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My diet currently

tgzerozone

By tgzerozone
in Diet & nutrition

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tgzerozone Member

tgzerozone

Posted
Posted

OK, I seem to be pretty stable on this now, thought I'd pop it in for a scrutiny.

Currently bulking until I reach 85 kg (74 kg now) and 176 cm.

Breakfast:

50 gram oats

40 gram whey

300 ml lite milk

3 whole eggs

1 large banana

OR

200 gram natural yohurt

100 gram tropical muesli

Snack: (Edit: Breakfast 2)

50 gram oats

40 gram whey

300 ml lite milk

3 whole eggs

1 large banana

Lunch:

200 gram red/white meat

200 gram mixed veggies

1 cup Basmati rice

Snack: (Edit: Lunch 2)

50 gram oats

40 gram whey

300 ml lite milk

3 whole eggs

1 large banana

Dinner:

200-400 gram red/white meat

200 gram veggies

200 gram pasta/rice/potato etc

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denzil Member

denzil

Posted
Posted
OK, I seem to be pretty stable on this now, thought I'd pop it in for a scrutiny.

Currently bulking until I reach 85 kg (74 kg now) and 176 cm.

Breakfast:

50 gram oats

40 gram whey

300 ml lite milk

3 whole eggs

1 large banana

OR

200 gram natural yohurt

100 gram tropical muesli

Snack:

50 gram oats

40 gram whey

300 ml lite milk

3 whole eggs

1 large banana

Lunch:

200 gram red/white meat

200 gram mixed veggies

1 cup Basmati rice

Snack:

50 gram oats

40 gram whey

300 ml lite milk

3 whole eggs

1 large banana

Dinner:

200-400 gram red/white meat

200 gram veggies

200 gram pasta/rice/potato etc

brekki not looking to strong ? 50g oats thats like half a cup? protien for brekkie pretty high for one meal ? keep it simple 1-2 cups rolled oats chuck in 2 scoops of whey. no need for eggs or banana, saves you some time aswel. ..also you need to have more meals scratch that 'snack' meal u have going on, change it up big can of tuna (185g) on rice and veges.. chickn breast or two on rice and veges and some steak.. get 80% of yur protien intake frm food... and yeh you deff needa up your carb intake..50g oats doesnt mean yur having 50g carbz.

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tgzerozone Member

tgzerozone

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Yup, good advice. I changed down to 5 meals as I was struggling managing 7.

Time?, I just eat the eggs raw, so no time issue with that. :shock:

The banana and milk has some carbs as well though. I've got my macros set to 40/40/20 and manage to go over carbs (And fat) every day and under protein every day. Must say that I am hesitant adding more carbs as my carb intake for a day is currently at 350-450 grams. Trying to stick to no more than 350 gram on carbs. Protein I would like to get 350 grams but only managing up to 300 gram currently.

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getkat Junior member

getkat

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Posted

If you don't want to feel too 'soft' while you're putting on weight, I'd get rid of the milk - for health reasons as well - tons of research saying how bad it is for us, plus you generally look more defined without dairy.

Be careful with raw eggs, there were some studies done showing that rats lost all their fur eating raw eggs and some people have lost hair from raw eggs.

I think your diet could do with some more variety - have different types of fruits especially berries and dark colours - a range of colours every day - lots of green veges.

I'd add in some more omega 3's too - pumpkin seeds, walnuts, salmon, flaxseed oil / ground linseed etc.

I think 300g of protein is fine for your weight.

You could bake up a tray of root veges for your snacks, much better for you on a bulk than yoghurt, store bought muesli etc.

Good luck!

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hhhh1 Senior member

hhhh1

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Great to hear you're big on veges, lower sugar anyway, I love veges they give so much energy eh!!

Good luck, I'm sure you'll nail your goal and feel awesome :nod:

really??

i like eating veges too, but i pretty much do it because they contain f*ck all energy (so i can eat heaps) when im trying to limit my energy intake.

obviously there are health benefits too, but i eat way more veges when im trying to limit my energy intake compared to when im trying to gain weight.

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tgzerozone Member

tgzerozone

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Yup, I see where you are coming from. It won't have the same amount of energy as sugar for instance or so, but definitely part of the whole diet. Can't live on them alone yes.

I try and get in about 500 grams a day, coming down to about 60 Calories a day (if you look at for instance green beans) so you have a point.

The veggies are obviously incorporated with all the other stuff as well and they also help with the fiber and all.

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getkat Junior member

getkat

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Posted

Yeah low in calories, but I mean I have good energy from all the vitamins and minerals and getting all the good enzymes for the system. I find I train hard, I find I just don't feel energetic eating too many heavy carbs esp processed ones and too much fruit I find spikes the energy levels too much and get a crash after.

But since the discussion is on bulking, yes greens are very low in energy value, as in calories - dense root veges like yams/kumara/potato are a good healthy way to bulk

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Terrymundo Senior member

Terrymundo

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how long you been eating like this? If you don't mind a bit of bodyfat I would dirty the diet up abit. If your naturally skinny I wouldn't worry too much about keeping it clean. A good friend always had issues gaining weight til he started relaxing his diet and just focused on meeting his protien requirements and in the mean time stuffed his face, with all high calorie foods. Bulking dieting is fun. :D

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