beginners diet

HI guys,

Have a look at my diet below, just want to know if im on the right path.

All im looking for is to gain some more weight, ive been lean my whole life so I needed to increase my calories. I am completely natural, dont even use Jack3d for energy.

Currently im 26, about 1.86m and weigh 79kgs.. bf last time i checked was 15% but was with one of those machines in the gym – not sure how accurate.

I started gym about 3 years ago, weighed 65kgs, i fixed up my diet and learnt as much as i could about training.. my girl even convinced me to enter the mens health comp but unfortunately im not pretty enough.. :lol:

Ok so here is my current diet, it will change again but im busy getting my body used to eating more than i ever have, also my budget it tight. Its my beginner diet, as i learn more ill make it squeaky clean and then maybe decide on doing a beginner cycle of dbol and test cyp.

5:30am - +-100g oats, 24g almonds, i cook it in water and add milk to cool it down
3 eggs, 200ml low fat milk, tbsp of frozen fruit juice, ½ cup milk powder – blended together as a shake (i found this in an old body building book)

7am – gym till 8am

8am – fast grow protein shake - +- 30g protein and 50g carbs, not sure about fat and a peanut butter sandwich (brown bread)

11am - +-200g chicken breast, 100g sweet potato OR 54g cous cous

1pm – normally a left over dinner but i add carbs.. today is 100g mince and whole wheat pasta.. this is what i have to work on but unfortunately my budget is very tight so i need to finish what is in the pantry first.... :lol:

3pm – 24g nuts, 100g yoghurt, appel

5pm – tuna salad, standard tuna can with some mayo (very little), lettuce and appel

7pm – a protein and veg.. i make sure i get at least 120g to 200g protein and about 2 cups veg

9pm – my little shake thing like i have in the morning.

Try cut out all diary even if its fat free if you want to cut. You can even add frozen berries and almonds to oatmeal. Lots of fat in peanut butter, avoid.

Drop the fast grow post workout it's shit, replace it with whey and dextrose.
3pm meal needs protein
drop the fruit maybe one with breakfast.
7pm I think you mean 120-200g meat cause 120-200g protein is +-800g meat.
Before bed shake should not contain carbs rather whey and peanut butter.

Go with the standard 3 protein and fats meals with 3 protein and carbs.
Meal1-p+c(complex carbs like oats or potato)
Meal 2-p+f
Meal 3-p+f
Meal 4-p+c(pre workout)oats and raisins)
Meal 5-p+c(dextrose + whey)
Meal 6-p+f

Focus on solid foods.no fats near your pre or post workout.for fats eat almonds,peanut butter,olive oil.
Carbs stick to potato,sweet potato and oats.drop the diary.go read the stickies in the diet section for more guidence.your portions are small.yogurt is a no no.

thanks guys..

sounds like im on track at least.. didnt for one second think it was 100% - a work in progress.

dextrose - where can i get that, same place as the whey?

Im not sure where you can find clean dextrose cause the guys at dischem will probably try and sell you an expensive post workout.
Ask admin for Ondier's email.

You need to drop the pasta and add some more protein.

thanks guys.. ill fix up as much as i can..

this has been the first week that ive been eating this amount of food and im a little uncomfortable, ill pick up the amounts i eat gradually. For now ill amke sure im eating the right stuff and then ill add more of it in each meal.

Bud go into the diet and contest prep section,read the dieting 101 and 102 threads...those should give u some insight into dieting the correct way...

Ill go do my homework again.. Is it such a mess DJ?

U will see once u have read through those threads.

For diet and timing do this:
oatmeal in morning, egg whites, cranberry juice/water, maybe a small protein
shake. Later on do cardio if you want to cut up. Eat 6-8 smaller meals
spaced evenly through day rather than 3-4 huge meals. This will help speed
up your metabolism and help digest the nutrients better for more effective
use.
DO NOT EAT ANY SUGARS OR SIMPLE CARBS WITHIN AN HOUR OF WORKING OUT!!!
If you do, your pancreas will release insulin to break it down, the insulin tells the ATP to stop converting to ADP releasing
energy, and if you work out, you won't get as effective training and results. When ATP converts to ADP, a phosphate molecule
is released providing energy to flex your muscle - this happens millions of times at once when flexing. Then the phosphate
molecules reattach to ADP to form ATP again. Insulin counteracts that.
DO EAT SUGARS AND SIMPLE CARBS IMMEDIATELY AFTER WORKING OUT!!!
This will release the insulin, stop the ATP ADP cycle, and allow your body to get
energy from the sugars rather than from burning protein (which is needed to
rebuild muscle). Also, you want to replace your glycogen stores for your
next day's workout. Add L-Glutamine to your Gatorade or Cranberry Juice to
help aid in muscle recovery.
DO DRINK A LIQUID PROTEIN SHAKE WITHIN 30 MINUTES OF WORKING OUT!!!
This is when your body is starving for protein. Try to get 50g of liquid protein.
If you eat solid instead, it won't get absorbed as quickly or easily.
DO EAT A GOOD MEAL WITHIN AN HOUR OF WORKING OUT.
You may be full from drinking the cranberry juice after the workout, then the protein shake, but
now you should add in your complex carbs such as brown rice, oatmeal,
possibly pasta.

