especially from excelbeyond about the no starches after 6:00. I never would have thought that something as simple as that would have made a difference, but I started this practice a few months ago and have been able to keep my fat levels in check because of it...