What I normally eat on 1 day

[Balic]

Lenght: 1.85m (6'2'')
Weight: 74kg (about 150 pounds?) (just started to eat so much so still gaining)

12 to 16 Sandwiches with meat, chicken or bread sausage for example
2 eggs (mostly I combine this with 4 sandwiches)
In the morning, one bowl of oatmeal porridge

In the evening also porridge but I have no clue how to translate it from Dutch to English, the whole text is translated by somebody who is very good in English

And I use Pro Whey from Sportslab in the morning and before training and Swole V.2 from Syntrax in the morning and before training, most times a train in the evening.


So if this is not enough (probably...) or there is anything missing or something that I should not eat, please tell me.

 

[Emma-Leigh]

So if this is not enough (probably...) or there is anything missing or something that I should not eat, please tell me.

What you are missing -
Vegetables
Fruits
Healthy fats (nuts, seeds, fatty fish)

If you wanted to look at it from a balanced diet perspective then you are also missing:
dairy
legumes
whole grains


Sandwiches are possibly one of the worst ways to get energy. Bread offers you basically nothing in terms of nutrition. You also probably do not NEED 15 sandwiches worth of carbohydrates!

I suggest you read the thread at the top of the page called: 'Guide to cutting, bulking and maintaining' . It gives you a good list of the types of foods you should be eating!

 

[JLB001]

Emma...can I have one of his sandwiches? a PB & J one?

 

[PreMier]

 

[JLB001]

meanie

 

[PreMier]

 

[Balic]

What you are missing -
Vegetables
Fruits
Healthy fats (nuts, seeds, fatty fish)

If you wanted to look at it from a balanced diet perspective then you are also missing:
dairy
legumes
whole grains


Sandwiches are possibly one of the worst ways to get energy. Bread offers you basically nothing in terms of nutrition. You also probably do not NEED 15 sandwiches worth of carbohydrates!

I suggest you read the thread at the top of the page called: 'Guide to cutting, bulking and maintaining' . It gives you a good list of the types of foods you should be eating!

O yeah, I forgot, I also eat normal evening dinner, this is always vegetables (legumes?) sometimes Spagetthi, I also eat fruit.

But I thought that sandwiches where the best way to get bigger, so if thats not true what should I than eat on one day?????

About that Dairy, do you mean milk products with this???
If so, there is alot of milk in the porridge...

And I don't know what fatty fish means

 

[Shab]

you eat alot

 

[Balic]

you eat alot

Yeah, but not enough

 

[Balic]

BTW, I eat brown bread isn't this supposed to deliver the most energy?

And i'm just 17 years old, do i still have to eat much more?

So now the list should be:

Lenght: 1.85m (6'2'')
Weight: 74kg (about 150 pounds?) (just started eating so much so still gaining)

---12 to 14 Sandwiches (always Brown bread) with meat, chicken or bread sausage for example

---2 eggs (mostly I combine this with 4 sandwiches)

---In the morning, one bowl of oatmeal porridge
---In the evening i also take one bowl of outmeal or the stuff (porridge) that has 7 different kinds of grains in it...)

---Now I also want to take 1 bowl of yoghurt in the afternoon

---2 apples or banana's a day or ofcourse something else, depends on what's available

---2 times a Protein-shake a day, in the morning and the evening (50ml and 300cc of milk per shake)
---2 times a cup of Creatine (Swole V.2 made by Syntrax) a day, one in the morning and one before training (I'm running out of Swole V.2 and its pretty expensive so can i just stop using it without having any negative results?
If not, is there any other Creatine that is good for a person of my age?

---I'm building my body 4-5 times a week, is this fine with this kind of diet?

 

[Emma-Leigh]

BTW, I eat brown bread isn't this supposed to deliver the most energy?

No. Brown bread simply white bread with a little colour.

And i'm just 17 years old, do i still have to eat much more?

It is not a matter of MORE it is a matter of BETTER foods.

