Thread: Need help with my diet.

Originally Posted by Jones101

This is my current diet, I'm about 5'6 140lbs looking to bulk up. I am also looking for some pointers and things I should change.

Meal 1- 1 cup cereal, 1 cup milk, 2 tablespoons flax seed oil
Meal 2- 1 cup whole milk, 1 tablespoon flax seed oil, N-Large whey protein shake
Meal 3- 6 oz. chicken breast with 1 cup of brown rice
Meal 4- PB&J sandwich on whole grain bread
Meal 5- 1 cup brown rice and usually 2 6 oz. chicken, steak, or salmon
Meal 6- really anything i can find by then
Meal 7- 1 cup whole milk, 1 tablespoon flax seed oil, N-Large whey protein shake

I also eat various fruits such as bananas, apples, and oranges throughout the day.

ok here have 5-6 meals like this

meal 1- a shake: in it-(2scoops of whey, 1tbl spoon of PB, a banana, some lowfat yogurt, 1 cup of oats, 1tbl spoon of honey, and 2 cups of 2% milk)

meal 2- 1cup of 2% milk, some fruits, and some flaxseed oil(w/e that is lol)

meal 3- tuna w/mayo and 1 cup of 2% milk and some fruit

meal 4- chicken or steak and 1cup of 2% milk

meal 5- another shake(just like the 1st one)

meal 6- 1-2 cups of fat free cottage cheese and 1 cup of 2%milk

Look like a reasonable start.

Meal 6 Try to figure something out here.... we don't want you vering off to crappy food choices cause you have not planned you meals properly.

Things you may want to consider, eating about 4 cups fibrous veggies. Good to see some EFA's.

Can you break down each meal into total Macros and Cals?

What has been your progress so far?

Originally Posted by IainDaniel

Look like a reasonable start.

Meal 6 Try to figure something out here.... we don't want you vering off to crappy food choices cause you have not planned you meals properly.

Things you may want to consider, eating about 4 cups fibrous veggies. Good to see some EFA's.

Can you break down each meal into total Macros and Cals?

What has been your progress so far?

Meal 1- 1 cup cereal, 1 cup milk, 2 tablespoons flax seed oil = 530 calories
Meal 2- 1 cup whole milk, 1 tablespoon flax seed oil, N-Large whey protein shake = 580 calories
Meal 3- 4 whole eggs in a flour tortilla w/salsa = 370 calories
Meal 4- 6 oz. chicken breast with 1 cup of brown rice = 350 calories
Meal 5- PB&J sandwich on whole grain bread = 370 calories
Meal 6- 1 cup brown rice and usually 2 6 oz. chicken, steak, or salmon = 480 calories
Meal 7- 1 cup whole milk, 1 tablespoon flax seed oil, N-Large whey protein shake = 580 Calories

These aren't exact calories, but they are pretty accurate. I also added a meal in place of meal 6. My progress so far has been about 20lbs over the summer, beggining in May.

btw what do you mean by macros?

Protein, Carbs, and Fat amounts.

Start eating some veggies.

**UPDATE**

Due to school starting i have changed my diet...

Meal 1- 3 cups of oatmeal and 1 tbsp of flax seeds = 400-500 calories
Meal 2- Italian combo on whole wheat roll = 300-400 calories (at school)
Meal 3- 6 oz. chicken breast or steak with 1 cup of brown rice = 350 calories or Grilled chicken with cheese on a tortilla = 400-500 calories (depends what time i get out of my classes)
Meal 4- 2 scoops GNC Whey protein with 1 tbsp natty pb, 1 banana, 2 cup whole milk, 1 cup oats = 350 calories
Meal 5- 1 cup brown/white rice and usually two 6 oz. chicken, steak, or salmon = 480 calories
Meal 6- PB&J sandwich on whole grain bread = 350 Calories (optional)
Meal 7- 2 scoops GNC Whey protein with 1 tbsp natty pb, 1 banana, 2 cup whole milk, 1 cup oats = 350 calories

Most of my eating is done after 3-4 p.m. seeing as how school gets in the way of my eating. Macros coming in a bit

I noticed that you're carrying carbs quite a bit throughout the day. Most people who are cutting on 6 or 7 meals will knock back the carbs around meal 4 if they're working out in the afternoon. You still have the whole grain bread on meal 5 and the brown rice on meal 6.

Carbs aren't terrible to have later in the day but you can do better by syphoning off into the incomplete carbs that you get from vegitibles. Kenwood your shake suggestion is good for bulking but that's a lot to down in one shake for one meal. The contents are prime though, so have those ingredients just in smaller amounts.

Also with bulking you should go for 5 meals instead of 7 in my opinion. I'll see about working something out for you once I get a better idea of your workout schedule.