The Bodybuilders Thread!

[Chris_H]

So where are your pics?

Here is my current diet...

06H00:
200g oats
40g whey protein
2x Multi Vitamins
3x 1g Flax / Salmon oil caps
1x Zinc Pill
250ml fruit juice or milk

09H00:
Blend of protein shakes totalling 27 carbs and 52g of protein

12H00
500g boned chicken or 300g chicken fillets

15H00
1x Can of Tuna
2x 1g Flax / Salmon oil caps

17H00 (pre workout - only taken on training days)
Protein Shake totalling 33g Protein and 55g Carbs

20H00 (Post workout - only taken on training days)
35g whey protein

21H00 (this is earlier on non training days):
At least 500g chicken,
minimal rice/pasta
loads of veggies

23H00
Naptime Slow Release Protein shake.

I try to drink at least 2L of water a day, no coffee but enjoy tea.

My favourite quote is:
"Why take something the body doesn't need right now?" - The Oak

[ChukZ]

23H00
Naptime Slow Release Protein shake.

What is a good slow release protein shake to use?

[Chris_H]

What is a good slow release protein shake to use?

I use Evox Synergy Whey Protein. It contains 3 types of protein with three different digestion rates.

Whey Isolate takes 30 minutes to 60 minutes to digest.
Whey Conentrate takes 60minutes to 120 minutes to digest
Casien takes 120 minutes to 240 minutes to digest.

Here is the graph...

You can use any other brand that you like as long as it has these protein types that over lap. You need about 8 hours sleep and this only fuels you for 4 hours so either you can set your alarm and have a "midnight" snack or leave it as the extra 4 hours is more than you would have had anyways.

[Sensorei]

So where are your pics?

Here is my current diet...

06H00:
200g oats
40g whey protein
2x Multi Vitamins
3x 1g Flax / Salmon oil caps
1x Zinc Pill
250ml fruit juice or milk

09H00:
Blend of protein shakes totalling 27 carbs and 52g of protein

12H00
500g boned chicken or 300g chicken fillets

15H00
1x Can of Tuna
2x 1g Flax / Salmon oil caps

17H00 (pre workout - only taken on training days)
Protein Shake totalling 33g Protein and 55g Carbs

20H00 (Post workout - only taken on training days)
35g whey protein

21H00 (this is earlier on non training days):
At least 500g chicken,
minimal rice/pasta
loads of veggies

23H00
Naptime Slow Release Protein shake.

I try to drink at least 2L of water a day, no coffee but enjoy tea.

My favourite quote is:
"Why take something the body doesn't need right now?" - The Oak

Post a pic up dude. If you're eating 450g protein a day you must be massive (or wasting a ****load of protein). I'd be amazed if that diet is working for you with so little EFA's/good fats vs. Protein. You aren't even getting in 10% of your calories from good fats or am I missing something?

[koeks]

Post a pic up dude.

+1

[Slootvreter]

What's the point in posting your whole diet, when you're omitting what else you're taking?

[Chris_H]

I'll post a pic(s) sometime... just note that it is my current diet and will change again soon. I am running below maintenance to drop body fat while trying to keep muscle weight. I've got a bit of blubber around the belly. But I guess it is ok-ish to be less defined as this is bulking time... Another thing is that my metabolism is through the roof and I really have to eat a crap load to bulk I am only 95Kg @ 1.82m at the moment and going for 100Kg before end of June. Then I will have to re-assess my diet to maintain 100Kg

@ Slootvreter, what else must I post? I don't drink, apart from the water/juice/milk I drink during the day and I don't snack on chips en sweets...

edit: oh, and I do eat a pizza or sushi every other weekend...

[Sensorei]

Chris H eating good fats will not slow down fat loss. You need more EFAs and less protein. When I was into bodybuilding I had 30mls of flaxseed and salmon oil a day all while getting leaner. You can not absorb all that protein a day. Okes like Jay Cutler and Marcus Ruhl who is over 150kg eat 400-500g/day and they can only do that coz of all the roids they do.

[Chris_H]

Yup, the diet is far from perfect and ofc more good fats from flax/salmon oil will be benificial. I am low on oil atm. (except for the caps) but I do add a table spoon full to my vegies/rice (tastes kark) every now and again.

[ChukZ]

Can anyone recommend a good diet for bulking and which protein shakes to use?

[hxc87x]

i've been using evox's 5xl shake for a month now. 2 scoops with 400ml water twice a day in between meals and 2 scoops after training (which is 3-4 times a week, depending on how lazy i am)
i dont really follow any "diets", i just eat whatever i feel like, but by just adding the shake, i've gained +-2kg while dropping from 9% to 8% body fat.
not really sure how that works because the shake is relatively high in carbs and i drank A LOT more alcohol than the previous month in which i gained less and went up from 8% to 9%. so ja, a bit confused but very stoked.

can someone explain the use of these flax/salmon oil stuff?
and what's good fats and bad fats?

[Chris_H]

lol, this is a good larf... check it out
http://www.truthaboutabs.com/funny-w...video-gym.html

[B!ll]

Please give your comments on improving this diet plan….

06:30 - 1 cup of Oats with 1 scoop protein in it, 2 scoops Whey Protein Shake, Flaxseed oil
- 1 pack Animal Pak

08:00 - Rye Biscuits with cheese & Tea

10:00 - Whole wheat bread with cheese, and a fruit

13:00 - Tuna with green & red pepper

15:00 - Whey Protein Shake
- 1 pack Animal Pump

16:45 - 18:45 - GYM
- Whey Protein Shake

19:00 - 10 Egg whites, Hake, Peanut Butter, 2 or 3 Potatoes, mix veg

21:00 - Cottage Cheese, Peanut Butter, Flaxseed oil

[Bos8711]

Ya, you eating too much for supper, rather have a bigger breakfast. Try get min carbs in at night. Ur protein shake will take care of ur post workout nutrition,

[alf101]

Please give your comments on improving this diet plan….
...
- 1 pack Animal Pak
...

Iced Zoo?