Diet Review Please

rvdukc

Hi all

I've been thinking about my current diet and food intake and would like some opinions. Here is my regular "work" day routine.

7:00am wake up

8:00-8:30 - breakfast - porridge

10:00am orange & apple

12:00 - lunch
usually a sandwich, wholemeal bread, either tuna or meat filling

14:00 -14:30- chicken portion (you know the to for £5 in tesco ones!)

17:15 -17:30 - 2x weebtabix

Gym (Tues - Thurs)

19:00 - protein shake (2 scoops of whey & water - currently from holland and barrett)

19:30 dinner
mon-wed - usually a "count on us" microwave meal, one which is high in protein.
thur - fri - roast dinner

22:00 - protein shake (2 scoops of whey & water - currently from holland and barrett)

23:00 - bed

Until recentley (2 weeks ago) I had only been having one protein shake per day, but have moved it to two with the intention of going up to three next week or so (I want to avoid increasing my toilet breaks to put it mildly so thought I should build up to it!)

I know there are plenty of holes that can be picked in the above, but any comments and suggestions would be appreciated.

Im looking to build lean muscle, I don't want the "podgy" look if that can be helped at all?

Verne

RVD..diet Gurus will be able to advise but approx breakdown for this diet is.....

.....................Cals.....Fat...Prot....Carbs. ..Fibre...Sodium
Breakfast.........309.....4.7...22.1....48.1....4. 3......0.189
10:00am..........150.....0.8...1.4.....38.4.....7. 3......0.....
Lunch.............316.5...2.....37.5.....36....... 2........0.73.
14:00 meal.......93......1.2...19.5.....0........0...... ..0.054
19:00 shake....138.2...1.4...25.......5.4......0........ 0.....
19:30 dinner....310.....5.....51.8.....12.4.....1.6..... 0.4..
22:00 shake....138.2...1.4...25.......5.4......0........ 0.....
.
Tot................1755...17.....182.....146...... 15......1.373

Some assumptions...chicken portion is approx 3oz, meat only no skin, milk is skimmed. oats portion is 50g, microwave meal is a Tesco chicken breast with herb (only data I have). Shake is Extreme Whey (No Shake data for H&B). No Weetabix data so add something on for that.

scottswald

are you working these out from some website?

Youngster

Instead of increasing your shakes. Why don't you add in proper meals instead? Food is so much better than a supplement shake mate.

scottswald

do you mean tuesday and thursday or do you mean tuesday, wednesday and thursday?

either way, that is not too good, i suggest going monday, wednesday and friday.

rvdukc

Thanks for that, milk is usually semi skimmed, but other than that it looks fairly accurate. Do I need more protein in than that? To show the abs more, would I need less fat intake?

Any advice would be appreciated.


Gym days tend to be: saturday,sunday,tues & thursday (sometimes wednesday to for a cardio session)

The gym is usually pretty full in the evenings, so I go on a saturday and sunday to get on the cable machine and free weights for triceps and back (sat) and chest & biceps (sunday)

Tall

Whats your Height/Weight/Sex...?

scottswald

how long you been training mate?

rvdukc

Hi

I'm 24, weigh around 13.5 stone (in truth I dont "look" like I do) & male

about 2 years, I hadn't been serious with terms of diet until now though.

Tall

Up the carbs and up the fats.

Have some protein at every meal, and combine it with Carbs, Fats or Both.