Another 'Take a look at my diet' thread

[GotPump]

Sorry to add another one of these threads but I'm not sure that my diet is good enough for my goals. I'm on a bulk, I'm 6'2" and 187lb so I do neet to add as much bulk as I can. Here is my diet now.

Meal 1: 12 Weet-Bix (Aussies will know what these are - brekkie of champions) with 500mL milk.
Meal 2: PWO Shake - 30g Whey protein, 300mL milk, 75g oats, creatine
Meal 3: 5 whole eggs, 4 slices wholemeal bread
Meal 4: 100g rice, 120g tuna
Meal 5: Dinner - I still live at home so Mum cooks dinner most of the time, but it's always something with meat (chicken, steak etc) in it with plenty of veggies and potatoes)
Meal 6: 30g Whey protein w/ 300mL milk + 1 banana
There is also sometimes a Meal 7 depending on how early I wake up. This meal is usually a cheat meal - I might grab a chicken burger from Hungry Jacks or something)

Any help/tips/advice/info/whatever on my diet would be very much appreciated.

[ASSPUNCTURE]

you need to do two things to get huge


1) use simple sugar for post workout carb source

2) move to USA and get big on real food and drugs

[furion joe]

Overall, it looks pretty good. Just a few things I see:

Meal 3 - a lot of whole eggs, you might want to cut back on some of the yolks and add a some healthy fats instead, nat PB might be a good choice there.

Meal 4 - the tuna and rice, add some veggies like broccoli, cauliflower, green beans, etc. And add some healthy fats, like olive oil or flax seed oil, depending on your taste. (Also, what kind of rice? White, brown, etc.)

I would switch meal 3 and 4 - the tuna and rice would be a better post pwo meal IMO.

Meal 5 - what kind of potatoes? (white, red, sweet, etc)

Meal 6 - you'd be better off using a casein based protein powder (slower digestion and absorption rate) mixed with the whey and add some more healthy fats - nat pb or flax.

Other meals - What kind of milk? (whole, 2%, 1%)

And how often do you have that cheat meal? Only on days you can fit it in?

It would be a good idea to post your macro-nutrient (pro/carb/fat) totals for the day; sometimes it's a little easier to see what needs improvement.

[Emma-Leigh]

Meal 1: 12 Weet-Bix (Aussies will know what these are - brekkie of champions) with 500mL milk.

Add more complete protein - you only have the 16g from your milk. So things such as protein powder, some eggs, some cottage cheese etc.

I would swap to oats as well - I'm Aussie and I KNOW that Weetbix is far from the breakfast of champions! I would also add some fruit and some healthy fats (eg: add a berries and some walnuts to your oats)

Meal 2: PWO Shake - 30g Whey protein, 300mL milk, 75g oats, creatine

You do not need to go for dextrose or the like, but I would decrease the milk slightly and add some more carbs. A banana would be ideal.

Meal 3: 5 whole eggs, 4 slices wholemeal bread

5 WHOLE eggs? ARggg... Um... What about 2 whole eggs + 6 whites.
Swap the bread to something less crappy. Wholemeal bread is white bread with added colour. You can get something called essene bread from most health food stores in the fridge section (I'm in Sydney so pm if you want to know stores) or else get yourself some pumpernickel bread from coles.

Otherwise - swap to something else like oats, brown rice, sweet potato etc.

Add some vegetables here too.

Meal 4: 100g rice, 120g tuna

Add more rice (unless this is a raw measure). 100g is only just over 0.5 cups. Then add some vegetables (eg: some broccoli) and some healthy fats (eg: an american tbs - or 3 tsp of olive oil).... And you might want more than 4 oz of tuna. 5 to 6 oz would be more appropriate for someone your size.

Meal 5: Dinner - I still live at home so Mum cooks dinner most of the time, but it's always something with meat (chicken, steak etc) in it with plenty of veggies and potatoes)

That's fine.

Meal 6: 30g Whey protein w/ 300mL milk + 1 banana

You want some healthy fats in this meal - and a slower digesting protein. Don't you think it is odd that this meal is very similar to your PWO meal?? That is not a good thing when you want something to last your through the night!

I would ditch the whey and replace it with cottage cheese (you can get low salt, low fat CC from woolies and coles) and drop the banana for a slower digesting fruit too (eg: an apple, pear or some berries). Then add some healthy fats (eg: some PB).

There is also sometimes a Meal 7 depending on how early I wake up. This meal is usually a cheat meal - I might grab a chicken burger from Hungry Jacks or something)

??? Umm... Every day??

[GotPump]

Thanks a lot for the responses.

I will add a 10g scoop of whey protein to my breakfast. I eat oats occasionally, but I really can't stand the blandness. (And seeing I'm not going for Mr. Olympia, I thought Weet-Bix would be ok)

I've added 2 cups veggies to the tuna meal and decreased the rice down to 50g raw.

Well thanks heaps everyone, input appreciated.

[GotPump]

BTW Emma, I was just using Hungry Jacks as an example. It's too crappy and too expensive to eat everyday, let alone once a week (or even once a month!)