|
2006/08/29, 10:33 PM
Id like one you you pros to look this over for me and let me know how to improve please. Sorry it is so long but some tweeking (or major repair) would be really great.
I am 6`2 175lbs male. I would like to be about 185 - 190 lbs.
Here is what I eat most days.
(I work in a night club, that is why the times may seem odd)
Meal 1
3:30pm
3 eggs, 2 slices of rye bread, fruit juice.
protein= 29g carb=78 cals= 428 fat=5.6
Meal 2 (Home-made weight gainer shake)
5:30pm
1 cup oats, 1 cup milk, 1 tbs Peanut butter, 1 scoop protein powder
protein= 53g carbs= 98 cals=760 fat=19.5
Meal 3 (PWO shake)
7:30pm
1 scoop whey protein powder, 30g dextrose
Meal 4
8:15
Chicken thigh, 1 sweet potato, salad
Protein= 26.7 carbs= 51 cals= 377 fat= 7.2
Meal 5
11:00pm
2 slices rye bread, cheese, spinach, 1 cup milk
protein= 26g carbs= 63g cals= 485 fat= 14.7
Meal 6( Home-made weight gainer shake)
2:30am
1cup oats, 1cup milk, 1tbs PB, 1 scoop whey powder
Protein= 53 carbs= 98 cals= 760 fat= 19.5
Meal 7
5:15am
1 cup rice, chicken thigh, salad
protein= 29.3g carb= 45.5 cals= 382 fat= 7.5g
Total
Protein= 240g Carbs= 470g Cals= 3422 Fat= 75g
|
|
|
|
2006/08/30, 03:23 PM
Definately add in more healthy carbs, add in some beef and fish. I see mostly chicken and eggs which is pretty lean, and also some healthy fats, from nuts, olive oil, etc.
15 calories per pound of bodyweight is a good guideline to start with , that being said if you are at 2810 at the end of the day you are at 16, it wont hurt you to try and go to 3000 per day.
Hope this helps.
--------------
Scales are for dead weight: We are not dead yet!
Still trying to find out how to do the Hollywood Free Press.
Ivan
Montreal Canada
|
|
2006/08/30, 03:26 PM
Thanks alot.
I will work on adding these things in.
Can you give me some examples of healthy carbs? Is what I have now considered unhealthy carbs, or do I just not have enough?
|
|
2006/08/30, 03:34 PM
Your rice should be brown rice, the oats should be "not the instant" I forget what it's called. Sweet potatoe is great, add in more veggies like spinnach, broccoli, whole grain bread, buckwheat, these are just a few. if you use the search buddy below and look for "grocery list for a body builder" you will come to a great post from BB1fit with all the healthy foods. Your on the right track but limiting your variety of food, and there is no need to keep eating almost the same thing day in and day out. This is what discourages most people, when they try to gain or lose.
--------------
Scales are for dead weight: We are not dead yet!
Still trying to find out how to do the Hollywood Free Press.
Ivan
Montreal Canada
|
|
2006/09/02, 05:27 PM
Hey thanks for your help.
I have changed to brown rice, and I`m using whole grain bread in addition to the rye bread. Also Im switching it up between chicken thighs and breast. Im also going to start adding more fish and more veggies.
If theres anything esle anyone notices please let me know. I would like to get my diet as good as possible.
|
