My Meals - Advice/Comments
Hey guys so recently ive been more active on the forums due to the great help from everyone.
Im trying to take my training to the next level.. Train harder, Eat better.
Just wanted some advice and comments on my meals..
This was my meals today..
1 Breakfast: http://imageupper.com/i/?S0200010010021J13781556751485212
4 whole eggs, 2 slices of toast (usually wholemeal but i ran out) and 2 slices of "turkey bacon" + 1 cup of coffee
2 Snack: protein+creatine shake
3 Meal: http://imageupper.com/i/?S0200010010031J13781556751485212
4 Post workout shake (1 scoope maltodextrin 1 scoop ON protein 5g creatine)
5 http://imageupper.com/i/?S0200010010011J13781556751485212
This meal ive ate 3 times today so that accounts for the rest of the day... usually a little larger then this portion.
Before before sometimes i blend a high calorie shake like this (try it it taste very good) 1 Scoop vanilla protein, 1 banana, 1 tablespoon nutella 1 tablespoon peanut butter, 1 cup of oats. think its around 700 calories.
How does that look? What foods can i add to get those extra calories? specially carbs the only carbs im really earing is baked potatoe / sweet potatoe / pasta.
I eat fish 2-3 times per week also (tuna or mackeral)
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Anon1 egg with yolk is 60% cholesterol your eating 4? Thats 240% a day ur heading for plaque build up and remeber when you are on roids you gota watch ur cholesterol intake due to roids lower your HDL, HDL is responsible preventing plaque buildup in arteris and for taking cholesterol to the liver for processing. Why do you think bodybuilder eat Egg whites?
Also for more growth you need to eat every 2hrs i do 8meals a day and ur not eating enuff veggies, veggies have plant sterol thats responsible to help manage excess cholesterol.
This cycle eating more carbs than last cycle and bro let me tell u im growing fast 7lbs in 3weeks. Good luck bro
Thanks for another informatative comment.
Theres been alot of debate on eating whole eggs or just the whites.. When your bulking like i am many experienced people say you may aswell eat the yolks aswell... If i was cutting then i would have only 1 yolk.
What are good 'simple' carbs to have in the morning... Is having a protein shake with Dextrose overkill?
AnonWell homie but rember if ur using roids egg yolks will only affect u in the worst way.
If ur all natural yea 1whole egg with 4or 5 egg whites is awsome cuz ur body needs chilesterol to make natural testosterone but if ur injecting its not wise for ur health. As for dextrose i would say its better postwork out with ur shake. All sugars spike ur insulin, insulin is responsible for amino acid absorbtion, protien synthesis and DNA replication, inhibits Lipolysis, i forgot the rest but but has u can see its awsome with protien. But if ur tryin to bulk i guess u can do it in the morning too but if ur insulin is spiked all day ull get fat.
Okay i may cut down on the yolks then.. currently off gear right now, Yeah my post workout shake consists of 30g Protein, 35g(carbs) Dextrose, 35g(carbs) Maltodextrin
AnonThats a good post wrk out shake
just curious, but why the creatine in the middle of the day?
also, what's your goals at the moment? some healthy meal choices but they jive with a cut or leaning goal. not a lot of carbs at all...
Yeah thats what i need help with tbh, I wana add some size.. But dont want to put on too much BF.
On non training days, i take my creatine whenever, i cant tell the diffrence.
Here's the thing about creatine: it's the final stage molecule before ATP (energy used to perform muscle contractions). Because all of your carbs are inevitably broken down to creatine phosphate and then adenosine phosphate (ATP), there's really no need to supplement post workout. The benefits truly lie in the pre workout stages. If stores are optimal at the onset of activity, anaerobic activities like sprints or heavy lifts can be performed for longer. Keep in mind, when this molecule is stored, a lot of water is stored with it. It does nothing for anabolism, although you will notice the scale showing an increase weight. It's just water.
Post workout and during the day, just balance that diet. What you have above would be great for someone trying to cut. But you want to get bigger. I can get technical on how the carbs play a role here, but ill just sum it up with carbs equals better energy and muscle mass.
Insufficient dietary carbs puts the body in a hypo state. Since carbs are the desired source of energy, the body will synthesize it from other sources like proteins. Muscles are made of proteins and the working muscles are where the deman is. You're training to grow them so you need to feed them what they need to meet their energy demands. If you don't, they catabolize for the sake of meeting energy demands. Catabolism and anabolism are antagonistic from one another, thus they can't take place simultaneously. Meaning, no building of muscle tissue if the proteins are being used for energy.
Bump up them carbs bro. Simple carbs at breakfast and post workout, and complex during the day. That pic you have for the 3rd meal would be perfect for the last one of the day (zero carbs outside of the vegs), unless you workout close to that meal.
Thanks that explained alot.
So would it be okay to keep using the same carbs? But have much bigger portions.. Tomorrow ill try eating twice as many Baked potatoes/Sweet potatoes/Rice
Just make sure you're balancing with each meal and keeping in mind your workouts.
Whats a good starting ratio for bulking? My calorie target is 3500 does that seem to low?
Just depends on your current stats and goals. The bigger you are with higher lean tissue %, the higher the calories need to be. Higher Bf%, and you should keep on the lower end of the spectrum and focus on a lean bulk IMO.
Fat cells do nothing with nutrients outside of storing as fat. Since the caloric intake is factored by lean body mass, you'll want to gear it to support that tissue instead of fat.
What's your stats? And define for me what your expectations are for adding size.
Stats are in profile,
Age: 23
Height: 5'11"
Weight: 90kg
BF: 13%
Just want to add fair bit of mass to fill out my frame a little more, and want that thick look. Ive been weighing 190-196 for 2 months or so now.. So clear sign of not enogh calories?