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brbbX
06-05-2008, 07:47 PM
Hello guys
I'm 1.81m (I think it's 5'11 on your scale) and weight 75kg (165 pounds, I think).
My body fat is acceptable (around 12%) and my objective is to gain mass.
I have these supplements available to be taken, and that need to be adjusted on the diet:
SizeOn, Muscle Milk, ON Whey, Centrum Multivitaminic, Dextrose, Creatine Mono
Right now, I was under the following diet, however I don't think I meet the calories needed to gain weight. Sorry about any error in translation, because I find translating food names to english kinda hard.

CHO PTN LIP KCAL
Breakfast (7:50 am):
Granola(30g) 18 4,5 2,25 110,25
Skim Yogurt(200ml) 23 4,5 0 110
2 Bananas 36 1,5 0,7
Skim Milk(200ml) 9,2 6 0 60,8
Centrum Multivitamins
Total 86,2 16,5 2,95 437,35

Snack 1 (10:00am)
1 "Trio" Bar 18 1,1 2,6 99,8
1 Protein "Trio" Bar 20 10 4,8 163,2
Total 38 11,1 7,4 263

Lunch (12:15am)
Pasta (300g) 69 12 1,5 337,5
Chicken (150g) 0 30 3 147
Sauce 3 1 5 61
Fruit 25 0 0 100
Total 97 43 9,5 645,5

Snack 2 (3:00pm)
Sandwich:
2 Slices of Bread 24 4,6 0,6 119,8
Turkey Breast(45g) 0 9 0 36
"Minas" Cheese (don't know how to translate) (30g) 0 7 7 91
Total 24 20,6 7,6 246,8

Snack 2 (6:00pm)
Whole Biscuits (14) 40 5,2 6 234,8
Almonds(3) 0 0 15 135
Total 40 5,2 21 369,8

Dinner (8:45pm)
4 Slices of Bread 48 9,2 1,2 239,6
Turkey Breast (150g) 0 30 0 120
"Requeij?o" 3 5 3 59
"Minas" Cheese (30g) 0 7 7 91
Fruit 25 0 0 100
Total 76 51,2 11,2 609,6

Before bed (11:30pm)
Muscle Milk 8 16 6 150
Skim Milk(400ml) 18 12 0 120
Total 26 28 6 270

Daily Total: 361,2 175,6 65,65 2842,05

In my opinion it has already enough protein (around 1 gram/pound), but it seems to miss some fats.
This is my diet for non-training days, on training days I take whey protein + dextrose after my workout, and I take SizeOn during it.

Thank you

pbal17
06-05-2008, 10:31 PM
i have a hard time reading the nutrition facts that you put down, i saw how u columned them (through carbs, protein, fat and then kcal) but it seems tough to use. heres some advice though:

try to eat around 3200-3500kcal a day. anything higher is pointless.
try to vary your food intake, get carbs from fruits for example.
eat a lot, but eat healthy. as for protein, 1g/lb is a little high, try 1.7g/kg of body weight.
just eat balanced and you will see growth. don't gourge and force yourself to eat everything in sight because you are going to end up eating garbage and then looking like garbage.