A bit of help with my diet please?

[Lazarus]

I have currently been on the following diet now for around 6 weeks and have put on 5kgs, so at the moment I weigh 71kg. Before I started I had a BF% of 8 but have noticed that has increased a small amount. For the past 8 years I ate half of what I am now, so at times it feels like a struggle. Anyway, if I could be pointed in the right direction food wise for gaining mass that would be great, my current diet is as follows;

6.00am

Protein shake with 220ml skim milk

Wholegrain toast with peanut butter

1 x egg white

9.30am

100g can of creamed rice

1 x banana

1 x egg white

1 x kiwifruit

12pm

Wholegrain sandwich with slice of chicken breast & cottage cheese

1 x 85g chop chop chicken

1 x 150g yoghurt

3.00pm

1 x apple

1 x egg white

During my 3 meals in the day I go through 100gm of mixed nuts

(peanuts, cashews, almonds), also 1.5L of water and take 2 vitamin C tablets.

5.00pm

Straight after training I have a creatine drink with 300ml of water

5.30pm

Protein shake with 220ml skim milk

For tea I have 200g of chicken or fish with mixed veges (broccoli)

Usually for the rest of the night I drink water.

So I roughly get 194g of protein, 250g carbs, 2500 calories.

Any help would be greatly appreciated!

[Pseudonym]

Well done for doing the maths! It's something I really need to do for myself, but haven't got around to yet. :oops:

What you've got there looks pretty good. My mian concern is a lack of protein in your 9.30 and 3pm meals. From memory, one egg white has just 3-4g of protein, so that's really not going to cut it. You need to find a way to increase that.

[boostinggtir]

You need to be eating alot more. You've got the meal timing down, but the quantity is lacking. I'd be having 4 whole eggs in the morning an up the egg intake more as you able to stomach it. I personally find the whole grain bread hard to eat first thing in the morning, you might find it easier blending a cup of oats with your shake.

Here's what I'd do.

1. Double shake with 1 cup of oats in the blender, fruit.

2. 4-6 whole eggs + 2 whole grain toast or oats again

3. 160chopchop + lage helping of white rice or 2 red potatoes

4. chopchop or steak + age helping of white rice or 2 red potatoes

5. Chopchop or steak or other meat, brown or white rice or potatoes.

6. Another meal of real food it you can.(meat an carbs)

7 shake with milk before bed. or even just milk.

Other tips to get exta cals in. add olive oil (healthy fat) in shake or just drink a table spoon or so during the day. Also peanut butter, tables spoons of it (healthy fat). Cups of full fat milk help also.

You can make really fast gains from where you are at if you eating an training is down. The more cals you've eaten pre train, the stronger you'll be an bigger you'll grown. Good luck

[Lazarus]

Thanks a lot you two. This has been the first week where I havn`t felt full and sick from eating this diet, it has been a bit of a shock to the system! I will definately increase the eggs and get some oats in there and maybe another chop chop (wholegrain mustard).

[boostinggtir]

160gram not 85gram chopchops.

[Lazarus]

160gram not 85gram chopchops.

Yea I thought that might be suggested... and so the weekly grocery bill climbs. (I should just buy chicken from the deli, but cans are so much easier to prepare!)