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ChrisH
10-28-2003, 12:16 PM
Meal 1 - 7am
Weetabix w/ milk
6 eggs, 2 whole
Water
Vit C and multi

Meal 2 - 11am
2 turkey sandwiches
Water

Meal 3 - 1pm
N-large 2 w/ Milk

Meal 4 - 4pm
Family meal
Water

Meal 5 -preworkout
Fruit/Rice
Water

WORKOUT

Meal 6
N-large 2 w/ Milk
Water

Meal 7 - 9:30pm
WW bread with PB

How does this look? It should be around 5000 cals, the n-large are full servings. The n-large actually cost less than what i normally eat so im cool with it.

Shao-LiN
10-28-2003, 12:31 PM
Looks ok...what's the macro breakdown? And are you a hard gainer? That's a load of kcals.

bradley
10-28-2003, 01:35 PM
I would increase fat intake, which can be accomplished by including fats such as fish oil, flaxseed oil, olive oil, etc. You do not want to skip out on the beneficial omega-3s found in fish oil and flaxseed oil. I would keep fat intake somewhere around 20-25% of daily calories.

Might add a small amount of protein to your preworkout meal, but this would be dependant on the timing of the previous meal.

Mix the N'Large2 with water post workout instead of milk, so as not to slow the digestion of the shake.

I would also add some protein to your last meal of the day, and it looks as though you are taking in plenty of protein so you might decrease the amount from one of your other meals.

Your total calories look mighty high for someone at your bodyweight, so you might need to adjust them if you see you are gaining fat at a fast rate.

ChrisH
10-28-2003, 04:35 PM
Ok I havent really calculated macro breakdown, but heres an updated one:

Meal | Calories | grams of protein

Meal 1 - 7am
Weetabix w/ milk 300 12
6 eggs, 2 whole 200 25
Water
Vit C and multi

Meal 2 - 11am
2 turkey sandwiches 790 77
Water

Meal 3 - 1pm
N-large 2 w/ Milk 888 72

Meal 4 - 4pm
Pasta,pesto,1 tin tuna 800 60
Water

WORKOUT - 5pm

Meal 5 - 6pm
N-large 2 w/ Water 600 52

Meal 6 - 9:30pm
WW bread with PB

That comes to a total of:
3578cals 298g protein
(Without meal 6)

Bradley, could you do me a favour and copy mine, but make a few changes where appropriate?

These are the changes i've made so far:
1) Meal 4 is now pasta, pesto and tuna. That provides some carbs (pasta), fat (pesto) and protein (tuna). Thats basically my preworkout.
2) Im skipping the family meal, so I can get more control over the diet.
3) Changed post-workout shake to water instead of milk.

Im not sure about meal 6, I want to eat something, but dont know what. WW bread and PB is easy, and I guess that would help with the fats.

So as I said, any chance of you copying and pasting my diet, and adding/changing things on it for me? Would be really grateful if you can find time to :D

Thanks


Shaolin, I know its a lot of cals, but I want to gain weight quick. Im now reconsidering that amount... I have no clue about the macro breakdown, im used to counting cals and protein :(

bradley
10-28-2003, 04:57 PM
Originally posted by ChrisH
Meal 4 - 4pm
Pasta,pesto,1 tin tuna 800 60
Water


I would keep fat intake to a minimum, and an 800 calorie meal probably would not be the best choice for a preworkout meal. I would use something easily digestable or move the meal farther away from the workout (~2 hours).



Im not sure about meal 6, I want to eat something, but dont know what. WW bread and PB is easy, and I guess that would help with the fats.

How about adding a glass of milk to the pb sandwich? Also I still think you should add in more fat to your diet. Might try incorporating a couple of tablespoons of olive oil, along with a little fish oil (~3g EPA/DHA combined amount), which will increase the beneficial fats in your diet.



Shaolin, I know its a lot of cals, but I want to gain weight quick. Im now reconsidering that amount... I have no clue about the macro breakdown, im used to counting cals and protein :(

I would recommend focusing on gaining about .5-1lb. per week, so as to keep fat gain to a minimum.

ChrisH
10-28-2003, 05:45 PM
Meal 4 - 4pm
Pasta,pesto,1 tin tuna 800 60
Water

Meal 5 - 5pm
Fruit juice or a few pieces of fruit
Water

WORKOUT - 6pm

Meal 5 - 7pm
N-large 2 w/ Water 600 52

Meal 6 - 9pm
WW bread with PB
2 pints or more milk


How about that? Changes are in bold. Workout time has been moved on to 6pm.
Gimme an idea of what I should eat about 1-2 hours before workout, I don't have a clue. I thought fruit was ok for like 1 hour before or something.

Where can I include those fats?
The PB should give me quite a few g of fat right?

bradley
10-28-2003, 06:14 PM
Originally posted by ChrisH

Gimme an idea of what I should eat about 1-2 hours before workout, I don't have a clue. I thought fruit was ok for like 1 hour before or something.

I would go with ~25g of carbs and ~10-15g of protein, you could use a little protein powder along with some type of easily digestable carb (white rice, bagel, banana, etc.).

Another alternative would just be to use a little N'Large (~1 scoop or so), which would work out to about 25g of carbs and 10g of protein if I remember correctly.



Where can I include those fats?
The PB should give me quite a few g of fat right?

Pretty much any meal other than pre/post workout.:)

The PB will give you some monounsaturated fats along with some omega-6, but it will not give you much in the way of omega-3s.

ChrisH
10-29-2003, 07:09 AM
Meal 1 - 7am
Weetabix w/ milk 300 12
6 eggs, 2 whole 200 25
Water
Vit C and multi

Meal 2 - 11am
2 turkey sandwiches 790 77
Water

Meal 3 - 1pm
N-large 2 w/ Milk 888 72

Meal 4 - 4pm
Pasta,pesto,1 tin tuna 800 60
Water

Meal 5 - preworkout
1 scoop protein powder (15 g protein)
Banana
Water

WORKOUT - 6pm

Meal 6 - 7pm
N-large 2 w/ Water 600 52

Meal 7 - 9pm
WW bread with PB
2 pints or more milk


Does that look ok? It is ok for me to keep meal 4 in there or should I get rid of it? I could swap it with meal 3, would that be better?

As for fats, could I just get some omega-3 caps and take what I need?

bradley
10-29-2003, 08:39 AM
Originally posted by ChrisH
Does that look ok? It is ok for me to keep meal 4 in there or should I get rid of it? I could swap it with meal 3, would that be better?

Looks good to me, and as far as meal 3 and 4, it would depend on how many cals you need for the day. If you are training at 6pm and having meal 4 at 4 pm, I doubt you really need a preworkout meal, replacing meal 3 with meal 4 would probably be a good idea. If you find that you need more cals, you can always increase cals later on down the road.



As for fats, could I just get some omega-3 caps and take what I need?

Sure:)

PizDoff
10-29-2003, 09:46 AM
I agree with the guy with the moving jaw and eye skull avatar.
:)


ChrisH - When do you go to sleep?

ChrisH
10-29-2003, 10:16 AM
Im planning to get 8-9 hours sleep. I wake up at 7 to give me time to eat :D I have to leave for school at about 8:15, so 7 gives me plenty of time.

Thanks for the help bradley. I think i'll go with high cals to start off with and play around with it.