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Suitable diet?

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Several
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2011/03/22 21:21:40 (permalink)

Suitable diet?

Hi all
Got advised to post my diet to see if it's suitable or what quantities of what need increasing/decreasig. A bit of background info:
I'm pretty much an absolute beginner, I have a reasonable fitness level due to swimming which I will continue. 18yrs, male, 6.2" and 168 pounds. I'm looking to bulk out and pack on some muscle because I'm fed up of being a skinny lanky guy.
Here's an average day:
9am: Porridge, glass of orange juice, banana, cod liver oil supplement (as I hardly ever eat fish)
11am: 2 Wholemeal ham and lettuce sandwich, bunch of grapes, banana, few handfuls of peanuts, this fruity bread stuff (2 slices).
3pm: Ham and pepperami wrap, banana (yup, I like bananas), more grapes, more nuts, maybe some porridge or baked beans
7pm: chicken/lamb, broccoli, green beans, mashed potato
9pm: Chunk of cheese, ham sandwich
I'm drinking water throughout the day.
Now I read it back, it doesn't seem like too much, but I've been trying to eat alot more recently and I seem full most of the time! Is this suitable for someone of my weight trying to gain mass/put on muscle?
Several
#1

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    Tuffy
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    Re:Suitable diet? 2011/03/24 11:20:04 (permalink)
    9am: Porridge, glass of orange juice, banana, cod liver oil supplement (as I hardly ever eat fish)
    Add some protein to this meal - Whey would be ideal, you can mix it in with your porridge or down it in a shake. If you are looking to supplement with fish oil, then cod liver oil isn't what you need. You need to get some fish oil caps.
    11am: 2 Wholemeal ham and lettuce sandwich, bunch of grapes, banana, few handfuls of peanuts, this fruity bread stuff (2 slices).
    Choose a better protein source here such as chicken / turkey breast. Lose the banana.
    3pm: Ham and pepperami wrap, banana (yup, I like bananas), more grapes, more nuts, maybe some porridge or baked beans
    Again a better protein source here. Lose the banana, make sure your tortillas are wholemeal / wholewheat.
    7pm: chicken/lamb, broccoli, green beans, mashed potato
    This is ok but perhaps switch to boiled new potatoes or sweet potato. Add some EFA's here.
    9pm: Chunk of cheese, ham sandwich
    Bad food choice TBH. Go with either cottage cheese / quark. You can mix a little low calorie hot chocolate powder to improve taste.
     
    Where do you train in the day? You need to be having a PWO shake immediately after training. If you feel calories are too low and can't stomach more food, add a bulking shake:
     
    Whey, peanut butter, oats, skimmed milk, 1/2 a banana - lovely jubbly!!
    #2
    Several
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    Re:Suitable diet? 2011/03/27 00:16:59 (permalink)
    Thanks man, this is some helpful stuff. I train usually in the evening, around 6-7, on mon-wed-fri generally, with swimming to keep my fitness up about 5 times a week. I am still very much a beginner so am still figuring out the basic ins and outs of training and of course diet (which now seems more logical, I'll look at getting some whey protein soon). Hopefully with this and continuation of my training I will see more noticable results (:
    Several
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