Is my diet okay?

**m20** · 02-01-2010, 03:59 AM

My goal is to gain more, is my diet okay?

Meal 1
Oatmeal with skimmilk
Fruit juice

Meal 2
Proteinshake(35 g, 300 ml. skim milk)
30 - 50 g nuts

Meal 3
2 turkey sandwich(Whole grain bread, salat, turkey)
One vegetable

Meal 4
Yougurt
Some corns mixed with vegetable
3 cups of green tea

Meal 5
Post workout
Proteinshake, Carbs and creatin

Meal 6
Chicken / Turkey / Fish / Steak
Potatos
Salad

Meal 7
Proteinshake(35 g, 250 ml. skim milk)

**boz** · 02-01-2010, 07:23 AM

Nah mate your diet is not good enough your probably getting max:
1100cals
max 100g protein
max 120g carbs
max 100g fat

shoot for a diet like this espically if you want to gain more:

Breakfast:
3 whole Eggs
3 egg whites
80g porridge oats (cooked)
150g blueberries
1cup tea

Late morning snack
2scoops whey protein
500ml skim milk
1 medium banana
30g Brazil nuts (six)

Lunch
225g lean minced
2 slices grain bread
285 raw spinach
1bspo salad dressing

Midday snack
85g herring or kippers
12 whole-wheat crackers

Pre-workout
2scoops whey protein
60ml juice
60 g wheat germ any other suggestions?

During workout 2cups tea

Post-workout
2scoops whey protein
1litre gatorade

Dinner
225g Salmon I'm not a fan but maybe u can come up with some better.
200g Brown rice (cooked)
100g chopped broccoli
285g raw spinach - 1tbsp salad dressing oil and vinegar

Nighttime Snack
225g low-fat cottage chesse
30g walnuts
------------------------
Total
4,382 calories
379g protein
388g carbs
158g Fat

If this diet is too hektik for you, obviously re adjust to your finance and food intake but eventually u should be able to do the whole lot

**mg1228** · 02-01-2010, 08:21 AM

need to know ur stats---tdee---if u dont know how many cals u burn in a day and how many cals ur consuming how the hell do expect to gain or lose and there is no way for us to help u not knowing these things----figure ur tdee and list macros for each meal and totals for the day---are u workin with weights or doin any cardio or both or none---see where im coming from---now give us somethin to work with----and we'll b glad to help

**m20** · 02-01-2010, 09:25 AM

boz88: Thank you very much, looks like i can use a lot of it, thanks

mg1228:I get about 1500 cals pr day, I do 30 min. cardio in the morning, and then I work out with weights.

My weight is: 165 lbs (75 kg)
My height is: 73.2 inch (186 cm)

Meal 1: 100 cals.
Meal 2: 250 cals.
Meal 3: 400 cals.
Meal 4: 80 cals.
Meal 5: 300 cals
Meal 6: 250 - 500 cals.
Meal 7: 225 cals.

**gbrice75** · 02-01-2010, 10:07 AM

Originally Posted by m20

boz88: Thank you very much, looks like i can use a lot of it, thanks

mg1228:I get about 1500 cals pr day, I do 30 min. cardio in the morning, and then I work out with weights.

My weight is: 165 lbs (75 kg)
My height is: 73.2 inch (186 cm)

Meal 1: 100 cals.
Meal 2: 250 cals.
Meal 3: 400 cals.
Meal 4: 80 cals.
Meal 5: 300 cals
Meal 6: 250 - 500 cals.
Meal 7: 225 cals.

M - we still don't know your TDEE which is key, but even without it I can tell you that you'll never gain on 1500 calories a day. I am currently at 1800-1900 a day and that's my CUTTING diet - and even that's on the lower end.

Save yourself alot of wasted effort, it'll take about 1/2 hour to get a good idea of your TDEE - use an online calculator, it's better than nothing. Take that number, add 500 calories as a starting point and see how that goes for 3-4 weeks. I guarantee it'll be at LEAST 2500 calories.

**m20** · 02-01-2010, 10:37 AM

gbrice75: Okay thanks

I found a online calculator, and it's says my tdee is ca. 3500 calories

**gbrice75** · 02-01-2010, 11:41 AM

Originally Posted by m20

gbrice75: Okay thanks

I found a online calculator, and it's says my tdee is ca. 3500 calories

m20 - ok, not to drive you insane, but THAT sounds high! Do you have a job where you're SUPER active all day like construction, etc? Are you sure you're inputting the right activity level for you?

I am just making assumptions and obviously do not know you or your caloric needs, but unless you're a beast with a ton of muscle, I bet your TDEE is somewhere in the mid-high 2000's, again unless you have a VERY active lifestyle. 3500 might be what you need to bulk.

I would try a few other calculators, or go the long route, find the formula for either Harris Benedict or Katch-McArdle (this is more accurate but requires you know your BF%) and figure it yourself. That's what I did.