Comment on my diet plz!

TenLeftFingers

I am trying to plan a practical diet that I can both shop for and prepare easily (I have two jobs at the moment so I don't always have time to cook).

I am;
Male
5' inches tall
65 kg
Not training yet. (Did it last year and failed because I wasn't sleeping/eating properly).
My goal is to bulk up and get bigger. I am a hard gainer. Very very thin at the moment.

From one of Gems posts, I calculated that I need to be taking in at least 3400 cals a day to gain weight.

7:00 Porridge (with milk) with raisins & mixed nuts.
9:15 Banana, Boiled Egg, Brown bread w/ butter.
12:30 Brown roll with chicken, potatoe salad, cheese and onion
15:00 Apple, mixed nuts.
17:00 Wholegrain pasta with Tuna/toast and a boiled egg.
19:30 Tinned soup with wholegrain bread

I plan to work in some brown rice in the future as soon as I come up with a recipe. I eat chicken for lunch everyday and dont want to have it again for dinner.

If anyone has any comments, I appreciate it. The only thing I'm really happy with there is the 7:00 meal.

Thanks again,

Merlin

abetarrush

Ha, you're 5 inches tall!


Dont know much about this but it doesnt look great. U not eat after ur 7.30 meal?

The pro's will post soon enough

yomchi

merlin_bar wrote:

I am trying to plan a practical diet that I can both shop for and prepare easily (I have two jobs at the moment so I don't always have time to cook).

I am;
Male
5' inches tall
65 kg
Not training yet. (Did it last year and failed because I wasn't sleeping/eating properly).
My goal is to bulk up and get bigger. I am a hard gainer. Very very thin at the moment.

From one of Gems posts, I calculated that I need to be taking in at least 3400 cals a day to gain weight.

7:00 Porridge (with milk) with raisins & mixed nuts.
9:15 Banana, Boiled Egg, Brown bread w/ butter.
12:30 Brown roll with chicken, potatoe salad, cheese and onion
15:00 Apple, mixed nuts.
17:00 Wholegrain pasta with Tuna/toast and a boiled egg.
19:30 Tinned soup with wholegrain bread

I plan to work in some brown rice in the future as soon as I come up with a recipe. I eat chicken for lunch everyday and dont want to have it again for dinner.

If anyone has any comments, I appreciate it. The only thing I'm really happy with there is the 7:00 meal.

Thanks again,

Merlin

At 65kg's you should be aiming for approx 97.5g of protein per day - round it up to 100g and double that for carbs - 200g per day.
Lets look at your diet..

7:00 Porridge (with milk) with raisins & mixed nuts. - Hardly any protein

Banana, Boiled Egg, Brown bread w/ butter. - Low carb and protein

Brown roll with chicken, potatoe salad, cheese and onion - again low carb and protein

Wholegrain pasta with Tuna/toast and a boiled egg. - probably the best meal of the day

Tinned soup with wholegrain bread - not worth much to you at this time of the day!!

Now try this for a diet.

7am - 50g of porridge, 8 egg whites or a whey shake aiming for 25g of protein/ weight gain supplement

10am - Whey shake or 8 egg ommlette, 5 Liga rusks

1pm - Tin Tuna in Brine, 50g of brown rice with veg

4pm - Chicken Breast or 190g of Turkey mince, brown rice as above and veg

7pm - 8 egg whites

10pm - Whey shake

I always find juicing the veg in the morning and sticking into a shaker for the day helps me gfet my fiberous carbs in.

Anytime you cant make one of these meals supplement with a decent weight gainer like MassX, 645 calories per serving.

abetarrush

I'm 5' 11 and 69KGs

Would this be good for me also????

Also tryin t bulk up, add lean mass

yomchi

abetarrush wrote:

I'm 5' 11 and 69KGs

Would this be good for me also????

Also tryin t bulk up, add lean mass

Sure, multiply 69 by 1.5 and you have your protein throughout the day, carbs should be twice that, and fats should make approx 10% of your daily diet through out the day

TenLeftFingers

Thanks a lot Jon. That's just what I need. I should be in bed by 10:00 every night so I don't eat too late.

Turns out I'm 5' 9" as well - Phew! My calculator had 0 decimal places when I divided 69" by 12

daveirl

This post has been deleted.

yomchi

daveirl wrote:

This post has been deleted.

Yeh should have mentioned casein before bed!

PeadarofAodh

Just wondering: you say you should take a protein shake in the morning and before you go to bed, but if you're doing this is it ok to take a shake (tee hee) before and after your work out as well?

Chucky the tree

You should take one immediatly after your work out. One straight before isnt nessecary.

yomchi

PeadarofAodh wrote:

Just wondering: you say you should take a protein shake in the morning and before you go to bed, but if you're doing this is it ok to take a shake (tee hee) before and after your work out as well?

preserving muscle gains is the secret to a high protein intake. One of the fastest ways of getting protein into your system is by way of a supplement shake.
When you wake in the morning, your body is coming out of an 8 hour (generally) starvation mode, it will have entered into a stage of catabolism in order to preserve itself throughout the night. This is not good for maintaining good muscle gains as the body will delve into your stores of amino acids to feed itself. This is why you will hear of dedicated body builders actually waking during the night to take some amino acids etc.

On waking. when you take a whey shake for example you are replenishing your bodies stores of amino acids, whey being a fast digesting protein with a good amino acid profile - makes it ideal first thing in the morning.

Before bed, you should aim to feed your body slow digesting protein like Casein, which will be absorbed throughout the night hence keeping your amino acid levels in the blood high enough so your body doesn't start dipping into your muscle stores for preservation.

Before training it is important to have a high amino acid level, otherwise you will suffer muscle breakdown during hard weight training, so a lot of people will take some form of amino acid pre trainer before a work out. For example Xplode is a Nitric Oxide stimulator with Branched chain amino acids, or Animal Pak will also have the same - others will just have a whey shake.

Post training is when you will need those amino's more than ever, so immediately after training is said to be the best time to have another shake. Howewver some people just leave it at that - it is important to know that the body also needs a dose of fast acting carbs to replenish glycogen (which the muscles use for energy) whish is stored in the liver. Thats why some people will use a post work out supplement with added dextrose to make up them needed carbs.

Hope that helps

rubadub

Casein costs a far bit more than normal whey powders. I read casein coagulates in the stomach and is digested slowly. Is there anything you could do to normal whey powder to make it digest slower?

Smellyirishman

Drink milk.

Or if you want to use powder then mix it with milk.

Transform

Whats your current exercise/weights program?

Weight lifted, reps sets etc

yomchi

rubadub wrote:

Casein costs a far bit more than normal whey powders. I read casein coagulates in the stomach and is digested slowly. Is there anything you could do to normal whey powder to make it digest slower?

Couple of spoonfuls of peanut butter or mix it with olive oil. the oil should slow the digestion down a bit.