Diet help

[Andre01]

After a few posts the other day I went back and had to take a long at what I want to achieve this year, I made a comment to my husband about a tattoo that I found on another mans back and that I wanted something like it. He said that I can, if I looked him. So as he does not think that I can do it, I want to prove him wrong. So this year I want to bulk up and gain more muscle. I am currently 93 kgs with 17%BF. I also understand that I am eating more of a cutting diet and I need to eat more. So here is my current plan if I could get some ideas of what to eat more of without gaining too much body fat. I also plan on starting on creatine once it turns up.

Breakfast 0700

Cereal or Rolled Oats (100gm)

Yoghurt (150gm) or Milk (200ml) and Coffee made with Milk, and sugar

Morning Tea 0900

Yoghurt and fruit as above

Lunch 12MD

Chicken (65gm) , Rice (120gm) and Veg

Afternoon Tea 1400 and 1600

2x Ryvita & peanut butter(5gm ea)

Dinner 1800

Meat(130-150gm) , Rice or Potatoes (120gm)

Post Work out Shake

Milk (200ml) & Protein Powder(25gm)

Total Protien- 130gm Total carbs-217.5gm

Many thanks

[Beowulf]

Nowhere near enough food man

I would almost suggest doubling this

Total Protien- 130gm Total carbs-217.5gm

Its unclear if you eat anything before bed or not if your not start doing it.

If you want a rule of thumb eat untill you shit 3 times a day

[mike27]

yeah for sure!

more carbs

more protein

more fats

definatly add a protein source to breakie. 6 eggs maybe

add some almonds,walnuts etc for fats and some protein

what time is ur workout? after dinner?

if it is... u may want to look at eating/adding a pwo meal too

maybe add a pre-bed meal too

cottage cheese and flax oil or a caesin and milk shake

get ur hands on some dextrose to have in ur pwo shake.

up ur protein in ur pwo to 30g's

thats a start

all the best and goodluck

[Andre01]

Thank you for your help. Looks like eating will become a full time job again.

[legacy]

If you want a rule of thumb eat untill you shit 3 times a day

LOL Thats a classic :pfft:

[Andre01]

I dont eat much before bed, but I will start. On my non training days I drink my protein shake before bed.

The reason that I did not include my work out (at this stage it 3 days a week) is that it differs each day, depending on work. Once I get back to school (doing my Nursing training) it should be more even. Also I’m not using the protein that I am eating now so eating more would be a waste of time and money I would assume. I know this as when I pee there is foam in the loo, which does indicate loss of protein or excess protein being removed from my body. As this is slowly becoming less I will be adding more protein to my diet. Thanks again for all your comments, it will give me a start to changing my diet and prove to my Man that he is wrong.

[Tygrrh]

Why are you trying to leech the protein out of your body? This is how I read it, correct me if I'm wrong.

I know this as when I pee there is foam in the loo, which does indicate loss of protein or excess protein being removed from my body. As this is slowly becoming less I will be adding more protein to my diet.

[Andre01]

Why are you trying to leech the protein out of your body? This is how I read it, correct me if I'm wrong.

I know this as when I pee there is foam in the loo, which does indicate loss of protein or excess protein being removed from my body. As this is slowly becoming less I will be adding more protein to my diet.

You body can only use so much, it is one of those things that needs to be replaced everyday. It is a fine line between what your body needs to repair and gain muscle and what you put in without it being excreted. This is why I am slowly increasing my protein levels. As too much to fast then I will just excrete it. I noticed today that I can start putting it up again as per everyone else’s recommendations and I will also start increasing the amount of food that I eat.