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Diet Info desperately needed!

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buckylovin
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2011/03/19 15:17:41 (permalink)

Diet Info desperately needed!

Hi Guys,
 
I am a 27 year old male 5'8 in height and weigh a lean 138 pounds. 
 
I always thought my diet was good but in all honestly since reading this forum I realise that it has been poor.
 
I am looking to pack on a little lean muscle, I dont want to make massive gains, simply fill out a bit and tone up. I know that the diet is going to be key to this.
 
I am training 4 times a week with wed fri and sat being rest days. Monday is going to be arms and shoulders, tuesday is chest and back (this is mainly a body weight routine, push ups and pull ups. there are a few resistance exercises). Thursday I am working my legs and abs, on friday its an all over body wrokout (mostly resistance training- i dont do any leg work). I also do 15 minutes abs on tuesday morning.
 
I train strictly between 16.45 and 17.45 (apart from the one morning i do the abs at 06.45).
 
I get up every morning at 7, go to bed around 10!
 
I am keen on taking some form of shake but dont know if I should just take protein  or a weight gainer or anything else!! 
 
Any help greatly appreciated!!!
 
Dale
 
 
#1

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    Nigeepoo
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    Re:Diet Info desperately needed! 2011/03/19 17:23:18 (permalink)
    #2
    buckylovin
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    Re:Diet Info desperately needed! 2011/03/19 19:35:56 (permalink)
    Cheers!
     
    I have had a look around the link (and site in general). This is what I have come up with:
     
    07.00:  2 whole grain toast, low fat spread, 3 egg whites with 1 yolk (scrambled), glass pure orange, handful dried raisins
     
    10.00: Large Granny Smith (fav!!) apple, 1 scoop whey protein (with water)
     
    13.00: Chicken fillet, 100g whole grain pasta with pesto, small mixed salad.
     
    15.30: 2 slices Whole grain bread with turkey breast, 1 HMB tablet
     
    16.45-17.45 Train
     
    Post Workout 2 scoops whey protein (with water). - I would like to add some sugar or something to this, what do I add?
     
    19.00: 3 baby potatoes, carrots, broccoli, peas, chicken fillet and gravy.
     
    22.00: 2 scoops whey protein, 150g low fat yoghurt 
     
    So what is that looking like? What should I change? I like a large breakfast tho so dont wana mess with it to much!! Gives me a good start and all that. I know I have no oily fish in there (dont like salmon or fish in general), and I cannot eat tuna (believe me I wish I could but cant stomach it!!)
     
    #3
    Pasty
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    Re:Diet Info desperately needed! 2011/03/19 20:22:25 (permalink)
    Looks like you've done your home work! My thoughts were on the 'good fats' side, but oily fish isn't the only source of omega 3s you can supplement or looking into plant-based sources such as flaxseed oil and walnuts. Other good fats to add would be Extra Virgin Olive oil and possibly more vitamin E (almonds, avocados are great sources). 
     
    Look into a multi-vitamin/mineral if you don't already take one. 
     
    Otherwise all looks well, monitor your weight weekly and take some anthropometrics (skinfolds, waist circumference etc) to monitor your progress. 
     
     
    #4
    buckylovin
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    Re:Diet Info desperately needed! 2011/03/19 21:02:53 (permalink)
    Cheers Rick,
     
    Added omega (3,6,9) supplement and multi-vitamin.
     
    Thanks for the help, thats me set now!!
     
    Dale
    #5
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