Correction to my diet......... help

[arpan]

8:00 AM
MULTI GRAIN OAT BRAN 60 gms
SOY MILK 300 ML WITH DRY NUTS
1 SLICE BREAD WITH COTTAGE CHEESE AND PB
31 P / 81 CARB / 12 FAT / 530 CALS

11:30 AM
PROTEIN SHAKE
3 EGGS WHITES
3 Tbs EGG WHITES
1 Tbs EGG BEATER
1 TORTILLA WITH BEANS
83 P / 73 CARBS / 22 FAT / 735 CALS

3:00 PM
SMOOTHIE
TUNA SALAD
45 P / 70 CARBS / 22 FAT / 470 CALS

6:00 PM
SMOOTHIE
PROTEIN SHAKE
TOFU
SOY DOGS
115 P / 74 CARBS / 23 FAT / 935

9:00 PM
SOY NUTS AND CHICK PEA SALAD
10 P / 20 CARBS / 8 FATS / 150 CALS

11:50 PM
PROTEIN SHAKE
66 P / 49 CARBS / 8 FAT / 500 CALS


TOTAL FOR THE DAY
350 P / 367 CARBS / 95 FAT / 3220 CALS




Hi,

this is what my diet looks like.

I am 130 Lbs....... 5' 7" and wanting to bulk up maintaining my current fat stats.

I work 5 days ( 3 days cardio for 10 minutes at mideiun level) a week from 9 am - 11:30 am

I am using the following sullpements :

Nitro tech
nitro tech night time
Pump tech
V12 turbo
Mega men Multivitamin


please help me with my diet as i need to bulk up and maintain the least body fat. i dont know why do i tend to put everything on my belly and not my muscles?

thanx for the help

Arpan

 

[sara]

This would be helpful if you start a journal on the journals forum

 

[Jodi]

Vegetarian?

 

[Jodi]

8:00 AM
MULTI GRAIN OAT BRAN 60 gms
SOY MILK 300 ML WITH DRY NUTS
1 SLICE BREAD WITH COTTAGE CHEESE AND PB
31 P / 81 CARB / 12 FAT / 530 CALS

This looks good, maybe add some Fruit. What is that oat bran? Is it like oatmeal? How bout some EFA's like Fish oil

11:30 AM
PROTEIN SHAKE
3 EGGS WHITES
3 Tbs EGG WHITES
1 Tbs EGG BEATER
1 TORTILLA WITH BEANS
83 P / 73 CARBS / 22 FAT / 735 CALS

Too much protein. I would move some of that protein to your 9PM meal

3:00 PM
SMOOTHIE
TUNA SALAD
45 P / 70 CARBS / 22 FAT / 470 CALS

Good but how bout adding some brown rice here?

6:00 PM
SMOOTHIE
PROTEIN SHAKE
TOFU
SOY DOGS
115 P / 74 CARBS / 23 FAT / 935

Again, too much protein. Funny, most vegetarians can't get enough protein. Move some of that to your 9PM Meal. Also add some veggies

9:00 PM
SOY NUTS AND CHICK PEA SALAD
10 P / 20 CARBS / 8 FATS / 150 CALS

Add more protein from your other meals and I'd add some more carbs as well. EFA's? Fish oil would be good here

11:50 PM
PROTEIN SHAKE
66 P / 49 CARBS / 8 FAT / 500 CALS

I think Cottage CHeese and Natural Peanut Butter or Fish Oil would be a much better meal here


TOTAL FOR THE DAY
350 P / 367 CARBS / 95 FAT / 3220 CALS




Hi,

this is what my diet looks like.

I am 130 Lbs....... 5' 7" and wanting to bulk up maintaining my current fat stats.

I work 5 days ( 3 days cardio for 10 minutes at mideiun level) a week from 9 am - 11:30 am

I am using the following sullpements :

Nitro tech
nitro tech night time
Pump tech
V12 turbo
Mega men Multivitamin


please help me with my diet as i need to bulk up and maintain the least body fat. i dont know why do i tend to put everything on my belly and not my muscles?

thanx for the help

Arpan

See my comments in bold. Add some complex carbs like oats and brown rice and also your diet needs more Veggies and you are lacking EFA's. Please read the sticky at the top of the forum called Guide to Cutting & Bulking. In there are tons of info on EFA's.

 

[arpan]

Hi Jodi,

thanx for the help.

The multi grain oat bran is a cereal. and yes, i for got to mention that i am using olive oil for cooking and i do take flax seed oil along with fish oil capsules.

i just wanted to know if my carb intake is high, as i see my abs fadding away. or is it just that i am doing less cardio? everything that i eat seems to be stores in my belly. i dont know why?

if you could shed some light on the above, i would appreciate it.

thanx a lot for the help and i will surely do as you are guiding me.

Arpan

 

[stu_20_uk]

What sort of weight training are you doin?

 

[arpan]

mon & thur - chest and triceps
tue & fri - bi's and back
wed - legs and shoulders

 

[arpan]

i work abs every other day