Current Diet- any improvements ?

[zombietraficker]

Hello all, how ya'll doing? Please have a look at my current diet below and give me your thoughts on it if any change is required. I'm trying to gain weight again. I used to weigh 80 kg before doing a bodybuilding diet ( my weight dropped from 80 kg to 72kg ) just to see how I could look if I were to compete but now that's done and dusted so trying to gain weight again or weight gain in form of lean mass. My current weight fluctuates between 73 to 75kg.

My previous very first diet ( when I weighed 80 kgs) consisted of meat with wee bit of fat as well so I guess that helped me to have 80 kgs to begin with but now I just eat fat less meat,i.e fish, chicken breast, lamb and pork.

My current diet as follows:

Breakfast: Protein shake ( 1 cup of frozen strawberry n blueberry mix, 3 bananas, 100ml of non sweetened yoghurt, 350ml of milk ansd 1 scoop of protein powder.

10 AM Snack: 6 x size 6 boiled egg whites

12pm lunch: salad consisting of lettuce, carrots, red onion, cucumber, tomatoes with 300 grams of baked fish plus 1 banana, nectarine, plum and pear.

2-3 ish snack- salad consisting of lettuce, carrots, red onion, cucumber, tomatoes with 300 grams of baked fish.

5pm snack- 6 egg whites omelette .

Dinner- 300 grams of meat (lean chicken breast, lamb or pork simultaneously during the entire week ) with vegetable stir fry.

Please share your thoughts. Thanking you all in advance.

P.s - I also take a teaspoon of creatine monohydrate daily plus a a scoop of whey protein before and after my workout at the gym.

[dannyjay]

needs more protein imo - add another shake or two

[Ninja]

needs more protein imo - add another shake or two

He has 3 protein shakes per day?

[zombietraficker]

needs more protein imo - add another shake or two

He has 3 protein shakes per day?

I'm training 5 weeks a day on the current program so I take a scoop of protein powder with 200 ml of water before and after the workout and 1 scoop in the morning as part of my breakfast shake.

[Hitro]

Have you worked out the macros for the above eating plan?

Do that and you'll have a much better understanding of what's missing etc or not required

[student]

looks like 300+ g protien. u need carbs bro - theyre pretty important for gym performance.

[zombietraficker]

Have you worked out the macros for the above eating plan?

Do that and you'll have a much better understanding of what's missing etc or not required

Hey mate thanks for your input and to be honest I dont know how to work them. So it would be great if you could tell me how to calculate them or put me in the right direction so that I could do it my self.. Thank you

[zombietraficker]

looks like 300+ g protien. u need carbs bro - theyre pretty important for gym performance.

I dont know how much carbs are involved in my daily diet but I'm doing some research to find it out. Thank you for your reply and plz feel free to share your thoughts on how to finding it out.

[Hitro]

Have you worked out the macros for the above eating plan?

Do that and you'll have a much better understanding of what's missing etc or not required

Hey mate thanks for your input and to be honest I dont know how to work them. So it would be great if you could tell me how to calculate them or put me in the right direction so that I could do it my self.. Thank you

Try something like www.myfitnesspal.com

[zombietraficker]

Have you worked out the macros for the above eating plan?

Do that and you'll have a much better understanding of what's missing etc or not required

Hey mate thanks for your input and to be honest I dont know how to work them. So it would be great if you could tell me how to calculate them or put me in the right direction so that I could do it my self.. Thank you

Try something like http://www.myfitnesspal.com

Thank you.

[jimmybro1]

needs more protein imo - add another shake or two

Come on dannyjay that's heaps of protein!

Sounds like a significant amount of calories also

[BeastBuilder]

Bro.. There is basically no carbs in that diet, only significant carbs would be from the 3-4 bananas you have a day, the rest would just be trace carbs in the fruit and vege you have going on.

If you want to progress from where you are now, make it to 90kg, 100kg+ etc then put carbs in your diet and go easier on the protein, that's a lot of protein for a little guy, don't want your kidneys to be working over time. Once they're gone they're gone for good, don't fix themselves like your liver etc do.

Also think about it if you eat that much protein now to get to 85kg or whatever how much are you going to have to eat to get to a size with BB proportions, I'm assuming this is your goal ?

Just my 2c.

