My Diet, please help

[Simo]

Meal 1.

Oats + Milk or

4 egg whites (2 yolks) + Toast + Milk

Meal 2.

Spaghetti + Toast

Meal 3.

Pasta (beef or chicken and veges)

Meal 4.

Chicken + Rice (approx)

Meal 5.

Protein Shake + Milk

Energy 11908KJ 2850Cal

Carbs 360.4g

Protein 191.50

Fat 86.9g

This is basically it, on a good day, can be a little worse if im lazy and cant prepare food. the totals are only rough values, couldnt find the info for the chicken so just guessed. im thinking il need to add another meal to make up the extra Cals.

Any comments or helpful info would be great. Oh and im trying to bulk, and im about 10-12% BF, 6 foot and 74KG (try to get to 85KG), if that helps. Cheers

[deegee]

Not enough solid food there for my likeing, up the protien more, add another 100gms you could up the cals too, does depend on how worried you are on added BF.

If you want to bulf you really need to be forcing the food in

[bleat]

Meal 1.

Oats + Milk or

4 egg whites (2 yolks) + Toast + Milk

Meal 2.

Spaghetti + Toast

Meal 3.

Pasta (beef or chicken and veges)

Meal 4.

Chicken + Rice (approx)

Meal 5.

Protein Shake + Milk

Energy 11908KJ 2850Cal

Carbs 360.4g

Protein 191.50

Fat 86.9g

Looks pretty good, although I had similar stats to you when I first started playing with my diet, and I only started gaining size when I increased everything up to consistantly over 4500/5000 calories.

I reckon:

-Have a single serving of protein powder for breakfast when you're having the oats and milk, and a couple of pieces of toast.

-Make sure you're having several pieces of toast with that Spaghetti- actually bugger the Spaghetti, have Baked Beans instead.

-Add a cup of oats to that shake for meal 5.

-Take a shake in after you train- with oats blended in.

[Growth]

Yeah like the others have said, if you arent putting on weight then you need to up your calories. Add another 250cals every week till you see a change on the scales, once you do then hold that amount of calories until you plateu again, then up them again, and so on.

The macro split looks alright, how much of the fat is saturated?

Also i agree with deegee, i would be looking for more protein, so that would be a good place to start upping the calories. I find it easy sometimes to cook up some skinless chicken breast in the morning, wrap it in gladwrap and just keep it on me for a snack, if i get the munchies i just eat some of the chicken between meals.

Id say cap the carbs as what they are at now, add in 100g more protein, another 30-40g of good fat, EFAs etc, and see how that goes. Bear in mind that 30g of fat and 100g of protein is alot of calories, around 650, but if you havent been gaining for a while a nice 500 odd calories should help kickstart those gains.

Also if you posted up your hieght, weight, bf etc, what your goals are long term and short, workout regime. You might as well go for a journal it will be easier for people to offer advise.

[Simo]

Cheers guys,

Yeh thats pretty much what i thought, more chicken is good i can eat heaps of that.

Growth, will start a journal soon, im still tinkering with the workout a bit.

Thanks for the help

[Pseudonym]

I won't repeat what everyone else has already said - but they're right.

You could focus on Meal 2 as a good place to put some more protein. There's not much in spaghetti on toast (unless you have mince or something with that?). If you swapped to baked beans as Bleat suggested, that would help... and/or just add some meat here.

You could also consider adding another meal or two. Avoid going for more than three hours without eating.

[Growth]

You could also consider adding another meal or two. Avoid going for more than three hours without eating.

^^^^^^^^ This guy knows his stuff.

[DumBelle]

Add more veggies. Preferably the green type such as broccoli, spinach, silver beet, asparagus etc.

[carma]

Hi Simo

I agree with most of the comments from the others.......

-Protein in meal 2, and maybe up the protein in your diet in general.

-Veges, veges, veges.

-Add in some EFAs in the form of flaxseed oil or something similar.

- If you feel you need to add in more carbs, just remember to try and keep the majority of them clean. Oats, brown rice, kumara, etc.

[Simo]

Cheers guys,

That all sounds like good advice, one question tho, why baked beans over spaghetti...

Also any ideas on how to make brown rice taste good, i am still on the white rice, ive tired brown rice a few times, but i just cant make it taste good.

[jono]

Hi Simo

I agree with most of the comments from the others.......

