I’ve been lurking for a while now and reading up mostly on nutrition. I figured I’d post my diet plan here, just in case someone thinks of improvements on it.
My weight on monday was 137.2 kg / 302 lbs. My height is 192 cm / 6 feet 3 inches. My Bodyfat was 36.6 %. Though I am not sure how accurate the body fat is, since I have one of those gizmos that uses an electric current to measure it. For example it gave a reading of 18% for a friend who was only a month away from a bodybuilding competition, but the readings are atleast consistent, so I use it to see if I am making progress.
I’ve been fat most of my life. Mainly due to crappy school food and not eating breakfast, so I tended to fast all day and gorge in the evenings. I have been lifting for 10 years, but I have usually squandered any and all progress with some brainfart of a diet. I gain muscle and strength quite easily, but I also gain fat easily (most probably due to a poor diet). I am after strength, but I feel that my excess bodyfat is a big hinderance. So I want to drop it to around 20%.
I lift 3 times a week at the moment. Mainly DLs and presses. I have also been working on my squats (which I detest) and on my core muscles (which, thanks to using isolating machines in earlier years, have been lacking). I have also been dragging a sled once a week, punching bag sparring once or twice a week and walking for 30-60 minutes in the mornings (once or twice a week at the moment and increasing the frequency as long as it doesn’t eat into the few muscles I have).
My main source of nutrition is a shake with around 30 grams of whey protein, 20 grams of rapeseed oil and 10 grams of either flax seed oil or fish oil. I find it convenient, if not very tasty. Also its a very effective way to control my diet, since I can easily substract from them or add to them.
Breakfast: Oatmeal with flax seeds and rye bran. 100 g / 3.5 oz of cheese.
2 hours after breakfast I drink my first shake and eat some veggies. I keep drinking the shakes 2-3 hours apart until I get off work and/or I bother to make actual food.
In the evening I usually eat a couple of steaks with veggies on the side.
Before going to bed I eat 400 grams / 14 ounces of cottage cheese (I’m not sure how wise this is, but I figured that if it releases slowly over a period of 4 hours it would be advantageous to eat more of the stuff).
It all adds up to around 8 meals with a total of around 2600 kcals, with around 270 grams of protein.
Its all still a work in progress. I am at moment concentrating on improving my lifting and workout schedules. I have rushed and, thus fucked up, my diets in the past and want to get this one right.
Any advice would be greatly appreciated. And I’m sorry if this post has messy grammar. I am not fully concentrated at the moment.