My Diet - Made it Myself

[Dude90]

@5:00am - Protein Shake

@5:30am - 4egg whites + 2whole eggs, 1.5cups of oats

@6:00am - Glutamin (pre-workout)

After Workout - Protein Shake, Glutamin

@9:00am - 3tbsp of peanut butter, 2 slices of whole wheat bread, 1 banana

@10:30am - 1/2 scoop of protein shake

@12:00pm - 4oz of chicken breast, 2cup of brown rice, 1cup cooked broccoli, 0.5tbsp olive oil

@1:30pm - 1/2 scoop protein shake

@3:00pm - 4oz chicken breast, 12oz sweet potato

@4:30pm - 1/2scoop protein shake

@6:30pm - 4oz chicken breast, 1cup of brown rice

@7:30pm - 1/2 scoop protein shake

@8:30pm - 1scoop Casein protein Shake

@1:30am - Protein Shake

Age: 20
Height: 5'10
Current Weight: 160lbs
Desired Weight: 230lbs
BF%: Unknown
Cycle History: None
Years Training: 3 months + (2months hurt which means 0) + 1 month (after being hurt) = 4months

[maxwkw]

Diet is not too bad. Do you know the macro breakdown? The other thing I notice is that you're getting up in the middle of the night for a protein shake. I'd suggest just having it immediately before bed.

[VegasRenegade]

Is this for real or do you really try to eat ever hours

[38jumper38]

why do you have a meal at 8:30 pm and then another at 1:30am????? there is a reason for that???? just curious......

[Dude90]

@5:00am - Protein Shake

@5:30am - 4egg whites + 2whole eggs, 1.5cups of oats

@6:00am - Glutamin (pre-workout)

After Workout - Protein Shake, Glutamin

@9:00am - 3tbsp of peanut butter, 2 slices of whole wheat bread, 1 banana

@10:30am - 1/2 scoop of protein shake

@12:00pm - 4oz of chicken breast, 2cup of brown rice, 1cup cooked broccoli, 0.5tbsp olive oil

@1:30pm - 1/2 scoop protein shake

@3:00pm - 4oz chicken breast, 12oz sweet potato

@4:30pm - 1/2scoop protein shake

@6:30pm - 4oz chicken breast, 1cup of brown rice

@7:30pm - 1/2 scoop protein shake

@9:00pm - 1scoop Casein protein Shake

TOTALS (supplements only):
- protein: 160g
- carbohydrates: 75g
- fat: 48g
- calories:1350

PS: my shakes are always blended with whole milk, should i change it to skim milk?? low fat?? keep it the same??
Age: 20
Height: 5'10
Current Weight: 160lbs
Desired Weight: 230lbs
BF%: Unknown
Cycle History: None
Years Training: 3 months + (2months hurt which means 0) + 1 month (after being hurt) = 4months

[gbrice75]

See BOLD

@5:00am - Protein Shake

@5:30am - 4egg whites + 2whole eggs, 1.5cups of oats

1 cup of oats should be plenty

@6:00am - Glutamin (pre-workout)

After Workout - Protein Shake, Glutamin

@9:00am - 3tbsp of peanut butter, 2 slices of whole wheat bread, 1 banana

Bad idea IMO. There's no protein in this meal firstly (nothing worth mentioning), and it's got way too much fat. I'd do a straight protein/carb meal PPWO. 30g or so lean protein (real food), and 30-50g complex carbs.

@10:30am - 1/2 scoop of protein shake

Looks like you're eating plenty of real food, so i'm not going to pick on the shakes as you're clearly using them as intended (supplements) - however, I don't think they're necessary and you're wasting your money IMO.

@12:00pm - 4oz of chicken breast, 2cup of brown rice, 1cup cooked broccoli, 0.5tbsp olive oil

2 cups? WTF... what are the macros on that? I don't know your caloric goal, but based on the amount of food in this diet, i'm willing to bet you need to up the chicken to 6oz

@1:30pm - 1/2 scoop protein shake

@3:00pm - 4oz chicken breast, 12oz sweet potato

Nice - more veggies here

@4:30pm - 1/2scoop protein shake

@6:30pm - 4oz chicken breast, 1cup of brown rice

Here's where i'd drop the rice and do a protein/fat meal

@7:30pm - 1/2 scoop protein shake

@9:00pm - 1scoop Casein protein Shake

I'd drop all those dopey half scoops of protein (whey?), and do 2 full scoops of casein here. Add a serving of nuts or a tbsp of PB to further slow absorption

TOTALS (supplements only):
- protein: 160g
- carbohydrates: 75g
- fat: 48g
- calories:1350

PS: my shakes are always blended with whole milk, should i change it to skim milk?? low fat?? keep it the same??

Neither. Use water. Milk is all sugar, skim or not. If you refuse, at least use skim. What I did for a while is 1/2 skim, 1/2 water.

