new nutrition

[bringthepain]

been givin this from PT, anygood?

breakfast:

1/2 cup rolled oats 1 banana 2 boiled eggs grapefruit juice

snack:

4 wheat crackers with cottage cheese

lunch:

chicken or beef roll

or large tuna salad

pre workout:

protein shake 1 orange

post workout:

protein shake

dinner:

200g chicken or beef with rice or pasta

or salad and veges

whats your guys opinions on this anything i can do to improve?

[teamfatboy]

Um... depends? What's your weight, and goals ?

[bringthepain]

im round 65kgs 5'7 wanting to gain 10kg within 3months

[justhell]

im round 65kgs 5'7 wanting to gain 10kg within 3months

you have to eat heaps of good food(christmas is a good time to bulk up),and eat sum more. :nod: ,so it feels like ya always eating.youll eventually put weight on. 8)

[Flex]

breakfast:

1/2 cup rolled oats 1 banana 2 boiled eggs grapefruit juice

snack:

4 wheat crackers with cottage cheese

lunch:

chicken or beef roll

or large tuna salad

pre workout:

protein shake 1 orange

post workout:

protein shake

dinner:

200g chicken or beef with rice or pasta

or salad and veges

The only way you're going to gain 10kg in 3 months following that diet is if you save all the food and put it in a backpack and wear it when you hop on the scales.

You'd be barely cracking out 1500cals with that diet - double it and you might get there. Any diet that entails eating crackers and drinking fruitjuice is 100% Crapola.

A bit more protein in the morning would be good - eat 4 boiled eggs or preferably a whey protein shake as you need some quick digesting protein in the morning since you've been fasting all night.

Your training for mass and yet there's no carbs in your post workout shake. Add 60g carbs to that (2 banana's, oats, weetbix etc).

Eat this and you'll be better off:

7am Breakfast:

1/2 cup rolled oats, 1/2 cup milk, 1 banana and EITHER 4 boiled eggs or 30g whey protein

10am snack:

Cottage cheese/Tuna/Salmon and Wholemeal Pita Bread, or Protein Shake and Carbs

Midday lunch:

Chicken Breast or 150g beef with 2x Wholemeal rolls or 4x Wholemeal/wholegrain slices bread

or large tuna (180g can) PASTA salad

3pm:

protein shake, 30g carbs

Pretraining - 30g carbs (oats, or maltodextrin based sports drink)

post workout:

protein shake,+ 60 g carbs

dinner:

200g chicken or beef with rice/pasta AND salad AND veges

Before Bed

Protein Shake or 400ml Milk or 150g Cottage Cheese

I haven't added up the cals for this (your PT obviously didn't either) but this will work a lot better.

[bringthepain]

hey thanks for thats i thought i looked a bit small, ill make changes cheers!

[bringthepain]

how much cals should i be eating a day?? im 5'7 65kgs

[atlkiwi]

Like Flex said double the 1500 from the plan the PT gave you so 3000, you need to eat for the weight you want to be not the weight you actually are. 75kg = 165lbs for every lb you should be eating 1g protein so that means you should be eating at least 165g of protein each day.

[bringthepain]

ok thanks ive started eating more and ive made a diray of what im eating