Advice
Advice :: Diets
This section gives example diets you are welcome to follow to gain or lose
weight. Diets are always open to criticism so you are encouraged to try form
one yourself based on the theories contained in “Training and Performance” section
and from the principles set-out below. The diets given have been tried and
tested by competing athletes and are formed by considering calories, composition
of protein, carbs and fat per meal and overall purpose of the diet.
Weight
Gain and Muscle Building
Here is a guide which is applicable to anyone wishing to put on muscle and
weight. The principles are very common sense.
Prerequisites to Gain Weight and Build Muscle
If you don't have these in place, then no matter how much money you spend on supplements, you're not going to put on any quality weight.
1. Create a caloric surplus; meaning you consume more calories than you burn. You must have a good calorie governed diet which reflects your physique/fitness goals (remember also, water/electrolyte) intake. Get enough protein; at least 2.5g per pound of body weight, aiming for 4g is even better
2. You must have a well constructed workout program that will stimulate growth based on your body-type without over-training. See the “body Type training” section.
3. You must allow enough rest/recovery between workouts.
4. Finally, you have to remember that supplements are just supplements! Using the right supplements will help you accomplish your goals and ensure adequate amounts of essential nutrients are present to aid muscle growth/fat loss or whatever, but you should never put all your hopes (or money) on a "magic pill"; it doesn't exist. If it was that easy to get the ideal body then we would all have one!
Every pound of muscle you gain will allow you to burn an extra 50 calories each day. This is good news for people who's trying to lose weight, but not so for our purpose of gaining weight. This is one of the reasons why you just stop gaining weight after the initial burst of growth; if you maintain your diet and caloric intake, your calorie surplus is no longer there, simply because of the extra muscle you've put on. So, accordingly, you need to adjust your diet and increase the amount of calories.
When deciding how many calories to take bear in mind that a healthy person will be consuming around 15 calories per pound of bodyweight. We suggest you work out your Basal Metabolic Rate (BMR), you Protein Turn Over Rate (PTOR) and make sure you are at least consuming this amount of protein per day. We urge you to increase this up to 4g per pound of bodyweight. Bear in mind that there is 4 cal/g from protein and carbohydrate and 9cal.g from fat (MCT's are 8.3cal/g). If your not a fan of gluconeogenesis then we suggest you consume 1.5g/lb bodyweight in carbs as we don't want you bulking up looking too fat and feeling bloated. From your BMR you will know the minimum amount of calories you need to replace each day just to sustain what you have now. Obviously we need to increase this number to generate a calorific surplus. The issue with diets of any sort is that they are always open to scrutiny. We are trying to give you as much freedom and knowledge as possible to create your own diets based on your own body mass and phenotype and couple it with scientific fact. So, its up to you how much you want to increase your calorie intake. As a suggestion, try take 20 cal per pound of bodyweight for a slight increase in calories per day or 35 calories per pound of bodyweight for a larger surplus. This way you are definitely generating a surplus and eliminating any “hope for the best” eating strategy. We suggest proportioning your meals to reflect 50% protein, 20% carbohydrate and 30% fats. This may seem high but remember the fats you must eat are good EFA fats. See the “EFA” section for information regarding the muscle growth benefits from good fats.
Finally, just bear in mind the type of training you are doing and what your physique goals are. Muscle growth is a lengthy process and wont happen in large amounts over-night. Stick to the diet for six to eight weeks, train hard, bear in mind the principles outlined above and theoretically you will be on the road to gaining weight. Best Wishes.
Mass/Muscle Building Diet
(Breakfast)
Meal 1: 4 boiled/poached eggs and 2 slice
of dry toast or Meal Replacement drink and 50g oats with skim milk/apple
juice.
Meal 2: Baked potato, large salad and chicken/tuna/cottage
cheese with 6 Aminos + 6 Glutamine capsules.
Meal 3: Protein drink with water, (to be consumed
late afternoon approximately an hour prior to exercise).
(Post exercise
drink)
Meal 4: 100grams High protein weight gain drink
Meal 5: Baked potato/50g boiled rice, chicken breast and large
salad or large portion of green vegetables with 6 Extreme Aminos + 6 Glutamine
capsules.(1 hour after workout)
(Bedtime)
Meal 6: 2 slices oatmeal toast and tuna. Or tuna/chicken salad
with 6 Aminos + Glutamine capsules. Or Meal Replacement drink.