So now the list should be:

Lenght: 1.85m (6'2'')
Weight: 74kg (about 150 pounds?) (just started eating so much so still gaining)

---12 to 14 Sandwiches (always Brown bread) with meat, chicken or bread sausage for example

CUT THESE OUT - Take out about 10 of these and have one or, at a maximum, two sandwiches a day.

Replace them with things like brown rice, pearl barley, legumes (lentils, beans), sweet potato, oats....

Combine them with the meats and some vegetables. You might also want to some healthy fats to your day as well.

eg:
Brown rice
Chicken
Broccoli
Some almonds

Barley
Salmon fish
Lettuce, cucumber, tomato salad

---2 eggs (mostly I combine this with 4 sandwiches)

These are fine. You can also cook yourself up some eggs and take out the yolks (yellow bits) and just have the whites.

---In the morning, one bowl of oatmeal porridge
---In the evening i also take one bowl of outmeal or the stuff (porridge) that has 7 different kinds of grains in it...)

You want to add protein when you eat these - eg:
In the morning -
1 bowl oats
1 cup skim milk
1 protein shake
Some walnuts

In the evening -
1 bowl oatmeal
1 can tuna
1 cup steamed vegetables

---Now I also want to take 1 bowl of yoghurt in the afternoon

Add something to this eg:

yoghurt (ff/sf)
1 cup cottage cheese
small handful unsalted nuts

---2 apples or banana's a day or ofcourse something else, depends on what's available

Spread them through the day and this is fine.

---2 times a Protein-shake a day, in the morning and the evening (50ml and 300cc of milk per shake)

One in the morning is fine. Instead of one in the morning have the other one just after training.

eg:
Breakfast

TRAIN

Shake with
whey powder
milk
Banana

---2 times a cup of Creatine (Swole V.2 made by Syntrax) a day, one in the morning and one before training (I'm running out of Swole V.2 and its pretty expensive so can i just stop using it without having any negative results?
If not, is there any other Creatine that is good for a person of my age?

It is fine if you just stop it.

---I'm building my body 4-5 times a week, is this fine with this kind of diet?

Go back and change the sandwiches.
ADD VEGETABLES!

 

[Balic]

What you are saying is impossible, i'm still going to school, how can I eat brown rice all the day when at school? Should I take my microwave and spoon with me or something? Vegetables all over the day is also impossible and expensive, it will make my parents poor
Maybe this is possible for someone without a job, but not for me, or you must have a way to fix the problem...


And how many rice should i take on 1 day?

 

[Emma-Leigh]

What you are saying is impossible, i'm still going to school, how can I eat brown rice all the day when at school? Should I take my microwave and spoon with me or something?

Cook it the night before (or on the weekend) and keep it in the fridge. Then put some with some tuna in a container and take it to school with you and eat that during the day.

Vegetables all over the day is also impossible and expensive, it will make my parents poor

Frozen vegetables are cheap as - cook up 3 bags at the begining of the week and do the same as the above. Vegetables are one of the most important things you can eat.

Maybe this is possible for someone without a job, but not for me, or you must have a way to fix the problem...

Actually, most people do it WITH full time jobs. Lots also have families, travel committments, study and a multitude of other things. It sounds like you are just not bothered to do it.... How hard it is to take some cooked rice or some raw oats instead of bread??

And how many rice should i take on 1 day?

A few cups (anything from 2 to 4) cooked of course... It depends on what else you take.

 

[Balic]

So I must just eat the (brown) rice and vegetables troughout the day, 4 cups is not to much for 1 day, can I also combine the rice with chicken meat or some other kind of meat instead of the tuna?
And the vegetables/rice I just eat cold?

''In the morning -
1 bowl oats
1 cup skim milk
1 protein shake
Some walnuts

In the evening -
1 bowl oatmeal
1 can tuna
1 cup steamed vegetables''

Do you mean that I have to combine this in one ''shake'' in the mourning and evening or should i just eat it apart from eachother?

