Makram

hey Guys I need your help...Ive been on thsi diet for over 10 weeks now, I gained quieta bit but now I stopped gaining.....I need your help with:

1) what can I add to up the calories in each meal
2) what other meals do u guys eat that I can change for tiem to time..(just getting a bit sick of eating the same thing everyday).




HERE IS MY PREVIOUS DIET PLAN:

Meal 1:
2 Whole medium sized eggs
3/4 a cup of egg whites(about 3 egg whites)
3/4 a cup of old fashioned oats
70G of banana
2 fish oil
593 Calories , 16G of fat (3G sat), 72G of carbs (8G fibre), 39G protien

Meal 2:
2 whole wheat bread or 1 wrap
80G of chicken/turkey
1/2 of a medium apple
1 cup of low fat yogurt
1 TBSP of olive oil
+ all your veggies
592 calories, 20G of fat (2G sat), 57G of carbs (8G fibre), 47G protein

Meal 3:
1 can of Flaked light Tuna
1 cup of low fat yogurt
.5 TBSP olive oil
1/2 medium apple
3/4 cup of brown rice(sometimes the regulkar white rice)
2 fish oil
+ your veggies
522 calories, 11G fat (1G sat), 61G carbs, (5G fibre), 44G protein

Meal 4: POST WORKOUT SHAKE
1.5 scoop whey( On wrokout days 2 sccops)
2 banans
(soemtimes I would drink it with 2% milk other times with water)

Meal 5:
cup of rice(brown or white)
1 of chicken
.5 TBSP olive oil
2 fish oil
+ your veggies
462 calories, 18G fat (2G sat), 28G carbs (5G fibre), 46G protein

Meal 6:
60 g of oat bran
1/4 cup of peanuts(soem times a csoop of protein powder)
sometimes a fruit)apple, banana or starwberries)

Double D

Meal 5 could use some more calories. And try to add a 7th meal in there. Hell couldnt hurt.

Makram

thats my problem what could I add to each meal....

or even better what are some meals I can try instaed of some I am having now

Double D

Throw in some yougurt on meal 1.

Instead of rice try some yams or sweet potatoes.

Its kinda hard because in my opinion you have everything you need in each meal, I would just add a little more of those things into each meal.

Oh and meal 6 I would much rather use almonds right before bed rather than peanuts.

Makram

thanks......

but can u think of other meals I can have...just want to try somehting different

Double D

Get you some whole wheat wraps with some FF cheese and chicken and make ya a quesadilla.

88m

Try drinking a glass of milk with each meal and maby a can of tuna here and there.

vinceforheismen

add a couple alomonds in meal 1. that will up ur calories a bit

Makram

yea i know i could increase what i'm eating ie more tuna...but its somewhat getting boring....

no other suggestions for foods: like meat with pasta ect...i'm tryign to aim at each meal:

30-60 of protien

15-20g of fat

80-100g of carbs

88m

What about some steak. Maby treat yourself to some buffalo or something once in a while. Whole wheat pasta's, beef jerkey for a snack, some fresh fish.

ps spegettie with lots of meat balls would be a favorite of mine.

KentDog

You could just eat bigger servings of carbs and fats for almost all those meals if you want additional calories. For fats, you could eat more fish caps or increase olive oil and a tablespoon of natural peanut butter for certain meals. If you're looking to mix things up, maybe add spices or seasonings to your food, cook them in a different way. Seasoning salt, garlic salt, black peppers, vanilla, etc..

Makram

k thnaks guys.....

if anyone has other meal ideas please please let me know

-vulcano-

You definitely need more carbs in your post workout shake, eating carbs after working out promotes growth whereas lack of carbs postworkout promotes the opposite. I'm not sure how good bananas are, but I'd bet there are much better sources of carbs to replace (or add on) to your postworkout meal.