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Critique my diet

  • 15-01-2009 6:10pm
    #1
    Closed Accounts Posts: 90
    ✭✭


    So I've been training at the gym fairly regularly, but never have been able to achieve the goal I set myself 10 years ago, which was to reach 90 kgs with 12% of body fat or less.

    Recently I've realized that I've always had an excuse not to eat healthy (it's too expensive, mom doesn't cook healthy food at home, too time consuming, etc.). Took a step back and re-evaluated my position and realized that I've pretty much run out of excuses. So now, I'm on a proper healthy food diet in addition to the regular gym visits and I've already reaped some benefits from it (regular bowel movements not being the least of them :D )

    Would love some feedback from those in the know as to how I can improve my diet. I'm not into the calorie counting or weighing food (yet), but may eventually do so. Any help would be much appreciated.

    Breakfast:
    Muesli with yogurt and fresh fruit (peaches or strawberries mostly)
    Water or OJ
    Water + 2 scoops of Whey Protein

    Mid-morning snack:
    Fruit platter or bottle of juice

    Lunch:
    Brown sandwich/baguette with double serving of turkey meat or chicken, lettuce, tomato and cucumber

    Afternoon snack:
    Still working on this one. Will try munching on unsalted almonds at some point.

    Dinner:
    Ceasar Salad with chicken or salmon
    Water + 2 scoops of Whey Protein

    What do you guys think? Any further improvements I can make here? Would also like some suggestions on substitutes in case I want to mix things up once in a while.


    Thanks!


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Comments

  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,588 BossArky
    Mod ✭✭✭✭


    What are you doing exercise wise?

    First thing which sticks out is you have 4 scoops of protein a day? That is a lot of extra cals... like ~400.... so not great if you are looking to loose weight.

    Eat more canned tuna --> google thermogenic tuna

    edit.. are you trying to gain or loose weight?


  • Closed Accounts Posts: 90 Nomad81
    ✭✭


    Thanks for the reply BossArky

    I'm trying to gain weight.

    About 180 cm tall and currently weigh roughly 76kgs.

    Was around 65kgs back in the day before I started working out.

    I go to the gym 3 to 4 times a week to do weights. Cardio was never a strong point so that's always been kept at a minimum, probably a total of 60 minutes a week.


  • Closed Accounts Posts: 69 Rocket!
    ✭✭


    Right I havnt calculated your calorific needs or anything(you should though, plenty of online calculators - try fitday.com) but I was 76kg or thereabouts not too long ago(a small bit taller mind) and I eat a whole lot more than that to gain weight. Dont be afraid to overeat. Food is your friend. Especially when your 'bulking' so to speak, make the most of it it! It beats the hell out of being in a calorie deficit!:D

    Right, first of all make sure your eating around 30grams of protein every 3 hours(approx for your weight). Meal two might make better use out of that evening protein shake. Personally I wouldnt bother with a fruit platter of juice except pwo.
    Snacks: Yes, almonds are a great choice. All nuts are on a bulk(and in general!) Get yourself some Meridian Natural Peanut Butter, its mighty stuff.
    Id switch the bread for either some Quinoa, Brown Rice or Pasta, even some plan old oats. I realise its hard to be the one not eating sandwiches at lunchtime though but do your best.
    Cottage Cheese should be there as well. Great prebed meal.

    I was looking for some of my own food logs for someone else, just found them, they might be of help to you:

    Sat was back and delts day: HC
    1). 30g whey, 30g ground oats, 3 egg whites, 1 full egg and some blueberries
    2). Some chicken and lean beef with brown rice
    3). PWO 70g waximaize 30g whey
    4). Veg, chicken and quinoa
    5). 1.5TB peanut butter, 200g cottage cheese, 20g whey
    6). 1 TB olive oil, some lean beef

    Another day last week was: MC
    Meal 1: 2 eggs 2 egg whites, can of tuna
    Meal 2: Chicken fillet/Mince/Turkey with Cauliflower/broccoli/spinach
    Meal 3: 150g cottage cheese, 2 teaspoons of NPB and 20g whey
    Meal 4: Same as two
    Meal 5: PWO 40 g waximaize
    Meal 6: 30g Oats, 30g whey, 3 egg whites and a bit of cottage cheese(pancakes)
    Meal 7: same as meal 3


    Hope this helps mate. Any questions just ask.


  • Registered Users, Registered Users 2 Posts: 2,567 mloc
    ✭✭✭


    Rocket! wrote: »
    Get yourself some Meridian Natural Peanut Butter, its mighty stuff.
    Not to hijack, but I've been looking for a pure peanut butter like that for a while; where do you get yours?


  • Registered Users, Registered Users 2 Posts: 10,176 billyhead
    ✭✭✭✭


    Hi OP,

    You can get the peanut butter in any Health store. I always get this butter in the supermarket

    http://www.kelkin.ie/snack_crunchypeanutbutter.html
    I am just over 6ft and about 73kG at the moment. I was around 65kg about 5 months ago. I am have put on weight with the least amount of fat possible. You will need more calories to bulk.
    I eat around 4000 cals a day. The aim is to get to 12 stone by Easter.
    To get bigger focus on the compound exercises in the gym i.e deadlifts, Squats, Bench, Dips and Chins. 3 days a week should be enough. You could do light cardio the other days to minimize fat gain. If you want to put on weight quickly drink lots of milk and eat lots of nuts such as Almonds, Brazil nuts etc. Cut down on saturated fatty meals. You will need to eat more then what you have suggested however


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  • Closed Accounts Posts: 90 Nomad81
    ✭✭


    Thanks for the reply folks. Some nice info I can build on from your posts

    I'm still a bit too lazy to weigh my food, but whenever I have a salad, it's not one of those you get in Dublin 4 restaurants... They're actually quite big portions (at least by my usual standards).

    Re: the peanut butter, I bought Whole Earth Original Crunchy PB and they seem to be made by Kelkin too. Same bottle, different colour, but nutrition info is exactly the same down to the last gram.

    Went back to the shops 2 nights ago and they were gone, so I bought some of the Kelkin instead.

    Still working on my afternoon snack as peanuts don't seem to do it for me. Getting major Kitkat cravings around 4 in the afternoon. I've stayed away from the evil red ones thus far. :) Maybe I just have to get used to it.


  • Registered Users, Registered Users 2 Posts: 2,567 mloc
    ✭✭✭


    I found the Meridian stuff in the health food shop in Stillorgan, 8 euro for a kg. Not bad value, considering it's literally 100% peanuts; no oil, no sugar, no salt or anything else added. Skins on so should be high in the resveratrol count.


  • Closed Accounts Posts: 90 Nomad81
    ✭✭


    mloc wrote: »
    I found the Meridian stuff in the health food shop in Stillorgan, 8 euro for a kg. Not bad value, considering it's literally 100% peanuts; no oil, no sugar, no salt or anything else added. Skins on so should be high in the resveratrol count.

    Where exactly is this shop? Is it at the Stillorgan shopping centre?

    Edit: found it... it is indeed at the Stillorgan SC, but there's one in Dundrum Town Centre as well, which is great for me.


  • Registered Users, Registered Users 2 Posts: 6,394 Transform
    ✭✭✭


    Post up your current training program in as much detail as possible. Weight, reps, sets etc


  • Registered Users, Registered Users 2 Posts: 82 wackojacko
    ✭✭


    just got meridian organic 30g protein and 46g fat.
    should i stay away from peanut butter if i dont want to put on fat, is it only for bulking?


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