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ruicosta
03-29-2012, 10:27 AM
Been on this 4 days now and I feel constipated a lot though my farts are every 10 minutes wtf?

Any tips think it may be the lack of water or veggies any help would be great.

Macros are Cals, 2600 Pro, 190-200 Carbs 260-300 Fats, 50-70

Monday

Breakfast:

3 weetabix and milk
2 scoops whey + 15g flaxseed

Lunch:

4 Slices of wholemeal bread, tin of tuna.

Workout:

PWO: 1 scoop Whey shake with sugary carbs
60g bowl of oats in milk

Dinner: 1 Chicken breast
60g longrain brown rice. broccoli

Snack: bowl of 40g oats in milk
1 scoop whey + 15g flax

Snack: 25g Almonds

Total
Cals: 2606
Pro: 192
Carbs: 291
Fat: 67



Tuesday

Breakfast:

3 weetabix and milk
4 eggs- 2 white

Lunch:

2 Chicken breasts 2 wholewheat pittas.


Snack: 1 scoop Whey
60g bowl of oats in milk

Dinner: Turkey breast
70g wholewheat Pasta, greenbeans

Snack: bowl of 60g oats in milk


Snack: 50g cashews

Total
Cals: 2668
Pro: 201
Carbs: 266
Fat: 82


Wednesday

Breakfast:

3 weetabix and milk
2 scoops whey + 15g flaxseed

Lunch:

250g baked potato
200g tin of beans

Workout:

PWO: Whey shake with sugary carbs
60g bowl of oats in milk

Dinner: Tin Tuna
60g wholewheat pasta, greenbeans

Snack: bowl of 40g oats in milk
1 scoop whey + 15g flax

Snack: 50g Almonds

Total
Cals: 211
Pro: 177
Carbs: 298
Fat: 73


Thursday

Breakfast:

3 weetabix and milk
4 eggs- 2 white

Lunch:

2 Chicken breasts 4 slices of wholewheat bread


Snack: 1 scoop Whey
60g bowl of oats in milk

Dinner: Tin Tuna
60g wholewheat Pasta, greenbeans

Snack: bowl of 60g oats in milk


Snack: 25g cashews

Total
Cals: 2548
Pro: 191
Carbs: 262
Fat: 70




Friday

Breakfast:

4 eggs- 2 white, ham and mushroom omelette

Lunch:

1 turkey steak 70g wholewheat pasta, greenbeans


Snack: 1 scoop Whey
60g bowl of oats in milk

Dinner: 200g tin of beans
4 slices of wholewheat toast

Snack: bowl of 40g oats in milk


Snack: 40g almonds

Total
Cals: 2679
Pro: 182
Carbs: 303
Fat: 69




Saturday

Breakfast:

3 Slices wholewheat toast
4 eggs- 2 white scrambled

Lunch:

tin of salmon 3 slices wholemeal bread.


Snack: 2 scoop Whey
60g bowl of oats in milk

Dinner: 2 chicken breast
60g longrain brown rice, broccoli

Snack: 1 scoop whey 30g cashews

Snack: 60g bowl of oats in milk

Total
Cals: 2677
Pro: 197
Carbs: 258
Fat: 83



Sunday day off.

ven33
03-29-2012, 10:41 AM
If you cant **** its typically because of one of the following:

Lack of fiber
Lack of water

ruicosta
03-29-2012, 10:45 AM
If you cant **** its typically because of one of the following:

Lack of fiber
Lack of water

diet has plenty fiber in it maybe too much, could that be it?

livetoplay396
03-29-2012, 11:00 AM
Make sure high fiber and water are in your diet.

^^^everyone will say that.

I wanna know if you are overtraining, when I was overtraining I was constipated. Take a week off see what happen

ruicosta
03-29-2012, 11:05 AM
Make sure high fiber and water are in your diet.

^^^everyone will say that.

I wanna know if you are overtraining, when I was overtraining I was constipated. Take a week off see what happen

No not over training, whats the recommend water intake on this diet.

ruicosta
03-30-2012, 08:16 AM
could it be the oats or weetabix......