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Diet advice - order of eating

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robmason1
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2011/03/22 13:44:59 (permalink)
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Diet advice - order of eating

Hi All
 
I am trying to build muscle and maintain low fat levels. I am currently 77kg, 6foot 1. Naturally skinny build but getting broader.
 
Can anybody advise me if I should change the order in which I eat my meals? And is there anything I should add / change?
 
 
Meal 1: 8:30am: Oats, Semi Skimmed Milk, Raisins
 
Meal 2: 10:30am: Tin tuna (sunflower oil)
 
Meal 3: 12:30pm: 2 eggs scrambles, small tin of beans, 2 slices seeded bread
 
Meal 4: 3:30pm: Banana, Protein Shake (monster milk, 50g)
 
GYM: 5:30 - 6:30
 
Meal 5: 7pm: Chicken Breast, Mixed Veg
 
My evening meal can often change to pork chop, beef steak, or gammon steak. But normally chicken.
 
I also take creatine before and after my workout.
 
Thanks for your help in advance.
 
Regards
 
Rob
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    Tuffy
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    Re:Diet advice - order of eating 2011/03/24 11:25:08 (permalink)
    Meal 1: 8:30am: Oats, Semi Skimmed Milk, Raisins
    Add some whey protein to this meal
     
    Meal 2: 10:30am: Tin tuna (sunflower oil)
    Add a big salad to this meal 

    Meal 3: 12:30pm: 2 eggs scrambles, small tin of beans, 2 slices seeded bread
    Not much protein here, maybe up to 4 eggs
     
    Meal 4: 3:30pm: Banana, Protein Shake (monster milk, 50g)
    Have this an hour before training, not 2 hours before
     
    GYM: 5:30 - 6:30
    Include a PWO shake immediately after training. Whey with dextrose should suffice.
     
    Meal 5: 7pm: Chicken Breast, Mixed Veg
    You want to be having some complex low GI carbs in this meal. Maybe add some brown rice, wholemeal pasta, sweet potato.
     
    You really need another meal before bed. Some slow releasing protein such as cottage cheese / quark.
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    robmason1
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    Re:Diet advice - order of eating 2011/03/24 11:55:26 (permalink)
    Thank you so much, just the sort of reply I hoped for.
     
    Cheers
     
    Rob
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    Tuffy
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    Re:Diet advice - order of eating 2011/03/24 12:01:07 (permalink)
    robmason1

    Thank you so much, just the sort of reply I hoped for.

    Cheers

    Rob

    No probs mate. With regards to amounts, you need to monitor and adjust. If you aren't gaining, eat more, if you are gaining too much fat eat a little less.

    As a rule of thumb, you should aim to consume 1.5g of protein per 1lb of LBM and work your macro split around that.
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