Extreme Muscle Mass Building Diet
(Breakfast)
Meal 1: Protein porridge; 30g oats + 30g favourite
flavour protein mixed in with skimmed/semi-skimmed milk or water. 3 x HMB
capsules + 5 Glutamine capsules + Multivits tab + Evening primrose oil tab
+ Cod liver oil tab + Zinc tab + 1000mg Vit C + 300 IU Vit E + 1500g Glucosamine
+ Pro-hormone tabs + 3g Creatine in tall glass of fruit flavour water.
Meal 2: Tuna + reduced fat mayo baked potato +
Salad + 15 Amino acid capsules + Piece of favourite fruit + Tall glass of
water
Meal 3: 60g Weight gain drink topped with 30g scoop
protein mixed in water + 1000mg Vit C tab
Meal 4: 2 Chicken breasts
in favourite low fat sauce + 6oz potato + Mixed Veg + 15 Amino Acid Caps
+ 5 Glutamine caps + ACE- Seleneium antioxidant tab + 3 HMB caps + Pro-hormone
tabs + Tall glass of water.
(post workout)
Meal 5 : 80g Protein + 80g Mass 4000 + 50g
Glucose + 3g Creatine drink + 3 HMB caps + 1000mg Vit C + ACE-Seleneium antioxidant
tab + 5 Glutamine tabs + Vanadyl sulfate tab
Meal 6: Grilled lean
steak, 6oz boiled potatoes, Mixed veg (add some gravy if must) + 15 Amino
acid caps + 3 HMB caps + Pro- hormone tabs + tall glass of water.
Meal
7: 2 Pieces of fruit + 15 Amino acid caps + Tall glass of
water.
(bedtime)
Meal 8: 30g Protein + 50g Weight gain drink + 30g Glucose + 3g
Creatine Drink + 5 Glutamine tabs + 3g GABA mixed in fruit juice.
Muscle Menu's
This is a list of some healthy and tasty meal alternatives you can use in
your diet. We urge you to keep your diet palatable as this makes the chances
of you adhering to it for the full duration more likely; no one likes a constant
boring diet.
Boiled/scrambled/poached eggs (remove some yolks) on wholemeal toast.
Chicken/steak/turkey salad
Salmon platter
Chicken/steak/turkey stir fry making effort to use olive oil fat & to a bear minimum
Chicken/steak/turkey + low fat cheese toasties on wholemeal bread.
Favourite cereal + 30g Protein Drink
Chicken/steak/turkey + Low fat curry and preferably brown rice.
Unlimited vegetables and fruit are acceptable daily, a quality slow release protein (like micellar Casein) would also be good to be taken between meals and especially before bed.
The above foods and supplements are intended to supply you with all the essential nutrients to allow muscle building to occur. The chosen foods have been carefully chosen with absorption times in mind, slowly absorbed nutrients are thought to lead better absorption by muscles.
The more muscle tissue you carry the higher your ability to burn fat. Your muscles are the furnaces which burn the the fat away to leave you with the sculpted physique we all try so hard to attain.
Weight/Fat Reducing Diet
The following meal plan can be
used when wishing to reduce your fat levels and bodyweight in conjunction
with an appropriate exercise program. This particular diet would be suitable
for an athlete, boxer, martial artist who has to reduce their weight to make
a certain weight class or for a bodybuilder looking to lower his fat levels
to the absolute minimum.
When anyone wishing to diet and lose fat it is imperative that they do so whilst maintaining as much muscle mass as possible. It is the amount of muscle you have which is the major factor in controlling how many calories you actually burn, as muscle burns more calories than fat
(breakfast)
Meal 1: 2 boiled/poached eggs and 1 slice
of dry toast or Meal Replacement drink with water & Fat loss supplement.
Meal 2: Baked potato, large salad and chicken/tuna/cottage
cheese.
Meal 3: Meal Replacement drink with water. Fat
loss supplement. (To be consumed mid to late afternoon approximately an hour
prior to exercise).
(post workout)
Meal 4: 50grams Protein Drink.
Meal 5: Baked potato or 50g boiled rice, chicken
breast and large salad or large portion of green vegetables. (one hour after
workout)
(Bedtime)
Meal 6: 2 slices oatmeal dry toast and plain
tuna. Or tuna/chicken salad. Or Meal Replacement drink.
Unlimited green vegetables,
peppers, onion, mushroom, oriental vegetables (bean sprouts etc,), melon and
strawberries.
Acceptable condiments are Tabasco, vinegar, lemon juice, soya and low calorie salsa dips can be used as sauces. Pepper, cinnamon and garlic.
Every third day have 40g oats for breakfast.
Extreme Weight Loss/Muscle Sparing Diet
This is an example
of a week long diet for weight loss. It is reflective of a diet one would
use before going on a bodybuilding stage. Supplements have been omitted in
order to highlight the basic diet itself.
