Enough?

[Cameron_R]

Hi,

I'm 70kgs, 175cm (ish) and trying to put on some weight slowly.

At the moment I'm in the gym weight training about 4 times a week (some weeks 3, some 5)

On an average day I'll eat:

- 7am: Bowl of muesli with half a banana and trim milk

- 8am: Flat white coffee with trim milk

- 10am: Flat white coffee with trim milk and a carrot

- 12 noon: One can of Salmon (90gms I think) and a pack of Hokkien noodles with a handful of broccoli

- 3pm: One of those chocolate covered Muesli bars

- 5pm: an Orange and a kiwi fruit

- 8pm: A large plate of dinner (anything from Lamb shank in Italian style sauce with beans and veggies, to pasta, to chicken slow cooked with potatoes .... anything really).

- 9:30pm: about 8 pieces of chocolate

Because I am incapable of any structure at all in my personal life my diet varies. E.g. today I've eaten 3 boiled eggs as well as the above just because the eggs have been in the fridge too long.

So the point of my post is to ask, does this sound like the right amount and types of food to help me gain weight slowly or am I way off?

TIA

[nate225]

Hi,

I'm 70kgs, 175cm (ish) and trying to put on some weight slowly.

At the moment I'm in the gym weight training about 4 times a week (some weeks 3, some 5)

On an average day I'll eat:

- 7am: Bowl of muesli with half a banana and trim milk

- 8am: Flat white coffee with trim milk

- 10am: Flat white coffee with trim milk and a carrot

- 12 noon: One can of Salmon (90gms I think) and a pack of Hokkien noodles with a handful of broccoli

- 3pm: One of those chocolate covered Muesli bars

- 5pm: an Orange and a kiwi fruit

- 8pm: A large plate of dinner (anything from Lamb shank in Italian style sauce with beans and veggies, to pasta, to chicken slow cooked with potatoes .... anything really).

- 9:30pm: about 8 pieces of chocolate

Because I am incapable of any structure at all in my personal life my diet varies. E.g. today I've eaten 3 boiled eggs as well as the above just because the eggs have been in the fridge too long.

So the point of my post is to ask, does this sound like the right amount and types of food to help me gain weight slowly or am I way off?

TIA

You should probably swap the flat white for a soy latte Cameron........ sorry couldn't help myself! :pfft:

NO.

Nowehere near. That looks like the average day's eating for an 8 year old girl to be frank.

Read a few other threads in the nutrition section, start thinking 5-7 small meals a day each containing carbs, protein & fats. Have a look around, I'm sure one of the others will suggest a diet plan for you but if you can tailor one to suit yourself it'll be easier to stick with.

Nate

[Phedder]

No where near enough protein or good fats, and way too many carbs. You should be aiming for a minimum of 160g protein and 80g fats daily. I'd completely restructure that diet to be honest. Your only significant protein is at noon and 8pm. That's barely enough to replace your bodies normal protein turn over, and you're trying to gain muscle. Give your body something to build that muscle from! More meat, fish, eggs, cottage cheese, mixed nuts, peanut butter, olive oil, milk, pasta, kumara, rice etc. optimally every meal should have a good amount of protein, fats, and carbs. Meals before and after your workout should have the most carbs, and the other meals should be dominated by proteins and fats.

[Cameron_R]

Thanks guys. Wanted to know if I was in the ball park ... sounds like I'm in the wrong city

Tonight a mate lent me "Better than Steroids" by Dr Warren Willey. Looks like it'll cover a lot of the basics I need to know.

[Cameron_R]

Take 2 ...

I'm trying to eat more. To be honest it's damn hard work! How does this stack up

7am: Bowl of muesli with half a banana and trim milk

8am: Flat white coffee with trim milk

10am: One scoop of protein powder with water, and either an apple or carrot

12 noon: One can of Tuna in olive oil (185gms) and a pack of Hokkien noodles with a handful of broccoli and a handful of mushrooms

3pm: A cottage cheese and salami sandwich

5pm: Chocolate covered muesli bar, an Orange and a kiwi fruit

7pm: Post work out protein shake with 1.5 scoops, with water.

8pm: Dinner (tonight's going to be grilled chicken breast with salad)

9:30pm: about 4 pieces of chocolate

Am I even getting close yet?

TIA

[PeterDolan]

I'm gonna say no but someone else might have a more positive view

[Cameron_R]

Bugger. I'm feeling stuffed most of the day with that lot ... any tips for me to be able to fit more in and over come the full/bloated feeling?

[PeterDolan]

Get rid of the crap food

[Phedder]

It's definitely better than it was, but still not quite there. You still need some protein in the morning, I'd swap the muesli for oats and either have a few whole eggs as well or add a scoop of protein powder to your oats. Rice instead of those noodles would be a better choice. A Handful of mixed nuts instead of that chocolate covered muesli bar wouldn't go amiss either, and chuck some olive oil on that salad. If you find that you're still not gaining enough weight could use milk instead of water with your shakes, tastes better also.

Definitely an improvement though, don't want to make the changes too drastic as you have to be able to live with it as well. No good hating your diet!

[Cameron_R]

Thanks guys. I didn't think it would be such a mind shift.

With other sports that need LOTS of carbs being my main focus for so long the move away from carb city is a real mind shift.

My first reaction to PD's comment on getting rid of the crap food was 'what the hell are you talking about, there isn't any crap there (a tiny bit of chocolate!)' .... but I'm slowly getting it ... different goals mean different paths. Mandatory food for Roger Federer could be considered crap.

I like the suggestions of oats instead of muesli and rice instead of the noodles (both'll save me cash!).

Should I worry about Cholesterol in the eggs if I eat say 2 hard boiled eggs every day? What about 4?

[trainlikeadog]

way too much junk in this diet bro...

[Phedder]

When trying to build muscle and get stronger I think its more important to meet protein and fat needs, then you can fill in the rest with carbs, or whatever you like really. Don't worry at all about the eggs, 4 would be a great amount to add.

[Cameron_R]

Thanks again Phedder.

way too much junk in this diet bro...

Seriously? besides one muesli bar and some chocolate what else is junk?

Wrong for my purposes, sure, but "junk"?!?