-Protein in meal 2, and maybe up the protein in your diet in general.

-Veges, veges, veges.

-Add in some EFAs in the form of flaxseed oil or something similar.

- If you feel you need to add in more carbs, just remember to try and keep the majority of them clean. Oats, brown rice, kumara, etc.

i agree with this

[jono]

Cheers guys,

That all sounds like good advice, one question tho, why baked beans over spaghetti...

Also any ideas on how to make brown rice taste good, i am still on the white rice, ive tired brown rice a few times, but i just cant make it taste good.

as for the taste of brown rice, just make your self eat it. who cares about the taste.

or if you dont want to do this.. you could find some sort of spice of somthing at the supermarket

[bleat]

Cheers guys,

That all sounds like good advice, one question tho, why baked beans over spaghetti...

Also any ideas on how to make brown rice taste good, i am still on the white rice, ive tired brown rice a few times, but i just cant make it taste good.

Take a look on the back of the packet of the two There is just a whole heap more nutritional value in baked beans.

As for the brown rice as Jono said- Just knock it back, it's about pushing yourself!

[Tammy]

baked beans have a lot more protein than spaghetti, they also have more fibre and more nutritional value. I wouldn't be too concerned about veges if I were you, cos they will fill you up alot quicker than anything else due to their fibre content and you wont be able to get as much food into yourself. If you are eating heaps of carbs etc then you should be able to get the majority of nutrients that the vegies would be providing. Only thing I would say would be to make sure you are having some fruit/fruit juice to get enough vit c as requirements increase with exercise - blackcurrant juice is fantastic for keeping up vit c levels and gets rid of colds real quick!!

[DumBelle]

I prefer brown rice as it tastes nutty. I can actually eat borwn rice for breakfast with milk and some honey and it's really nice. Nicer than oats actually. I cook a large batch up and cook it for over 45 minutes or more so it is quite soft and I keep it in the fridge in the small containers I used to put baby food in. You can actually stack about 12 up for the whole week in the exact portion and you can freeze them and just pull them out the day before. Dead easy.

[deegee]

I cant believe you prefer rice to oats! Well I suppose some people do I mean can 1.2 billion chinese really be wrong? I find I can take oats any time of the day where as rice is just an eavning thing for me.

[Simo]

Yeh il take oats over rice anyday, but whatever floats ya boat i guess.

Im with you tammy on the veges thing, they just take up space where better food should be going.

Im going to get some baked beans right now,

Good idea Dumbelle about the rice, if i store it up then it would be way easier, cooking it every day is just silly now that i think about it. Cheers for that. :nod:

[Tammy]

Don't get me wrong veges have there place and I personally eat heaps of them. But Ihtink they are more important for females who generally can'e eat as much as males. They therefore play a more important role in the supply of nutrients and females for fibre. Obviously they are improtant in the prevention of some diseases but for you body building males who are bulking and trying to get as much food as poss in they just take up too much space really!!!

I'm with you on the oats too, would have them over rice anyday, rice has to be covered in indian curry for me to even go near it!!!!!

[Simo]

Yeh no worries tammy, i eat some veges everyday, i do realise they are important, yeh just eat more of other stuff, any thoughts on what veges i should have, cause at the mo im just using the frozen mix kind, :oops: are fresh veges any better...

[Pseudonym]

Funny you should ask... just the other day I heard a nutritionist say snap-frozen veges often had higher nutrient levels than "fresh" veges that have been sitting in the supermarket or the fridge for several days. The vitamin C content (for example) of a vegetable decreases steadily from the time it was picked - but if it's snap-frozen, the vitamin C is maintained for much longer, apparently...

(Having said that, if you can get fresh veges and use them fresh, then that's probably better still)

[deegee]

I dont think those frozen veges are better than fresh it is a while before they are processed anyway, the ones fresh from the shop will not have been sitting there weeks or anything.

Having said that any king of veges are better than none but I am not looking at veges as a source of vits anyway.

[Tammy]

In general those snap frozen veges are pretty good. Howver, if you are going to boil the pulp out of them in a whole lot of water then you will lose a lot of valuable nutrients, mainly the water soluble ones such as vit c. That is why microwaving/steaming/boiling in a small amount of water is the best way to cook them to presearve nutrients. Fresh is always best but you are right the longer they are left to sit the less nutrient value they will have