diet plan?

[the great thorax]

hey ive been wrking out for about a year now and wana take it to the next level, i was wondering if someone could help me out with a eating plan,

im 23 about 183cm tall and weigh 87kg

cheers

[Phedder]

Not a lot of info there buddy. What are your goals? Gain weight, lose weight, maintain? Get healthier? etc. Diet is something that depends so heavily on your goals, finances and personal preferences/aversions when it comes to food choices and meal timing etc. How about you write up something you think would suit you, then post it and we can critique it and possibly help you improve it.

[the great thorax]

yeap ill try do tht in the next few days, im looking to gain more muscle mass ect. basicly get bigger, wt sort of info will u need

[Beowulf]

Not a lot of info there buddy. What are your goals? Gain weight, lose weight, maintain? Get healthier? etc. Diet is something that depends so heavily on your goals, finances and personal preferences/aversions when it comes to food choices and meal timing etc. How about you write up something you think would suit you, then post it and we can critique it and possibly help you improve it.

This

[mike27]

what do u eat at the mo?

on 3 meals a day?

post what u eat now

[Phedder]

We're actually similar height and weight, and I find I gain well on about 3500-4000 calories a day. You may be slightly different depending on your LBM, activity levels and lifestyle of course.

Personally an approach I like to take with my diet is meet a minimum of 200g protein, 200g carbs, and 100g fats totaling 2500 calories. That covers the bases, and then I'll add calories in whatever form I like to reach the desired total intake.

Just post up what you're eating now, or what you're planning to eat to bulk up and we can go from there. It's hard to mess up a bulk as long as you're taking in enough calories to gain, but not too many to promote excessive fat gain.

[the great thorax]

i don't realy have a eating plan i sorta just eat whatever but try to stay away from lots of carbs n fatty food, average day would be,

wake up have a bowl of sultana bran, then a protein and creatine shake,

at work for smoko ill have a banana and egg sandwich,

for lunch ill have some fruit and some more sandwiches,

afternoon smoko will be a musli bar or something,

and dinner usaly have chicken or pork or mince or something and 3 diffrent veges to go with it, and then a protine shake after work out,

i used to be a big potato eater but ive cut most of them out.

so yea i don't realy do anything solid and i wanna get a solid eating plan to stick to i think my eatings holding me back at the mo

[Phedder]

So I take it you're not gaining weight eating the way you are? Quite simply you just need to add more calories, but you need to be consistent as well. Not saying you need to eat the same thing everyday (one downfall of many diets I think, they get boring!) But at least make sure you're getting in enough protein carbs and fats a day. You may want to start counting calories, just for a week or so until you get an idea of what foods contain what and how much you're taking in a day. Like I said earlier 200g protein, 200g carbs and 100g fats a day would be a good minimum to meet, then add more of whatever you want from there to start gaining.

Proteins; Meat, fish, eggs, whey, milk, cottage cheese

Carbs; oats, potatoes, kumara, rice, breads, beans, weetbix, fruits, veges, milk

Fats; Fatty meats and fish, eggs, avocados, olive oil, coconut or palm oils, butter, full fat milk, mixed nuts

By no means an exhaustive list, but those are a few things to get you started. Pick what you like and can afford and sort enough of it to get in those minimums a day + more of whatever you like.

[Beowulf]

Do you find that 200gm of CHO is enough bro?

[Phedder]

Do you find that 200gm of CHO is enough bro?

That is a minimum, but there are quite a few days where my protein and fat intake will be what adds extra cals and I find 200gm to be fine. I always have plenty of energy and feel great, which I'm sure the reasonably high fat intake helps with. On the days where I have roughly 200gm (never strictly count myself) the only direct carb sources will be about 100 grams of oats in milk with a banana for breakfast, maybe some sandwhiches for lunch and the potato or pumpkin mum cooks with dinner. Plus fibrous veges and carbs in cottage cheese etc.

I did a few weeks of relatively strict cutting on roughly those macros I posted and honestly didn't feel any different than when I'm at maintenance or bulking. A decent fat intake, with plenty of veges to help add bulk and keep you full makes a huge difference I think. Was also semi-IFing which helped greatly with hunger and energy as well I think, screw 6 snacks a day, I want filling meals :nod:

[keif]

hi, you need (high protien midium carb low fat diet) there is my advice

10 am Breakfast

2 eggs boiled + 2 brown bread + cheese light or cornflakes + low fat milk

1pm Snack 1

Low fat Milk/Yoghurt + Almonds or apple or banana

3pm Lunch

(Grilled or Boiled) ½ skin less Chicken or 300g Meat or 400g Fish + Steam rice + SALAD

6pm Snack 3

Orange/ Almonds/Apple + Low Fat Yoghurt/milk

8pm DINNER

(Grilled) 400g Fish or ½ Chicken or 200 g meats + 100 gm boiled rice SALAD

11pm Snack 4

Trim Yoghurt/ low fat milk shake/ + NUTS 0R ½ SANDWICH brown bread or whole meal