[Neil_D]

Hey there, just after some advice on my current diet.

I'm 20 years old, 187cms & 76kgs.

I've been training for 6 months now, and in that time have added 10kilos.

This is my current diet, i stick to it mon - fri and as often as possible on weekends.

DIET:

8.30am -
1 x cup oats + 1tsp cooking sugar (low fat milk)
1 x glass OJ

10.30am -
2 x traditional muesli bars
1 x serve fruit
1 x glass water

1.00pm -
2 x grain sandwhiches (usually ham, tuna or chicken + salad w/out tomato)
1 x glass water

4.30pm -
1 x serve 100g almonds
1 x serve fruit
1 x glass water

7.30pm -
DINNER (usually 1 x 250g serve meat, rice/potatoes & salad/vegetables.
1 x glass water

10.00pm -
1 x protein shake w/ 2 tsp Milo & low fat milk.


*I also have creatine 40 minutes pre workout, and another protein shake as described above immediately after (usually with water instead of milk after training).

**I also drink probably another 1.5-2L of water during the day just at random.

Any advice would be great, thanks guys appreciate your time. I think i'm also going to start a 'diet diary', is this a good idea or just a waste of time?

-Neil

edit - i forgot to mention, i will usually have pasta for dinner 1-2 times a week, and for lunch once a week.

[Pain]

1) BREAKFAST : This is your most important meal of the day! Oats is a perfact choice of slow releasing carbs,i would add another cup of oats.Where's the protien? you need alot more protien in this meal! Either cook up a bunch of eggs or drink a couple of protein shakes.

2) You need more protein in meal 2,add a chicken breast or two.

3) creatine for your pre-workout wont cut it,search the board for some threads on pre workout.

thats all i can add right now,i'm sure other members will help ya out.

[BigBen]

add some sort of protein to your first twpo meals. Either foods or shake-eggwhites chicken tuna anything butt add protein.

On meal 3 avoid the ham and stick w the chicken or tuna, also keep the tomato in their bro heart healthy and adds antioxidants/ a bodybuilders friend.

Ok 1-430 thats 3.5 hours bro u should be eating every 2-2.5 hours IMO, so bring a shake w u or something and have it att like 3 o clock by 430 the whey will be out of your system and youll be ready to eat again.

4:30 meal. change it to like 2 peanutbutter sandwiches w natty peanut butter and a 16 oz glass of 1% or skim milk( u seem to not want to eat meat that often so that is a lil meal u can use for energy and it will get around the meat and should still have close to 30-35 G protein in it.)

Dinner looks great! I dont know how much 250G of meat is but iut seems like a lot, cut it down so its only about 40-45 G protein IMO.

10PM looks good to me bro!

Hope i helped u a lil bit and still made it easy for u to eat!
and

[Neil_D]

Hey thanks guys, appreciate your help.

I've been trying to cut down on my tomato because lately my skin has started to become inflamed again, and tomatoes are meant to be a big influence on that. I eat them with my salads at dinner time so I figured i'd just cut it out of the lunch.

I'll look into more preworkout foods and add them in too the repost it.

Thanks

-Neil

[polish966]

you need alot more protien, get some egg whites i think, and maybe more skim milk