Where'd I go wrong?

[Mr I]

So I've been slow dieting for a while now, down to about 238lbs at 5 ft 11" (real inches not Bouncer ones!)

My diet is generally

Meal one: 50g whey and milk protein, 110g micronized cooked oats, bout 900 cals

Meal two: 2 baked fist size potatoe with tuna mayo, bout 800 cals

Meal 3: pre workout shake 25 g whey hydrosylate, 46 g d-glucose and maltodex, bout 350 cals

Meal 4: Post workout 40g whey with fruit smoothie, 450 cals

Meal 5: 2 chicken breast (bout 250g fresh) with brown rice 250g, 700 cals

Meal 6: about 300g cottage cheese, 210 cals

about 260g protien total, 3,410 cals but I have the odd biscuit at work


Its been going ok and I've slowly been hardening, currently runing 250mg enanth e5d, 100mg prop eod, 100mg durabolin eod, 25mg aromasin ed. Natural supps. just creatine when I remember, monohydrate before and after workout.


4 day split Mon, tues, thurs, fri; chest bis, shoulder tris, back, legs, 20min cardio post workout except leg day.

I recently hurt my ankle ligament and now that its some way healed though I'd squat on tuesday instead of usual machines, to try strengthen the ankle with the required balance. Workout was quite good for where I was at Hadn't done legs for a few weeks, worked up to 360lb for 6 reps, had more but left it.


Then today I go in to do chest and I'm completely flat, did one set incline at 315 and get my standard six reps, then the tank felt completely drained. I cut the workout short but did chest and bis and then my 20 min cardio.

Worst workout I've had in ages


gonna eat loads carbs tonight since I reckon that should give me a boost

any thoughts?

[Bouncer]

So I've been slow dieting for a while now, down to about 238lbs at 5 ft 11" (real inches not Bouncer ones!)

My diet is generally

Meal one: 50g whey and milk protein, 110g micronized cooked oats, bout 900 cals

Meal two: 2 baked potatoe with tuna mayo

Meal 3: pre workout shake 25 g whey hydrosylate, 46 g d-glucose and maltodex, bout 350 cals

Meal 4: Post workout 40g whey with fruit smoothie

Meal 5: 2 chicken breast with brown rice 250g

Meal 6: about 300g cottage cheese

about 260g protien total


Its been going ok and I've slowly been hardening, currently runing 250mg enanth e5d, 100mg prop eod, 100mg durabolin eod, 25mg aromasin ed


4 day split Mon, tues, thurs, fri; chest bis, shoulder tris, back, legs, 20min cardio post workout except leg day.

I recently hurt my ankle ligament and now that its some way healed though I'd squat on tuesday instead of usual machines, to try strengthen the ankle with the required balance. Workout was quite good for where I was at Hadn't done legs for a few weeks, worked up to 360lb for 6 reps, had more but left it.


Then today I go in to do chest and I'm completely flat, did one set incline at 315 and get my standard six reps, then the tank felt completely drained. I cut the workout short but did chest and bis and then my 20 min cardio.

Worst workout I've had in ages


gonna eat loads carbs tonight since I reckon that should give me a boost

any thoughts?

diet is crap. dont mean to be rude but it is. where is your fat? some of your meals are to big and some to small. space them out better.

get the mayo, fruit smoothy, canned tuna, milk protein, and all that crap out of there.

add in Omega 3 eggs, Salmon, more chicken breast, natural peanut butter, Extra virgin Olive Oil, maltodextrin (post workout) etc..

aim for 50 grams of protein, 50 - 65 grams of complex carbs, 15-20 grams of healthy fat in every meal. 500-600 cals per meal. cut the carbs in the last 2-3 meals.

if you arent doing cardio, do it. 3 times a week 30-40 min per session. low intensity.

[Mr I]

OK thanks buddy,

Well I eat 3 gram omega 3 fish oil caps, have omega 3 eggs on weekends 2 whole, 4 white only in my meals. I could change the tuna for chicken easily.

I take your point on the smoothies also, it's time they went. I do cardio on the bike generally 20 mins a time so I can step that up to 30-40.

