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diet advice wanted

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MANCLAD36
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2005/07/22 23:06:41 (permalink)

diet advice wanted

Hi lads
I have been goin gym for about 18 months now and dont think I eat correctly and would like some advice.
I am 173 cm 66- 70kg quite lean and about 42 inch chest 31 waist. gym 4 or 5 x of which 2 days is cardio. gym lasts about 1 hour 30 ish.
The following is roughly what I eat all the time.

9am wholemeal toast 2 slices with no sugar jam
11am weetabix x 2 with semi milk plus banana
1pm wholemeal sandwich with sliced chicken breast
gym
3pm reflex whey shake after gym = 2 scoops x 19.5g protein
6pm large baked potato with tinned curry or chicken strips/ boiled potatos and green beans.
fruit either strawberries or bananna.
10pm 2 toast with no sugar jam
thats my lot other than the occasional treat.

Just lookin for advice on things to eat that wont make me fat but will still let me gain some muscle
Cheers
Rob






#1

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    mass quest
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    RE: diet advice wanted 2005/07/22 23:14:51 (permalink)
    have a look at this for a sample diet
    http://www.muscletalk.co.uk/hard-gainers.asp
    #2
    whiteboy
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    RE: diet advice wanted 2005/07/22 23:16:28 (permalink)
    9am wholemeal toast 2 slices with no sugar jam
    11am weetabix x 2 with semi milk plus banana
    1pm wholemeal sandwich with sliced chicken breast
    gym
    3pm reflex whey shake after gym = 2 scoops x 19.5g protein
    6pm large baked potato with tinned curry or chicken strips/ boiled potatos and green beans.
    fruit either strawberries or bananna.
    10pm 2 toast with no sugar jam
    thats my lot other than the occasional treat.
    You need the help of tt (that diet looks bad)

    Just lookin for advice on things to eat that wont make me fat but will still let me gain some muscle
    Cheers
    Rob
    #3
    Littlegreenfrog
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    RE: diet advice wanted 2005/07/22 23:21:44 (permalink)
    here is a pretty comprehensive list of good foods by TT (I think)
    CARBOHYDRATES
    Oats
    Broccoli
    Sweet Potato
    Muller Light Yoghurt
    Skimmed Milk
    Fibre Rich Veg
    Wholegrain Bread
    Basmati/Long Grain Rice
    Whole-wheat Pasta
    Wholemeal Pitas
    Spinach
    Apples
    Pears
    Oranges
    Peaches
    Plums
    New Boiled Potatoes
    Yams
    Muesli (natural no sugar added)
    Natural bean soups
    Herbal teas
    Water
    Chickpeas
    Split beans
    Black beans
    Tonic water
    Barley
    Mustard


    PROTEINS
    Chicken (skin & bones removed) breast
    Lean Red Meat
    Tuna
    Mackerel
    Salmon
    Low Fat Cottage Cheese
    Quark
    Turkey (skinless)
    Sardines
    Kippers
    Whey Protein shakes
    Veal
    Venison
    Soya Milk
    Tofu
    Quorn
    Tempeh
    Low fat Yoghurts
    Lentils
    Seeds
    Egg Whites
    Shellfish
    Buttermilk
    Bacon back

    GOOD FATS (EFAs)
    Olives
    Olive Oil
    Flax Seeds
    Flax Oil
    Almonds
    Cashews
    Nut Butters
    Fatty Fish
    Avocados
    Nut Oils
    Columbus Eggs
    Seeds
    Macadamia nuts


    #4
    scottishstu
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    RE: diet advice wanted 2005/07/22 23:24:24 (permalink)
    the list is good,



    the person must now be given or taught the knowledge of when and how to apply it to their diet.
    #5
    ToxicToffee
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    RE: diet advice wanted 2005/07/23 08:02:01 (permalink)

    ORIGINAL: scottishstu

    the list is good,



    the person must now be given or taught the knowledge of when and how to apply it to their diet.



    http://www.muscletalk.co.uk/New_article%3A_Mass_Gaining_%2D_Toxic_Style%21/m_618307/tm.htm
    #6
    nickpellatt
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    RE: diet advice wanted 2005/07/23 09:57:50 (permalink)
    Hi mate.

    Your current diet doesnt look good to me as it lacks proper balance and as mentioned .is light on protein.Protein is a pretty important macro-nutrient if you want to add size....we normally try and eat lots of it.this diet DOESNT have anywhere near enough of it.

    I tend to prescribe along the following lines...

    Whey in water on waking, PWO and a slow release protein like cottage cheese at bed.

    In addition, 5 further meals all based around a PROTEIN source.

    PROTEIN wise, aim for 1.5g per lb of DESIRED bodyweight daily...and split this over all the days meals

    Make one protein source oily fish for its good fats content.

    Aim for a minimum of 5 fruit and veg a day.more if your bulkng

    Plan a diet to include all food groups using portion control according to goals.

    Good luck bud
    #7
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