Thread: New And Improved?

After rightly being shot down in flames with my first post (My diet was terrible) can you look at my new regime and see if there is room for improvment? I am from the UK and we have different names for stuff, I have put in brackets what I think you call them in the States.

I am 27. 157 pounds and trying to put on muscle.

Meal 1 - 7am. Protien Shake. 160 calories, 30g protien

Meal 2 - 9am Cereal such as Rice Krispes with a pint of Skimmed milk (non fat milk) 300 cals. 17g Protein.

Meal 3 - 12:30pm Macaroni Cheese (low fat) with a can of Tuna mixed in. And a bread roll with half a tub of low fat cottage cheese. 860 calories. 60g Protein

Meal 4 - 4pm Bread roll with half a tub of low fat cottage cheese. 400 cals. 13g protein

Meal 5 - 8pm Post gym Protein Shake. 230 cals. 48g Protien.

Meal 6 - 10pm Two pre prepared Chicken breasts from the supermarket and 400 grams of Oven Chips (a UK thing like french fries but thicker, not chips as in Lays. 2g of fat per 100g) 900 Calories, 80g protein

Thanking You!

Originally Posted by Woody_London

After rightly being shot down in flames with my first post (My diet was terrible) can you look at my new regime and see if there is room for improvment?

I hate to break it to you, but your diet is still horrible!

Your meals are not balanced at all - you want roughly the same amount of protein in each meal, and at your weight you want to aim for about 240g protein, which is going to mean you need about 40g of protein/meal (a little more in your post-workout shake). Your meals also need a good energy source in each meal, in addition to your protein. So that means a carbohydrate (the best options being GOOD, wholesome, low GI, non-processed carb like whole or rolled grains, legumes, sweet potato... and other things like low-fat dairy and fruits), and/or a healthy fat (unsaturated fats like those from nuts, fatty fish, avocado, olive oil).

Your diet is severely lacking in healthy fats and is completely filled with sources of saturated fats. Although you want fats in your diet (aim for a minimum 0.3g-0.4g of fats per pound body weight, meaning you want at least 50 to 65g) you want most of these to be HEALTHY!!

With that said:

Meal 1 - 7am. Protien Shake. 160 calories, 30g protien

A pitifull breakfast - how do you expect your body to function with this as a breakfast??!! Add some quality carbohydrates. Oats and fruits (berries/apple etc) would be fine. A protein shake is not your best option for protein either - eggs, lean meats, cottage cheese are all better.

Meal 2 - 9am Cereal such as Rice Krispes with a pint of Skimmed milk (non fat milk) 300 cals. 17g Protein.

Rice krispes??!! Try something that isn't packaged in a bright box and wrapped in foil!! Add more protein as well. Try for good carbs, lean proteins.

Meal 3 - 12:30pm Macaroni Cheese (low fat) with a can of Tuna mixed in. And a bread roll with half a tub of low fat cottage cheese. 860 calories. 60g Protein

Ok... So you are near starving yourself all morning and then you suddenly bombard your body with processed high GI carbs and lots of saturated fats??!!

Macaroni cheese??!! Ok if you want to add lots of lardy fat around your waist and you want to fill your arteries with goo, but not beneficial for anything else. The bread roll is also not going to be doing you any good - especially as I doubt it is a pumpernickel or sprouted grain roll!

Good carbs, lean protein and VEGETABLES!!

Meal 4 - 4pm Bread roll with half a tub of low fat cottage cheese. 400 cals. 13g protein

Again with the bread??!! Also, not nearly enough protein, you want nearly double that amount.

Meal 5 - 8pm Post gym Protein Shake. 230 cals. 48g Protien.

You want to eat some good carbs and proteins ~ 1 hr (if a solid meal) or 30mins (if liquid) before hitting the gym... So you might want to look into chaning your meal spacing a little.

For a post-workout shake you want carbs (such as thin rolled oats, high glucose fruits, dairy) and protein.

Meal 6 - 10pm Two pre prepared Chicken breasts from the supermarket and 400 grams of Oven Chips (a UK thing like french fries but thicker, not chips as in Lays. 2g of fat per 100g) 900 Calories, 80g protein

Again - 900 cals??!! Nope. Spread your meals more evenly. No need for 80g of protein either. And chips??!! Who are you kidding?! If you want 'chips' cut sweet potato into wedges and bake them in the oven yourself.

Lastly - WHAT ABOUT VEGETABLES!!

You might also want to consider a pre-bed meal of slow digesting protein and some healthy fats.

So, in summary - It sucks. Try again.