Diet question

Hi, have a question concerning diet. Can one still get decent gains from three balanced meals a day and having a shake between these meals? Please excuse my ignorance.

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Hey bro. Having shakes are not as good as having a good meal with whole foods, but in your case it sounds like you can't avoid them. There are many people on this forum who's schedules simply don't allow them to eat 6 or 7 whole meals a day, but they still achieve their goals. Technically speaking there is nothing wrong with having shakes instead of meals as long as at the end of the day you get enough macronutrients (I.e carbs, protein and fats) and you meet your daily calorie requirement. A big problem you are gonna be faced with however is to get enough calories in for the day as shakes are not as dense in calories as whole foods. Why not post your diet plan along with your stats (age, weight, height, bodyfat percentage) then we will try to help you as best we can?

yes you can, aslong as you meet yor daily calorie requirements and make sure you consume enough protein in those meals.

Age 31
Height 1.7
Weight 98
Body fat 19%

Meal 1:
Oats
4 egg whites and 2 whole eggs (total of 6 eggs)
Banana

Meal 2:
Steak or chicken breast
Some mixed veg
3 potatoes
Tablespoon of peanut butter

Meal 3:
Fish or steak or chicken breast
Some veg
Sweet potatoe

I have USN anabolic mass protein which I drink in between meals. I also have just whey protein which I drink before I retire to bed.
Your help is very much appreciated.

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Pleasure my dude. How sure are you about that bodyfat percentage? The reason I'm asking is because at that height and weight, 19% bodyfat means that you have quite a high amount of muscle in your frame which would be awesome but in my experience it is very unlikely. Did you get it done on one of those machines in the darkest corner of your local virgin active? Also what are your goals?

I have some muscle lol. It might not be 100 % accurate but its close. Just spoken to a bud of mine he is able to work out my BF %. Can give you an accurate reading tomorrow.

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Goals: I would like to bulk a bit more after which I want to start cutting.

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Bandit1200 wrote: Age 31
Height 1.7
Weight 98
Body fat 19%

Meal 1:
Oats (about 60g to 80g)
4 egg whites and 2 whole eggs (total of 6 eggs) 8egg whites + 2 egg wholes
Banana (leave out)
Add good fats like a tablespoon of peanut butter or 30g cashew nuts/almonds

Meal 2:
Steak or chicken breast (200g raw weight)
Some mixed veg
3 potatoes (about 180g)
Tablespoon of peanut butter (perfect!)

Meal 3:
Fish or steak or chicken breast (200g raw weight)
Some veg
Sweet potato (about 180g)
Add good fats like a tablespoon of peanut butter or 30g cashew nuts/almonds

Meal 4: Before bed
Tablespoon peanut butter + 60g whey protein
OR 5 whole eggs

I have USN anabolic mass protein which I drink in between meals. I also have just whey protein which I drink before I retire to bed. (USN is KAAAAAAAAK! Much rather order your whey from Ondier. His supps are the best quality on the market and much cheaper and def not underdosed.)
Your help is very much appreciated. (Pleasure )

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The amount of carbs and fats will be dependent on your daily caloric needs, but to calculate that we need an accurate bodyfat percentage.

Ok, let me get that info to you tomorrow and hopefully you could help me from there. Much appreciated!

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Cool stuff bro!

Ondier? How would I make contact? Excuse my ignorance

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ask admin for his emaild address or look on his thread, he has a new website

No worries bro. Go to URL REMOVED and order there. Ondier is running low on cash atm and the card payment facility takes long to process so you can help him out by paying via EFT.

Bandit1200 wrote: Age 31
Height 1.7
Weight 98
Body fat 19%

Meal 1:
Oats
4 egg whites and 2 whole eggs (total of 6 eggs)
Banana

Meal 2:
Steak or chicken breast
Some mixed veg
3 potatoes
Tablespoon of peanut butter

Meal 3:
Fish or steak or chicken breast
Some veg
Sweet potatoe

I have USN anabolic mass protein which I drink in between meals. I also have just whey protein which I drink before I retire to bed.
Your help is very much appreciated.

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It is fine to substitute your other thre meals with shakes, it's not ideal but most people start out that way. You seem to have the right kind of idea but there is just a few things I'd like to comment on with regards to your diet.
1. You will never know if you are meeting your daily calorie needs if you don't weigh out your food.
2. Buying a massbuilder is a waste of money (at that bf% anyway)
3. At that body fat, I would try lean down first and then put on lean muscle mass.
4. have you tried carb cycling? Try having carbs for breakfast, pre and post workout - training days and your first three meals - non training. the rest of your meals protein and fats.
5. Try not to have fruit - too many sugars
6. Don't mix your fats and carbs in the same meal eg: peanut butter and potatoes.

If you don't understand, read through the dieting 101/2 stikies by DJ

All the best bro

enough said

It is fine to substitute your other thre meals with shakes, it's not ideal but most people start out that way. You seem to have the right kind of idea but there is just a few things I'd like to comment on with regards to your diet.
1. You will never know if you are meeting your daily calorie needs if you don't weigh out your food.
2. Buying a massbuilder is a waste of money (at that bf% anyway)
3. At that body fat, I would try lean down first and then put on lean muscle mass.
4. have you tried carb cycling? Try having carbs for breakfast, pre and post workout - training days and your first three meals - non training. the rest of your meals protein and fats.
5. Try not to have fruit - too many sugars
6. Don't mix your fats and carbs in the same meal eg: peanut butter and potatoes.

If you don't understand, read through the dieting 101/2 stikies by DJ

All the best bro [/quote]
Thanks for the advice... What do I do with the massbuilder??? Do I stop using it and get something else? Lot of money to throw away lol. Ignorance is bliss

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yeah my dude you need to get your BF down a lil

Try using it only post workout as it has a bucket full of carbs. Get yourself a 100% whey, this way you can control weather your meal is a protein and fats meal or a protein and carb meal when substituting a shake for a meal.

Ok great tx once again

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