Diet Help

[JoeyB]

I'd like to bulk, currently I'm 20 and weight 147 pounds @ 5'11


Typical Daily Diet:

Morning:
1 Centrum Multivitamin
2 Omega 3-6-9 caplets
5g of glutamine
Bowl of Fiber Cereal with Skim Lactait
Coffee w/ 2splenda packets

Lunch:
Beef or Chicken Stir Fry with Vegetables (usually brocolli+onions or cabbage+walnuts)
or
Microwave Chicken Penne Dinner
113g 1% yogurt
apple
100ml applesauce
500ml water
6 baby cookies (arrowroot)

Workout:
1 Spoonful gatorade mix

Post Workout:
5g of glutamine
Mesotech Protein bar

Snack:
Mixed Nuts

Dinner:
Steak or Chicken or or Fish + Vegetables (brocolli/onions/redpeppers/cabbage)
Spaghetti
(If I'm at work then a repeat of the lunch meal with a microwave dinner is probable)

Before bed:
5g of glutamine

 

[Emma-Leigh]

I'd like to bulk, currently I'm 20 and weight 147 pounds @ 5'11

Ahh... Yeah... This needs work... You realise you are hardly eating anything right??

Typical Daily Diet:

Morning:
1 Centrum Multivitamin
2 Omega 3-6-9 caplets
5g of glutamine
Bowl of Fiber Cereal with Skim Lactait
Coffee w/ 2splenda packets

Ok - drop the 3-6-9 caps and go for plain fish oils. You don't need to sup with omega-6.
Swap the bowl of fibre (yeah... cause that is going to help you grow! and replace it with something with some substance - like some oats.
Add some quality protein as well - so something like cottage cheese, protein powder, eggs/whites etc etc. You want to get about 35g divided into your 6 meals. If you go to www.nutritiondata.com you can look at all the protein contents of your foods and work out how much you need....

The lactaid is fine.

You could also add some fruit here.

I wouldn't waste your money on the glutamine... (not unless you are sick, injured, endurance training, have severe GIT disease or you are strictly dieting)...

Lunch:
Beef or Chicken Stir Fry with Vegetables (usually brocolli+onions or cabbage+walnuts)
or
Microwave Chicken Penne Dinner
113g 1% yogurt
apple
100ml applesauce
500ml water
6 baby cookies (arrowroot)

Make this a 'morning meal' - about 3 hrs after your breakfast.
The stir-fry is good, but add some brown rice to that and have the apple too... The second meal is crappy (well, except for the water! ).

Workout:
1 Spoonful gatorade mix

Post Workout:
5g of glutamine
Mesotech Protein bar

How soon do you workout after the meal above? (if you made that meal a mid-morning meal)... Because you may need another meal before you workout. Something like some yoghurt, fruit and whey would do if it is about 45 mins prior to your workout... If it is further out then you will want something more solid - eg: oats with some egg whites...

I would also drop the bar and use the gatorade mix post-workout with some skim milk and some whey powder.

Snack:
Mixed Nuts

Have a real meal here - something with carbs, protein, fats. So some chicken breast with some sweet potato and some vegetables with some olive oil would be fine.

Dinner:
Steak or Chicken or or Fish + Vegetables (brocolli/onions/redpeppers/cabbage)
Spaghetti
(If I'm at work then a repeat of the lunch meal with a microwave dinner is probable)

Drop the spaghetti and replace with a quality carb - even a whole-wheat pasta would be better for you... Add some healthy fats here too...

Before bed:
5g of glutamine

Once again - I wouldn't waste the money... But you could do with some more fish oils (eg: another 4g if you took two in the morning).

 

[Thermal2]

I know when there is a diet thread that was posted last from Emma-leigh that there is nothing else needed to say. Dude, listen up to emma and learn. she knows her shit,

eat like an animal.. and dont stop until you are full..