Rate my diet

steve edwards

Does this seem ok? I'm 18 years old, about 6 foot 2 and a half and weigh about 12 stone. I am looking to gain weight and muscle. This is for a workout day:
Breakfast: Oats and two slices of toast. Peformance whey
Mid morning: Chicken salad sandwich
Lunch: pasta with normal pasta source and cheese
Mid afternoon: Tuna, rice.
Pre workout: Peformance whey
Post workout: Build and recover
Dinner: Steak and vegetables.
Evening: 2 rice cakes with peanut butter. Extreme protein with milk

..and this is for a non workout day
Breakfast : Oats and cereal. Peformance whey
Mid morning Chicken salad sandwich
Lunch: Jacket potatoe with beans and cheese
Mid afternoon: 2 egg on toast Peformance whey
Dinner: chicken and noodles. Build and recover
Evening: 2 rice cakes with peanut butter. Extreme protein with milk
cheers

Bodyworks

carbs are your friend. i'd say up the carbs fella, big time.

PScarb

i would agree with Bodyworks at your height and weight i would take a guess that you are a hard gainer and dont carry alot of fat...i would also make sure you keep a note of weights of your foods so that you can increase them if need be....

i would say change the diet to this...

Breakfast: 100g Oats and two slices of toast. 2 scoops Peformance whey
Mid morning: 200g Chicken 100g rice and veg
Lunch: pasta with normal pasta source and cheese + 200g Lean Steak mince
Mid afternoon: Tuna, rice.
Pre workout: Peformance whey + 1 banana
Post workout: Build and recover + 1 small bagel
Dinner: Steak and vegetables.
Evening: 100g oats, Extreme protein with milk

on non workout days just swap the Pre/Post workout meals for
250g Spud + Tuna/Chicken/Lean Steak Mince

hope this helps mate

steve edwards

what type of foods are high in carbs?
I know white bread, potatoes and cereal are

PScarb

Steve there does come a point where you need to help yourself type in High carbs or carb foods into google and you will get some good results...

steve edwards

good idea that!

LeeB

yes i agree with pscarb and bodyworks.

carbs have had alot of bad press... basically carbs are fuel.. if you take in too many.. they get stored... usually as fat... if you take in too few then your body needs to get that energy from somewhere else... usually by using the protein foods you have taken in instead... not good cos these are meant to be used for building muscle!

you need to find out (usually by trial and error) how many carbs/calories you need each day. and then add a little more to ensure yuor body is getting all it needs.

do some research on not just carbohydrate foods but also the difference between low glycemic carbs (low GI) and high Glycemic carbs (High GI). most of the time for us bodybuilders low GI is best... with the exceptions being first thing in morning and immediately after training.

also, if you have a look in the diet/nutrition forum, i wrote a basic cutting diet article... to change this into a bulking diet just work it out as normal... but give yourself an extra 500 calories per day.

PScarb

it has to be pointed out though only use the GI as a reference point as the Glycemic Index only refers to Carbs when eaten on there own this is effected by adding either or both protein and fats so a jacket spud which is considered high on the Glycemic Index but if you add tuna and mayo to that spud it become a medium GI food....

steve edwards

Cheers lads. I'm going to up the carbs like you say and after reading another thread, i might also add rice pudding to my post workout! Is it best to add oats to my pre workout shake or post workout?

Bodyworks

you're over complicating things steve. just eat more carbs every meal.