What do you think of my diet?

WhiteWalls

8.00- Bowl of porridge and 6 scrambled eggs.
11.00-Smoothie-Contains about 8 different fruits and vegetables
2.00-2 sandwiches
5.00- Your average dinner with meat and two veg
8.00-Bowl of brown rice

I'm currently 16 stone and 6ft 4". I want to tone up and gain muscle. Am I missing out on anything here in the diet side of things?

Thanks.

Konata

At first glance it's very carb heavy but you need to give a little more info. What's on the sandwiches? What sort of bread do you use? Have you got an exercise regime in place?

To gain muscle you need to eat over your maintenance calories with the focus on protein and fats and also obviously you need to be lifting weights. I can't advise too much on the weights part of things but food wise, I would say you need to swap some of those carbs for more protein and fats. Have you calculated your maintenance calories? Have you calculated how many calories is in the above? If you haven't, that's your first port of call!

silverharp

seems like a lot of food, for breakfast go for a 3 egg omelette and add in veg, mushrooms and the like. Smoothie is ok but should be mostly green veg with berries or an apple as the fruit, piling in bananas or the like everyday will add to your sugar load. Im a big fan of dropping wheat if you want to lose weight so I'd replace the sandwiches with a chicken salad or similar. Dinner is fine but drop the bowl of rice in the evening. Have a handful of nut or tablespoon of peanut butter if you get the munchies.

Alf Veedersane

Go to Scooby's workshop and see what your TDEE is.

Use MyFitnessPal to calculate how much you're getting on board in terms of calories and the breakdown to the macros. You might need to tweak the macros but the calorie intake will guide you on whether you're eating the right amount, too much or too little when compared with your TDEE and what your goals are.

WhiteWalls

Thanks a lot everyone

Ri_Nollaig

silverharp wrote: »

...Have a handful of nut or tablespoon of peanut butter if you get the munchies.

you are a stronger man than me if you can settle for just a handful of nuts or a tablespoon of peanut butter

generic2012

Ri_Nollaig wrote: »

you are a stronger man than me if you can settle for just a handful of nuts or a tablespoon of peanut butter

Preach, brother!

silverharp

Ri_Nollaig wrote: »

you are a stronger man than me if you can settle for just a handful of nuts or a tablespoon of peanut butter

Im not a saint but Ive tried to keep the evening munchies to a minimum, might have a kale shake if Ive been to the gym or other days some yogurt with a bit of fruit, or a piece of cheese with a slice of ham maybe. I'd keep it low carb to be safe

NoQuarter

silverharp wrote: »

Im not a saint but Ive tried to keep the evening munchies to a minimum, might have a kale shake if Ive been to the gym or other days some yogurt with a bit of fruit, or a piece of cheese with a slice of ham maybe. I'd keep it low carb to be safe

I used to roll a slice of roast beef and sliced tomatoes up in an iceberg lettuce leaf. Plenty of salt and pepper. It's unreal, it really is so so tasty.

fat to ripped

Tone up, or gain muscle? You can do both, yeah, but they don't exactly go hand in hand. If you want to gain muscle you'll need a calorie surplus, usually. If you simply want to tone up and reveal muscle, you'll want a calorie deficit.