 

[Balic]

Anyway, if i understod correctly:

I'm now (before going to work/school) gonna take the following in the mourning:

1--: 1 bowl of outmeal
2--: My Protein-shake (wich I make with skim milk)
3--: some Walnuts
4--: Creatine (At school minutes before training starts)

Meals for afternoon:
1--: 3 cups of rice with pieces of chicken/tuna in it (right?)
2--: with this or after this i'll take a cup of steamed vegetables
3--: after 4 o'clock when I come home i'll take some pieces of cucumber
4--: After this (or before) I eat 2 bowled eggs with 4 sandwiches (brown bread not toast)

Evening dinner:
1--: Most times vegetables with potatoes or something like tat, it's almost always vegetables + meat or for example: Macaroni, Spaghetti, or rice wth brown beans...
2--: After dinner a bowl of Lettuce


1--: Than I'll take my Creatine, than wait 1 hour before beginning my workout...
2--: Immediatly after workout I'm gonna take my second Protein-shake wich also contains pieces of fruit (Banana)

This is what i got now and it's gonna be hard to put this in my stomach, so is it enough/good?

 

[Emma-Leigh]

1--: 1 bowl of outmeal
2--: My Protein-shake (wich I make with skim milk)
3--: some Walnuts

Eat this all in ONE meal. You do not need to mix it all into one shake, but eat it in the morning for breakfast

4--: Creatine (At school minutes before training starts)

~30 minutes before training have some apple juice, protein powder and creatine.

After you train have (all at the same time):
Protein skake (with skim milk)
Banana
Creatine

Meals for afternoon:
1--: 3 cups of rice with pieces of chicken/tuna in it (right?)
2--: with this or after this i'll take a cup of steamed vegetables

Take a container with the rice and tuna or chicken AND vegetables in it (by these vegetables I mean broccoli, green beans, spinach etc). Eat this during the day spread into a few meals.

3--: after 4 o'clock when I come home i'll take some pieces of cucumber
4--: After this (or before) I eat 2 bowled eggs with 4 sandwiches (brown bread not toast)

When you get home eat some cucumber AND the eggs. You probably do not need the bread - but if you want it only 2 peices of bread (not 8!).

Evening dinner:
1--: Most times vegetables with potatoes or something like tat, it's almost always vegetables + meat or for example: Macaroni, Spaghetti, or rice wth brown beans...
2--: After dinner a bowl of Lettuce

Try not to have too much of the processed carbs (macaroni, spaghetti) but stick with the beans or sweet potato. Vegetables (eg: broccoli, green beans, lettuce) is good. Meat is also good.
Just have the lettuce with dinner.

1--: Than I'll take my Creatine, than wait 1 hour before beginning my workout...
2--: Immediatly after workout I'm gonna take my second Protein-shake wich also contains pieces of fruit (Banana)

How many times a day do you workout???

 

[Balic]

1 time a day, mostly in the evening, only on Tuesday and Wednesday I train in the afternoon, i'm at a school where you got alot of sport/exercise, I am busy with running and things like that every day, 10 hours a week..., so sometimes a train in the mourning at school, like running, and than in the evening i'm doing my workout (max. 1.5 hours.

About the vegetables with rice and chicken/tuna, should I all mix this together or just eat it sapperetly? And I'll just cook it the evening before and eat it cold right?
ANother last question: ( ) instead of Spinnach, Greenbeans and broccoli, can't i just take steamed vegetables? In the store here they different kind of steamed vegetables combined in 1 pack.

 

[Balic]

I just ate some Rice and its very, very dry, should I just mix the rice up with chicken (No Tuna, i can't eat it...)and the vegetables?

My Brother has eating breakfast + brown rice before doing his workout session and he had to quit because he had an empty stomach after this he took 2 sandwiches (brown bread with meat) and he was able to complete his workout, so i guess rice without the vegetables in it is useless?

And to be sure, this is a diet to gain right, because I have to gain weight!

 

[Emma-Leigh]

I just ate some Rice and its very, very dry, should I just mix the rice up with chicken (No Tuna, i can't eat it...)and the vegetables?

Did you make sure the rice was cooked?! And - Yes combine them ALL together. You can add a little lemon juice or other flavour to moisten it.

