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i need help on my diet

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ginasmg
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2006/07/11 22:43:19 (permalink)

i need help on my diet

this is my exact food intake today would like some help with this as i am trying to bulk in order to get stronger.not nesseserily bigger but i need to be stronger.

woke up 7.30 cup of tea.cereal ba
0830 went for short run
0900 1x banana
1030 2x weetabix with milk in bowl
1230 2x bacon and egg sandwiches
1300 1x glass of milk half pint
1600 full size dinner inc sprouts,chips,peas,few beans,gravy,2xyorkshire puddings,2x sausages 1xpint of milk sweede.
1700 trainning weights till 1815
1830 i pint of milk with 1 and a half measures of whey powder
1930 1xglass of pomegranite juice half pint with some peanuts
2100 srawbery jam sandwich white bread
2130 glass of orange juice half pint some peanuts
will have a sandwich before i go to bed and a drink of milk i pint

i would appreciate any advise on my diet be as brutal as you like as this is the way i will learn thank you
#1

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    OoOGazOoO
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    RE: i need help on my diet 2006/07/11 22:48:07 (permalink)
    No protein until 12.30 and even then the source isn't a good choice (bacon).

    Lose the milk PWO.

    19.30 isnt the best meal, no protein.

    Same for 21.00 meal.

    All in all, needs more protein, needs more EFA's (Essential Fatty Acids).

    You may wish to limit the runs if you are trying to put weight on, depends how you far you run, intensity, etc...

    Up the fibrous carbs, i.e. vegetables.

    Lose some of the milk that you have, replace with solid foods, more nutritional benefit, etc...
    #2
    ginasmg
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    RE: i need help on my diet 2006/07/11 22:51:35 (permalink)
    thanks mate what foods would i get efas in.would water be a better sustitute for milk?i thought milk was good for you why would i loose the milk is it too fatening or something else
    #3
    OoOGazOoO
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    RE: i need help on my diet 2006/07/11 22:53:35 (permalink)
    You have a lot of milk, milk is ok in small amounts i guess but you seem to have a lot, i guess you could be more satiated etc... by including more solid, nutritional foods.

    Here's a list of healthy fats (EFAs), produced by TT.

    Omega 3 rich foods

    Flaxseed oil
    flaxseeds
    hempseed oil
    hempseeds
    walnuts
    pumpkin seeds
    Brazil nuts
    sesame seeds
    avocados
    some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.)
    canola oil (cold-pressed and unrefined)
    soybean oil
    wheat germ oil
    salmon
    mackerel
    sardines
    anchovies
    albacore tuna

    Omega 6 rich foods

    Flaxseed oil
    flaxseeds
    hempseed oil
    hempseeds
    grapeseed oil
    pumpkin seeds
    pine nuts
    pistachio nuts
    sunflower seeds (raw)
    olive oil
    olives
    borage oil
    evening primrose oil
    black currant seed oil
    chestnut oil

    Omega 9 rich foods

    Olive oil (extra virgin or virgin)
    olives
    avocados
    almonds
    peanuts
    sesame oil
    pecans
    pistachio nuts
    cashews
    hazelnuts
    macadamia nuts
    #4
    ginasmg
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    RE: i need help on my diet 2006/07/11 22:54:07 (permalink)
    sory mate to bat on but in the 1930 meal i take peanuts is that not enough protein?thanks
    #5
    OoOGazOoO
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    RE: i need help on my diet 2006/07/11 22:55:12 (permalink)
    ORIGINAL: ginasmg

    sory mate to bat on but in the 1930 meal i take peanuts is that not enough protein?thanks


    Peanuts are utilised in the diet more for their healthy fat benefits.

    Solid proteins - tuna, chicken, turkey, quark, fish, etc...
    #6
    ginasmg
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    RE: i need help on my diet 2006/07/11 22:56:42 (permalink)
    now there is a good choice will take me ages to write that lot down i realy appreciate learning these things i need to be strong.your advise is most welcome
    #7
    ginasmg
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    RE: i need help on my diet 2006/07/11 22:59:29 (permalink)
    is all fish good for you?as i have trouble eating dry chicken .would i be able to gain on only eating fish produce as the meat element of a diet?
    #8
    OoOGazOoO
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    RE: i need help on my diet 2006/07/11 22:59:42 (permalink)
    No problem.
    #9
    OoOGazOoO
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    RE: i need help on my diet 2006/07/11 23:03:59 (permalink)
    Will put comments and suggestions below in bold for you to make it easier reading for you.

    ORIGINAL: ginasmg

    woke up 7.30 cup of tea.cereal ba
    0830 went for short run
    0900 1x banana
    Have protein here, solid protein - tuna, chicken, fish, cottage cheese, quark, etc... up the carbs in this meal too, keep the banana, serving of oats, etc...

    1030 2x weetabix with milk in bowl
    Add protein again here.

    1230 2x bacon and egg sandwiches
    Replace the bacon with leaner, solid protein, up the healthy fats here (see list for examples/choices)

    1300 1x glass of milk half pint
    Lose this, replace with a weight gainer shake if you must, but there's no need to drink so close to the last meal.

    1600 full size dinner inc sprouts,chips,peas,few beans,gravy,2xyorkshire puddings,2x sausages 1xpint of milk sweede.
    Not the cleanest of food choices, i.e. chips, sausages, yorkshire puddings, etc... Keep the fibrous carbs from the veg here, and increase them in other meals during the day.

    1700 trainning weights till 1815

    1830 i pint of milk with 1 and a half measures of whey powder
    Lose the milk here, keep the whey, include dextrose/maltodextrin for quick acting carbs, of it you wanted something slower, you could again have oats, weetabix, etc...

    1930 1xglass of pomegranite juice half pint with some peanuts
    Need protein here.

    2100 srawbery jam sandwich white bread
    As above

    2130 glass of orange juice half pint some peanuts
    Maybe add peanuts to above meal and have whole fruit rather than juices.

    will have a sandwich before i go to bed and a drink of milk i pint
    Lose the milk and sandwiches before bed, go with protein and fat from solid food choices.


    #10
    ginasmg
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    RE: i need help on my diet 2006/07/11 23:29:04 (permalink)
    thats fantastic mate i will try your recomendations.thank you very much for your time i appreciate it
    #11
    OoOGazOoO
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    RE: i need help on my diet 2006/07/11 23:32:56 (permalink)
    No probs at all, good luck.
    #12
    ginasmg
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    RE: i need help on my diet 2006/07/11 23:35:58 (permalink)
    got to tell you this i thought i would print a copy of my new diet so i pressed print .and now i have 16 copies of it lol well at least i will be able to put them all over to remind me.thanks again for your help mate
    #13
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