Thread: critique my diet

I'm currently 6' 160, trying to put on weight, this is a breakdown of my meals from yesterday, please feel free to add some pointers, i know i should be eating more, but not sure what, and where to put it in. thanks.

Meal 1
5 egg whites/ 1 whole egg, 1 bowl of oatmeal

Meal 2
Scoop of whey, 1/2 cup oats, 1 banana. (used milk)

Meal 3
Cup of brown rice, can of tuna, medium sized salad

Meal 4 (Postworkout)
2 scoop of whey, 3/4 cup oats. (used water)

Meal 5
8oz chicken breast, cup of broccoli, 2 slices of whole grain bread

Meal 6
1/2 cup of cottage cheese, mixed with grapes

Originally Posted by jumpman23

I'm currently 6' 160, trying to put on weight, this is a breakdown of my meals from yesterday, please feel free to add some pointers, i know i should be eating more, but not sure what, and where to put it in. thanks.

BF%?
Activity level?
How much are you looking to add?

Meal 1
5 egg whites/ 1 whole egg, 1 bowl of oatmeal

How much is 'one bowl'? Whether or not you need more depends partially the quantity of oats.

But you could add some fruit, milk or FF/SF yoghurt (which would add more protein - which you need). eg: berries and skim milk.

I would also add a little more fat - eg: 1 tbs flaxmeal or 2-3 fish oils.

Meal 2
Scoop of whey, 1/2 cup oats, 1 banana. (used milk)

How much milk? This is fine (but it would be better PWO)...
Add some fats to this meal (eg: 0.5 oz walnuts).

Meal 3
Cup of brown rice, can of tuna, medium sized salad

Pretty good. You could do with adding some healthy fats (eg: 0.5 tbs olive oil) if it is a fair way before training (but if you train less than 2 hrs after this meal don't add the fats).

Meal 4 (Postworkout)
2 scoop of whey, 3/4 cup oats. (used water)

Add more carbs here - a banana would be good, as would the grapes in your last meal. Milk would be fine too.

Meal 5
8oz chicken breast, cup of broccoli, 2 slices of whole grain bread

??? 8 oz chicken??!! Decrease this amount... 5-6 oz would be fine. I would swap the bread for a better carb - something like sweet potato would be better. Add some healthy fats eg: 3 fish oils.

Meal 6
1/2 cup of cottage cheese, mixed with grapes

Increase to 1 cup of cc. Add some healthy fats (eg: 1 oz walnuts) and swap the grapes for berries if you still wanted fruit. Grapes would be better PWO (higher glucose fruit with less fibre than berries).