bulking diet

[gTkw]

im trying this out.so here goes

7am not breakfast
milk 200ml
cereal

10am breakfast
2pieces grain bread
tuna(abt 1/5 of can)
lettuce (3 leaves)
i make them into a sandwich

2pm lunch
white rice
vegs
one egg

4pm
250g chicken breast(not sure how to prepare it yet)
boiled carrots
[need ideas]

6pm
oats
[need ideas]

8pm dinner
what my dad cooks or
more chicken breast n carrots

10pm before bed
milk 200g
cottage chesse

i havent add protein shakes inside the diet.coz i dont know where to put it.please comment n give ideas =)

[thajeepster]

Made some recommendations, make sure you total up your numbers on www.fitday.com then adjust from there, whats your height, weight, bf, age, workout routine, what time do you workout, etc...

Originally Posted by gTkw

im trying this out.so here goes

7am not breakfast
milk 200ml
cereal

I hope this is at least a whole grain cereal, not the best breakfast here, ditch the cereal for oats, and add in some egg whites/whole eggs. Add in some efas

10am breakfast
2pieces grain bread
tuna(abt 1/5 of can)
lettuce (3 leaves)
i make them into a sandwich

Why only 1/5 can tuna, thats not much protein, at least go for 1/2, efas...


2pm lunch
white rice
vegs
one egg

Ditch the white rice for brown, 1 egg is only 6-7g protein, add in more eggs, or use the rest of your can of tuna here.

4pm
250g chicken breast(not sure how to prepare it yet)
boiled carrots
[need ideas]

Brown rice would work well here as well.

6pm
oats
[need ideas]

Protein, protein, protein, (chicken breast, whey, eggs, lean beef, turkey, something!)

8pm dinner
what my dad cooks or
more chicken breast n carrots

Not too bad here, carbs if you need more for the day, otherwise add in some healthy fats.

10pm before bed
milk 200g
cottage chesse

You need a fat source here to slow digestion, either olive/flax/fish oil, or natural pb.

i havent add protein shakes inside the diet.coz i dont know where to put it.please comment n give ideas =)

[gTkw]

im trying this out.so here goes

7am not breakfast
milk 200ml
whole grain cereal
omlette[2 eggs]

Add in some efas : what gives efas?

10am breakfast
2pieces whole meal bread

tuna(abt 1/3 of can) 43g
protein 9.5
fats 0.6
sat fat 0.4
carbs 1.2

lettuce (3 leaves)
i make them into a sandwich

2pm lunch
white rice
vegs
one egg

my egg is 55g per egg.coz its kinda big in Singapore.
Ditch the white rice for brown, 1 egg is only 6-7g protein, add in more eggs, or use the rest of your can of tuna here.

4pm
250g chicken breast(not sure how to prepare it yet)
boiled carrots
rice

6pm
oats
eggs

8pm dinner
what my dad cooks or
more chicken breast n carrots
fruits

10pm before bed
milk 200g
cottage chesse
no idea what fat source
You need a fat source here to slow digestion, either olive/flax/fish oil, or natural pb.



this??

[gTkw]

is this okay??

[GXSR]

take 2 tblspns of flax a day. I personally take 3.

Also add fish capsules 3 times per day.

I personally would have oatmeal at breakfast.

One other thing use brown rice instead of white

[gTkw]

so only those few changes?