Critize My Diet

[wenglo111786]

I was just wondering what people think, am I not eating enough protein, not eating enough in general, too much of anything. This is not what I eat everyday obviously but it usually doesn't stray far from this:

1:
2 eggs over easy
2 glasses of milk
2 piece white bread
2 bacon strips
1 cup rice
1/2 cup sausage gravy
1 (sometimes 2) waffle(s) w/ peanut butter

2:
2 scoops ON 100% Whey
12oz whole milk
bananna
whole bran muffin

3:
Pasta w/ Meat Sauce
1 cup asparagus
1 piece wheat bread
watered down powerade

4:
2 scoops 100% whey
12oz whole milk
yogurt
handful of cashews

<workout + post-workout shake here>

5:
Salad w/ fat free ranch or french
Chicken Breast
Mashed Patatos
1 cup green beans
1 wheat dinner roll
watered down powerade

6(about an hour before bed):
1 1/2 cup steel cut oats
4oz milk
pinch of cinamon

from start to finish I consume ~150oz of water

So what do yall think, am I not detailed enough to get some sort of feedback? I'm just trying to figure out..
1) why am i always hungry (I honestly don't have the funds to eat much more)
2) how come I can't put on weight

[wenglo111786]

Let me add...

If I'm at the gym late which happens frequently if i decide to grapple or hit the bag after lifting and the chowhall already closes I goto Subway and get:

12 inch subway club on the whole wheat oat bread (or whatever it's called)
provolone cheese
lettuce, cucumbers, olives, peppers
red whine vinagarette

no chips, usually water to drink, ONCE in awhile a soda.

[wenglo111786]

bump bump bump it up!

[wenglo111786]

one last chance at bumping and then i'll let this die because no one love me.

[Sennor]

1:
2 eggs over easy
2 glasses of milk
2 piece white bread
2 bacon strips
1 cup rice
1/2 cup sausage gravy
1 (sometimes 2) waffle(s) w/ peanut butter

I would clean up the breakfast, eggs and milk are great, but the waffles and white bread are prettymuch refined carbs which will just give you a spike and not keep you full up for too long at all,
try wholemeal bread and peanut butter, more filling and nutritious,
-1/2 a cup of gravy? I have no idea why your eating this, it cant even be that enjoyable can it?
My suggestiosn, get rid of the bacon, white bread, rice and gravey, eat oats and more eggs, swap have the waffles for wholemeal bread,
and have some whey in water on wakeing before your meal.
Also add some fruit into that, like a banana. - should be cleaner food and more filling,
Oats are dirt cheap, bread can be bulk bought and frozen, eggs are reasonably cheap, fruit is cheap.

2:
2 scoops ON 100% Whey
12oz whole milk
bananna
whole bran muffin
- not bad, Not sure of the detais of the muffin,


3:
Pasta w/ Meat Sauce
1 cup asparagus
1 piece wheat bread
watered down powerade

again, wholemeal pasta, asparagus is expensive, try broccoli, as price was a problem for you,
-you shouldnt need powerade,


4:
2 scoops 100% whey
12oz whole milk
yogurt
handful of cashews
-If this is Pre-workout, I would take the shake with water, and eat more slow burning carbs, such as oats again or wholemeal bread,
I too much fats before a workout, i feel bloated with them, especially the milk.
also - around 1hour before your workout also this should be eaten -

-My pre-workout meal consists of (as an idea for you)
1/2 a scoop of ON whey, 2 eggwhites, a handfull of frozen forest fruits and a handfull of oats, water, blended up nicely, very very tastey, and packed full of goodness.

<workout + post-workout shake here>
-get some quick carbs with your Post W/o shake, and eat your next decent meal around 1.5 hour after this

5:
Salad w/ fat free ranch or french
Chicken Breast
Mashed Patatos
1 cup green beans
1 wheat dinner roll
watered down powerade

= - dont mash your potatoes, bake them, or eat sweet potatos, and rice with this meal, eat as much salad as you like, i personally dont use dressings,


6(about an hour before bed):
1 1/2 cup steel cut oats
4oz milk
pinch of cinamon

-look into cottage cheese, great pre sleep food, as its slow digesting casein, also, peanut butter before bet, high protien and good fats to keep you happy over night,

from start to finish I consume ~150oz of water

- the types of carbohdrates your eating wont keep you feeling full up, wholmeal foods and complex carbs take longer to digest and leave you feeling fuller, aswell as containing more nutrients,

- snack on nuts once in a while throughout the day, but dont go over the top or you will end up taking in too much fat.

- i havent added up any totals, but those should be some good guidelines to follow to alter your diet a little,
I found when i was bulking, i could overeat on **** and get no results,but if i overate, even only slightly, if it was clean, i got good quality mass,
and my energy levels were constant and i was rarely hungry,
Im by no means an expert, but i have a little experiance that i can offer.

[mmorgan216]

I read on another thread how you bemoaned not getting many responses so I thought I would pop in and try to add something to the discussion.

For starters, I am a newb and as my regiment follows a cut while yours appears to be a bulk I am not fully up to speed on bulking diets.

That said, I follow EAS/body for life and plugging in your weight and goal of gaining strength and size I would aim for 2580cal, 194 P, 323 C, 57 F. Since you haven’t bothered to add up your daily consumption we don’t have any idea how close you are.

Senator did a good job of addressing the specific weaknesses of your diet in regards to some of your food selections.

One thing I would suggest would be to add high GI carbs to your post work out meal. The general rule is (weight in lbs/2.2)*.8 = # grams of High GI carbs.

Also an idea of your workout regiment would be helpful.

[wenglo111786]

I greatly appreciate the input. I will do the best to make the changes suggested but I eat at a chowhall 3 times a day and I have to make due with what they have. If I were to prepare my own food 5 times a day I would go broke because there are already deductions from my pay for the 3 meals.

As for the rice w/ gravy it's breakfast gravy, not like mashed patatoes, but you are still right I should not be eating that. I forgot to mention that I do eat fruit with breakfast, usually a cup of mixed fruit or a bananna. I will drop the waffles and eat more toast, but in the morning they usually only have white bread and don't put out wheat until lunch. Which brings me to.. I forgot to mention with lunch I have a tuna sandwich on wheat as long as there is tuna being served which is usually 5 days a week.

What do you mean by "I shouldn't need powerade"? My reasoning in drinking it was to get some electrolytes in me to prevent me from cramping while i'm running and grappleing.

My workout regiment is like this (recently switched from a pushpull back):

Chest/Tris
Back/Bis
Shoulders/Traps
Legs
Rest

I'm constantly doing cardio and I do abs about every 3 days.

[mkman]

It seems to me you get in plenty of protein. Every meal/snack that you had that day contained protein which is good.

Is your diet built to make you bulk up or ? No matter which one, I'd ditch bacon and white bread. Substitute in lean sandwich meat and whole wheat bread.

Do you keep a log of your workouts? If not, get a notebook and start recording the different exercises and the sets and reps you do. Then compare each week and if you notice that you aren't doing as much as last week, you might not be getting enough calories and might be losing some muscle mass. If your noticing that your weights are increasing each week, then your gaining some muscle.

Let me know your progress.
Mike

[wenglo111786]

I have been keeping track and i'm making steady gains, more strength gains than size but it's all good, the size has to come eventually if the strength is going up.