Need some help with diet

[geardup]

I am currently working Construction.. and working 12-14 hours a day you burn off alot of calories.. im on a 6 day split in thegym and i needed a diet to help me gain a little weight but lean mass..
current diet consistes of
morning 7am - Nlarge Shake with milk
10am Break - Tuna Sandwich, Bannana,
12pm lunch - Nlarge Shake, with tuna sandwich
2pm Nlarge Shake
5pm Supper.. Rice, Chicken, Potatoes.
8pm after workout.. protein bar
10pm michelinas tv dinner, glass of milk

[geardup]

Current stats are 5'10, 200lbs.. about 10% BF

[SwoleCat]

You'll want to make a lot of cleaner food choices if you are looking to add quality weight. N-Large is crap, sandiwiches are crap, milk, t.v. dinners, etc.......all crap.

~SC~

[geardup]

what do you suggest then.. some examples of better choices

[LeanMeOut]

Dude there are plenty of good choices.... what did you need examples of?? Lean protein? Clean low glycemic carbs?


Mike

[SwoleCat]

Basically everything BUT what you have on your list, hahha....well, not really, but close.

No offense, but you'll really want to take initiative and seek out "clean foods". I mean, it's as simple as typing "clean bodybuilding foods" into Google and hitting return, or by reading the stickies above as to what foods are good to utilize. It's your body, so you'll want to make sure you do all you can to get the knowledge you're going to need to change it.

Meats, eggs, fibrous carbs, starches (clean) when they are needed, healthy fats, water, are all staples of a good dietary approach.


~SC~

[usualsuspect]

Protein:

• Fish: Salmon, Tuna, Cod
• Eggs
• Chicken breasts
• Cottage cheese
• Milk protien isolates
• Whey-casein blends
• Lean Red Meat

Carbohydrates:

• Vegetables
• Mixed beans
• Low-GI fruits
• Oatmeal/Oat bran
• Mixed-grain bread
• Small amounts of protein-enriched pasta

Fats:

• Flax oil
• EPA/DHA
• Olive oil
• Mixed nuts (no peanuts)
• Fish oil

[LeanMeOut]

A few other things you can include....


Protein:
Lean Ground Beef
Shrimp
Other Lean Cuts of Steak

Carbohydrates:
Yams (Sweet Potato)
Brown Rice


Fats:
Udos Oil
Natural Peanut Butter


Mike

[geardup]

thanks for the input bros.. im gonna tweek the diet up some.. just working construction 6 days a week makes it hard to eat well all the time