[BeastBuilder]

Sounds like a significant amount of calories also

Also just saw this, to be honest looks like not that many calories. The bulk of his diet is salad, which is the top of the food chain at a weight watchers meeting so obviously not high in calories. The bulk of his calories will be coming from the 6 eggs+meat+egg whites, which really is not a lot. Especially since a lot of it is protein so either his body uses the protein to grow or uses it as energy to train.

Must be a new approach to bulking I have never heard of, Keto Bulking.

Not meaning anything at you JimmyBro, just reading your comment made me think some more.

[genetic freek]

Carbs

Carbs

Carbs

[train hard]

add 600 grams of patatoes a day spread out over your meals

[BeastBuilder]

add 600 grams of patatoes a day spread out over your meals

That's like 100g carbs ?

Why not just go food with less volume/carb, eg rice or oats. 200g Oats would yeild 100g carbs for you and be much easier to fit in, or 150g Brown Rice would do the trick to if only looking for 100g carbs.

[train hard]

add 600 grams of patatoes a day spread out over your meals

That's like 100g carbs ?

Why not just go food with less volume/carb, eg rice or oats. 200g Oats would yeild 100g carbs for you and be much easier to fit in, or 150g Brown Rice would do the trick to if only looking for 100g carbs.

yeah true just piked a random number and i like patatoes

[genetic freek]

Add a cup of carbs to each meal (raw) rice or oats. Add another meal after your last.

Swap out fish for chicken, beef or tuna as its too lean.

Keep it simple

[zombietraficker]

Thank you Dannyjay, Jimmybro1, Beastbuilder and genetic freak for your valuable responses. I have realised the lack of carbs through your advise so I have started adding rolled oats to my breakfast shake and have also strated eating rice instead of salad in the afternoon with meat or fish. I will also be adding some potatoes in my diet as you guys have suggested. Please let me know if there's anything else beside all these which may be missing in my diet? Thanks again.

[zombietraficker]

Add a cup of carbs to each meal (raw) rice or oats. Add another meal after your last.

Swap out fish for chicken, beef or tuna as its too lean.

Keep it simple

Hey Geneticfreak what do u mean by raw rice, is it uncooked? and I have baked gurnard or trevally as for my fish cos I thought having a fresh source of fish other than canned Tuna will be a good resource in my diet? Please correct me if I'm wrong? Thank you

[student]

Add a cup of carbs to each meal (raw) rice or oats. Add another meal after your last.

Swap out fish for chicken, beef or tuna as its too lean.

Keep it simple

Hey Geneticfreak what do u mean by raw rice, is it uncooked? and I have baked gurnard or trevally as for my fish cos I thought having a fresh source of fish other than canned Tuna will be a good resource in my diet? Please correct me if I'm wrong? Thank you

he doesnt mean eat it raw lol. when you cook rice it expands. 1 cup of raw rice will turn into 2 cups of cooked rice (or something like that). same with rolled oats etc.

fresh fish vs canned fish wont make a difference to your gains. but tuna (canned or fresh) has a high mercury content so dont eat too much tuna if your worried about mercury poisoning - in saying that, ive eaten like 400g tuna per day for 3 months and im fine.

[genetic freek]

Eating white fish is fine, most ppl would eat it per comp.

Just saying if u wanted extra lean cals

[zombietraficker]

Add a cup of carbs to each meal (raw) rice or oats. Add another meal after your last.

Swap out fish for chicken, beef or tuna as its too lean.

Keep it simple

Hey Geneticfreak what do u mean by raw rice, is it uncooked? and I have baked gurnard or trevally as for my fish cos I thought having a fresh source of fish other than canned Tuna will be a good resource in my diet? Please correct me if I'm wrong? Thank you

he doesnt mean eat it raw lol. when you cook rice it expands. 1 cup of raw rice will turn into 2 cups of cooked rice (or something like that). same with rolled oats etc.

fresh fish vs canned fish wont make a difference to your gains. but tuna (canned or fresh) has a high mercury content so dont eat too much tuna if your worried about mercury poisoning - in saying that, ive eaten like 400g tuna per day for 3 months and im fine.

Thanks for your input Student, I have replaced canned tuna with fresh home cooked fish cos I now prefer fresh vs canned..

[zombietraficker]

Eating white fish is fine, most ppl would eat it per comp.

Just saying if u wanted extra lean cals

Thanks for the info Genetic Freak, I've just go into a habit of eating lean fish and meat as for my protein intake and I do consume some of the essential saturated fats as well through other sources of food. I guess if we consume meat with extra fats then its going to be harder later to cut down the fat.