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Reinier
10-16-2002, 11:42 AM
ive been eating

meal 1
300 ml milk
90 grams oats
3 egg whites
3 full eggs

meal 2
chicken breast
40-45 gr of peanuts
3 slices of WW bread

meal 3
chicken breast
40-45 gr of peanuts
3 slices of WW bread

meal 4
can of tuna
1 full egg
3 slices of WW bread, spread with peanut butter

meal 5
family meal + 3 egg whites and 25 grams of peanuts
family meal is usually some sort of meat or fish, and potatoes, and a veggie

meal 6
can of salmon (180 gr)
300 ml milk
90 grams of oats

Now i have stopped gaining weight on this, so it needs a bump somewhere. any other critique is sweet as well. i can see its a peanut overkill

Reinier
10-16-2002, 11:45 AM
i used so many peanuts cuz they taste good and are easy to pack and cheap etc. I bet theres a better way to get some fats

Reinier
10-16-2002, 11:51 AM
as for micronutrients im on
standard RDA multi
3000 mg of C
100 b complex (so 100 mg of all of em, or something)
330 mg of E

something alike

Reinier
10-17-2002, 08:23 AM
cmon...

BennettBoy
10-17-2002, 08:45 AM
How many calories was you diet you just posted?

Do you know the macro makeup of protein, carbs, and fat?

Just decide how many calories you need and what macros you want and we can help ya:D

I'd possible switch up some of the WW bread (9 slices is alot), eliminate some peanuts and whole eggs.

It would help maybe if you could add a MRP somewhere in there...maybe, but I like the fact you aren't relying on alot of supplements to add your weight.

BennettBoy
10-17-2002, 08:47 AM
God my spelling and grammer is horrible LOL.

Erbas
10-17-2002, 08:51 AM
It would be easier to comment if you provided some sort of nutrient breakdown. Like, protein, carbs, fat in grams and total calories. Also what are your goals? Looks like you've got a pretty well rounded diet that is spread throught the day. You might consider adding some Flax seed oil.

Reinier
10-17-2002, 08:53 AM
im only a student hey, just the vits at the european prices empty my pockets enough. no macronutrient supps.

im not sure on the kcals. im guessing 3700 or so

Reinier
10-17-2002, 08:54 AM
Maybe ill do some more with olive oil.

but do you figure i should increase the kcals some with carbs or with fat?

i want to gain about a pound a week

BennettBoy
10-17-2002, 08:58 AM
Maybe add some things like sweet potato and brown rice and take away some of the WW bread. Add some flax seed oil to your meal before bedtime.

Reinier
10-17-2002, 08:59 AM
ill work out the macros later i got to do work now.... :(

Reinier
10-17-2002, 09:00 AM
would olive oil (the best quality, first cold press) do as well?
I have no idea where to get flax.... i dont know what it is in dutch either

Reinier
10-17-2002, 09:03 AM
the rice is a sweet thing very doable too.
ill just take some in a tupperware box.
maybe i can put the olive oil in there then and take out some more peanuts

Yanick
10-17-2002, 10:09 AM
from what i see, without working it out because i don't feel like converting grams to oz's etc., you have a nice diet.

You can add some mayo to meal 4, otherwise, just eat more of the foods that you are eating. Mixing tuna with brown rice=ace. Sweet potatoes with sour cream and cinnamon are great, and will give you more cals etc.

Reinier
10-18-2002, 01:40 PM
what the hell are sweet potatoes. i never tasted a potato in my life that tasted sweet, and i eat them like every frikkin day in meal 5, and if it tastes sweet it wont be the best bb kind of carb either...