A True Bodybuilding Diet

[Nick007]

hey dudes n' dudettes (if there are any),

I've been reading through this forum and have come to the conclusion that this place firstly: ROCKS and secondly: You guys are really CLUED UP!!!
My reservations are that you guys are real experts, and judging from the pics on the site, most of you are competitive bodybuilders.

With all this in mind, I wonder if someone (one of you Experts), please draw up and mail me a True Bodybuilders Diet (a monday to sunday diet...).

Ok heres my details for you guys to assess me..and give me your expert advice!
I'm 5 foot 11, 146lbs - mesomorph, 22 years of age, very little body fat - but some on lower abd and oblique region (irritates the hell out of me). I have 14.5 inch biceps and 14 inch (pathetic) calves - no high calve condition...but narrowish ankles. I hardly get to enjoy taking supplements because im not presently working so I rely on my parents to buy sups whenever they can.

Im currently studying at college but i do get the time to train 3 hours - I train 4 days a week - Mon, Tues, Thurs, Fri....my routine is not really a problem and my intensity is high...basically my training is not the problem....its my Diet.

ok, Can some one please please draw me up a good bodybuilding diet plan, a monday to sunday diet....with the number of meals, the meal contents etc... So i can follow it religiously and hopefully start making some significant gains. I've been training on and off for about 5 years (will initial success but now not much because of my diet). Oh and Im a natural bodybuilder so its even harder!

Can someone please help! I'll be eternally greatful!

Thanks

Nick

[xcelbeyond]

By the way, welcome to the board bro!

I would say by your body description that you are an Ecto more than a Meso.

There are basically two diets - 1 for gaining mass, the other for cutting up. It sounds like you want the gain mass program.

First, what the hell are you doing in gym for 3 hours. Your workouts shouldn't take any longer than 1 hour. Are you spending the other 2 looking at the girls ROTFLMAO

Again, not trying to flame you. But it sounds like you're just spinning wheels now.

xcelbeyond /t\

[Nick007]

hi there,

thanks for replying so quickly!

Ok yep im an: Ecto-mesomorph heheh like Frank Zane :)

Yep I do need a Mass building diet to also help build up those tooth pick calves hehe :)

Can you help dude?

I actually try to stay as lean as possible while trying to put on mass....so i eat alot and train alot!

Oh I train for 3 hours because ...well i train at home...(built up a fully equiped gym over the years...didnt buy the equipment...welded it from scematics etc)... anyway as u can imagine i have 2 calve machines ;) and all the other equipment except a leg press machine...so i do squats etc for legs.

So who eva else is reading...please im looking for a mass building diet....(a monday to sunday diet) with all the details so i can follow it to the T.

OH an thanks for the welcome to the forum!!!

Cheers
Nick

[xcelbeyond]

Sorry I don't have more time to give more, specific info.

I also workout at home - except on heavy bench days (lift-off really helps - I bench in a rack at home so safety's not an issue). You need to really do a high-intensity weight program that should not take any longer than 1-hour, preferably 45 minutes. At 3-hours each workout - you're OVERTRAINING! If you were a true meso, you "might" be able to get away with it, but probably not.

You must eat at least 5-times ED, preferably 6 or 7. Try 300g protein and 100-150g carbs (carbs should be high complex or low glycemic index - NO SUGAR). Don't forget to take in some good fats (stay away from saturated except for what you get from LEAN beef). You can use a protein drink for some of your meals - I do. I'll let others add or modify this starting point.

xcelbeyond /t\

[Nick007]

cool thanks dude!

hey u sound like a real expert hey...maybe when u have a little more time or in your free time you could perhaps draw me up a diet plan (hehe i hope im not pushing it hehe but i am in a bit of jam)...i'll try your current suggestions for now.

Oh..im definitely a mesomorph....but now I seem to be tending slighly towards an endomorph...well my metabolism is slowing down a bit hey im 22 going on 23 this year ...so i am starting to put on weight a bit ....and hence the deprite need for a good diet plan.... but i'm also tending to put on some fat on my abs....obliques especially....heheh well its nothing substantial but hey since my upper abs are developed...the buldging obliques seem to make it look weird!

Oh the main reason i train for 3 hours (this is not so common...usually i train for about 1 and a half to 2 hours)...is because well i take longer rests, and play music...and also i train like: chest and quads on the same day, Lats and Calves on the same day, and biceps-triceips-forarms-shoulders on the same day...while doing Abs every day! so it does take a little longer and i do sometimes get burnt out.

I really need to start doing cardio ...i just started running with my dogs round the soccor grounds for a start (about 5 times on average)

Anyway thanks for the response and your help...

Take care

Cheers
Nick

[slide]

Welcome to the board. XCEL gave some pretty good advice there and it's a pretty good starting point. I have to agree that 3 hours (for your build) is way too much time to be hitting the weights. I think the main point here is to eat, eat, eat, and train. I would say (eating) 6-7 times ED would be ideal for that build, because you want to put on some "mass." People here can give you guidance on what to do, however, what works for them/me, might not necessarily work for you, as we are all different, especially our bodies. Start off with the guidance that XCEL gave and go from there. Also, stick around here as you will definitely learn alot! Good luck!

