Thread: My new diet

Originally Posted by Chris Reilly

Hey guys,

I am going to be back at the gym tomorrow. 18, slim and determined.

How is this diet?

Goals?
Activity level?
Body fat?
Weight?


But without knowing anything about any of that:

Breakfast
4 egg whites, 1 yogurt, 2 glasses of milk

Not a lot of substance in this meal... I would decrease the milk and add in something like oats with some healthy fats too.

Mid morning snack
1 can of tuna, 4 tablespoons of peanut butter

WAYY too much fat!! 4 tbs PB = 400 cals with 36g fat!!

You are better off having 1 tbs of PB and then adding something else (eg: carbs... not milk). I would also add vegetables.

Lunch
Chicken breast, 2 glasses of milk, and vegetables with 2 tablespoons of peanut butter

Decrease the milk. Milk is great, but don't live off the stuff! Vegetables are good. Dump the PB and replace it with olive oil or avocado. And only use 1 tbs of oil (or half a small avocado).

Add carbs too - brown rice, legumes, sweet potato etc etc.

Afternoon snack
Protein bar, glass of milk, turkey, and bread

Dump the bar - you do not need this on top of the protein bar. Bread is ok - make sure it is a good bread though (sprouted or essene is best, pumpernickel is good... failing these - a wholegrain grained bread would be ok too).

Add some healthy fats here too. And vegetables.

Dinner
Chicken, pasta or steak, vegetables, milk

Vegetables are good.
I would have chicken OR steak (both are proteins) and then add the pasta...
Milk... Umm... I would dump it here too...

After Dinner Snack
Protein shake and yogurt

This is fine - although I would not have a protein shake (unless it was casein protein).. I would swap it for real food (cottage cheese would be a good example).

I would add fats here too - walnuts, linseeds etc etc.


Also - where are your workouts in relation to your meals? Which meals are your PWO and PRE WO meals?

Goals?
Increase body fat, increase muscle mass and to of cause become stronger.

Activity level?
I am an active teenager. However i have not lifted weights for a couple of weeks, but begin tomorrow and train from 17.30 - 18.00/18.30

Body fat?
For me, worrying. 6%

Weight?
Just under 10 stone



Not a lot of substance in this meal... I would decrease the milk and add in something like oats with some healthy fats too.

Are breakefeast oats ok, those that you warm up in the microwave. What types of healthy fats do you reccomend?



WAYY too much fat!! 4 tbs PB = 400 cals with 36g fat!!

You are better off having 1 tbs of PB and then adding something else (eg: carbs... not milk). I would also add vegetables.

What do you reccomend for carbs?, also is a plate of brocoli ok?

Decrease the milk. Milk is great, but don't live off the stuff! Vegetables are good. Dump the PB and replace it with olive oil or avocado. And only use 1 tbs of oil (or half a small avocado).

No probs, i dont like olive oil or avocado any other reccomendations?

Add carbs too - brown rice, legumes, sweet potato etc etc.

I am a fan of rice, just eat it from a cup?


Dump the bar - you do not need this on top of the protein bar. Bread is ok - make sure it is a good bread though (sprouted or essene is best, pumpernickel is good... failing these - a wholegrain grained bread would be ok too).

Add some healthy fats here too. And vegetables.

No bar - check
brown bread ok?


Vegetables are good.
I would have chicken OR steak (both are proteins) and then add the pasta...
Milk... Umm... I would dump it here too...

Steak and pasta - nice

This is fine - although I would not have a protein shake (unless it was casein protein).. I would swap it for real food (cottage cheese would be a good example).

I would add fats here too - walnuts, linseeds etc etc.

walnuts, linseeds and cottage cheese dont go to well with me, anything else i could have?

Also - where are your workouts in relation to your meals? Which meals are your PWO and PRE WO meals?

Everthing before dinner i will eat before gym

Reply appreciated

Originally Posted by Chris Reilly

Goals?
Increase body fat, increase muscle mass and to of cause become stronger.

