Please comment on my diet

[McQueen]

Im 32,6ft 2",190 pound,17% BF,slim frame.My goal is to put on mass and lose the fat round the mid-section.

7.30
1 scoop whey in milk
22g protein/ 0 carb/ 0 fat

8.30
6 x egg whites 1x yolk
2x slices granary bread+olive based spread
20g protein/30g carbs/12g fat

10.30
1x medium jacket potatoe
Half tin of tuna 2x tablespoons low fat mayo
54g protein / 40gcarb/6g fat

12.30
2x chicken breast
100g long grain rice
40g protein/57g carbs/5g fat

3.00
2x banana
Whey protein 60g oats
22g protein/60g carbs/8g fat

5.30
TRAIN

7.00 post workout
Whey protein / dextrose / maltodextrin
22g protein/60g carbs/0 fat

8.00
Small sweet potatoe
250g lean red meat OR 250g chicken
Veggies
45g protein/46g carbs/0g fat

10.00
Whey protein
Half tub cottage cheese
50g protein/0g carbs/3g fat

11.00
BED


Many Thanks.

[AandF6969]

What are your total protein/fat/carb counts for each meal and the day?

[McQueen]

erm, i dont know as i havent worked that out yet.

[McQueen]

ok it works out at 253 protein / 293 carbs / 34g fat but i dont know how many cals in total it is.

[AandF6969]

Gram of protein - 4kcal
Gram of carbs - 4kcal
Gram of fat - 9kcal

So your total is 253*4 + 293*4 + 34*9 = 2490 calories

Search google for BMR calculator and make sure it takes into account the Harris-Benedict formula for activity... I'm guessing your calories are too low to gain muscle.

[McQueen]

yes they are too low, i need to be consuming 3500.What do i need to change to get more cals,as i dont have enough hours in the day to get another 2 meals in.

[AandF6969]

7.30
1 scoop whey in milk
22g protein/ 0 carb/ 0 fat

8.30
6 x egg whites 1x yolk
2x slices granary bread+olive based spread
20g protein/30g carbs/12g fat

Need more protein, and more carbs. Go for 50g protein and 60g carbs at a meal.

10.30
1x medium jacket potatoe
Half tin of tuna 2x tablespoons low fat mayo
54g protein / 40gcarb/6g fat

Switch to a sweet potato or rice or something similar.. add some veggies

12.30
2x chicken breast
100g long grain rice
40g protein/57g carbs/5g fat


3.00
2x banana
Whey protein 60g oats
22g protein/60g carbs/8g fat

Bananas have a shitload of sugar... cut it down to one, and make this a real food meal with a different solid protein source. More oats to make it 60g carbs

5.30
TRAIN

Too much time inbetween last meal and lifting

7.00 post workout
Whey protein / dextrose / maltodextrin
22g protein/60g carbs/0 fat

More protein... 50-60g... more carbs, twice as much as protein

8.00
Small sweet potatoe
250g lean red meat OR 250g chicken
Veggies
45g protein/46g carbs/0g fat


More protein.. more carbs

10.00
Whey protein
Half tub cottage cheese
50g protein/0g carbs/3g fat

Need solid food here, its digested slower... go for tuna + peanut butter or flax seed oil

Comments in red

[Consistency]

well AandA just about hit it on the nose. Definetly make your PWO meal with about 50g of pro and around 100g of carbs. Also, I would add some flax seed oil to your last. 2 tbls which for me is 28g of fat which will add another 252 calories

[McQueen]

Many thanks for all your help.