My Brother has eating breakfast + brown rice before doing his workout session and he had to quit because he had an empty stomach after this he took 2 sandwiches (brown bread with meat) and he was able to complete his workout, so i guess rice without the vegetables in it is useless?

Rice without the PROTEIN is less than ideal.

And to be sure, this is a diet to gain right, because I have to gain weight!

Yes - And to recap it would be something like:

BREAKFAST (all in one go):
Oats
Protein shake + milk
Walnuts

During the day at school:
Chicken (probably 12-15 oz of the stuff)
Rice (at least 3 cups)
Vegetables (2-3 cups)
Walnuts (2-3 oz)

Also take:
Some fruit (apple, banana)
Some skim milk

When you get home from school have:
Eggs
cucumber
+/- a couple of slices of bread

Dinner:
Vegetables
Meat
+/- other things


Before training:
Whey
Apple juice
Creatine

After training:
Skim milk
Whey
Banana
Creatine

 

[Emma-Leigh]

1 time a day, mostly in the evening, only on Tuesday and Wednesday I train in the afternoon, i'm at a school where you got alot of sport/exercise, I am busy with running and things like that every day, 10 hours a week..., so sometimes a train in the mourning at school, like running, and than in the evening i'm doing my workout (max. 1.5 hours.

That is a lot of training...

If you are doing lots of aerobic type activity (running etc) then you might want to eat a few more bits of fruit during the day to help replenish your body. Especially if it is long distances.

Also - the more running you do, the harder it will be for you to gain weight...

About the vegetables with rice and chicken/tuna, should I all mix this together or just eat it sapperetly? And I'll just cook it the evening before and eat it cold right?

Cook it up the night before. Put it all into a container together (with some walnuts) and then eat it during the next day cold.

ANother last question: ( ) instead of Spinnach, Greenbeans and broccoli, can't i just take steamed vegetables? In the store here they different kind of steamed vegetables combined in 1 pack.

That would be fine.


ps: And if you still do not gain, just increase the quantities eg: take 4 cups rice instead of 3, add some more oats to your breakfast, add some more nuts during the day....

 

[Balic]

I must say the rice is really dry, even with the chicken and vegetables, I think I just have to get used to it...

Thanks for all the help, really appreciate it, I hope it works

 

[njdevil13]

try some stir fried chicken, brown rice, and broccolli. the moisture in the broccoli helps me get the rice down easier.

 

[Balic]

stir fried chicken sounds good, but since i'm Dutch i don't know what it is
Could you explain that to me?

 

[njdevil13]

put some extra virgin olive oil in a pan. spread over the pan. use very LITTLE oil. combine all the ingredients and cook for a couple minutes. pure tasty food in minutes.

 

[Balic]

So you mean all the ingredients (vegetables, rice and chicken) already cooked, and than ''bake'' it up a little?

 

[Balic]

The afternoon is't even over yet and i've already taken 4 (!!!!) bowls of this rice/vegetables/chicken, i feel so F****** weak!, this shit isn't working at all, it can't be working, look at the people in Somalia, the only thing they eat it rice, no wonder they are so skinny!
I think you people calculate something really wrong or its just not working with me, but brown bread with meat is working way better, and i meant bread, no toast, no white bread, no, healthy brown bread!
Damn, i can't even do my workout, i'm shaking the hell out of my chair, because i'm so damn hungry...

 

[Balic]

Look at the link below:

http://www.vitamins.nl/nl/index.htm?left=leftframe_gezondheid&main=gezondheid

Thats a Dutch Health website, they tell you whats healthy and whats not, the light green is very healthy, and the red is extremely un-healthy

Look at the first part, its says Koolhydraten, it means Carbohydrates, this is what i noticed:

''volkoren brood'' and ''zilvervliesrijst'' they are: Brown Bread and brown rice so you saying that brown bread is un-healthy and just as bad as white bread is totally NOT TRUE, because White bread is in the dark red area and brown bread is in the light green area...

Brown rice is exactly te same as brown bread.

 

[Balic]

I just noticed they call our ''volkeren brood'' whole weath bread in English, here is the english translation of the website:

http://www.vitsdirect.co.uk/health/nutrition.guide.htm