---slide---

[Nick007]

thanks for the response slide!

ok i'll try the idea's but normaly i would like to have the meals to i can make them then follow the diet. im pretty sure how much protein and carbs i need but i really at a loss as to what bodybuilders eat...i try eating pasta as much as i can...i have smoked sausages, mash potatoes, burgers...my meat ;)

I saw a diet once that this guy had in gym....when i did attend gym (before it went into liquidation resulting in my trying to build up my own stuff at home). Well his diet went something like this...this is an example of the layout now the stuff im actually putting in it hehheeh its just made up...but i wouldnt mind a real bodybuilding diet the follows the same structure:

Example of diet (for monday)....make-believe diet

MONDAY:

7am - breakfast
bowl of OATS
Juice
protein supplement
vitamins

breakdown:protein: 56g; 100g carbs

10am - Lunch
1/4 pound steak
500ml milk
3 mash potatoes

breakdown: protein 60g; 120g carbs

1pm - pre-workout meal
salad
2 banana's
grape juice + creatine (by the way i think creating is shit...u know why...i was using it for a while and my bodyweight went up from 60kg to 72 KG in 2 weeks...but when i stopped it and continued training...all my new found mass dissappeared...because its a cell volumiser so it basically filled my muscles with water and didnt really build the noticable mass....what do u guys think of: Stenandiol...i saw it in one of the bodybuilding mags...seems good! any side effects?)

breakdown: 54g protein; 100g carbs

2pm - Train

5pm - Post-training meal
protein supplement
aminos
pasta
vitamins

breakdown: 96g protein; 100g carbs

8pm - Supper
sandwiches (meat or something)
juice or water or milk

breakdown: 40g protein, 60g carbs

10pm - final meal
supplement
carbs
bla bla

ok i think thats how it went...although all the figures are off and the meals are all off...anyways im looking for something like that for MONDAY TO SUNDAY...or you could do MONDAY TO WEDNESDAY and i can repead some of the days for the rest of the week

ok thanks for the responses and replys...anyways im off to bed....its 1am here in South Africa (were Gary Strydom's originally from)....so take care guys and i'll check for replys tomorrow or something


Thanks again

Cheers
NICK

[xcelbeyond]

Originally posted by Nick007
im pretty sure how much protein and carbs i need but i really at a loss as to what bodybuilders eat...i try eating pasta as much as i can...i have smoked sausages, mash potatoes, burgers...my meat ;)

YOU"RE OVERTRAINING. You said you are not happy with your muscle gains and putting on some fat. Read my first response about short, high-intensity training. I know - been there and done that - so listen up.

I'll bet you're currently eating only 2 or 3 meals a day. When I eat 3 "good" meals a day I GAIN FAT! Eating several times a day keeps your body's metabolism high - BURNS FAT and builds muscle. We are not saying this to make you look like a PIG.

NO pasta unless its whole wheat (read my post about complex and low glycemic index carbs). This means no white bread, white rice, white pasta etc (not too many white potatoes) - yams and sweet potatoes are EXCELLENT complex carb, as is long-grain brown rice.

Red kidney beans, lentil, pearl barley, etc. are good low glycemic index foods as are apples (most fruit are high GI foods). No "smoked sausages" (no wonder you're getting fat), only chicken or turkey breast, fish, lean cuts of pork (with any fat cut off), "lean" hamburger (I but 7% fat) and round steak (with any fat cut off).

Flaxseed oil, extra virgin oilve oil, organic canola oil are all good fats.

I was once told (long ago) by a wise bodybuilder that if a bb'er were to give you his "secret," it would be how he eats, we all know you have to train, sleep, etc. (he ended up being my mentor!) But; he said this is what 99.5% of the people WILL NOT DO. You can't expect to say you'll do 90% of the diet and get 90% results, more like 45% results. Do it ALL and get ALL the results or just be like the 99.5% that will just say - but it doesn't work for me! ?)

xcelbeyond /t\

[Cyclone]

you must be following arnolds encylopedia. that is overtraining. they were on so many roids bro, without that amount of juice (even with) thats too many hours in the gym.

ectomorphs need WAY MORE rest periods. Frank Zane wasnt ecto-meso, he was 100% ecto. the steroids made him ecto-meso. He did a shit load of gear just to get that size. ectos do not get huge unless they go balls out, and do many cycles.

ectos can most definitely eat more carbs and get away with it. so unless you are getting fat eat up. if i was ecto i would train 4 days a week, 45 minutes each time. hit it hard and heavy, and eat everything i saw.

[preist943]

first welcome to the board excel hit the nail on the head theres not alot left to say except id up the cals at 5ft11 145 your a straight ecto you could probley eat whatever you wanted to and not get fat bbs tend to bulk up in the off season for a reason to gain all the muscle they can and they dont do it with oats and bananas dont waste your money on andro its not worth it and plz with your build dont do cardio least not for a while

[Nick007]

oops i posted another thread as a response to this thread...sorry...check it out in the forum: "Just bought ...real brown rice"....

cheers
Nick

[NUTSOE]

nick you sound like a fucking flamer hehe every other word wtf
my 0.02 cents

[Nick007]

Well thanks for that U NUT lol kidding

[IronMike]

I'm short on time, but I'll tell you a damned effective diet that worked well for me when bulking for a few months last year.

Morning - protein shake, about 4 tablespoons peanut butter, maybe some left over KFC

Mid-morning - KFC "twister" or chicken filletted type pieces, shake

Lunch - Burger King (no chips, just the double-meat burgers)

Mid-arvo shake and finish off KFC or BK scraps

Dinner - three pieces of deep fried fish fillets

Positives - I grew big and strong!

Negatives - my heart felt like it was pumping custard through a 23gauge and my BP was so high I looked like the human tomato man! IronMike ROTFLMAO

[Oldman]

Your diet depends on what you want to do . Bulk or cut. You cannot do both effectively. If bulking you can lower the fats and still do well but you have to get in the carbs and calories. One day a week go nuts at what ever you want.

[Nick007]

thanks for all the replys guys.....excellent advice....
I'll try all and see what happens...i'll keep you guys informed! check out my other posts!

Cheers
NICK