Body fat?
For me, worrying. 6%

Weight?
Just under 10 stone

Ok - just under 10 stone sits you at about 60kg (132 pounds) - so unless you are about 5'3 then you just have to eat boy!!

You are an active teenager - this is the best time of your life - you CAN eat and you can eat A LOT and you will make great gains regardless of what you do! The joys of testosterone and growth hormone are wonderful - take as much advantage of it as you can!

Activity level?
I am an active teenager. However i have not lifted weights for a couple of weeks, but begin tomorrow and train from 17.30 - 18.00/18.30

Ok - you want to make sure your meal before this is a good meal of carbs and protein and then you want to have a PWO shake after this to.

So, pre-workout would be your afternoon snack right? In which case you are better off with something like:
milk or yoghurt
oats
egg whites
fruit


PWO, just after training, you want to have carbs, protein and no fats. You also sound like you would benefit from some higher GI PWO carb sources - so something like:
Whey protein powder (1 scoop)
1 cup skim milk
1 medium banana
2 tbs dextrose powder (this is also called brewers sugar OR glucose powder)

Are breakefeast oats ok, those that you warm up in the microwave. What types of healthy fats do you reccomend?

Yup - breakfast oats are fine. For breakfast try to get the thick cut oats and not the instant oats or the quick oats.

Healthy fats - well the best ones are:
walnuts
linseeds
fish oil capsules/fatty fish

Also:
olive oil
avocado


After this you have:
other nuts (almonds, pecans, peanuts etc)
other seeds (sunflower seeds, sesame seeds etc)
other oils (flaxseed oil, sunflower oil, hemp oil etc)
egg yolks


The reason why some are better is because they are sources of omega-3 fats and these are essential for your health... If you get too much of the other fats from the other sources without getting enough omega-3 fats then you create all sorts of health problems in your body.

What do you reccomend for carbs?, also is a plate of brocoli ok?

Broccoli is great for vegetables.

Carbs:
legumes (chick-peas, lentils, kidney beans etc)
whole grain (oats, pearl barley, rice, buckwheat etc)
sweet potato
fruit
some wholegrain products (dense grain breads, wholegrain pasta etc)

No probs, i dont like olive oil or avocado any other reccomendations?

See above fat source alternatives.

I am a fan of rice, just eat it from a cup?

Ummm... You might want to cook it first... And then you can combine it with what ever else you are eating too - you do not have to eat it plain.

Dump the bar - you do not need this on top of the protein bar. Bread is ok - make sure it is a good bread though (sprouted or essene is best, pumpernickel is good... failing these - a wholegrain grained bread would be ok too).

Add some healthy fats here too. And vegetables.

No bar - check
brown bread ok?

As this is probably your pre-workout meal you might want to follow my suggestions above:
milk
oats
egg whites
fruit

Then follow your training with a PWO shake.


In terms of bread - brown bread is just white bread to which they have added colour.. So no, brown bread is not good.. Stick to the breads I suggested.

walnuts, linseeds and cottage cheese dont go to well with me, anything else i could have?

You don't like much do you??

You could do some eggs with some milk and some peanut butter?



Re-post with the changes and we can see what you are working with.

So Far We Have:

Breakfast
3 eggs with yoke, 1 yogurt, 1 glass of milk & 1 tbs pb

Mid morning snack
1 can of tuna, 4 tablespoons of peanut butter

Lunch
Chicken breast, 2 glasses of milk, and vegetables with 2 tablespoons of peanut butter

Afternoon snack
yoghurt
oats
egg whites
fruit
1 cup skim milk, 1 medium banana

Dinner
Chicken, Broccoli ,pasta or steak, vegetables, 1 cup skim milk,fruit, jacket spud, dense grain breads,pasta, rice

After Dinner Snack
Protein shake and yogurt

Gym tonight, will be working on chest . I am going to post some pics later too off me but they have only been taken on my mobile once i get a cam i wil be taking weekly shots