My Diet - Advice appreciated

[Mike62]

Hey guys, i'm a high school student in my last month of 7th form and about to sit exams. So my diet is just me trying to be realistic with my time schedule from study, work, sport, gym. My goal is to bulk up for summer, atm i am sitting on 72KG, 13% BF, and i am approx 172cm. I have a decent upper body but my stomach area is carrying a bit of fat. Not sure if mass gainer or something along those lines is suitable for me as i do not want to become fatter. But in saying that i am very fresh on the scene so all advice would be greatly appreciated!

8.00AM BREAKFAST -

Oatmeal

Black Coffee - no sugar

Banana

Multi Vitamin

11.00AM BREAK -

Egg Sandwichs x 2

Apple

1.50PM 2ND BREAK -

Protein Shake

Muesli Bar

Banana

3.30PM

Handful of self-made scroggin

*Hit the gym till about 4.30* as work have work at 5

4.30PM

Protein Shake + Creatine

BCAA tabs x 2

7.30PM DINNER

Some form of meat red/white

mixed vegetables

Cheers guys your advice would be really appreciated! :pfft:

[sharpie]

Hey mike bro your @ 13% bodyfat you dont need 2 bulk up you'll just increase your bodyfat an bro you dont want that trust me i know.

Bro your diet is ok i would change a few things ie

breakfast try this

3/4 cup rolled oats

1/2 tin fruit in juice

1 scoop protein powder any flavour

mix it together.

1 bagel with jam

meal 2

Chicken salad sandwiche on wholemeal bread

1 large apple

Wholemeal bread an the apple slow digesting carbs keeps you fleeing fulla for longer.

meal 3

Bro do some rice 1 cup cooked or 200grms kumara with tuna dont like tuna 150grms of chicken and a salad.

your other meals are fine i would have a protein shake before retiring.

notice i cut out the bananas your carbs were a little 2 high for your bodyfat %.

Hope this helped dude

[PeterDolan]

Keep the banana in an take out the tinned fruit or bagel with jam.

The shake that sharpie recommended before bed, give it an hour after consuming it before going to sleep. I'd also add 2tbsp of peanut butter to that

Your 3.30 meal needs to be removed completely

Try and get 150g of meat per meal whenever having meat, roughly the size of a medium chicken breast

Post workout I'd do this 5g BCAA's (try get hold of some glutamine too but you are a student so no biggie if it's too expensive) and 30g simple carbs. If you can get you hands on straight dextrose then awesome, if not the a drink like powerade etc (half should have about 32gs?)

Then 15-30mins after have the shake with some more carbs, maybe oats again. All I can think of for now, hit us back with any questions

[Flex]

Hey mike bro your @ 13% bodyfat you dont need 2 bulk up you'll just increase your bodyfat an bro you dont want that trust me i know.

Bro your diet is ok i would change a few things ie

breakfast try this

3/4 cup rolled oats

1/2 tin fruit in juice

1 scoop protein powder any flavour

mix it together.

1 bagel with jam

meal 2

Chicken salad sandwiche on wholemeal bread

1 large apple

Wholemeal bread an the apple slow digesting carbs keeps you fleeing fulla for longer.

meal 3

Bro do some rice 1 cup cooked or 200grms kumara with tuna dont like tuna 150grms of chicken and a salad.

your other meals are fine i would have a protein shake before retiring.

notice i cut out the bananas your carbs were a little 2 high for your bodyfat %.

Hope this helped dude

Mate that's the most bullshit advice I've read in a long time. You cut out the banana from his protein shake because he's 13% bodyfat and yet add in a BAGEL with jam and 1/2 can of Fruit in Juice. I mean like what kind of advice is that. Bagels are terrible, full of fat and over refined carbs, and tinned fruit is so full of sugar it's not funny and yet you want him to cut out one banana.

Mike62 don't do any of that. Just add some protein for breakfast like a protein shake or 4 eggs and you'll be sweet. If your current calorie intake is maintanence eg you aren't gaining nor losing weight with what you are eating then you could up your calorie intake a little to help with leanweight gain - easiest way to do it is just to add an extra whey protein shake in each day with 300ml milk. You'll be adding about 300cals/day with that. Do that for 3 weeks or so and see if you start adding any weight. After 3 weeks if yu aren't gaining what you want add another 150cals/day (150mls of milk) every two weeks and watch your weight. If you start gaining too much weight drop back by 150cals/day, if not gaining enough just increase by 150cals/day every two weeks until you are gaining at the rate you want.

[Chemo]

Destroyed by flex O___O"

Fair call though, canned fruit is pretty much canned sugar.

Its cool to add more KJs in the morning but I wouldn't go to the extent of adding high GI sugary crap. High GI foods are best taken after training to minimize the fat storage, you can get away with a little in the morning but I try to avoid it anyway. Especially if you are not going to be very active after it. I work a desk job so i keep my breaky pretty carb tame. Maybe a larger serving of oats, definitely some whey or a combination of whole eggs and egg whites.

I noticed you aren't getting a terrible amount of fats in there, perhaps supplement with some fish oil caps. Natural fats from meat, and PB at night is a good choice

Some other food id like to see in your diet.

Veg, especially broccoli!

Meat - canned tuna is convenient if you like the taste

Cottage cheese at night or casein formula

[Mike62]

Thanks everyone for your input and advice! Very much appreciated. I will update in a couple weeks time to see how things are going.

Cheers

Mike