i'm a 31 year old man from europe.
I'm 1.88 meter and 84 kg at 13,5 % bf.
My goal is to reach 90 kg at 8 % bf by june 2004.
Where i live nobody knows anything on food for bodybuilders. So i'm thankfull to berardi and other guys on this forum who know a lot and where i can learn from.
I try to follow the lean eating diet from berardi, but don't understand everything completely. So i hope you can clear some things out for me.
I understand that timing and type of carbs is really important. SO i will
give you an example of a non-workout day and an workout day.
My proteine comes from sources like :
low fat milk, whey prote?ne, tuna, turkey, chicken, cottage cheese.
My carbs come from sources like :
all vegetables, oranges, kiwi, banana,
apple, pear, peaches, grapes, oatmeal,
pasta, dark brown bread, potatoes.
My fats come from olive oil.
non-workout day :
7 am : 1 glas of prot?ine shake (whey + low fat milk)
1 can tuna fish
1 can rice-milk
1 peach + 1 kiwi
(appr 500 cal)
10 am : 1 serving oatmeal in low fat milk + 1 scoop whey
1/4 gallon water
12:30 am : potatoes + cauliflower +
tomatosauce + croquet filled with cheese
2 glasses of water
15:30 : 1/4 gallon water
1 can milk-rice
1 peace of fuit
1 prot shake (low fat milk + 3 scoopes of whey)
18:30 : turkey + potatoes + carrotes
1 piece of fruit
21:00 : 1 can of tuna fish
1 glass of low fat milk
an workout-day :
pretty much the same, except :
15:30 u an extra can rice-milk
+ a shake containing low fat milk, whey (1 scoope) + weightgainer (2 scoopes) (fructose)
right after workout a shake conatining lot fat milk + whey + fructose
21:00 a can tuna fish or cottage chees + prot shake
- 1 extra hour of sleep. Normally 7 1/2 hour - 8 hours of sleep.
I guess i make a few mistakes because i'm hardly gaining and can lose fat.
a word on my training :
2 days a week : an intense workout that lasts max 50 minutes. Each muscle ones a week.
ones a week an moderate endurance sport (cycling, running,swimming).
I take the bike each day to go to work : that's appr. 8-9 km a day.
Waiting desperatly for you're suggestions.
PS : appolagize me for my bad english but it ain't my native language.