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Nutrition critique - Hardtuned.net

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Nutrition critique 

7 replies to this topic

#1 -**wHiStLe**-

  • Joined:02-November 06
  • Location:Australia VIC
  • Car:S15, R32, R33

Posted 26 August 2013 - 10:43 PM

Hey guys.
I'm Ryan, 25 now.
Been lifting on and off for a few years but only seriously for 1.5-2 years.
Never really had a good nutrition plan until recently and trying to make the most of it as I've finally actually realised diet really does make the most difference.

90kg @17%ish

Currently leaning up.
Diet is roughly as follows;

1cup porridge
1 tablespoon natural honey
30g vanilla wpc

250ml lite milk
60g wpi

150g inghams chicken breast
100g mixed veggies

250ml lite milk
60g wpi

150g inghams chicken breast
100g mixed veggies

1,681 cals
Maintain is 2500, only this low because clen.
Off, I'll intake around 1900,2100

fat- 37g

This is the first time I've actually been counting macros and calories so cut me some slack if it's absolute shit.
Looking for advice and help on what to add or remove, etc.

Jumping up to 3000 cals to put some size back on in a month so would also appreciate what to add in to get to 3000 with good macros.
Thanks guys.

#2 Pervy

  • Joined:10-July 07
  • Location:Australia SA
  • Car:S14a

Posted 29 August 2013 - 03:03 PM

Personally I'd up your fat intake a little bit more. At the moment your only source is when you're having milk.

Nuts, avocado, olive oil, red meat, fatty fish etc.

#3 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 29 August 2013 - 04:22 PM

And don't forget coconut milk and oil.

For an example, here's the current shredding program in the Max's Challenge.

And here's the bulking program.

Edited by steveP, 29 August 2013 - 04:23 PM.

#4 -**wHiStLe**-

  • Joined:02-November 06
  • Location:Australia VIC
  • Car:S15, R32, R33

Posted 30 August 2013 - 11:04 PM

I alternate between porridge and a wholemeal muffin + avo for breaky.
Will be throwing some olive oil in meals for cals when I bump it up.

muffin + avo = 180
porridge + honey + wpc = 325

#5 Wrexy

  • Joined:06-June 04
  • Location:Australia NSW
  • Car:Lexus IS250

Posted 09 September 2013 - 06:42 AM

My meals are exactly like yours but I have protien shake after work out and at night.

I pre pack my meals 3 days before and freeze them, with 1 spoon coconut oil to keep chicken juicy and get the coconut benefits.

Only thing is the oil is hard to clean from the containers so I just chuck them out

#6 -**wHiStLe**-

  • Joined:02-November 06
  • Location:Australia VIC
  • Car:S15, R32, R33

Posted 09 September 2013 - 08:36 PM

The chicken I have, you oven cook with water in the pan.
It is the most succulent oven chicken ever!

Bumped up to 3000 last thursday but seemed it was way too high so backed off to 2700.
I'll sit there for a week and see how much muscle/fat I put on.
Trying for a lean bulk now.

Aim is just to keep protein at 220+ and carbs up 250+

Found it super hard to go from 1600-2000 then jump up to 3000.
Make myself sick trying to get in the extra 1000 cals at midnight,

#7 essonefive

  • Joined:20-July 07
  • Location:Australia VIC
  • Car:Old school s13 rb25

Posted 30 October 2013 - 10:54 AM

I personally think your diet is a bit off. For a bloke your height, you should be heavier and should easily be able to consume 3000cal. But like you said and I agree, it is hard to suddenly boost that up, so take it slowly. Train harder and gradually increase.

But I would be adding fruit, as well as nuts and avocado etc as mentioned previously, and I would add some more carbs too. I also think adding eggs and tuna in there somewhere would benefit, rather than just drinking wpi. Also with your mixed veggies, what are they exactly? Cos not all veg are beneficial to what you're trying to achieve. Try stick to a lot of greens, broccoli beans spinach etc

Good luck

Edited by essonefive, 30 October 2013 - 10:57 AM.

#8 -**wHiStLe**-

  • Joined:02-November 06
  • Location:Australia VIC
  • Car:S15, R32, R33

Posted 11 November 2013 - 11:10 PM

Been up at 3200 for a little bit now, still 200g protein but with only 2 scoops of whey a day.
Macros are roughly 200g protein, 110g fat and around 250g carbs.
Upped weight to 96kg and seem leaner also so it's working for me.
Hitting 100kg then cutting

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