Can some one help me with my diet please?

  1. Can some one help me with my diet please?

    This is what I am taking in my diet right now. Is this ok?


    Boneless, Skinless Chicken Breast---

    Tuna (water packed)-----

    Protein Powder (Whey, Casein, Soy, Egg)------


    Low fat or Non fat Yogurt-------

    Complex Carbs (nothing enriched, bleached or processed if possible)

    Oatmeal (Old fashioned, Quick oats, Irish steal cut)---------

    Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal---------

    Whole wheat or Spinach Pasta, Whey Pasta-----------

    Rice (Brown, white, jasmin, basmiti, arborio, wild)--------

    Fibrous Carbs

    Green Leafy lettuce (red, green, romaine)-------

    String Beans--------



    Fruit (If acceptable on diet)

    bananas, oranges,

    Healthy Fats

    Olive oil, Safflower oil---------

    Flaxseed oil

    Fish Oil------

    Nuts (peanuts, almonds, walnuts)---------



    Low or non-fat milk-----------

    Low fat or non-fat yogurt--------

    Any input would help thanks!

  2. I just no input ok NP thanks guys!

  3. Don't know about everyone else, but I'm not a
    walking nutrition calculator, so I can't just stare at your
    diet and see if it hits the numbers

    Suggest you create a free account at and track
    your eating for a while. It will compute cals, protein, fat, and carbs
    for common foods. Diet is an essential part of the muscle game.
    You hove to learn it yourself sometime.

    Quote Originally Posted by oceanrun
    I just no input ok NP thanks guys!

  4. The foods look good, but we need to know what times you eat what, etc...

    Eat 6 meals/day spaced out every 3 hours.

    like this:

    1: pro/carbs/fats*
    2: pro/carbs/fats*
    3. (pre-wo meal) pro/carbs/fats
    4: (post-wo meal) pro/carbs
    5: pro/carbs/fats**
    6: pro/fats

    *if you have to eat a lot of fats then eat them in these meals as outlined, if not, then save the fats for your later meals in the evening and stick to primarily carbs/proteins in the day.

    **if you have to eat a lot of carbs each day, then do so as outlined, if not, then try to eat most if not all of your carbs during your early meals and save the fats/protein meals for later in the evening.

    Next figure out your daily caloric requirements. A good basic formula that you can start out with is bodyweight x 15-23 calories consumed each day. Start at the lower end and keep upping every 3rd or 4th day until you see weight gain, and then back off a bit.

    I usually have 3 protein/fat shakes with complex carbs, and 3 real food meals every day. However I only use egg-white powder and not whey so I can tend to get away with more powder than food if I must. Use whey first in the morning, and right after training if you like. Fruit is okay, but try to get most of your carbs from unprocessed complex/low GI sources. Make sure to get some kind of fiber and green veggies in as well.

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