Results 1 to 8 of 8
Like Tree1Likes
  • 1 Post By mrthai

Thread: New diet

  1. #1
    mrthai's Avatar
    mrthai is offline Junior Member
    Join Date
    Jul 2017
    Location
    Thailand
    Posts
    75

    New diet

    This is my current diet, im sure it could have been much better, so for that i post it here and hope for suggestions, and that someone take their time help me with it.

    My current stats is: 103kg, bodyfat 13-14%, 193cm


    In all: Proteins 426g, Carb 341g, Fats 79g, KCAL 3585.

    Prot - Car - Ft - Cal

    07.00 Meal 1, Wakeup:
    100 grams of oatmeal: 11 - 60 - 9 - 370
    250ml eggwhite + 2 whole eggs - 41 - 13 - 12 - 220
    Total: 52g prot, 73g carb, 21g fats, 590kcal

    09.00 Meal 2:
    200g chicken fillet: 42 - 0 - 4 - 220
    300g brown rice: 8 - 70 - 3 - 330
    Total: 50g prot, 70g carb, 7g fats, 550kcal

    11.00 Meal 3 Pre workout:
    200g tuna: 60 - 0 - 1 260
    35g cashew nuts: 6 - 11 - 15 - 185
    Total: 66prot, 11carb, 16fat, 445kcal

    13.30 Meal 4 / After workout:
    60g whey: 50 - 4 - 7 - 250
    2 banana: 2 - 56 - 1 - 240
    Total: 52g prot, 60g carb, 8 g fats, 490kcal

    15.00 Meal 5:
    200g pork lion: 44 - 0 - 6 - 230
    200g brown rice: 5 - 46 - 2 - 220
    400g broccoli: 11 - 28 - 1 - 130
    Total: 60g prot, 72g carb, 9g fat, 580kcal

    18.00 Meal 6:
    200g chicken fillet: 42 - 0 - 4 - 220
    100g brown rice: 1 - 23 - 2 - 110
    Total: 43g prot, 23g carb, 6g fats, 330kcal

    21.00 Meal 7:
    200g chicken fillet: 42 - 0 - 4 - 220
    400g broccoli: 11 - 28 - 1 - 130
    Total: 53g prot, 28g carb, 5g fats, 350kcal

    23.00 Meal 8:
    60g whey: 50 - 4 - 7 - 250
    Total: 50g prot, 4g carb, 7g fats, 250kcal
    Last edited by mrthai; 07-02-2018 at 06:53 PM.

  2. #2
    PeanutbutterDC's Avatar
    PeanutbutterDC is offline Female Member
    Join Date
    Apr 2018
    Location
    Southern California
    Posts
    1,064
    What is your goal? Hard to offer dietary advice not knowing what you want from your diet.

  3. #3
    mrthai's Avatar
    mrthai is offline Junior Member
    Join Date
    Jul 2017
    Location
    Thailand
    Posts
    75
    My goal is gaining strenght, sort of a lean bulk diet.
    I workout 5days a week,.
    I also do my cardio everyday, 30-45min.
    Last edited by mrthai; 07-03-2018 at 04:37 AM.

  4. #4
    Windex is offline Staff ~ HRT Optimization Specialist
    Join Date
    Mar 2011
    Location
    Arctic Circle
    Posts
    4,296
    Quote Originally Posted by mrthai View Post
    My goal is gaining strenght, sort of a lean bulk diet.
    I workout 5days a week,.
    I also do my cardio everyday, 30-45min.
    What do you mean by sort of lean bulk? Can you explain. You need to be laser focused on your diet and give yourself multiple short term and long term goals to keep yourself on track.


    How long have you been eating this meal plan? If I ate almost 1kg of brown rice and 1kg of broccoli every day I would feel bloated and gassy 24/7 for all the phyllic acid in those foods.

    You need to calculate your TDEE to find out your maintenance calories.

    In terms of the food choices, Meal 8 needs to become real food. Ideally, steak, lean beef cut, lamb, bison would all be great choices.

    Preworkout and Postworkout meals need more calories with less calories in Meal 5.

    Ideally, The whey in Meal 4 should be real food as well.

    I would get a bigger spread of vegetables to have more micronutrients instead of limiting yourself to just broccoli. Just make sure it's something you will enjoy eating. For example, the vegetable mix I use is : Spinach, Kale, Broccoli, Cauliflower, Green Beans, very little carrots. Throw it all into a Wok and away I go.

  5. #5
    mrthai's Avatar
    mrthai is offline Junior Member
    Join Date
    Jul 2017
    Location
    Thailand
    Posts
    75
    Thanks for good answare Windex.

    By lean bulk i mean, I dont want do add to much fat, Im not out after go up in size, but what i want is more muscles and strenght.
    For this im keeping my diet around my tdee, my tdee is 3700.
    I been on this food for around 2 weeks now and its ok, but im no expert as you can see.

    I live in middle of Thailand on a small place so its littlebit limited what vegtables i can get, but broccoli, grean beans and carrots is no problem.
    For postwork out its most easy with whey, because i have driving from gym and pick up kids at school after workout, so dont have time.
    (ofcourse i could pre-make, but its no good have it in the car in 38degrees celcius for over 1 hour)
    So if i change up the vegetables and spread it out over the day, add maybee 2 bananas to the pre workout, up the calories on post workout maybee some peanuts, and spread some of whats on meal 5 out on the other meals, meal 8 i can change with 200g chicken fillet......... then it start to look ok?
    Last edited by mrthai; 07-03-2018 at 06:01 AM.

  6. #6
    Windex is offline Staff ~ HRT Optimization Specialist
    Join Date
    Mar 2011
    Location
    Arctic Circle
    Posts
    4,296
    Meal 8 should be protein + fat. Ideally a red meat does both, but chicken + nuts or oil would be good as well.

    Does your gym have a microwave and does it have lockers? If so you could bring the food into your locker and have it with icepaks+ice to keep cool, reheat and eat after workout.

  7. #7
    HoldMyBeer is offline Productive Member
    Join Date
    May 2018
    Posts
    1,897
    Quote Originally Posted by mrthai View Post
    My goal is gaining strenght, sort of a lean bulk diet.
    I workout 5days a week,.
    I also do my cardio everyday, 30-45min.
    Why are you doing so much cardio if you are bulking?

  8. #8
    mrthai's Avatar
    mrthai is offline Junior Member
    Join Date
    Jul 2017
    Location
    Thailand
    Posts
    75
    To maintain cardiovascular health and keep fit.
    But maybee i should cut i down to 2-3times a week and 20-25min.
    HoldMyBeer likes this.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •