I'll be having fish oils/flax seed oils through the day, JACK3D pre workout.. what other supplements should i look into?Breakfast:
4 Pieces Wholegrain Toast
1 Serving Oat Mass w/milk
Break Snack:
1 Serving Oat Mass w/milk
Lunch:
2 Cups Cooked Basmati Rice
100g Chicken
1/2 Cup Vegetables
Glass Milk (250ml)
After Work:
2 x Multi Grain Tortillas
200g Chicken
Glass Milk (250ml)
Post Workout:
30g Protein
30g Dextrose
Dinner:
200g Beef/Lamb
Potatoes
Cup of Green Vegetables
Before Bed:
1 Serving Oat Mass w/milk
Carbs: 416g (47% daily calories)
Protein: 290g (33% daily calories)
Fats: 80g (20% daily calories)
TOTAL CALORIES: 3550
whats your total bodyweight?
Other supplements would be creatine and a multi.
The way I see it is that your diet should always be the same weather bulking or cutting, only the quantities change.
Try not to eat too much processed food like breads and pasta etc etc
Good luck Dale.
I think you're safe at 3500. Really depends on your physical activity level. Its a good diet so good luck mate.
The way I see it is that your diet should always be the same weather bulking or cutting, only the quantities change.
Try not to eat too much processed food like breads and pasta etc etc
Good luck Dale.
How tall are you. From your avatar (you look like your in pretty good shape and pretty lean) I'm guessing not tall?
Drop 2 slices of that bread in the morning and add eggs/eggwhites or some form of protein source to you breakfast and make up the cals. What weight do you want to get to? Find your goal weights maintenance calories and eat that.
As far as diets I've seen posted up lately, you're a mile ahead.
Off the top of my head it has a few problems:
- GI and insulin response are not relative.
- Most GI values are determined in an overnight fasted state using isolated foods. this does not reflect real life.
- Glycemic load and GI are not proportional.
- GI obsession leads to less variety and therefore lower nutrient intake
Insulin is the enemy in terms of longevity and "health" as optimal goal...
In terms of muscle gain the opposite can be said, insulin to primed exercised muscles is alot different to adipocytes... Though its a fine line and do we really know how long the optimal window is for most muscle?
But yes GI is a bit of rubbish i agree in theory yes its good but nutella is low GI add fat to anything its low GI... GL is alot better but at the end of the day if your eating natural food this shit doesnt relaly matter.
Where did the 80g of fat come from?
In that case, throw the eggs in your shake.
I bulked from 73kg to 79kg at about 3000cals doing resistance training 2-3 times a week and 2-3 mma sessions a week. I don't believe I have a very quick metablolism though.
More protein for breakfast I reckon. If you don't have time for eggs I think a shake is probably the quickest option. Or maybe just add some ham to your toast?
Breakfast:
4 Pieces Wholegrain Toast
1 Serving Oat Mass w/milk
3 Eggs
Break Snack:
1 Serving Oat Mass w/milk
Lunch:
2 Cups Cooked Basmati Rice
100g Chicken
Glass Milk (250ml)
After Work:
2 x Multi Grain Tortllas
100g Chicken
Glass Milk (250ml)
Post Workout:
30g Protein
30g Dextrose
Dinner:
200g Beef/Lamb
Potatoes
Cup of Green Vegetables
Before Bed:
30g Protein
Glass Milk (250ml)
= 3550 Calories
Carbs: 393g
Protein: 286g
Fats: 92.3g
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