biggerfasterstronger wrote: For diet and timing do this:
oatmeal in morning, egg whites, cranberry juice/water, maybe a small protein
shake. Later on do cardio if you want to cut up. Eat 6-8 smaller meals
spaced evenly through day rather than 3-4 huge meals. This will help speed
up your metabolism and help digest the nutrients better for more effective
use.
DO NOT EAT ANY SUGARS OR SIMPLE CARBS WITHIN AN HOUR OF WORKING OUT!!!
If you do, your pancreas will release insulin to break it down, the insulin tells the ATP to stop converting to ADP releasing
energy, and if you work out, you won't get as effective training and results. When ATP converts to ADP, a phosphate molecule
is released providing energy to flex your muscle - this happens millions of times at once when flexing. Then the phosphate
molecules reattach to ADP to form ATP again. Insulin counteracts that.
DO EAT SUGARS AND SIMPLE CARBS IMMEDIATELY AFTER WORKING OUT!!!
This will release the insulin, stop the ATP ADP cycle, and allow your body to get
energy from the sugars rather than from burning protein (which is needed to
rebuild muscle). Also, you want to replace your glycogen stores for your
next day's workout. Add L-Glutamine to your Gatorade or Cranberry Juice to
help aid in muscle recovery.
DO DRINK A LIQUID PROTEIN SHAKE WITHIN 30 MINUTES OF WORKING OUT!!!
This is when your body is starving for protein. Try to get 50g of liquid protein.
If you eat solid instead, it won't get absorbed as quickly or easily.
DO EAT A GOOD MEAL WITHIN AN HOUR OF WORKING OUT.
You may be full from drinking the cranberry juice after the workout, then the protein shake, but
now you should add in your complex carbs such as brown rice, oatmeal,
possibly pasta.

biggerfasterstronger, just cos u copy and paste from another website doesnt mean it works, this is a cookie cutter approach, please acutally stop copying and pasting from every site and go into the dieting and contest prep section and read dieting 101,102 and creating your own diet basics.

Its from bought E-Books, go check online how much you pay. Legit authors that know what they are talking about.

thats great for u,but u are breaking copyright laws.

I realise a lot of bb'ers on here hate against dairy, and i for one don't have it for other reasons but countless nutritional coaches, top strength and performance coaches still rate it as one of the best ways to add calories and mass for very little money.


So why the 2 very different sides?

I would add diary for a ectomorph that struggles to pack on weight but normal people get fat from diary.just my 2c could be wrong

VonD wrote: I would add diary for a ectomorph that struggles to pack on weight but normal people get fat from diary.just my 2c could be wrong

Spot on. Let's say you weigh 100kg and you eat 4000cals daily to bulk. What would be better to grow on? 4000cals that are mostly quality carbs or 4000cals 1500 of which being milk that contains simple sugars etc?

Like vond said, as jy 'n wurm in jou maag het en van natuur 'n maergat is sal dit goed wees om baie melk te drink.

ek is n bietjie van n 'maergat'...

Went through the dieting stickies again and fixed up the diet.. going shopping for 3 tons of chicken i need..

Thanks for the tips biggerfasterstronger, any tips for gear? :whistle:

MikeM1 wrote: ek is n bietjie van n 'maergat'...

Went through the dieting stickies again and fixed up the diet.. going shopping for 3 tons of chicken i need..

Thanks for the tips biggerfasterstronger, any tips for gear? :whistle:

1. READ... READ... RESEARCH
2. Diet. Get it right or you lose all the gains
3. Gym for a while before you get on gear - something about tendons taking longer to get stronger than the muscles.
Plus I guess you don't want to be swinging weights around with bad form..
4. REEEEEAD some more....
5. Ask these forum guys questions...
6. REAAAAAD...

Please note...I haven't done gear and probably never will... but this is what I have seen... :whistle: