Diet Plan

Ste_F

Now I am expecting criticism on the diet below but thats what im looking for. Any advice on changes etc is appreciated.

Meal 1 (9am)
3 Eggs (Protein 18gm)

Meal 2 (10.30am)
Oatso Simple + 1 Weetabix (Protein 11.1gm, Carbs 45gm)

Meal 3 (12noon)
2 Pieces of chicken breast (150gm each) in 2 tortilla wraps (Protein 74.4gm, Carbs 58gm)

Meal 4 (3pm)
Tin of tuna in tortilla wrap (Protein 37.3gm, Carbs 29gm)

Meal 5 (6.30pm) (Post Workout)
150gm Chicken, (Protein 32.4gm) 2 Sweet Potatoes and Broccolli (Not sure on values)

Meal 6 (8pm)
125gm Lean Mince with 75gm Wholemeal pasta (Protein 34.6gm, Carbs 46.9gm)

Total Protein = 207.8gm Carbs = 178.9gm

Many Thanks

Steve

Tall

To be honest its not that bad - theres a couple of changes I'd make straight away.

As a minimum I'd add in some protein with your breakfast - between 50g and 100g of protein powder as a shake should do the trick (Your body has been starved of protein for the past 8 or so hours when you sleep so try and replenish it...) - you don't say when you train within the framework of your diet but you may want to add in a postworkout shake.

You should also try and add in some EFAs (Udos/Flax/Olive/Fish Oils)

The thing with diets is it needs to be manageable for your level of training. We can sit here and say you must only eat rice/sweet potatoes/green veg or what ever but that tends to be waaay to strict for most people.

From your other posts I think you said you were 14.5stone and looking to bulk - different people have different opinions on how to bulk, but the bottom line is you're gonna need more carbs if thats the case.

If so add in more carbs to meals 1,2 and 3.

Theres some guys on here who can really sort a diet out for someone - to take advantage of that edit your post and put how much Protein, Carbs and Fats
you are getting per meal with a grand total at the bottom.

As I quick guess I reckon you are getting about 140g of protein and you may want to up that via shakes to over 200g.

Ste_F

Ill take that on board, im 11.5 stone to confirm. But yeah, would generally like to bulk up a bit and generally look and feel better about myself. Oh, and my training is normally done at 5pm

Thanks for the help

Steve

Young Gun

Just a general point for a first effort thats a good diet.

Definitely add in protein first thing in the morning. Eggs/whey powder are easiest.

Second definitely add in a post workout shake. Protein powder and dextrose. (dextrose is a very cheap carb source which is absorbed quickly by the body - the mechanics of why you need this after a workout are debated a lot and there will be a thread on here somewhere - look up replenish glycogen on google if you have 4 hours to bore yourself shitless)

Finally what time are you going to bed? You should eat right before. Beef, cottage cheese, peanut butter etc would be fine. If you want to be as good as possible a casein shake is the best thing to take just before. Its basically milk protein without the lactose.

Ste_F

I normally go to be about 10pm, but dont actually sleep til about 12-1. With all todays modern technology laptop/tv keeping me awake lol. Definitely going to be ordering some whey protein and i'll look into dextrose as its not something I know much about.

Thanks for the help

Steve

wigz

add a shake first thing and pwo and thats a pretty good diet

Ste_F

Not sure how to get more carbs into my breakfast (Meal 1) Would eating a pasta meal mid morning help?

Tall

Erm... Eat more of them...?

If you drop Oatso Simple and get the oats from MyProtein they are more dense and easy to add to shakes...

White pasta is reasonably high GI - use wholemeal if you can...

Brown rice is good too...

Ste_F

Ive been shopping then sat reading packets for the last half hour and added the values. I will also add the fats up if someone can explain fat/of which saturates and which value is important please. The majority of these are uncooked values, not sure how much difference cooking makes. Will be adding protein shakes etc once i have ordered some. Ill look at the oat on my protein because thats where i was going to order the protein powder from. Seemed pretty cheap.

Thanks

Steve