Diet - Input ?

Hi all you knowledgeable members, I wish to share my diet, and recieve some input, I dont have a fixed daily diet, but it is round about the same each day with dinner changing each day since I am still a student and still live with my parents.

Breakfast - Meal 1
Weight gainer shake (biogen bulk, one serving, 45g protien, 150Carbs)
200g oats
1 glass milk
5g creatine
1 CLA tab
2 x Fishoil tabs
500mg vit c
Multi Vit
1l water or usn enerG fluids

Pre workout - Meal 2
Whole grain bread - 2 pieces
with Peanut Butter - 45 min pre workout
Muscle Works Hardcore pre workout
500mg vit c

Post Workout - Meal 3
Shake (biogen Bulk)
500 mg vit c
1 Can tuna
4 Pieces Whole grain bread
Some Cheese - usually make a tuna sandwich with cheese on
1 tblspoon olive oil.

Meal 4
2 Packets of two min noodles
Glass milk
1 x CLA
1x Fishoil

Meal 5 (This is usually dinner - enough to have to large dinners)
Tonight was
250g Steak
Mixed veggies
serving rice

Meal 6
same as meal 5

Meal 7
2-4 pieces wheatbix
glass of milk
500mg vit c
1 x CLA
1 multi vit tab

There are some changes each day, but most meals 1 - 2 - 3 - 4 - 7 etc are round about the same with minor changes each day with snacks and dinner changing each day. I try to improve on this and eat the best I can each day.

Any comments or input ?

Additional info - weight 105kg, bodyfat +- 12%, height 187cm, goal adding lean mass.

Kuifie wrote: Hi all you knowledgeable members, I wish to share my diet, and recieve some input, I dont have a fixed daily diet, but it is round about

the same each day with dinner changing each day since I am still a student and still live with my parents.

Breakfast - Meal 1
Weight gainer shake (biogen bulk, one serving, 45g protien, 150Carbs) Do you struggle to eat more?
200g oats
1 glass milk
5g creatine Take on waking, not with meal, at your weight you probably need about 5-10mg/day when on maintenance creatine
1 CLA tab Are you deficient in CLA? Why are you spending money on this if your goal is muscle gain with a BF of 12?
2 x Fishoil tabs Take these with your last meal of the day
500mg vit c
Multi Vit Split your vitamin supplements througout the day
1l water or usn enerG fluids USN Energy fluids what? Get berrocca boost if you want a pick-up, or just have good quality coffee
You can seriously simplify this by just eating oats, eggs and fruits. You need to get more natural protein in here.


Pre workout - Meal 2
Whole grain bread - 2 pieces
with Peanut Butter - 45 min pre workout
Muscle Works Hardcore pre workout
500mg vit c You've already had your quota of Vit C supps for the day, your gonna piss it out.
45min pre workout is very close to have such a fibrous and fatty meal. If your gonna go this route, eat some rice and a tin of tuna
like 1-1.5h before lifting. Then if you take a pre-workout shake like 30-15min pre lifting it'll enter your system better.


Post Workout - Meal 3
Shake (biogen Bulk) Biogen lol. Get some whey and mix wit glucose polymers of choice. No need to spend extra money on bulking shakes. Dextrose, energade concentrate, Game, table sugar, gummy bears, whatever works for you.
500 mg vit c again with the vitamin C, your piss must be luminescent
1 Can tuna Wait 30min - 1 hr AFTER your shake before eating whole food.
4 Pieces Whole grain bread
Some Cheese - usually make a tuna sandwich with cheese on Try and keep this meal mostly protein and carbs
1 tblspoon olive oil.

Meal 4
2 Packets of two min noodles Nope. Noodles are crap nutrition.
Glass milk
1 x CLA Nope
1x Fishoil Nope

Meal 5 (This is usually dinner - enough to have to large dinners)
Tonight was
250g Steak
Mixed veggies
serving rice

Meal 6
same as meal 5

Meal 7
2-4 pieces wheatbix Glycemic carbs so late man, rather eat a bigger breakfast/post workout meal and have some protein and fats before bedtime, that'll digest nicely while you sleep.
glass of milk
500mg vit c By now your pee is neon
1 x CLA Again...
1 multi vit tab overkill

There are some changes each day, but most meals 1 - 2 - 3 - 4 - 7 etc are round about the same with minor changes each day with snacks and dinner changing each day. I

try to improve on this and eat the best I can each day.

Any comments or input ?

Additional info - weight 105kg, bodyfat +- 12%, height 187cm, goal adding lean mass.

See comments in red, your already a big guy, are you sure about BF You are making up for not eating nutritious food by taking loads of vitamins, that's probably not

going to cut it man. Try get more veg in, maybe pre cook some frozen mixed veg the night before and take it with the next day with your rice. Just my opinion, hope it

helps mate. Seriously go read the stickies and other members' diets for a crash course, this type of thread happens way too often IMO.

Thank you

Yes I have read all the stickies, thanks for the feedback.

My diet previous was just eating all you can each meal so trying to improve it for the past few weeks, and then gonna try to keep it up for at least a year before running my second cycle. Almost a year since first.

I do have some size, but nothing impressive yet.
Still long ways to go, but diet is first thing to sort out.

Just an answer to some qeustions you asked.
1) The Mass gainer shake - there are days where class makes eating more difficult, so I use Mass gainer shake at times for this exact reason.
2) Got the CLA for free, so just thought id give it a go, doesnt do jackshit according to me lol
3) Will drop multiple vit c dosages
4) My creatine is usually on empty stomach 15 min before feeding starts, will up dose to 10g per day.
5) Will add more protiens in replacement of last meal and I know I need more veggies during the day

Thanks for the feedback sofar - My apologies on my thread being just another diet thread Furk, but i appreciate the time for the reply, and I will improve where I can and continue reading on the subject.

Much thanks

It's a pleasure mate, we're all on same side - just trying to make some sweet gains.

I can understand if you use the mass shakes for for time and convenience, and at your size you can justify it IMO. Apart from this I see little reason to use mass shakes. I don't even take whey PWO if I can get home in time for a sit down meal.
Save the CLA for when you want to cut. The mechanism it works on won't aid you much at all now given your situation.

Try creatine pre workout or with post workout shake. If your muscle works pre workout all ready contains creatine just account for it in your daily total.