My diet - tips and advice wanted please..

thedaddy

i've been asked/ordered by the top dogs to post my diet so here goes.
im aiming just to put on mass im a hard gaining ectomorph at heart so if you are trying to help i'de rather hear about a diet more suited to my body type not your individual one thanks.

right here goes:
i have tried different diet plans so far some have worked out better than others, i've tried a very strict diet which was:

8:00 6 whole eggs (v bad for cholestorol so stopped)
9:00 banana
10:30 pack of jaffa cakes (bad but seemed to give me energery)
13:00 100g brown rice 200g sliced chicken
15:00 100g peanuts
18:00 80g pasta 2xtin of tuna (250g drained)+veg
20:30 tin of mackrel
23:00 steak 'n' chips
[no suppliments because i'm a student with no money lol]
(this was roughly what i would eat yet some exceptions because i do have a social life)

I followed this diet for around 3 weeks and it was going well and i was gaining slowly. But then my body started to reject the food eating it because of the same food sources everyday, and i would start to feel sick when ever i ate, and even in anticipation of food. for example i would wake up in the morning and feel sick because in the back of my mind i knew i would go downstairs and cook 6 eggs. (like Pavlov's dog salivation reflex).

so after a few more weeks of this diet i was forcing every meal down trying not to be sick which wasn't doing me any good of course so i gave up and stopped the diet. since then i just ate what i felt like until my digestion was back to normal. and that brings me to now...

so now i'm just thinking of stocking up on all the main protein foods (fish, eggs, cheese, milk, chicken, turkey, lean meats), and will just make a small(ish) meal out of these 5-6 times a day, i'll also incorporate carbs and fat into the diet some how, not decided exactly how yet.

do you think an unplanned diet as such will work? because i dont want a strict system like last time and my body to reject all foods.

any other suggestions or tips?
thanks

devilsquest

m8 thats not sucha good diet at all?but im not as good as some of the guys here so ill let them sort this one out,but i am a hard gainer to and since i hadd my diet sorted i found im makein good gains,and i to felt the same as u at first but i ajusted my meal plan and cairred ob with it and in time my body got used to it,and now i cant stand normal food???lol

FierceFrets

It is pssible to have much more variation in your diet.

Do you know how much protein, carbs and fat you should be aiming for?

This information will guide you in how much food to eat and of what type.

As a rule you should be aiming to consume at least 1g of protein per pound of bodyweight. Many people go over this ie 1.5g or even 2g per pound but i think you'll do fine on a gram.

Protein should make up 30% of your dailey intake. Carbs (complex) should make up 50% and dont try to get the remaining 20% in fat, you will consume good fats from meat, fish, nuts etc.

I work it out like this. lets say you wiegh 200lb. You then need to eat 200g of protein per day. If this makes up 30% of your diet, you can work out the amount of carbs you should be eating.

protein grams / 30% = 1% of food intake per day in grams.
so...
200 / 30 = 6.66

that means that 1% of your intake each day is 6.66 grams. From here you canwork out the amount of carbs you need.

1% * 50 (as your carbs should account for 50% of your diet)
so...
6.66 * 50 = 333

So now we know that...

protein = 200g
carbs = 333g
fat = (by product of good food)

If you are fussy and want to know how much fat you need (and it is needed when you are bulking) you can work it out in the same way.

We already know 1% of the food we need is 6.66g

so 6.66g * 20(the percentage of fat allowed/recommended per day) = 133g

The bottom line - Everday you should comsume enough food so that the body recieves...

Protien - 200g
Carbs - 333g
Fat - 133g

From there you need to learn how much protien, carbs and fat there are in different foods and work out how much of that food you need to satisfy that meals nutritional needs.

I like to split my nutrients evenly over the 6 meals, so going by our example that would mean that each meal must contain...

pro 200/6 = 33g
carb 333g/6 = 55g
fat 133g/6 = 22g

so now you know what your aiming for.

If all the above reads like shit in a pot, post your wieght in stones and pounds or just pounds and i'll work it out for you.

Hope this helps

:twisted: Fierce

Nick500

good post fierce

Nick

reef

You mention you dont have much in the way of supplements as you're a poor student, however I would recommend buying some cheap bulk whey for pre-breakfast and also post-workout.

FierceFrets

Cheers Nick

:twisted: Fierce

thedaddy

oh yea... and add 3-4 litres of water and 1litre of pure orange/apple juice to my list - is that good?
the thing is i don't really want a strict diet like last time for fear of my body rejecting the foods after a while, is it possible to gain like i suggested by just stocking up on protein and carb rich foods, then make a meal out of these 6 times a day in regular time intervals? or is a strict diet the best way?

FierceFrets

Im not being funny mate, but did you even read my post?

:twisted: Fierce

sitries

yeah good post fierce. but tbh i rekon its a bit to much hasstle calculating everything you eat and working it out like 300grams protein 500grams carbs and so on. i think the bottom line is just eat as much as you can as often as you can - and try and eat clean foods. each meal should consist of a portion of protein and a portion of carbs. just be sensible - for example dont make your carb portion chips - have mashed potatoes instead.

thedaddy

yea i did read your post lol, and i've worked out the calculations for my weight, well 10pounds above my weight to make sure i'm getting enough - is that a good idea?
i was just asking if it would work just eating what i feel like each meal time aslong as it has the carbs,fat and protein? instead of a strict plan, by common sense it should, but just checking.
and a few more questions to save making a new thread:
1)milk which is best? - i'm having full fat milk at the moment.
2)what foods are best for getting your fats from? - or will it already be in meat etc on my diet?
3)how much fibre should i have each day?
4)any other less known good sources of carbs? - i usually have bread,rice and pasta which gets boring.
5)what's the best thing to do when you go a girlfriend's or mate's house? - they don't usually have a cupboard full of tuna etc so i end up ordering take away is that ok? and what is best to actually order, they have chicken but its really cheap and shit tbh and you end up getting about a mouthful for 3.
i'm sure i have more questions but they wont come to mind atm when i think of them i'll give them a post.
thanks