I need help on this diet

[JUICE]

what do u all think. I went grocery shopping 2 days ago and bought some foods. This is what i have and what can i add to it or change on it. My goal is to add some muscle to my frame. Its been a year since ive eaten right, was low in cash but said f' it. Can u all correct or critique this diet. I totalled it around 290-315 grams of protein. I gotta check the total calories and fats. This is just an idea of what i plan to be eating. My goal is to get to 240-245 by summer late agust. My highest was at 232 back about 2 months ago, so by muscle memory i can easily get there but wanna hit 240.
Im training 5 days a week, cardio 2 times per week.


Heres what im currently eating

1) 8:00am: 3 whole eggs and protein cereal w/water

2) 10:00am: 1 scoop of whey protein w/water

3) 12:00pm: 2 turkey patties with cup of white rice w/water.

4) 2:00pm: 1 chicken breast or 3 whole boiled eggs with 1 cup of white rice w/water

5) 5-5:30pm: 1 can of tuna with 1 cup of white rice w/water.

6) 7:30pm: 1 can of tuna with 1 cup of white rice w/water.

before going to gym take a shake (1scoop).
after workout, take a shake with carbs in it (1 scoop).

7) 10:30pm: 1 can of tuna with 1 cup of white rice w/water.

8) Before going to bed 1 cup of cottage cheese(its 4grams of fat) and a shake (one scoop).

Protein is from allthewhey.

[ROCKILLER]

Can you swap the first two meals? You probably do it because of your morning schedule but it would be better to get the protein shake in first, I blend mine with a cup of oats in a blender.

I would get some chicken and some lean beef. I know I wouldnt be down to eat 3 cans of tuna a day. Especially considering the possible health risks.

I would say, for your last meal, maybe up the cottage cheese to 1.5 and skip the shake. Seems a little redundant to have both.

Is there a particular reason for the white rice as opposed to brown? I like to eat white better but the brown is preffered. Something to do with glycemic index. Someone more knowledgeable can explain. I've read that white rice can possibly be better for some people who have a hard time gaining but I'm not sure how reliable the article was.

[JUICE]

This is garbage....Eat 5(1-2 whole one's) egg whites, oatmeal(real oats)and add an apple/berries which ever you like better...Eat some Multi-grain bread.

sounds good bro, thast why i needed some corrections. Was thinking of also maybe eating 10 egg whites in the morning.

As for oat meal, the reason why I chose that cereal was because Ive had bad reactions with Oatmeal. Tends to make my stomach feel bloated, not to mention the gas build up. So its pretty uncomfortable for me. Any other good carbs I can add to there.

Add some PB in the shake here, or some flax oil, berries too:)

will do on this one.

Not a big fan of whole eggs...Drink some Green Tea with your meal, good homemade tea, not some BS sugar filled...Once again, add some greens...

I always drink green tea, one my mom makes but the one where u heat up the little packs and then add water. Dont know if those are good.

How about a sweet potato here?


Add some more food in here, maybe a lean beef patty...Tuna is so redundant...

yeah will add a sweet patato there, never tried them before but will do. Im gonna alternate between tuna, chicken, and steaks there.

Can you swap the first two meals? You probably do it because of your morning schedule but it would be better to get the protein shake in first, I blend mine with a cup of oats in a blender.

I was thinking of doing that too, since i get up early, shower first, then cook the food and eat so its a long time about an hour or so.

Is there a particular reason for the white rice as opposed to brown? I like to eat white better but the brown is preffered. Something to do with glycemic index. Someone more knowledgeable can explain. I've read that white rice can possibly be better for some people who have a hard time gaining but I'm not sure how reliable the article was.

never tried brown rice before. Wouldnt mind trying it.

as for the tuna, im gonna switch it up every other week. Since here at some store we got here in Texas, 7 chicken breasts (39grams of protein per breast) for 5 bucks. I do get tired of tunas.

[JUICE]

but over all, with corrections, how does it sound guys?

[Lmg2701]

Put all your corrections in another post on this thread and I'll give it a run through.

[ROCKILLER]

Rado, why no dairy? I dont really like casein shakes and all I can find for some clean slow protein is low fat cottage cheese.

[JUICE]

Put all your corrections in another post on this thread and I'll give it a run through.

1) 8:00am: 6 egg whites and 2 whole eggs, 1 cup of oatmeal (get stomach cramps out of oatmeal), 1 slice of toasted wheat bread and protein cereal w/water

2) 10:00am: 1 scoop of whey protein w/water add some peanut butter or fish oils

3) 12:00pm: 2 turkey patties with cup of white rice w/water or green tea.

4) 2:00pm: 1 chicken breast or 3 whole boiled eggs with 1 cup of white rice w/water or green tea…….. add some veggies to it too.

5) 5-5:30pm: 1 can of tuna with 1 cup of white rice or a sweet patato w/water or green tea.

6) 7:30pm: 1 can of tuna or chicken breast with 1 cup of white/brown rice or sweet patato w/water or green tea.

before going to gym take a shake (1scoop).
after workout, take a shake with carbs in it, dextrose 50-75grams (1 scoop of protein).

