Diet Question

K09

Hi,

I have been trying to put on weight (i.e. muscle). I have got up to 12st , which is what I wanted.

However, now I have noticed I am beginning to get a belly. I was drinking a lot of full fat milk to get me up to 12st (along the lines of GOMAD) but the past few weeks I have started to develop a belly.

Any tips to get back to my previous flat tummy?

Here'sa sample of my diet...

9am - Porridge w milk & banana
11am - 2slices brown toast w butter/jam
12pm - orange
1.30pm - 2 small brown baps w egg mayo, chicken, cheese. glass milk
3pm - apple/orange
5pm - tea w chocolate bar
8pm - chicken stirfry or lasagne or pasta
10pm - cornflakes w milk

I have tried cutting down on carbs but find myself hungry a lot during the day. And I do weights twice a week with running 2-3 days.
I drink around 2litres of water a day.

Thanks.

EileenG

Why do you think that diet will give you muscles? It's remarkably low in protein, and you need a fair bit of protein to build muscle.

You've only got two meals with any significant protein, and I'm willing to bet that the lunch has very small portions of eggs or chicken.

K09

EileenG wrote: »

Why do you think that diet will give you muscles? It's remarkably low in protein, and you need a fair bit of protein to build muscle.

You've only got two meals with any significant protein, and I'm willing to bet that the lunch has very small portions of eggs or chicken.

Hi,
I have been drinking 1-2 litres of milk a day. But maybe I need more protein?

Any recommendations where to add it? Would protein shake help?
Thanks.

EileenG

I'd add in a couple of eggs at breakfast, and rather than all those bread and toast and baps, add in cottage cheese and tuna and steak. I get the feeling that your portions of chicken etc are pretty small.

You could have a protein shake after the gym, but I wouldn't bother apart from that.

Have you tried putting your food into www.fitday.com or www.myfitnesspal.com and seeing what it adds up to, and what amount of protein and carbs etc you are eating?

colman1212

If you are trying to build muscle you should have protein in every meal. Whether its from chicken, eggs, nuts, fish, beef.

You have far too much carbs and sugar in your diet.

Cut out the jam, chocolate bar, mayo, cornflakes, sugar in tea,
Replace apple/orange with nuts.
Get eggs/omelette in at breakfast.
Maybe even get in a protein shake after the gym and lose the cornflakes at 10. It's a pretty poor diet to be honest.

When you look at each meal you should consider what % of the meal is made up from protein/carbs(sugars)/fats.

K09

colman1212 wrote: »

If you are trying to build muscle you should have protein in every meal. Whether its from chicken, eggs, nuts, fish, beef.

You have far too much carbs and sugar in your diet.

Cut out the jam, chocolate bar, mayo, cornflakes, sugar in tea,
Replace apple/orange with nuts.
Get eggs/omelette in at breakfast.
Maybe even get in a protein shake after the gym and lose the cornflakes at 10. It's a pretty poor diet to be honest.

When you look at each meal you should consider what % of the meal is made up from protein/carbs(sugars)/fats.

Poor diet!? I actually thought it was a decent diet but there you go.

Apple/Orange not good? Thought I was getting in my 5 a day with them? Or should I be sticking to veg?

I have been eating the carbs to boost my calorie intake. I'm just below 12st and 5' 11" and have been told when training that I need to get 3500-4k in calories.

Also what kind of nuts are good?

Thanks.

EileenG

Most of your five a day should be veg, not fruit, and when you do eat fruit, look for the lower-gi ones (which are often the local fruit).

Almonds are good.

K09

Hi,
Below is an update on my diet. Would appreciate any further suggestions. Thanks!!

9am - Porridge w milk & banana
11am - tea w milk, 2slices brown toast w butter/jam
12pm - orange, Seed Mix (throughout afternoon)
1.30pm - lasagne with salad OR brown bread sandwich w chicken, lettuce, tomato, OR brown bread sandwich with boiled egg, cheese, salad; and 1glass low fat milk
4pm - orange, yoghurt
4.30pm - 2rivita crackers with cottage cheese
7pm - 1rivita with hummus
8pm - chicken stir fry OR chicken with pasta and tomato sauce OR 3egg omelette OR salmon w baked potato
9pm - green tea w 1biscuit
10pm - casein w 700ml low fat milk

Gummy Panda

K09 wrote: »

Hi,
Below is an update on my diet. Would appreciate any further suggestions. Thanks!!

9am - Porridge w milk & banana
11am - tea w milk, 2slices brown toast w butter/jam
12pm - orange, Seed Mix (throughout afternoon)
1.30pm - lasagne with salad OR brown bread sandwich w chicken, lettuce, tomato, OR brown bread sandwich with boiled egg, cheese, salad; and 1glass low fat milk
4pm - orange, yoghurt
4.30pm - 2rivita crackers with cottage cheese
7pm - 1rivita with hummus
8pm - chicken stir fry OR chicken with pasta and tomato sauce OR 3egg omelette OR salmon w baked potato
9pm - green tea w 1biscuit
10pm - casein w 700ml low fat milk

Cut back on brown bread. At 11am have oat cakes instead.