Thread: My diet

You are really starting to look like you have disordered eating issues you might want to deal with.

Originally Posted by thajeepster

Breakfast 6:30 am
1 cup egg beaters w/ 120g mushrooms
1 slice ff swiss cheese
70g oat bran
1 fish oil cap

Increase to 2 fish oil caps.
Add a whole egg or 1-2 tbs linseed meal to your oats.
Swap the oat bran to scotch oats or at least use 50g oatbran and 30g scotch oats.

Mid morning/PRE workout 9:30-10:00
2 slices ezekial Bread
1 pouch tuna
1 tbsp ff mayo
1 slice ff swiss cheese
veggies

Not too bad.
You could add more carbs here via a different carb source - eg: use brown rice or oats instead. You need to consider this meal and your 2 PWO meals (shake + next meal) as the BIG times you want to feed yourself!

Post workout 12:00
1 scoop ON whey
1 cup frozen fruit
30g oat bran

I thought you were going to swap to 40g oats?
Don't use oatbran PWO - too high in fibre. Swap to real oats.
If you increase your calories ANYWHERE - you want them here! And you want GOOD CARBS here!! You could add some skim milk as well.

Lunch 13:00
Home made Protein bar or same as 9:30 meal
1 fish oil cap

Add another fish oil cap.
What is the breakdown of the bar? As long as it has enough carbs/protein then it is fine.

Dinner 16:00-16:30
5 oz chicken or turkey breast
3 cups frozen veggies
3/4 cup brown rice or 60g oat bran
1 fish oil cap

You probably don't need the fishies here. Otherwise it is good.

Snack 19:30
Salad w/ 4 oz Grilled chicken, no dressing or...
2 low carb tortillas w/ 1 pouch tuna and tbsp ff mayo

Add some fats to this meal - use salmon or add some nuts or fish oil caps.

Pre Bed 10:30
1.5 cup FF Cottage Cheese
1 tbsp natty pb

Good.

Totals 240g carbs 250g protein 40g fat

Increase your carbs - if 50-60g of that is fibre you are only getting 180g-190g and that is not enough. Add another 50-60g of NON-FIBRE carbs!

You also want to increase fats - 40g is not enough for someone your size who is trying to add weight. I would think you should get something closer to 60g.

Protein is fine at 250g.

so, less oat bran, more oats, and more fish oil? but i love my oat bran, maybe I could just mix it up a bit i guess.

you think I could start gaining with about 100g more carbs a day?

Originally Posted by thajeepster

so, less oat bran, more oats, and more fish oil? but i love my oat bran, maybe I could just mix it up a bit i guess.

You could still have SOME oatbran (eg: as I suggested, at breakfast add scotch oats AS WELL as oatbran - I do this and I LOVE the combination! )...

And certainly do not have it as a PWO carb source. Go for thinly rolled oats, banana/grapes (high glucose fruits), skim milk, ff/sf yoghurts etc.

More fishies and more fats in general - you want about 60g which is another 20g on top of what you are eating. So have 6-8g fish oil caps/day and then get the rest from nuts, seeds, fatty fish, whole eggs etc.

Originally Posted by Emma-Leigh

You are really starting to look like you have disordered eating issues you might want to deal with.

what can i say, i used to be kinda chubby, then got really cut, now im afraid of getting chubby again... Although I sure dont wanna stay at 150lbs for the rest of my life.

thanks for all the help emma, im going to revise my diet and probobly post it again tommorrow.

Originally Posted by thajeepster

you think I could start gaining with about 100g more carbs a day?

I think you certainly need to increase your carbs... The exact figure that will be required is not set in stone, but I would consider aiming for 2g/pound total at first (which is another 60g on what you have at the moment) and try to get 250g of that being NET carbs... Just increase to this number slowly over the course of a few weeks.

It would also be best if you increased your fats to 60g over a few weeks.

That would take your total up to ~2500 cals (250g net carbs, 250g protein and 60g fat) which would be a much more appropriate STARTING figure for you... You will probably not see weight gain at that calorie level either - so be prepared for the possibility of having to increase your totals again.

If you did have to do that then you would be best increasing your carbs and or fats as your protein is already sufficient.

got it.

Breakfast 6:30 am

4 white 2 whole egg omelet w/ 120g mushrooms
60g oat bran
30g Rolled Oats
2 fish oil cap

Mid morning/PRE workout 9:30-10:00

2 slices ezekial Bread
1 pouch tuna
1 tbsp ff mayo
veggies
1 apple or pear

Post workout 12:00

1 scoop ON whey
1 cup frozen fruit
40g Rolled Oats

Lunch 13:00

same as 9:30 meal
2 fish oil cap

Dinner 16:00-16:30

5 oz chicken or turkey breast
3 servings frozen veggies
3/4 cup brown rice or 60g oat bran

Snack 19:30

Salad w/ 4 oz Grilled chicken or 1 Pouch tuna
2 fish oil caps

Pre Bed 10:30

1.5 cup FF Cottage Cheese
1 tbsp natty pb

how does this look? I still havent figured out the macros, Ill crunch the numbers later.

ok, heres the totals

calories 2505 carbs 293g (net 231 ??? wheres all the fiber coming from?) protein 249g fats 50g

could probobly get more carbs by switching to a regular whole wheat bread (more cals per slice) rather than ezekial. I think that would save me alot of money too.

should I start this diet tomorrow? or do you think that it would have a negative effect on my body to jump up that fast?

how many cals are you eating right now? is it 2200 like your first post in this thread? if so then i would say a 300 jump shouldn't be too bad.

yeah, thats about what i eat now. I guess i should try it tomorrow.

Originally Posted by thajeepster

should I start this diet tomorrow? or do you think that it would have a negative effect on my body to jump up that fast?

I would do it over a process of two weeks - add 150 cals for one week, then another 150 cals over the next.


And yes - I would swap some of that bread to another carb source.

its just much easier for me to bring a sandwich to work than a bowl of rice or something like that, kind of an all in one package.

Originally Posted by thajeepster

its just much easier for me to bring a sandwich to work than a bowl of rice or something like that, kind of an all in one package.

Make yourself a meat loaf/patties out of oatmeal/chick-peas/barley and tuna/chicken/egg whites and vegetables.

Easy all in one meal.

sounds good ill have to try that

Excellent suggestions. A couple things I would add is this

1. Brown Rice is easier to pack down than a bowl of oats or oatbran. Keep the rolled oats for PWO but have more brown rice throughout the day. You can eat more carbs that way.
2. Drink 1-2% milk. As Dante B. would say, it's easier to drink your calories than it is to eat them and this way you are getting additional protein as well.
3. Add some yogurt to your diet somewhere. Make a smoothie, again, drinking your cals will help to pack on some muscle without excess fat.

Excellent advice in this thread