diet

[reddohc]

does this look good?
im in college so the times are different on tuesday and thursday

7or8
4 egg whites 1 whole
2 whole wheat toast with PB

10or11
4 egg whites 1 whole

workout

1230 or 1
2 scoop whey

230or3
tuna on 2 whole weat toast

5or530
2 chicken breast and cup brocolli

730or8
1 chicken breast cup brocilli

i prolly dont eat enuff i know but i dont know what to add and where to add it so please help.. ill eat just about anything

[xnotoriousx]

What are your stats and goals?

age, weight, height, cut, bulk, lean up???

[reddohc]

22
5'11"
185
8-10% body fat
i am trying to bulk

i know i need more food but idk what to eat and when to eat it

[Knockout_Power]

mixing ½ cup of ground up oats into that PWO shake can add some much needed good carbs. Your protein looks around 300grams which is good. Try to add some EFA's into there.

[FallenWyvern]

22
5'11"
185
8-10% body fat
i am trying to bulk

i know i need more food but idk what to eat and when to eat it

You need quite a bit more calories, specially from carbs. At a minimum I would add a cup of oats before your workout and another cup after, in addition to what you are currently eating.

You could add peanut butter into your last meal as well.

At the end of the day you need to be eating 3200+ calories if you want to bulk. Who knows how much you are eating now...

[FallenWyvern]

300g pro 250g carbs and 100g fats.

You could eat 50g pro 50 carbs meal one through five and eat a pro fat meal six.

So meal 1 fine.

Meal 2 eggs + yams or oatmeal with an apple.

Meal 3 pwo whey with finely ground oatmeal in a shake.

Meal 4 fine.

Meal 5 chicken and brown rice with broccoli.

Meal 6 chicken broccoli and peanut butter.


Measuring and adding macros at fitday.com would be the way to go.

[reddohc]

well meal 2 would be school. how can i take oats with me?

[FallenWyvern]

well meal 2 would be school. how can i take oats with me?

You could do yams or sweet potato, really any low gylcemic index carb. Anything below 55 is good.
http://www.southbeach-diet-plan.com/...cfoodchart.htm

As far as oats, I have been grinding them in a coffee grinder so that they look like flour. Put em in a shaker and drink em.

[xnotoriousx]

Make a big oatmeal cookie. I think you can make one with just oatmeal and eggwhites.

[reddohc]

You could do yams or sweet potato, really any low gylcemic index carb. Anything below 55 is good.
http://www.southbeach-diet-plan.com/...cfoodchart.htm

As far as oats, I have been grinding them in a coffee grinder so that they look like flour. Put em in a shaker and drink em.

how much oats do you put in your shake?

[FallenWyvern]

1 cup unground.

[reddohc]

is there any other way to grind them up? i dotn have a coffee grinder