I need to pick up some natty peanut butter, since you seem sure this won't fatten me.

[redsquirrel]

What about throwing some lean red meat in there as well?

[dna9488]

With all due respect Mr. Incredible you need some work.

Add some eggs in meal 1

For meal 2, ditch the mayo...The tuna is fine, but i rather eat chicken. I rather use this a pre-workout meal because of the complex carbs

Post workout shake should have malto-dextrin, forget the fruit smoothie

Post workout meal, i would personally add in red meat or fish

for Meal #5, cut the brown rice, add in vegetables

Also, are you taking in a multi-vitamin and fish oil???

Also, you need to add steamed vegetables and EVOO

[Bouncer]

I need to pick up some natty peanut butter, since you seem sure this won't fatten me.

fat is not the enemy bro. carbs are. protein and fat are needed to build muscle. carbs are simply a fuel source.

[Bouncer]

With all due respect Mr. Incredible you need some work.

:rofl:

[Mr I]

fat is not the enemy bro. carbs are. protein and fat are needed to build muscle. carbs are simply a fuel source.

OK well I've actually leaned up some and its generally gone well, just that when I trained chest I had no energy and couldn't figure what had happened, maybe squats took a little more than usual leg routine did from me.

My take was that you should either pick moderate carbs with a few good fats, or moderate good fats with low carbs to go woth your protien. Either or so to speak but not both, is that right?

I here you on the natty peanut butter, just that some seem to be sugesting high fats and the carbs.

Also when you say no carbs for the last few meals, won't that just leave me completely depleted after my workout, I here you on the malto but surely I need some complex carbs at some point after I've trained also ?

[Mr I]

With all due respect Mr. Incredible you need some work.

Add some eggs in meal 1

Post workout meal, i would personally add in red meat or fish

for Meal #5, cut the brown rice, add in vegetables

Also, are you taking in a multi-vitamin and fish oil???

Also, you need to add steamed vegetables and EVOO

dna, I already have 50g protien in my first meal, I don't drink milk its just mil casienate and whey in the drink I make, I don't have time to add eggs and if I did surely I wouldn't digest all that extra protien?

for meal five, don't I need some complex carbs?

I take VM 2000 (solgar) complex multi and 3 gram fish oil caps every day.

[Mr I]

What about throwing some lean red meat in there as well?

Yeah I do put red meat in there a couple times a week but would rather avoid too much animal fat at this point. I also eat salmon or other fish a couple times a week, just quoted chicken as generally.

[dna9488]

dna, I already have 50g protien in my first meal, I don't drink milk its just mil casienate and whey in the drink I make, I don't have time to add eggs and if I did surely I wouldn't digest all that extra protien?

for meal five, don't I need some complex carbs?

I take VM 2000 (solgar) complex multi and 3 gram fish oil caps every day.

Valid point...

i should of stated to take out the 50g of whey.
Just to take 25g 20min before you have meal 1, and than proceed wit the eggs

The malto-dextrin will cover ur carb intake post workout. I normally add half of a medium sized sweet potato

You could do that, won't kill ya.

[Mr I]

fat is not the enemy bro. carbs are. protein and fat are needed to build muscle. carbs are simply a fuel source.

Its just that last time I tried this in my diet I put weight on which I'm trying to avoid, maybe that was because I was't restricting my carbs as much as your suggesting. Problem is I have a full time job so if carbs are too low I'd finish up walking round like a Zombie.

[Mr I]

Valid point...

i should of stated to take out the 50g of whey.
Just to take 25g 20min before you have meal 1, and than proceed wit the eggs

The malto-dextrin will cover ur carb intake post workout. I normally add half of a medium sized sweet potato

You could do that, won't kill ya.

OK so on the eggs, I have omega 3, so in terms of amounts would you say 2 whole, 4 whites

[dna9488]

OK so on the eggs, I have omega 3, so in terms of amounts would you say 2 whole, 4 whites

YUP.....thats exactly how many eggs i eat, but they aren't Omega 3, they're regular

[Mr I]

ok thanks