diet plan critique and advice

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klaatu21
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diet plan critique and advice

#1 Postby klaatu21 » Tue Dec 13, 2011 5:51 pm

ok so ive been training hard and consistently but not making much gain so i thought it was my nutrition so heres my plan

MEALS
4 weetabix
2 cups oat milk
agave nectar
flax, sunflower, pumpkin seeds

1 cup quinoa
1 cup black beans
1 cup onion
1 cup aubegine
100g sweet potato
1 cup pasatta

tin of lentil soup

SNACKS
2 apples and peanut butter
2 bananas
40g sultanas
24 almonds
12 dates
protein and carb shake after working out
and protein shake before bed
green smoothie with ground oats

531.4 carbs 194.1g protein and 95.8g fat
gives me 56.5/20.6/22.9 and 3,764 calories
im 5'11 and 178lbs

how does this look? is it balanced enough for steady gains?
Last edited by klaatu21 on Tue Dec 13, 2011 7:06 pm, edited 1 time in total.

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vegansludge
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Re: diet plan critique and advice

#2 Postby vegansludge » Tue Dec 13, 2011 10:55 pm

Definitely make sure you do a weekly weigh-in and be mindful of how you feel intaking that many carbs and adjust accordingly. I know, personally, I have a hard time with a high volume of food but people have no problem with it. Other than that, it looks solid. Also make sure you try and change it up, too, so you don't get tired of the same foods day-in and day-out.

Also, just so you know, meal-timing isn't super important so don't stress about always getting your shakes in PWO and pre-bed.
"When in doubt, squat and run hills." - Jim Wendler

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klaatu21
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Re: diet plan critique and advice

#3 Postby klaatu21 » Wed Dec 14, 2011 6:11 am

yeah definitely, this is just a solid foundation to work from, and once im used to it ill change it up, and the shakes are purely for convenience so i get my carbs in right after training and so theres protein in me while i sleep

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Nicholas_Weir
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Re: diet plan critique and advice

#4 Postby Nicholas_Weir » Wed Dec 14, 2011 6:26 am

A quick question:

Do you have, or are you getting a protein powder?

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klaatu21
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Re: diet plan critique and advice

#5 Postby klaatu21 » Wed Dec 14, 2011 6:53 am

yeah i use pea protein from my protein, why?

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Nicholas_Weir
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Re: diet plan critique and advice

#6 Postby Nicholas_Weir » Wed Dec 14, 2011 7:31 am

Is it flavoured? If so try this:

Mix 1 scoop of pea protein with 250ml (8oz) ice cold water, pour it over your weetabix in place of the milk for a change every now and then, it's delicious, trust me!

If it is unflavoured pea protein, throw in a sachet of stevia or something to sweeten it when shaking it with the water.

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klaatu21
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Re: diet plan critique and advice

#7 Postby klaatu21 » Wed Dec 14, 2011 8:51 am

nah its un flavoured but i dont actually mind the taste

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vegansludge
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Re: diet plan critique and advice

#8 Postby vegansludge » Wed Dec 14, 2011 3:56 pm

Nicholas_Weir wrote:Is it flavoured? If so try this:

Mix 1 scoop of pea protein with 250ml (8oz) ice cold water, pour it over your weetabix in place of the milk for a change every now and then, it's delicious, trust me!

If it is unflavoured pea protein, throw in a sachet of stevia or something to sweeten it when shaking it with the water.


I do stuff like this all the time. My girlfriend calls it "protein voodoo." Haha.
"When in doubt, squat and run hills." - Jim Wendler

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Nicholas_Weir
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Re: diet plan critique and advice

#9 Postby Nicholas_Weir » Wed Dec 14, 2011 7:29 pm

vegansludge wrote:
I do stuff like this all the time. My girlfriend calls it "protein voodoo." Haha.




Haha, nice! That's what I will call it in my training/food log for now on, whenever I eat it.

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


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klaatu21
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Re: diet plan critique and advice

#10 Postby klaatu21 » Thu Dec 15, 2011 5:43 am

My girlfriend says I'm powered by vegan magic because I'm always full of beans(no pun intended) and never get ill

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Nicholas_Weir
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Re: diet plan critique and advice

#11 Postby Nicholas_Weir » Thu Dec 15, 2011 8:51 am

klaatu21 wrote:My girlfriend says I'm powered by vegan magic because I'm always full of beans(no pun intended) and never get ill



Haha, sweet! I am crazy for beans too!

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


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viewtopic.php?f=24&t=26321


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HorseSense
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Re: diet plan critique and advice

#12 Postby HorseSense » Thu Dec 15, 2011 1:53 pm

klaatu21 wrote:My girlfriend says I'm powered by vegan magic because I'm always full of beans(no pun intended) and never get ill


"Beans, beans, the Magick Fruit, the more you eat 'em, the more you toot!" :mrgreen:

Seriously though, have you considered that it may be your training routine and not your diet? If you are doing the same routine for a while (my case is usually about 2 mos) your body will adapt and you'll hit a sticking point. And if you aren't progressively loading (increasing volume or weight) during each workout then you aren't progressing, period. You have to change something up which can be many things; training frequency, reps, sets, lifting (and lowering) speed, rest time between sets, etc.

For myself all I do is change rep ranges. I'll do 12-15 reps for a while, 8-10 reps, and at that point my muscles are needing a huge kick in the pants so I go down to reps for strength at 3-5. After that I take a couple weeks off and go back into the high reps.

I learned this little trick doing HST. Google it if interested. Not many people are because there is a HUGE amount of science behind it and its not the most "mainstream" of programs which is intimidating. For myself, the geek in me fell in love!

For now, I'm doing my own compromise which again is what I posted above. I may go back to doing strictly HST in the future though. Will see if my joints and endurance levels can hold up to it.

David
High carb, low fat, whole foods. Any questions?

klaatu21
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Re: diet plan critique and advice

#13 Postby klaatu21 » Thu Dec 15, 2011 2:10 pm

Yeah I'm always changing it up, I work with a trainer so he keeps me pushing my self to failure, I've only been training for three months though so I might just be impatient, there has been small gains in time from no nutritional disciplin so I'm going all guns blazing, I'll check that out because I'm a major geek haha

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HorseSense
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Re: diet plan critique and advice

#14 Postby HorseSense » Thu Dec 15, 2011 3:12 pm

Cool. Type in "HST Training" or "hypertrophy specific training" to get it.
High carb, low fat, whole foods. Any questions?

klaatu21
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Re: diet plan critique and advice

#15 Postby klaatu21 » Thu Dec 15, 2011 3:40 pm

I just did but I'm only on my phone, lots of reading but my geeky sense is tingling with anticipation. How long did it take you to work out all your rep maxes?


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