Thanks bigkeiko

scotty dog - you can get whey via this site http://www.british-bodybuilding.co.uk/Whey%20Isolate.shtml diet is something that takes a while to understand but keep reading and listening. Weigh yourself weekly (on the same set of scales) and keep a record that way you can work out if your food is good enough. If you are gaining stick with it if you are not gaining weight change your diet and remember you can always ask questions. I have learnt loads form here that way.

hi people new here and im planning starting this diet and the beginners training plan by bigkeiko.just a couple of things i need to no, is the protein powder in meal one the same as the whey in meals 4 and 5 and if not where can i get it?
im ordering some supplements tomorrow and was going to buy the grenades, g.n.body fuel isolator and cnp pro creatine,will these be enough for the diet/training plan?
im 24 years old, 5.11" and weigh 14.5 st and need to shift alot of fat from my abdominal area. any advice much appreciated.
Gaz

Hi Gaz,
Yes you can use the Whey isolate throughout, try adding a teaspoon of natural peanut butter to Meal 1 for some added "good fats". Creatine wise - if you are going to go for the Ethyl ester - I would reccomend the BSN Cell Mass:
http://www.british-bodybuilding.co.uk/CellMass.shtml
All the best
PJ

i had a look for natural peanut butter in tesco yesterday but couldnt find it,do they only sell it in places like holland and barratt? as for the creatine i didnt specificaly choose this im just trying to get my diet as close to the one bigkeiko posted as ive not used supplements before and dont really no what does what   .
if you think is should add another supplement or change them all together then please let me no what you recommend.
thanks pj  

You wont find it in supermarkets, Holland and Barret is the place to go.

As far as creatine goes use the cell mass, people really do rate it and you wont be disappointed with this product  

excellent mate gonna order it now.
thanks bigkeiko

Gaz,

When you go to H n B, buy a 500g bag of almonds £5.00 or so. Far too many people concentrate on increasing carbs in their mass diet and forget about the importance of essential fatty acids.
Around 15-20% of a mass building diet should come from GOOD fats.
Just add a handful with each meal apart from pre n post workout, this will boost up your calories and omega 3's.

once again,excellent advice.thanks

one more thing,meals 4 and 5 are mainly for workout,what about off days?
thanks gaz

After reading this thread i agree with the last post. What happens to pre and post workout meals if there is no workout?

Ross

hey

great diet - really helpful. just a quick query; what about drinks?

This looks like a great diet, and i'm going to try to follow it. My question is i train in the morning between about 10 and 12. About an hour in the gym followed by bout 45 mins cardio. How would you structure the diet around this, as it's all currently geared to an evening workout.

I'm also currently taking Nitro tec and Cell tec supliments and a multi vit, are these ok or should i be thinking of changing? Do i need to take anything else?
It's a long time since i've trained regularly and i'm very rusty, any advice would be greatly appreciated.

Cheers

Topcat.

Finish what you got and avoid muscle tech mate  

bigkeiko m8 u seem knowelegable about building muscle, 1st of all i want 2 ask how many times do u train a week?
cuz im new 2 all of this im still worry about the amount i eat, this is beacuse i was anorexic about 7 months ago and was weiging 9 stones and still 2 this day i worry about food and i dnt want 2 get fat, but i want 2 put on muscle and get 2 about 14-15stones pure muscle a body likes Shaun "Dino" Davis or a body like the 1 u show on ur pic. At the moment im weiging @ 10.3 stones so ive put on a stone. I do train about 3 times a week but not seeing much change in my weight or size. So i want 2 c ur pic 4 proof that this diet works cuz of my past worrying about the food i eat and the amount. Also want u 2 advice me where im going wrong plz, i have breakfast about 9'oclock it will b creal (shreaded wheat or scots oats or muslie or bran flakes) with goji berries (12 berries), vine mix fruit (20 berries) and a  fruit @ the moment ive got advocardo sometimes would have a pear or blueberries, cherries depending on what ive got also have about 400ml of water 2 drink, then at 2 or 3o'clock il have lunch which will be some boiled vetagbles or a curry but i just have the vegtables from the curry nothing else not the meat or the soup, il have that with 2 thin chaptatti (wolemeal flour used 2 make it) and il have a mix salad without any dressing something like lettuce, tomato, carrots and 2 cloves of gralic and about 400ml of water, sometimes il have pasta with boiled vegatbles and a salad (only someimes cuz i dont cook) then il have dinner at 9 or 10oclock depending on what time i get home it wil b someting like my lunch but i also have half a tin of tuna with it if i have trined or 1 or 2 boiled eggs. plz adivse me, my goal are 2 hopefully get a body like Shaun "Dino" Davis or like the 1 u show in ur pic. thank u 4 ur time hope u can support me. many thanks

hey just wunded if any one could help me out with my deit i.e wat kind of food i should eat at wat times am guna start my training next week i work 8 while 5  5 days a week my job inviles alot of manual lifting wich i supose is abit of a benifit for me the thing i realy struggle with is the eating i havent got a clue wat i should be having or when i am kind of built naturaly but i wont to lose the fat and build sum lean muscle plzzzzz could some one help !!!!
thanks lee