gazh

Hi need some help with my diet not sure if i've posted this in correct place but here goes, I've had my diet nailed for while now and i've been really good at cutting out crap and sticking to the good stuff, however until the other day i thought it was tiptop untill i sat down for a couple of hours and worked out my calorie intake and calorie needs,

here goes:

Height =5 ft 7
Weight = 72 kg
BMR= 1721
Calorie needs =2667 normal (bmrx1.55)
To gain weight =158 x 19 = 3002 cals daily
Aiming for 3200.

Here's my diet with calorie added,

6am 1./ 30g whey = 140 cal
80g oats = 250 cal
coffee = 0 cal
8am. (snack) Protien bar = 200cals

10am 2./ 1 Banana = 90 cals
40g Whey = 140 cals
flapjack = 300 cals

12.30pm 3./ Jacket pot (med) = 250 cals
Tuna 100g = 120 cals
probiotic yoghurt = 80 cals
Almond (handful) = 120 cals

3.00pm 4./ chicken 100g = 112 cals
2 wraps = 100 cals
oats 80g = 250 cal

5.30 work out

6.00pm 40g whey = 140 cals

6.30pm 5,/ 100g chicken/beef/fish approx 112-180 cals
rice 100g = 300 cals

9.00pm 6/ Casien protien 40g = 135 cals


Total appox Calorie intake = 2850 cals

As you can see i'm missing by 400-500 cal ! I'm struggling at the moment to eat all that an idea is maybe to add a high calorie shake somewere in the day BSN do a true mass supp with a 600 cal per serving which would do the trick ......?

Do you have any helpful points about my diet ?

Post away

Thanks for reading Gaz

Bigger&Stronger

Increase your calories at breakfast time, try eating 100g of oats (raw with milk or made into porridge) and some whole eggs, that'll easily bump up your calories for the day:

100g oats = 359kal
4 large eggs (get the omega 3 ones if possible) = 298kcal
30g whey = 140kcal

Add some fruit throughout the day, apples, bananas, mangos will all bump up your calorie intake easily and add more vitamins and antioxidants to your diet.

You NEED more vegetables!! I don't see one green thing there!! Spinach, brocolli, kale, green beans!

Lol, hope this helps a bit mate.

gazh

Lol yer there is lack of greens ! usaually do have brocalli cauli or green beans for tea after workout, good idea about the eggs do you chuck them into mixer with oats milk and whey >? dumb question what are antioxidents ?

Big_Dan

Pre-work out should have carbs in it mate !! maybe some oats or malto-dextrin ?also would up the protein in the morning , as 30g wouldnt be enough in my eyes, would up it to 40g-50g,
before bed you could also add some oats or maybe some nuts mate !!

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gazh

Good point big dan I do have oats at 3pm bit tricky as thats last break of the day in work , then drive home at half 4 arrive home 5.10pm workout at 5.30 would creatine be a solution?

Big_Dan

ummmm not sure mate, never really used creatine too be honest, i usually stock my fridge with some high carb drinks, from my local bodyshop

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gazh

Yer never used creatine either will look into it what is malto-dextrin .... is it complex carbs mate ?

Big_Dan

it is techinically a complex carb, and also does have some properties similer to dextrose !!

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Bigger&Stronger

Just cook them however you like them, scrambled, hard-boiled, fried etc.

I wouldn't eat them raw unless they've been pasteurised to kill off any salmonella that are living inside them.

Antioxidants (such as vitamins E, C and A) scavenge 'free-radicals' inside the body that can potentially damage your cells. Eating more of them in your diet or supplementing with them can help you to recover from training and keep your overall health good.

eat plenty of fresh fruits (all different colours and types) and vegetables and perhaps invest in a good multivitamin to make sure you get enough and recover from training.

cha1n

Hey, just read this because i am also struggling increasing my calorie intake.

Regarding your question to creatine, i use BSN Cellmass (i think it's classed as a creatine) and the amount of calories per scoop is 40, so i don't think it would help much.

However, it does help you recover from a work out. I hate it when i run out because i ache for 3-4 days instead of 1-2!

Ross