xdave

i have just worked out how many calories im eating a day and it works out to about 2300 , with what i have been reading on this site its not enough any ideas on where i can find another 700 - 1000 , no more chicken please , please .. thanks dave............

gym rat

how does that work out in protein carbs and fats? you could add eggs to your protein shakes, have bananas or nuts through the day or add in another protein shake,

xdave

protein about 130g , carbs about 242g still got to work out the fat .

Pscarb

i have moved your post out of the women section please post in the correct section next time you post...

what is your exact diet?

xdave

basically im eating the same things every day (mon-fri).
4.00am ish shake/protein drink , mix of whey and all in one
4.30am ish cadbury brunch bar or nutri-grain bar
6.30 fajita with chicken breast and spinach same at about 8am and 10am
11.30,12.00,2 x snack a jacks
12.30 a chicken breast
1pm ish banana and an apple
2pm ish some oats
3.30 banana
5.30 evening meal , roast dinner or maybe steak mushrooms and tomatoes or mackeral and rice .
between 6 and 7pm every other day training
7.01pm shake/protein drink
9pm cottage cheese with pineapple.


shake/protein drink is a mix of whey and prosport all in one
roast dinner , roast potatos , chicken , brocalli , sweet corn.

xdave

is it bad then ?

JawD

Not sure what your aims are, but at first glance:

Brunch bar - junk
Snack a jacks - is this not flavoured packing foam?
You seem to have an awful lot of carbs, not a great deal of protein or good fat.

Edit - rereading your initial post, Id say you want more cals from Protein and good fat. So, Id add Fish like Salmon. Id add nuts like Almonds/Cashews. Id add Eggs.

xdave

packing foam ,, i think you are right , lol .
what fats are the good ones ?

JawD

Good ones are EFAs (Essential Fatty Acids). you get Omega 3 from things like oily fish. Hence I mentioned Salmon. Nuts are a good source of fat. I eat nuts and peanut butter. But, you have to be careful with peanut butter. What you want ideally is 100% peanuts. Watch out for those with "extra's". Usually other oils etc. Stay clear of ones that say reduced fat. You want the good fat, thats why you buy it. Reduced fat ones are filled with sugar and all manner of additives.

Other good fat sources are Avocado's or right out of the bottle, Omega oils, flaxseed oil etc.

On the subject, bad fat is things like Hyrdogenated fat (trans fats) which is exactly what you will read in the ingredient of your brunch bars and nutrigrain bars Id imagine.

xdave

lovely thanks for the advice.. dave.....

Pscarb

when i mean exact diet i mean what do you eat and when do you eat it? how does your training fit into your meals??

xdave

Pscarb

mate please don't edit a previous post to make it look like you had already wrote this....

xdave

sorry paul , i was just saving time , was not intending to make it look like i had already written it ,, dave.......................

Pscarb

why do you eat at 4am??