Ape's diet

[ape]

Hey Troops,

This is my diet..... I'm 89-90kgs approx 13% bodyfat and aim is to bulk at the mo.

0700 - One scoop of whey with milk and a multi vitamin

0730 - One bowl of oats with water

0930 - 185gm tuna and 125gm brown rice

1230 - 250gm chicken breast, 125gm brown rice, 1/2 cup veges

1530 - 250gm chicken breast, 125gm brown rice, 1/2 cup veges

1800-1930 gym

1940 - one scoop whey with water

2000ish - 250gm some sort of meat, one large kumara and veges

Before bed - one scoop whey with milk

Am I on the right track? Any holes in that diet?

Cheers

[Phedder]

Any holes in that diet?

The complete lack of fat intake. No fish oils, olive oil, avocado, nuts, butter, eggs or oily fish?

Are you currently gaining weight on that diet? If you need to add more calories, I'd really suggest doing it through dietary fats. If you're gaining on that I'd even suggest slightly lowering carbs/protein and replacing with some fats.

[ape]

yea good point. The only fats are from the tuna. I'll add some in. cheers. Should they be in every meal or just a certain amount a day?

[vracula]

minimum 20% of your calories should come from fats.Maybe have blu top milk if you arent already will help with some vitamin absorption..well only the fat soluble ones.

very clean diet I might add ,love it!

[Diab0lic]

It's clean but bland. Make sure you have some alternative meals in your head, you'll grow tired of eating the same thing every day

[Phedder]

yea good point. The only fats are from the tuna. I'll add some in. cheers. Should they be in every meal or just a certain amount a day?

They don't have to be in every meal, but I'd aim to hit at least50g a day and even that's low balling.

I'd definitely add fats to your breakfast and pre-bed meal, where else you add them is really up to you. Could have a few fish oil capsules in the morning, drizzle some olive oil (~1Tbs) over your rice meals and munch on some mixed nuts with your shake before bed. Fats get neglected far too often. They're important for good health, and an easy way to add more calories for bulking up without making the sheer volume of food too much.

It's clean but bland. Make sure you have some alternative meals in your head, you'll grow tired of eating the same thing every day

Amen to that. Glad he's eating it, and not me

[Gym rat]

Good diet from what others have said add in some flax seed which can be bought from your local health food shop plus is cheap to buy.

[ape]

I posted this up to see if I was on the right track as my weight gain has slowed down and just peeking over 90kgs. I use to have water with my shakes but have swapped that for milk and I had some flax seed caps this morning. Also brought a bottle of olive oil to work so will have a tablespoon with my lunch and afternoon meals. I'll grab some nuts this weekend to eat and have a handful over the day. It is a bland diet but I really don't get sick of it, have been on this diet for about four months now. I occasionally swap out the chicken for rump steak. All of this is cooked in the george foreman so very lean.

[zeneliaparker]

Hi there, i want to be fit and i am here looking for some suggestion that which diet i have to take.