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jjcool
09-21-2002, 08:14 AM
hi 2 questions,

1 , my daily diet is,

breakfast- oatmeal

lunch - chicken breast,

snack - ham sndwich,

dinner- chicken breast,

before bed, 2 egg whites,

well the first question is, im 30 years old im 6" 3" and weigh 14 stone,

im trying to bulk up, is this diet ok ?

2nd question , am i getting enought proetin in my diet?

thanx

Shao-LiN
09-21-2002, 08:37 AM
Doesn't seem like enough cals to me.

The_Chicken_Daddy
09-21-2002, 09:35 AM
Originally posted by jjcool
hi 2 questions,

1 , my daily diet is,

breakfast- oatmeal

lunch - chicken breast,

snack - ham sndwich,

dinner- chicken breast,

before bed, 2 egg whites,

well the first question is, im 30 years old im 6" 3" and weigh 14 stone,

im trying to bulk up, is this diet ok ?

2nd question , am i getting enought proetin in my diet?

thanx

At your size, eating that and chances are that you'll waste away.

Try and plan your diet so each meal has a combination of protein, carbs, fat and fibre.

Eat about 6 times a day, although 5 is alright.

Eat more than that.

If you can be bothered, tally up calories.

14st is 196lbs. Therefore, ideally, you should be getting down about 150-200g protein. And about 2500kcals at least to try and gain more weight.

In fact, write up a diet for about 2500-3000kcals and try and include 150-200g protein, and split the remainder of the calories between carbs and fat. get enough EFA's in there too.

After the first week, see if you've gained weight. If so, depending on how much you've gained, tweak calories to ensure a 0.5-1.5lb gain each week.

Here's a quick sample of how i'd set my meals out if i was you:

Meal 1 - oatmeal, about 4-5 whites, 2-3 whole eggs

Meal 2 - chicken breast, brown rice, oil (flax, olive, walnut, udos etc...)

Meal 3 - Ham sandwich with mayo, cottage cheese, some fruit

Meal 4 - chicken breast, sweet potato, green veggies, oil

Meal 5 - whole eggs, nuts, cottage cheese

Something like that, yeah?

Include more meals if you like, but try and stick with at least 4-5 if you can.

If you need more calories and appetite is a problem, drink milk between meals. Or add more oil to meals where you already consume oil.

jjcool
09-21-2002, 09:39 AM
ok thanx,

but what else could i eat as i dont like,
mayo, cottage cheese, or tuna,?

also i thought useing vegitable oil is fatty ?

The_Chicken_Daddy
09-21-2002, 09:46 AM
Originally posted by jjcool
ok thanx,

but what else could i eat as i dont like,
mayo, cottage cheese, or tuna,?

also i thought useing vegitable oil is fatty ?

Of course it's fatty. It's oil!

First thing you gotta know, "fat" in general ain't the enemy society make it out to be. You'll find that out the more you visit this board (or any decent board for the most part).

But anyway, for the sake of it, i never said use any vegetable oil. Olives are fruit (i think), walnuts are nuts, flaxseeds are seeds, udos is an american kinda oil that's a blend of several oils, but i just noticed you're in the UK, so it's a pointless point anyway.

You don't like mayo, cottage cheese or tuna eh?

Well, they're great bulking foods, so you better just eat for function and not flavour. enjoying your eating is one thing, but enjoying EVERY meal? Come on, just suck it up and get on with it.

failing that, you can just eat more from other foods to make up for it. Just ensure adequate protein and EFA's and sufficient calories and ensure you gain about 1lb a week. When you don't, eat more so that you do.

jjcool
09-21-2002, 09:57 AM
ok thanx The_Chicken_Daddy

is that diet you suggested have enought protein for me, in a day (200 grams)
or will i need to buy a shake ?

Silverback
09-21-2002, 10:02 AM
good posts CD i would of added to the post but you've summed it up bro :)

The_Chicken_Daddy
09-21-2002, 10:03 AM
What I suggested was just an example of diet layout.

It's up to you to workout calories, protein, carbs and fat and make foods fit the plan.

You may as well start now and get used to it, cause as far as achieving goals, you'll do far better and get there quicker (generally) if you sort the calories out.

You can achieve your protein needs quite easily without protein powders, unless appetite is a problem. But at 6'3" (my exact height) and 14 st (3lbs lighter than me), i should think you don't have problems in this area. For me, it's easting too much where the problem lies lol.

If you have money and you're willing to spend, then buy protein powder if you so desire. you can get a 5lb tub of EAS simply whey from www.extrememuscle.co.uk for 30 squids.

It's not necessary, but 2 scoops along with about 50g dextrose after training can be beneficial.

jjcool
09-21-2002, 10:06 AM
ok cheers,

i dont know how i workout calories, protein, carbs and fat ?

so i think i will stick to your sample diet, as it seems ok;)

you sure have to eat like a horse:eek:

The_Chicken_Daddy
09-21-2002, 10:15 AM
4 kcals per gram of carbs.

9 kcals per gram of fat.

4 kcals per gram of protein.

Read labels and use this (http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl) site.

for a 40% carbs, 30% protein, 30% fat diet with 2500kcals:

2500 x 0.4 = 1000kcals coming from carbs. That's (1000/4kcals per gram) 250g carbs a day.

2500 x 0.3 = 750kcals coming from protein. that's (750/4kcals per gram) 187.5g protein a day.

2500 x 0.3 = 750kcals coming from fat. That's (750/9kcals per gram) 83.3g fat a day.

250g carbs
187.5g protein
83.3g fat

Read labels and use that site to make your food choices fit. it takes a little getting used to, but once you've done it a few times, making a diet is piss easy, and borderline "fun". or maybe i'm just a sadcase...

Anyway, if you don't gain 0.5lb-1.5lb in the first week, increase calories a bit by adding more - about 5-10%.

Always strive for this weight increase (unless using anabolic drugs).

jjcool
09-21-2002, 10:52 AM
ok thanx mate for the help,

just curious on eating nuts?

what do i buy? salted,plain, dry roasted?

and how much do i eat? cup full, handfull or?

Silverback
09-21-2002, 10:56 AM
plain nuts are the ideal, salted are nasty because of how the body hold water under the skin and can make you look bloated, dry roasted have too many bad fats for the bodybuilding diet, so stick with plain and don't eat too many.

jjcool
09-21-2002, 10:58 AM
thanx Big-Ron

would a mug full be too many?

or just a handfull of nuts??

Silverback
09-21-2002, 12:53 PM
handfull would be more appropriate, if you are unsure weigh some out on the weighing scales and get a sensible amount of cals from it.

Sounds a bit much i know but, this is your body and your body only you must give it what it needs