diet

[benmatthews90]

breakfast 0730
one bowl
oats and 2 eggs dry fried
toast x2

snack 1 1030
whey smoothie (http://www.ultimaxnutrition.com/cgi-...rotein&catstr=)
oats and banana added

lunch 1330
chicken breast + rice/couscous
cottage cheese and raisins

snack 2 1640
tuna (entire tin) sandwich with mayonaise

dinner 1730-1900
i dont rly have a choice in whats for dinner
altho we eat a lot of chicken (and pizza)

workout 2100

whey smoothie + banana and oats 2200 - 15

on non-lifting days ill leave out the whey (or should i keep one in)

total protein roughly 180g
total carbs (ill edit this in when i'v worked it out (soon))
total fats " " " " " " " " " "

and problems with this diet?
anything i could add
discuss

[Baker19]

You need at least 20% fat

Throw in some peanuts and natty peanut butter.. Try making it on your own its fun lol.. Peanuts, Blender JK

Keep one or both smoothies in.. Or just make sure your protein intake stays up

[True Force]

age? weight? height? body type? Are you looking for Lean Body Mass or Mass Gain?

[cheaitsbruce]

Dude, You Cant Expect Us To Give You Help Unless You Tell Us What You Want!

[ultimax]

Hi Ben

guessing you're aiming for size and strength... not sure about your training ( you can always check the site as we'll we getting more routines online soon), but one thinkg that strikes me about your diet is.. well it could do with some slight adjustments... my advice as follows...

7:00am ( on at least 6 days per week) - one scoop whey protein concentrate in water (add a litle diluting juice for flavour)
7:30am Scrambled egg made with one egg yolk and 4 or 5 egg whites... consensus from some of doctor friends is that you should be eating no more than 3 eggs (i.e. egg yolks per week)... but then on the flipside, we see a lot of experienced lifters on BBs who consume more than one egg yolk a day (which we feel is not the best long term health strategy).. so try this approach for the short trem anyway; 2 toast; 2oz oats mixed in water/ milk with some honey or raisins for flavour if you like
Dinner - swap pasta for your pizza... for the simple reason that you have a better quality carb source pre-training... you might also wish to try some wholewheat pasta... more fibre

post-workout: Banana is a good source of simple carbs but not ideal.. have you got any malto or dextrose kicking about in place of the banana and oats? simple carbs will mean even faster digestion and assimilation, although your digestive system is in overdrive after training. Also, whilst you will drop the night-time whey shake on non-training days , you will still need some slow digesting protein to help with development when sleeping.. so choose a ONE of the following for non-training days, AND for training days about 1-1.5 hrs after your post-workout shake:

200g cottage cheese
3 oz chicken breast with 15ml olive oil (grilled chicken... sometimes can be dry!)
4 oz salmon


Remember, whey protein is a great source of protein, but it's only really there to add onto your existing quality dietary protein sources, and to provide you with a rapidly absorbing source of aminos when your body needs them most (i.e. first thing in morning, and after training)...


Agree with Baker19... add some PB to your whey.. also count up your calories and check that around 20% allocated to quality FAT (peanut butter, olive Oil, Oily fish like salmon, Nuts and seeds

Healthy Protein sources: Fish, lean Meat and poultry
Healthy Carb sources: Pasta, brown rice, brown bread, oats, bananas

Oh.. and eat steamed broccoli... one of the best veggies around

[tom@momentum]

make sure not to keep eating the same stuff over and over again because eventualy your going to get tired of it and give up on the whole diet.... give yourself some variety

[ultimax]

Yes..that's correct.. the diet above is only ban indicator, and you must have variety, albeit from quality sources.

Also, dont forget that as you get bigger, you're gonna need to eat even more to get even bigger ; )

When the current daily calorific intake is such that your weight no longer increases, step up your daily intake