Updated diet

[Shooders]

Refurbed my bulking diet following some bad feedback from my previous one (its a few threads down i think)

How does this look ... been on it since the last thread and ive gained a good 3-4lbs since.

0700
Oatmeal 4 handfulls + strawberries
Protein shake (500ml milk, 1 tbsp PB, 1.5 scoops whey)
Orange juice

Ino i could do with some more protein here but i struggle to eat alot in the morning.

1200
2 chicken breast sandwiches
2 boiled eggs
Half a tub of quark + strawberries
Apple

1700
Some sort of Meat/Fish/Chicken
Potatoes broiled in olive oil
Broccoli
Tall glass of milk

2100
Tuna pasta
Protein shake (500ml milk, 1 tbsp PB, 1.5 scoops whey)

[RoyceDa59]

Doesn't really look like you're eating enough.

You should look to get the bulk of your carbs in pre and post workout. Even though you are 'bulking' I'm not sure you should be eating that pasta at 9pm, as the only bulk that's likely to encourage is fat (unless you workout evening/night).

[Shooders]

I workout around 1630 ish for about an hour - hour 15, so my 1700 meal can be around 1800 on gym days. (4 times a week)

I find carbs are what i repsond to best for weight gain, ive found it really hard in the past gaining anything from just high cal foods.

As for not looking like enough im eating till i cant eat anymore so the quantitys are big, and ive not noticed much fat gain atall but i am struggling to get past 174 (morning weight) 179ish at night believe it or not.

What do you advise, go high cal for my last meal?

[m3somorph]

You're getting in a fair chunk of protein but I reckon you'll need to eat more than that on your training days. Just looking at that menu makes me hungry. If you're keen I can send you the recipe for a high-protien, high-calorie smoothie that tastes awesome to go with your post-workout meal. Also, get a few more veggies into your diet. I recommend spinnach because it is probably the most nutrient-rich vegetable out there and its alkaline content is nifty when you're trying to balance out a very acidic, protein-heavy diet.

[Shooders]

Originally Posted by m3somorph

You're getting in a fair chunk of protein but I reckon you'll need to eat more than that on your training days. Just looking at that menu makes me hungry. If you're keen I can send you the recipe for a high-protien, high-calorie smoothie that tastes awesome to go with your post-workout meal. Also, get a few more veggies into your diet. I recommend spinnach because it is probably the most nutrient-rich vegetable out there and its alkaline content is nifty when you're trying to balance out a very acidic, protein-heavy diet.

Yeah that would be great.

What about getting more calories in my other meals?

Can you advise me on any calorie dense foods?

[lyricalnut02]

ur not eating enough, 5 hours in between meals?

[Shooders]

Originally Posted by lyricalnut02

ur not eating enough, 5 hours in between meals?

4 Large meals a day to slow down my metabolism on mitches advice.

Its hard to know what to do when theres so many people telling you different stuff. And to be honest it has worked better than 6 meals a day so far.

[mitchcumstein]

You said youve added 3-4 pounds since switching so keep doing what youre doing. Not sure why anyone is telling you to fix something thats not broke. You will eventually have to eat more as you add more weight though.

[RoyceDa59]

True, if it's working then there's no need to keep thinking about it/obsessing over it.

[PhiSigPhi]

Just as further encouragement from what Mitch said, everyone's body is different. The basics are all the same, but the way our bodies react to different stimulus, including food has to do with genetics, the environment, and I'm starting to believe the way you ate as a kid has a lot to do with how your body reacts to food as an adult. I'm not sure if any research has been done with this, but I would not be surprised if there is a strong correlation.

Results=keep doing it.

[m3somorph]

Originally Posted by Shooders

Yeah that would be great.

What about getting more calories in my other meals?

Can you advise me on any calorie dense foods?

Its hard to tell exactly how many calories you're taking in at the moment because you have not listed all the ingredients and the quantities used to make your meals. As mitch has already said, you must be getting a reasonable amount of calories in because you are putting on lean mass. Good whole foods that are rich in calroies include pasta, oats, potatos, rice and meats.

[m3somorph]

Here is the recipe:

500ml of skim milk
1 cup of oats
100-200g of low-fat, natural yogurt (Jalna is best)
4 tbsp of skim milk powder
3 scoops of weight gainer powder
1 banana
1 tbsp of LSA mix
1 tsp of cinnamon

Drink this after you've taken in a small (6oz-10oz serving of meat) during your post-workout feeding session. It'll help heaps with recovery and give your body the fuel it needs to rebuild those muscles you broke down during your workout.