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KashaKid
03-25-2007, 09:53 AM
I've read over all of the "stickies" on diet, and I've glanced through a few of the other threads, and I've come up with the following diet plan for myself. I'd appreciate if someone could comment on what I plan on eating:

Goal: Weight Gain
Age: 45+

6:00 am
1 cup grains (spelt, barley, rice, rye, etc.)
6 egg whites
apple

9:00 am
3/4 cup yogurt, fresh berries (strawberries or blueberries)

12:00 pm
1/2 cup grains
4 oz canned tuna or frozen fish (my favorite is orange roughy)
broccoli, carrot, red pepper, leafy green (mustard or kale)

3:00 pm
3/4 cup yogurt, fresh berries (strawberries or blueberries)

6:00 pm (Pre-Workout Meal)
1/2 cup grains
4 oz Turkey or Chicken Breast, nuked in a microwave
broccoli, carrot, red pepper, leafy green (mustard or kale)
1/2 cup beans (lentils, kidney, or lima)

9:00 pm (Post-Workout Meal)
3/4 cup cottage cheese
banana
3/4 cup tvp

hockeytwo1
03-25-2007, 10:00 AM
In my opinion it doesn't really look like you're eating enough calories.

KashaKid
03-25-2007, 10:08 AM
Thanks, HockeyTwo1.
What would you recommend that I add?

hockeytwo1
03-25-2007, 10:15 AM
Go to www.fitday.com and track your calories then you can see how many you're lacking

Unholy
03-25-2007, 10:18 AM
Kasha what is your height weight? What is your goal weight? Doesn't look like enough cals to me either. Unless you are really small. Also have some protein with your yogurt and fruit.

KashaKid
03-25-2007, 10:27 AM
Unholy,

Currently, I am 5'8" and weigh about 69 kg.
I suppose a good start would be to add powdered milk and some nuts to my two yogurt snacks, for some added protein and fat...

pmpimpalot01
03-25-2007, 10:39 AM
I'd say your meal 1 needs more protein, although I am not familiar with "grains" and their nutritional make up...

More calories though, throw some natty pb in there....good stuff

Mr. D
03-25-2007, 12:54 PM
You definitely need more fats. I would aim for at least 75g of fat a day. EFAs do not make you fat, excess calories do.

I would also add more protein to the yogurt meals, maybe some CC at each of those meals or protein powder?

Add a liquid PWO shake of carbs and protein, then eat a solid meal 1 hour later, itll help you get the cals in.

With your PreWO meal at 6, I assume you are training around 7 or 730?So if you are done training at 8 or 830, down your protein/carb shake immediately, eat a solid meal of like rice,chicken,veggies (carbs and protein, minimal fats) at 9 or 930. Then before bed, I assume 11 or 1130, eat that Cottage Cheese meal. (dont worry eating before bedtime will not make you fat [excess calories will], your body needs fuel while repair,i.e. sleep is going on)