4000 Calories Muscle Diet - Ausbb

Fadi · 16-08-2009, 06:19 AM

Breakfast: 3 eggs (3x60g), 4 slices white bread, 10g butter, 1 large 200g tomato, 1 large 200g Lebanese cucumber, 1 medium 140g apple, 1 cup warm green tea with 1 tsp honey and juice of half a lemon.

P=32g, C=91 F=29 Cal = 753

Morning snack: 30g cashews, 30g dried apricot, 50g pitted dates, WPC 30g.

P=31g C=67 F=15 Cal = 527

Lunch: 100g raw pasta (cooked), onion, 15ml macadamia oil for frying the onion,1 tablespoon 25g tomato paste, WPC 30g, salad, 15g pitted prunes.

P=37g C=80 F=18g Cal = 635

Afternoon snack: 1 large 200g sweet potato, 62g chicken breast, salad, 1 tablespoon olive oil, 1 boiled egg.

P=32 C=41 F=23.5 Cal = 505

Pre workout drink (continued through training): WPI 6g, Oatmass 33g (this is actual weight of powder).

P=5.4g C=20g F=3 Cal = 120

Post workout drink: WPI 15g, Oatmass 80g.

P=13.5g C=50g F=7 Cal = 320

Dinner: 95g tin of tuna in olive oil (not drained), large salad with chopped parsley included, 100g raw basmati rice (boiled), 15g dark chocolate, 15g pitted prunes.

P=32 C=89 F=29 Cal = 745

Before bed meal: 400ml organic unhomogenised whole milk, MPI 30g, 15g pitted prunes, 1 tablet magnesium complete by Dr. Sandra Cabot.

P=37 C=29 F=15 Cal = 395

TOTAL CALORIES: 4000

P=220g @ 22% C=467 @ 46.5% F=140 @ 31.5%

Fadi.

Kyle Aaron · 16-08-2009, 11:57 AM

So, why the cucumber? Is it just a nod to your land of birth?

And what are WPC, WPI and MPI?

Shrek · 16-08-2009, 01:53 PM

I can answer the second question Kyle.
WPC - Whey protein Concentrate
WPI - Whey Protein Isolate
MPI - Milk Protein Isolate

**The Hulk** · 16-08-2009, 02:00 PM

Any reason for white bread instead of multigrain or oats?

Fadi · 16-08-2009, 06:56 PM

Quote:

Any reason for white bread instead of multigrain or oats?

Yes, good question.

1. I want to raise my insulin levels and keep them there for as long as the workout is in progress so as to counteract the catabolic hormone Cortisol.

2. Many people have some form of allergy or are sensitive to the phytoestrogen that is found in the wheat kernel. Something I want to eliminate. If you have no problem with any of the above, then have your multi grain (but not around the workout time due to the reason I gave under the #1 answer).

3. You can have Oatmass instead of oats if you like.

Fadi.

BoyFromAus · 14-11-2009, 12:58 PM

can this be made a sticky please

03-01-2010, 06:16 PM

Sorry probably a dumb question but what is oatmass?

Shrek · 03-01-2010, 06:19 PM

Quote:

Originally Posted by James Crysis

Sorry probably a dumb question but what is oatmass?

www.fitnesscentral.com.au

Click the carbohydrate tab

03-01-2010, 06:46 PM

Ah I see. Is it possible to use dextrose instead of this or will that have a completely different effect?

Shrek · 03-01-2010, 10:02 PM

Dextrose is also good.
Buy it from Big W in the home brew section.

16-08-2009, 06:19 AM	#1 (permalink)
Fadi Super Moderator Ausbb's resident Yoda Join Date: Jul 2009 Gender: Posts: 3,415	4000 Calories Muscle Diet Breakfast: 3 eggs (3x60g), 4 slices white bread, 10g butter, 1 large 200g tomato, 1 large 200g Lebanese cucumber, 1 medium 140g apple, 1 cup warm green tea with 1 tsp honey and juice of half a lemon. P=32g, C=91 F=29 Cal = 753 Morning snack: 30g cashews, 30g dried apricot, 50g pitted dates, WPC 30g. P=31g C=67 F=15 Cal = 527 Lunch: 100g raw pasta (cooked), onion, 15ml macadamia oil for frying the onion,1 tablespoon 25g tomato paste, WPC 30g, salad, 15g pitted prunes. P=37g C=80 F=18g Cal = 635 Afternoon snack: 1 large 200g sweet potato, 62g chicken breast, salad, 1 tablespoon olive oil, 1 boiled egg. P=32 C=41 F=23.5 Cal = 505 Pre workout drink (continued through training): WPI 6g, Oatmass 33g (this is actual weight of powder). P=5.4g C=20g F=3 Cal = 120 Post workout drink: WPI 15g, Oatmass 80g. P=13.5g C=50g F=7 Cal = 320 Dinner: 95g tin of tuna in olive oil (not drained), large salad with chopped parsley included, 100g raw basmati rice (boiled), 15g dark chocolate, 15g pitted prunes. P=32 C=89 F=29 Cal = 745 Before bed meal: 400ml organic unhomogenised whole milk, MPI 30g, 15g pitted prunes, 1 tablet magnesium complete by Dr. Sandra Cabot. P=37 C=29 F=15 Cal = 395 TOTAL CALORIES: 4000 P=220g @ 22% C=467 @ 46.5% F=140 @ 31.5% Fadi. __________________ Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg. Last edited by Fadi; 16-08-2009 at 06:37 AM.

16-08-2009, 11:57 AM	#2 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	So, why the cucumber? Is it just a nod to your land of birth? And what are WPC, WPI and MPI? __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

14-11-2009, 12:58 PM	#6 (permalink)
BoyFromAus Elite Member Join Date: Jun 2009 Gender: Posts: 800	can this be made a sticky please __________________ Reloaded

16-08-2009, 02:00 PM	#4 (permalink)
The Hulk Active Member Site Advertiser Join Date: Jun 2008 Location: Sydney Gender: Posts: 2,092	Any reason for white bread instead of multigrain or oats?

03-01-2010, 06:16 PM	#7 (permalink)
James Crysis Guest Posts: n/a	Sorry probably a dumb question but what is oatmass?

03-01-2010, 06:46 PM	#9 (permalink)
James Crysis Guest Posts: n/a	Ah I see. Is it possible to use dextrose instead of this or will that have a completely different effect?