[berserkerr]

please tell me if my courent diet its fine or should i make some changes
-------meal1----------
5 egg wite+ 1 hole egg
Milk, dry, nonfat, instant

-------meal2-----------

1cup oats+milk nonfat instant

--------meal3------------
Chicken breast
broccoli
white rice

--------meal4(post w/o)-------------
bannana
whey protein
creatine

--------meal5-----------------------
cottage chease
tuna

suplements:
whey protein
creatine
multivitamins
vitamin c

it isnt that great to tell you the truth.
first of all are you cutting or bulking bro? and what time are you eating these meals?
if your bulking, it is not enough food
if your cutting some of it needs to be changed.

regardless of either as of right now here what i would change...

add a preworkout meal in. consume 20grams of whey protein and some carbs to get you through your workout. the bannana is more of a pre than pwo thing.

your postworkout meal could be whey, white rice, and some juice to cause an insulin spike for creatine absorption.

cottage cheese and tuna is a dumb combination. i dont care what time your eating it. if your eating a tin of tuna thats over 30 grams of protein and a sizeable portion of cottage cheese will be alot more protein. to much. if you want, add the cottage cheese to before bed, so that it may digest over a lengthy period of time. if you dont want to do this, invest in some casein protein. if you don't know what that is, search the forum there are 100's of posts about it.

in meal 3, change white rice to brown rice. brown rice is a slow digesting carb and should be eaten. The only time you really should be eating white rice is Post workout.

these are some general suggestions, its hard to pinpoint what you need without knowing whether or not your cutting or bulking.

[berserkerr]

im bulking and i weight 140 pounds
and for the time of the meal are:
firts meal at 5am
second meal at 9am
third meal at 12pam
fourth meal at 5pm
fifth mela at 7:30pm

for me is hard to eat every 3 hours beacause of my studies

[berserkerr]

-----------------meal1-------------------------------------------------------------------
5 egg white+ 1 hole egg

Milk, dry, nonfat, instanti
------------------meal2------------------------------------------------------------------

1cup oats
milk,dry,nonfat,instant(1 glass)
i banana(large)
----------------meal3----------------------------------------------------------------
Chicken breast or chicken brest and
Spaghetti
broccoli

1 cup brown rice

--------------meal4(preworkout)----------------------------------------------
1 scoop whey protein
1 banana

-------------meal5(postworkout)-----------------------------------
1 scoop whey protein
5g of creatine
1 cup of white rice

-------------meal6----------------------------------------------------
1 can of tuna
1 cup of brown rice
vegies

----------meal7-----------------------------------------------
Cheese, cottage


i made some changes how does it look like?
and sorry for all the trouble im learning

that is much better bro. no trouble, just letting you know what needs to be fixed.

i think some things could still be improved. i dont have time now i have to do some things. hopefully someone else will help me out...anyone? or ill post later.

were all learning, always. i like to think i know quite a bit, and i learn something new everyday bro!

keep eating and liftin hard!

[berserkerr]

thanx for you time an help i really appreciate it bro
and i ll be waiting for more advices

[berserkerr]

i have one more question
how many carbs do i have to eat?

[papi]

Originally Posted by berserkerr

-----------------meal1-------------------------------------------------------------------
5 egg white+ 1 hole egg

Milk, dry, nonfat, instanti
------------------meal2------------------------------------------------------------------

1cup oats
milk,dry,nonfat,instant(1 glass)
i banana(large)
----------------meal3----------------------------------------------------------------
Chicken breast or chicken brest and
Spaghetti
broccoli

1 cup brown rice

--------------meal4(preworkout)----------------------------------------------
1 scoop whey protein
1 banana

-------------meal5(postworkout)-----------------------------------
1 scoop whey protein
5g of creatine
1 cup of white rice

-------------meal6----------------------------------------------------
1 can of tuna
1 cup of brown rice
vegies

----------meal7-----------------------------------------------
Cheese, cottage


i made some changes how does it look like?
and sorry for all the trouble im learning

i would take the rice out of meal six and just eat tuna and veggies if your not gonna be doing much after that meal, depends on what time your eating and what time your going to bed, whats your weight and bf percentage

[berserkerr]

ok i will take out the rice on meal 6(time probably around 7 or 7;30pm)
and my weight is 140 pounds, i dont know my bf sorry

[compulut]

Knowing the BF would be real helpful. If you're 140, and 5'1" and shaped like a pear, we would adivse very differently than if you were 140 and 6'5" and shaped like a toothpick.

Since you are trying to bulk, I'm not sure that I would take that rice out of 6. Either way, though I would definitely add protein into meal 2.

Believe it or not, I think that eating every 2.5 - 3 hours is integral to both bulking and cutting. You may have to come up with some handy snacks that you can easily carry for longer stretches of time.

[berserkerr]

how can i know my BF???
and thaks for the advices

[captainplanet]

there are handheld electronic bf testers, calipers, etc.. I wouldnt recomend the electronic method-not very accurate

^^ bro the electronic method is quite accurate if you follow directions. they tell you stay normally hydrated and not to eat any solid food for 6 hours before. the solid food will decrease your bodyfat. I had mine done with electronic and it was quite low, so i redid it with calipers and it was .5% off. i can deal with that amount of error for the convience of the electronic method.