Monday
Meal 1(10:00 am) ; 6 egg whites, 2 whole eggs,
2 slices of wholemeal bread + peanut butter
Interval(11:30 am) ; 75g protein drink
Meal 2(01:00
pm) ; 150g chicken, 6 0z potato, 30g broccoli
Meal 3(04:30pm) ; 150g turkey, 6 oz potato, 30g
mix veg
Interval(07:30 pm) ; 75g protein drink
Meal 4(08:00 pm) ; 8 egg whites, 30g broccoli/mix
veg
Evening ; 75g protein drink
Tuesday
Meal 1(10:00 am) ; 150g turkey, 4 oz potato
Interval(11:30 am) ; 75g protein drink
Meal 2(01:00 pm) ; 150g turkey, 30g broccoli/mix veg
Meal 3(04:00pm) ; 150g turkey, 30g broccoli/mix veg
Interval(06:30 pm) ; 75g protein drink
Meal 4(08:00 pm ); 150g turkey
Evening ; 75g protein drink
Wednesday
Meal 1(10:00 am) ; 150g turkey, 4 oz
potato
Interval(11:30 am) ; 75g protein drink
Meal 2(01:00 pm) ; 150g turkey, 30g broccoli/mix veg
Meal 3(04:00pm) ; 150g turkey, 30g broccoli/mix veg
Interval(07:30 pm) ; 75g protein drink
Meal 4(08:00 pm) ; 150g turkey
Evening ; 75g protein drink
Thursday
Meal 1(10:00 am) ; 6 egg whites, 2 whole
eggs, 2 slices of wholemeal bread + peanut butter
Meal 2(12:30 am) ; 150g steak, 6 oz potato, 30g broccoli/mix veg
Interval(02:00 pm) ; 75g protein drink
Meal 3(04:30pm) ; 150g chicken, 4 oz potato, 30g broccoli/mix veg
Meal 4(08:30 pm) ; 100g fish, 50g chicken, 4 oz potato, 30g broccoli/mix
veg.
Evening ; 75g protein drink
Friday
Meal 1(10:00 am) ; 150g turkey, 30g broccoli/mix veg
Meal 2(12:00 am) ; 150g turkey, 4 oz potato
Meal 3(03:00 pm) ; 150g turkey
Meal 4(05:00 pm) ; 150g turkey
Meal 5(07:30 pm) ; 150g turkey
Meal 6(10:00 pm) ; 150g turkey
Saturday
Meal 1(10:00 am) ; 6 egg whites, 2 whole eggs, 2 slices of wholemeal
bread + peanut butter
Meal 2(12:30 am) ; 150g steak, 8 oz potato
Interval(02:00 pm) ; 75g protein drink
Meal 3(04:30pm) ; 150g chicken, 6 oz potato
Interval(06:30 pm) ; 75g protein drink
Meal 4(08:00 pm) ; 100g steak, 2 whole eggs, 6 oz potato
Evening ; 75g protein drink
Sunday
Meal 1(10:00 am) ; 150g turkey, 4 oz potato, 30g broccoli/mix veg
Interval(11:30 am) ; 75g protein drink
Meal 2(01:00 pm) ; 150g chicken, 4 oz potato, 30g broccoli/mix
veg
Meal 3(04:00pm) ; 150g turkey
Interval(06:30 pm) ; 75g protein drink
Meal 4(08:00 pm) ; 150g turkey
Evening: 75g protein drink
Calories From Common and Popular Foods and Drinks
Listed here is the calorie content and grams of fat per serving of the foods and drinks most of us put in our shopping baskets. We have tried to be selective (as there are thousands of foods and drinks) and compile a list of foods that are familiar to you. Your welcome to print this and put in on your food cupboard so that you are conscious of what calories and fat you are consuming.
