Need help making a diet

[dri]

Yeah. I need a diet, because my eating habits are abominable. I'm skinny, and I don't put on weight very fast. Right now, I'm at school from 6:30 am to 4:30 pm on most days, except Wednesdays 'till 2:30 pm and Fridays 'till 1:00 pm.

I weight around 55 kg (120 pounds or something), I think. I'm around 1.61 meters tall (dunno how to convert that). I want to be at 65 kg (140?).

Besides, you know, my total lack of nutrition, the other problem I have is that I'm at school for a long period of time, which is at least 2 meals. So after breakfast, the following 2 meals I'll take will be at school. One of these, the lunch one (which is around 1:00 pm) is served by the school on Tuesdays and Thursdays, so that's a meal I don't really have any sort of choice in.

Basically, what I need is a diet with meals around 6:00 am, 10:30 pm (the time of my break, can't change that), 1:00 pm, 4:50 pm, 7:00-7:30 pmish, 10:30-11:00 pm.

So yeah, I'd really appreciate some help here, because my knowledge on all things diet is abysmal.

Oh, and as for supplements, chances are I won't be able to find said supplements in my little corner of the world, so I can't really add them just yet.

 

[Jodi]

How old are you? And please post your current diet in a meal by meal format including quantities and macros. I don't care how bad it looks, I want to see what your eating now please .

 

[dri]

i'm 17.

eggs and milk at around 6:00. at 10:30, something from school, which is either something made of wheat and meat (can't quite translate the names), or some mixture of hot-dog type fries, cheese, and chicken meat. At 1:00, i'll eat my school's lunch, which is always different (there's always rice though, and it's always either meat, chicken, pasta, or local soup. at 4:30 or 2:30 depending on the day I'll have my home lunch, which consists (generally) of rice, meat (not lean meat, though), and either fries or mashed potatoes. At 6:30, sandwiches. some times tuna, sometimes cheese and ham. 3, made out of normal loafed bread. sometimes i'll have spagetti. Later at night, I most likely eat a bag of fries or two and drink some milk or yogurt or something.


If this sounds strange, it's because I'm just translating.

 

[dri]

bump.

 

[Jodi]

Did you read the threads under Newbie's Start Here yet?

Lots of good info that should really be read.

Here is a list of foods you should try and stick with. Of course your bulking so you could get away with adding things that arn't on the list. You should start with about 2200 cals divided into 5-6 meals a day. Make sure to get protein immediately after your workouts and EAT BOY EAT!! When progress slows down add more cals by about 200 or so every few days until you start putting on weight again. You want to stay away from fried and fatty foods though. Eat plenty of clean carbs and proteins and EFA's. Stay away from boxed and processed crap and at the cafe where you have to eat choose lean meat or chicken, fresh vegetables, fruit stuff like that instead of the crap they serve half the time.

sugar-free low carb protein powder
lean beef
buffalo
chicken breast
turkey breast
fresh fish
canned tuna
canned salmon
eggs
cottage cheese
sweet potatoes
yams
long grain brown rice
old fashioned oats
steel cut oats
fiber one cereal
uncle sam
lentils
legumes
eggplant
squash
romaine lettuce
spinach
asparagus
avocado
broccoli
brussels sprouts
cabbage
cauliflower
cucumbers
celery
peppers (any color)
mushrooms
string beans
zucchini
apples
fresh or frozen (w/o syrup) berries
peaches
grapefruit
fish oil capsules
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter

 

[dri]

Thanks. Of the meats and eggs, how much and how frequently in my meals should I be eating those?

 

[Jodi]

You want about 40-45G of protein per meal. You can use www.fitday.com to see how much chicken, fish, meat eggs that comes out to per meal.

 

[P-funk]

All of your meals should have eggs, meat, tuna, whey or some sort of protein source. If there is one thing that you can not leave out of a meal it is your protein. That is necesary.

As far as how much goes, that is up to you. Your goals. Your body weight. Your caloric setpoint..etc.