Thread: Need Help: how to improve my diet

any ideas?

You need a lot more vegetables

"My objective: increase body mass and gain muscles and lose the extra body fat"

It is very difficult (if not impossible) for most people to do both at the same time. You can either gain muscle or loose fat. You have to pick one as a goal before we can really say much about how to change your diet. Either way though, the answer you going to get is more meat, more vegetables, less cereal and bread (especially if it is white). Then whether or not you are cutting or bulking will determine how much you need to eat.

thanks.
1st i want muscles, then i will loose body fat

Originally Posted by cp_sogoj

In th emorning i eat milk and cereals (Cerelac, for child, with more calories) a bread with butter and piece of fruit. I dont have enough time to eat more so, sometimes i will drink (when i have time) a shake of whey protein (about 25 gr of that, and will give me about 20g of protein).
You would be better off running out the door with the protein shake a piece of fruit and a couple pieces of wheat toast with peanut butter on them

In the middle of the morning i am in my work and in the bar i cannot eat nothing good. The better i can find is what i will eat: a glass of milk and a bread with cold ham and cheese. Later in the morning (1h after) i will eat a yougurt with cereals.
[b]If you can eat there then why aren't you making your own sandwich and eating it. Why have something there that isn't good?[b]

At lunch i will eat something like a beef, or chicken with rice (or potato) and end with a soup ( i need vitamins).
This is good. What about some EFA's and veggie too?

In the middle of the afternoon, if i am at work it will be like in the morning: bread with cheese and cold ham and milk. At home i will eat a bread with butter and milk and cereals.
Again, you can bring something with you.

At dinner another good meal, but if i ate meat at 12:00, now i will eat fish (and vice-versa). If i feel that it was not enough i will add some shake of whey (generally i dont need that).
and do you have veggies, efa's and a complex carb to go with the fish?

BEfore going to sleep, i will eat more cereals (maybe i am eating more cereals than what i need) and milk and another shake of whey. If i am hungry i will eat one more bread with cheese/butter/etc.
whats up with all the cereal? what is it? At bed you should be eating cottage cheese and some healthy fats

I feel that thi sis not a good diet. Maybe too much bread and cereals. What do you suggest? I cannot eat meet in the morning, in my work lol. My colleagues would laugh. Besides i cant buy it their, because they dont have meet in the bar at work.
I agree. I would suggest organizing, cooking and preparing your meals ahead of time and packing your own food instead of eating the crap at work
I accept suggestions because this is not a good diet. Thanks

PS: i forgot to say that i eat more fruit during day and drink lots of water. And the majot meals (dinner/lunch) have some things like tomatoes, etc.

I made some comments in bold.