Originally Posted by White_Pony

breakfast:
3 extra large eggs (usually i just eat the whites, but sometimes i eat the yolk out of one of them)
2 pieces of 100% whole wheat toast w/ peanut butter
glass of 1% milk
glass of oj

Not enough protein here. You should be getting 40-50G protein per meal. How much PB are you eating?

snack:
a Mammoth shake w/ water (485 cals, 9g fat, 76g carbs, 25g protein)
whole orange

Easy on the fructose. You don't need alot of juice & fruit or it will be just stored as fat. Again, not enough protein. You need some complex carbs instead like oats, brown ricet etc.

lunch:
boneless skinless chicken breast (1 sometimes 2)
lettuce, brocolli, carrots
1% milk

This is good but how about some EFA's like fish oil

snack:
turkey sandwich on 100% ww bread (only lettuce on it)
milk

Again, Fish Oil?

dinner:
some sort of meat (ex: pork roast, steak, chicken, hambruger, etc.)
rice and/or salad
milk

Fine

snack:
mammoth shake

You would be better off with Cottage Cheese and Natty PB or better yet, fish oil.

thats basically what i eat obviously with a few exceptions here and there. so any suggestions on foods i should add/change?
thakns in advance

Originally Posted by White_Pony

okay so this is my first time posting in this forum, but i've been reading posts from here a lot lately. I've been training for a long time, but my gains are startingto slow down, i think its because i've never really put too much consideration into my diet. until now.
i recently discovered fitday.com, and that has really motivated me to eat enough of the right foods to gain weight. anyways, as hard as i try, usually my carb, protein, fat %'s each day is around 40/30/30 with 3300 to 3900 calories. i'd like to get those percentages to 40/40/20, as i understand this is the best ratio for bulking?
well heres my diet on any given day:

breakfast:
3 extra large eggs (usually i just eat the whites, but sometimes i eat the yolk out of one of them)
2 pieces of 100% whole wheat toast w/ peanut butter
glass of 1% milk
glass of oj

snack:
a Mammoth shake w/ water (485 cals, 9g fat, 76g carbs, 25g protein)
whole orange

lunch:
boneless skinless chicken breast (1 sometimes 2)
lettuce, brocolli, carrots
1% milk

snack:
turkey sandwich on 100% ww bread (only lettuce on it)
milk

dinner:
some sort of meat (ex: pork roast, steak, chicken, hambruger, etc.)
rice and/or salad
milk

snack:
mammoth shake

thats basically what i eat obviously with a few exceptions here and there. so any suggestions on foods i should add/change?
thakns in advance

Originally Posted by White_Pony

what exactly are GI complex carbs? Like what are some examples?

Also, with fish oil capsules or whatever, how many (or how much) would i have to take per day?