7) 10:30pm: 1 can of tuna or 1 chicken breast with 1 cup of white/brown rice or sweet patato w/water or green tea.

8) Before going to bed 1 cup of cottage cheese(its 4grams of fat) and a shake (one scoop). …maybe add some fish or flax seed oil pills there. About this meal, i dont mind adding a few extra pounds.

[Lmg2701]

1) 8:00am: 6 egg whites and 2 whole eggs, 1 cup of oatmeal (get stomach cramps out of oatmeal), 1 slice of toasted wheat bread and protein cereal w/water

*You could take out the protein cereal here and throw in 2 scoops of whey and 3 tbsp of dextrose as soon as you wake up or say about an hour before this meal. I'd also throw in some Vitamin C when you wake up. I also like to throw in some ginger root when I'm eating a high amount of protein in a meal as it would be if you were eating these meals an 1 between each other. Your body is starving for food upon waking up, hence my reason for the shake with those carbs and then a wholesome meal an hour later!


2) 10:00am: 1 scoop of whey protein w/water add some peanut butter or fish oils

*I'd use fish oil or flax seed oil and make it 2 scoops of whey of however much you need to get in about 40-50 grams of protein.


3) 12:00pm: 2 turkey patties with cup of white rice w/water or green tea.

*I'd go with brown rice. Basically the same thing except I find you have to cook brown rice a little longer and it has a lower G.I.


4) 2:00pm: 1 chicken breast or 3 whole boiled eggs with 1 cup of white rice w/water or green tea…….. add some veggies to it too.

*Once again brown rice and I'd either go with the chicken breast OR if you are going to go with eggs throw in a few more. On average a whole egg has about 7 grams of protein so 3 eggs would be 21 grams of protein where as a 7oz. chicken breast would have about 50 grams of protein.


5) 5-5:30pm: 1 can of tuna with 1 cup of white rice or a sweet patato w/water or green tea.

*Brown rice :D


6) 7:30pm: 1 can of tuna or chicken breast with 1 cup of white/brown rice or sweet patato w/water or green tea.

*No Comment


before going to gym take a shake (1scoop).
after workout, take a shake with carbs in it, dextrose 50-75grams (1 scoop of protein).

*I just mix 3 scoops of whey (66 grams of protein) and 3 tbsp dextrose/3 tbsp of maltodextrose. Split it up into two. Half Pre-workout / Half Post-workout. In the Post-workout shake I throw in some more vitamin C.


7) 10:30pm: 1 can of tuna or 1 chicken breast with 1 cup of white/brown rice or sweet patato w/water or green tea.

*If you happen to workout earlier I'd drop the carbs this late. If you're going to workout that late then I'd try to eat this meal as soon as possible without it being too close to the Post-workout shake.


8) Before going to bed 1 cup of cottage cheese(its 4grams of fat) and a shake (one scoop). …maybe add some fish or flax seed oil pills there. About this meal, i dont mind adding a few extra pounds.

*I like it, if you like cottage cheese then go for it. Personally I opt for 2 scoops of Caesin.



All in all looks good bro. Let us know how it turns out!

[JUICE]

thanx brother. To be honest ive never really paid attention to diets and all. I did post a few i was doing back then but then went off track. I would just eat anything and alot and grow. But now that im learning more, i wanna grow the right way as in quality muscle. I did add fat here and there before but thats not what i want right now anymore, going for that quality muscle. But yeah thanx alo lmg and the rest of all, thats why i love this board. Great board and great mods and good members to help out.

Props :)

[babyblues]

One thing I would mention is that, while you should drink SOME water with your meal, the majority of your water intake should occur between meals. And no sooner than 30-40 minutes after a meal.

[JUICE]

just an update on this diet:


i adjusted it and been on it for like 3-4 weeks now. I feel better about myself and not to mention the change in my body now. My abs are starting to show little by little and I got more muscle definition. People in the gym are like "hey your looking better and leaner now". That shit makes me feel good about myself. I will post some pics up once my sister lends me her camera.

Just wanna say thanx to you guys here who helped me out, without you all I'd be lost and see no progress. I will keep you all updated every 4 weeks or so on the diet status. thanx

[Control]

Instead of just eating plain rice, you could mix rice and black beans or kidney beans. That will add to the protein and fiber and it tastes better too. You can also add some salsa to the beans and rice for flavor.

[bm1984]

theres noway you eat the same thing over and over everyday. be realistic

[JUICE]

Instead of just eating plain rice, you could mix rice and black beans or kidney beans. That will add to the protein and fiber and it tastes better too. You can also add some salsa to the beans and rice for flavor.

i've never actually tried black beans or kidney beans before. R they good to add bro.

theres noway you eat the same thing over and over everyday. be realistic

trust me brother i do. On the weekends I eat cheat meals but thats all.

For the budget im at, its been the same foods over and over again. The chicken breasts I alternate with turkey every other week but the tuna's are every day.

[daf2]

theres noway you eat the same thing over and over everyday. be realistic

i eat the same thing every day