My diet

[reign]

Heya guys, I'm currently working out (and have been for about a year), and I've finally got round to organizing my life so much so, that I now have time to concentrate on my dietting. Here's my meal plan (I developed it after reading around a bit on the net), please feel free to throw critisizm and suggestions my way to improve it. I currently go to the gym 5 days a week, so ignore the post workout protein shake on 2 of the days. Here goes:

Breakfast 7:30am
oatmeal

Morning tea 10:30am
Roast beef/ham/turkey sandwiches (wholemeal bread)
almonds

Lunch 1pm
Roast beef/ham/turkey sandwiches (wholemeal bread)
Cottage cheese
tuna/salmon

Pre workout 4pm
Apples/bananas/fruit
oats/noodles

Postworkout 6pm
Protein Shake

Dinner 8pm
steak/chicken/fish w/ rice, salad

Before bed 10pm
Cottage cheese + milk

Now, this doesnt mean I have steak/chicken/fish all in the one night, it means that I alternate between these on each night of the week, same goes for the sandwiches.

Please bare in mind that I am at uni and I do work, so I dont have much time to cook gourmet meals during the day. Plus foods that go off, when not in the fridge during the day are not an option.

Thank you.

 

[pintoca]

Looks like you are cutting?

What are your stats? How many cals are these? What macros?

As for being busy: Bro, we are ALL busy... most of ous work, have families, are on the road a lot, etc... so it is all about planning in advance.

 

[reign]

hehe, nah trying to bulk up.. I dont have a calorie count etc. give it an estimation? I'm new to this, I really dont know much about calories, cant you get calories from fat or carbs or protein? Does it matter where you obtain them from?

 

[pintoca]

Bro, you need to read up on diets and nutrition.

Wether bulking or cutting, you need to know:

1. How many cals you burn each day
2. How many cals are you getting

Without knowing what you are doing you will most likely spent time in the Gym that will not bring the results you want.

Open up an account at www.fitday.com (free) and check their calorie calculator. Then, we will need your stats to see whether you are eating enough or not.

Is your training in order?

 

[reign]

hmm I'm lookin at this site now, I cant work it out heh... I'm trying to find my breakfast which is some oats with skim milk or a roast beef wholemeal sandwich... I cant find either meal.. Are you supposed to add them seperately? i.e. the bread and roast beef seperately?>

 

[sublime35]

yeah u have to look up each individual ingredient. i.e. bread, meat....etc.

 

[reign]

source grams cals %total
Total: 2487
Fat: 34 310 13%
Sat: 12 105 4%
Poly: 8 68 3%
Mono: 10 94 4%
Carbs: 370 1336 57%
Fiber: 36 0 0%
Protein: 179 715 30%
Alcohol: 0 0 0%

Hows that?

 

[pintoca]

Those macros are baaaaaaad.... if you are cutting, you will need to decrease carbs and increase fats (EFAs).

how big are you? bf%?

 

[reign]

I am not cutting, I'm trying to bulk, bf% is probably about 30-40% (I dont know, I have a little pot lol, but everywhere else is pretty tight). Also how many calories should I be getting? And how many grams is too many grams of protein? same goes for carbs etc.

 

[swordfish151]

Bro, you need to read up on diets and nutrition.

Wether bulking or cutting, you need to know:

1. How many cals you burn each day
2. How many cals are you getting

Without knowing what you are doing you will most likely spent time in the Gym that will not bring the results you want.

Open up an account at www.fitday.com (free) and check their calorie calculator. Then, we will need your stats to see whether you are eating enough or not.

Is your training in order?

What about the protein shakes we consume..no where can you list this or can you find it?