Age: 20
Height: 5'10
Current Weight: 160lbs
Desired Weight: 230lbs

Understand this is a LOOOONNNGGG journey - IMO, shoot for a more realistic short term goal, i.e. 180lbs. Also, do NOT make the mistake of gaining a bunch of bodyfat in an effort to 'put on weight'. I promise you'll regret it

BF%: Unknown

Find out ASAP, this is important! Any decent gym should be able to measure with skin fold calipers

Cycle History: None

And we'll keep it that way for a LONG time, right? =)

Years Training: 3 months + (2months hurt which means 0) + 1 month (after being hurt) = 4months

Your diet is decent bro in terms of food choices. I don't think you need to go so crazy with all the 1/2 scoops of protein. Just eat your real food, make sure you're at a bit of a caloric surplus, make sure you have a solid training regimen and you'll grow.

[Dude90]

@5:00am - Protein Shake (half water, half skim milk)

@5:30am - 4egg whites + 2whole eggs, 1cups of oats

@6:00am - Glutamin (pre-workout)

After Workout - Protein Shake, Glutamin (half water, half skim milk)

@9:00am - Turkey Sandwhich (2slices of bread, a cup full of turkey, 2slices of tomato,) 1 banana

@12:00pm - 6oz of chicken breast, 1cup of brown rice, 1cup cooked broccoli, 0.5tbsp olive oil

@3:00pm - 4oz chicken breast, 12oz sweet potato, 1choped steamed carrot

@5:00pm - protein shake, with water (half water, half skim milk)

@6:30pm - 4oz chicken breast........idk wat else to add here based on the comment below

Here's where i'd drop the rice and do a protein/fat meal

@9:00pm - 2 full scoops of casein here. Add a serving of nuts or a tbsp of PB to further slow absorption

TOTALS (supplements only): IN PROGRESS LOL
- protein:
- carbohydrates:
- fat:
- calories:

Age: 20
Height: 5'10
Current Weight: 160lbs
Desired Weight: 180lbs
BF%: Unknown
Cycle History: None
Years Training: 3 months + (2months hurt which means 0) + 1 month (after being hurt) = 4months

[SlimmerMe]

Impressed with your program Dude! you will get some great help here. You came to the right place.
Stay natural! Please......it will pay off big time. I promise you.

[cerealkiller326]

@5:00am - Protein Shake (half water, half skim milk)

@5:30am - 4egg whites + 2whole eggs, 1cups of oats

@6:00am - Glutamin (pre-workout)

After Workout - Protein Shake, Glutamin (half water, half skim milk)

@9:00am - Turkey Sandwhich (2slices of bread, a cup full of turkey, 2slices of tomato,) 1 banana

If your adding 2 slices of bread, drop the banana too much carb IMO especially if you already worked out

@12:00pm - 6oz of chicken breast, 1cup of brown rice, 1cup cooked broccoli, 0.5tbsp olive oil

@3:00pm - 4oz chicken breast, 12oz sweet potato, 1choped steamed carrot

Carrots aren't that great,maybe broccoli,asparagus, spinich?

@5:00pm - protein shake, with water (half water, half skim milk)

@6:30pm - 4oz chicken breast........idk wat else to add here based on the comment below

Here's where i'd drop the rice and do a protein/fat meal

Have fish oil supplement, or have olive oil over your chicken

@9:00pm - 2 full scoops of casein here. Add a serving of nuts or a tbsp of PB to further slow absorption

TOTALS (supplements only): IN PROGRESS LOL
- protein:
- carbohydrates:
- fat:
- calories:

Age: 20
Height: 5'10
Current Weight: 160lbs
Desired Weight: 180lbs
BF%: Unknown
Cycle History: None
Years Training: 3 months + (2months hurt which means 0) + 1 month (after being hurt) = 4months

In bold is my addition bro.

[Dude90]

I fixed it again. THX evryone!

@5:00am - Protein Shake (half water, half skim milk)

@5:30am - 4egg whites + 2whole eggs, 1cups of oats

@6:00am - Glutamin (pre-workout)

After Workout - Protein Shake, Glutamin (half water, half skim milk)

@9:00am - Turkey Sandwhich (2slices of bread, a cup full of turkey, 2slices of tomato)

@12:00pm - 6oz of chicken breast, 1cup of brown rice, 1cup cooked broccoli, 0.5tbsp olive oil

@3:00pm - 4oz chicken breast, 12oz sweet potato, 1 cup of Spinach or of Broccolli

@5:00pm - protein shake, with water (half water, half skim milk)

@6:30pm - 4oz chicken breast, dish oil caps

@9:00pm - 2 full scoops of casein here. Add a serving of nuts or a tbsp of PB to further slow absorption

TOTALS (supplements only): IN PROGRESS LOL
- protein:
- carbohydrates:
- fat:
- calories:

Age: 20
Height: 5'10
Current Weight: 160lbs
Desired Weight: 180lbs
BF%: Unknown
Cycle History: None
Years Training: 3 months + (2months hurt which means 0) + 1 month (after being hurt) = 4months