Breakfast Cereal Calorie Counter, Calorie content, Fat grams
Bran Flakes, Kelloggs (45g), 144, 1.1
Corn Flakes, Kelloggs (45g), 167, 0.4
Corn Flakes, Crunchy Nut, Kelloggs (45g,) 176, 1.6
Porridge Oats, Scotts, Quaker (45g,) 166, 3.6
Rice Krispies, Kelloggs (45g), 171, 0.5
Shredded Wheat, Nestle (2 pieces/44g), 143, 0.9
Special K, Kelloggs (45g), 166, 0.5
Weetabix (2 biscuits/37.5g), 129, 1.0
Calories in Bread and Bakery, Calorie content, Fat grams
Bagel (85g), 216, 1.4
Biscuit (15g), 74, 3.3
Low fat biscuit (14g), 65, 2.3
White bread (1 slice/37g), 84, 0.6
Wholemeal bread (1 slice/36g), 79, 1.0
Danish pastry (67g), 287, 17.4
Doughnut (49g), 140, 2.0
Hot cross bun (70g), 205, 3.9
Jaffa cake (12g), 46, 1.0
Scone (70g),225, 7.6
Calories in Eggs and Dairy, Calorie content, Fat grams
Butter (10g), 74, 8.2
Cheddar cheese (40g), 172, 14.8
Cream cheese (34g), 58, 4.8
Egg (57g), 84, 6.2
Semi skimmed milk (200ml), 96, 3.2
Calories in Fruit, Calorie conten,t Fat grams
Apple (112g), 53, 0.1
Avocado pear (145g), 275, 28.3
Banana (150g) 143 0.5
Grapes (50g) 30 0.1
Melon (1oz/28g) 7 0.1
Orange (160g) 59 0
Pear (170g) 68 0.2
Strawberries (1oz/28g) 7 0
Calories in Vegetables, Calorie content, Fat grams
Carrots (60g), 13, 0.2
Celery (40g), 2, 0.1
Chips (100g), 253, 9.9
Peas (60g), 32, 0.4
Jacket potato (180g), 245, 0.4
Salad (100g), 19, 0.3
Calories in Chicken and Meat, Calorie content, Fat grams
Bacon (1 rasher/25g), 64, 4.0
Chicken breast (200g), 342, 13.0
Beef gravy (83ml), 45, 2.7
Ham (1 slice/30g), 35, 1.0
Lamb kebab (168g), 429, 28.6
Calories in Low Calorie/Low Fat Foods, Calorie content, Fat grams
Low fat cheese spread (50g), 56, 1.5
Low fat chicken tikka masala (400g), 360, 4.0
Low fat cookies (23g), 82, 1.0
Garlic bread, low fat (84g), 94, 2.7
Hot cross bun, low fat (65g), 161, 1.7
Low calorie ice cream (60g), 71, 3.6
Low calorie mayonnaise (11g), 33, 3.3
Low calorie lasagne (300g), 255, 9.0
Rice cake (10g), 38, 3.2
Low calorie chicken sandwich (169g,) 270, 4.2
Calories in Chocolate and Sweets, Calorie content, Fat grams
Chocolate (100g), 530, 29.9
Cadbury's Creme Egg, (39g), 74 6.2
Chocolate ice cream (50g), 159, 10.4
Jelly Babies (1 baby/6g), 20, 0.0
Mars Bar (65g), 294, 11.4
Popcorn (100g), 405, 7.7
Low cal sweetener (1g), 4, 0.0
Calories in Drinks, Calorie content, Fat grams
Coffee (220ml), 15.4, 0.9
Can of coke (330ml), 139, 0.0
Orange juice (200ml), 88, 0.0
Tea (270ml), 29, 0.5
Calories in Alcohol, Calorie content, Fat grams
Baileys Irish Cream (37ml), 129, 5.8
Pint of beer 182, 0
Pint of Guinness 170, 0
Gin, 40% alcohol (25ml) 55 0
Sherry (50ml) 68, 0
Wine (1 glass/120ml), 87, 0
Vodka, 40% alcohol (25ml), 55, 0
Calories in Fast Food, Calorie content, Fat grams
Big Mac (215g), 492, 23.0
Cheeseburger 379, 18.9
Kentucky Fried Chicken (67g), 195, 12.0
Hamburger (108g), 254, 7.7
Pizza (1 slice/66g), 171, 6.7
Potato wedges (135g), 279,13.0
Calories in Chinese Food, Calorie content, Fat grams
Chinese bean sprouts (150g), 92, 8.6
Beef in black bean sauce (386g), 432, 16.6
Calories in Chicken and Cashew (350g), 311, 14.0
Chicken Balls (1 ball/46g), 45, 2.2
Egg Fried Rice (200g), 250, 3.0
Calories in Indian Food, Calorie content, Fat grams
Bombay potato (200g), 202, 10.4
Onion Bhaji (22g), 65, 5.1
Chicken korma (300g), 498, 31.0
Calories in a Chicken tikka (150g), 232, 6.2
Poppadum (12g), 49, 2.2
Samosa (50g), 126, 6.6
What is a Kilocalorie?
Often the symbol kcal appears on food labels. For those that are not sure what this means, we have explained it here: A kilocalorie is a unit of energy; it is equivalent to 1 food calorie, or 1,000 energy calories. It is the energy necessary to raise the temperature of 1 kg of water by 1° Celsius (1.8 degrees Fahrenheit).
A kilocalorie is synonymous with the term "large calorie" or "food calorie."
Let us know how you get on. Best wishes!