Quote:
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Originally Posted by Stringer
Thanks for the reply dietguru
Here's my daily schedule...it's pretty much the same every day 
9am wake up, 30g protein + 10g creatine in shake and whole wheat cereal
9:45am workout
10:45am post workout shake with 10g creatine, 40grams protein, 60grams carbs
12 noon lunch, chicken/beef with brown rice
230-3pm shake with 5g creatine, 30 grams of protein, 40 grams carbs
5pm sandwich
6:30 dinner - chicken/beef/fish with popatos and veg
9:30 beef chilli or something with rice (smaller portion than usual)
Before bed, 2 sandwiches and 40 grams fo protein in shake
Thanks |
Sorry I didnt get back to you on this one....
Ok have had a look at the above, (and with your weight and height and your goal for mass)
You arent eating enough !!!!!!!!!
Your new diet should look like this
8.15am. Whole wheat cereal, 1oz dried fruit. 40g protein in shake, Banana. (No Creatine!!)
9.45am: Workout.
10.45am: Protein shake (40g Protein, 60g carbs, 5g creatine, 5g glutamine).
12.00pm: 5oz Meat or Fish or Poultry, 250g Brown rice, Mixed salad with 3tsp oily dressing (containing lettuce, spinach, peppers, peas, onion, mushrooms). 1oz Walnuts
2.30pm: Protein shake (No Creatine) 30g protein, 40g Carbs, 100ml single cream, 1tsp oil
5pm: Sandwich + Piece of Fruit
6.30pm: 5oz Meat or Fish or Poultry, 250g Rice or Pasta, or Large baked potato, Mixed Veg (4 different vegetables) with 2tsp oily dressing. Low fat ice cream + mixed fruit
9.30pm Increase your portion size with this meal and add a salad with 2tsp oil
Before bed: 2 sandwiches, Protein shake 40g Protein, 100ml single cream, 10g glutamine. 1tsp oil
If you do get up in the night have a small protein drink with about 20g protein with 250ml milk
Note: if you have high cholesterol, then do not use the oily dressing.
You must drink a minimum
2 litres of water per day, and more if it is hot weather or the gym is hot.
Take a good multivit/mineral per day in the morning.
Oily dressing: use either Udo's ultimate blend, or Flaxseed oil, or make a dressing up with 2tsp virgin olive oil, 2tsp Vinegar, pinch of mustard powder, pinch of ginger, and give it a stir, (this is for salads, and mixed veg)
Note that your breakfast has now moved to 8.45am
If your not sure of anything then let me know, keep in touch and let me know how it is going......