My Diet.

Nutrition
1

Hey, I’m new to the forum and just wanted to share my diet…

Let me know what you think and what I could improve on if you wish. Currently only 12 Stone and 6ft tall and really need to build that mass, am I going the right way about it?

In the Diet:

  • Total Calories: 2127
  • Protein: 203.5
  • Carbs: 290
  • Fats: 22

Meal 1:
Total Calories: 350
Protein: 16.5
Carbs: 48
Fats: 3
3 egg whites (Large Sized) p=10.41 c=1.02 f=0 kcal=150
2 slices whole-wheat bread p=5.46 c=25.86 f=2.4 kcal=138.5
Apple p=0.26 c=21.05 f=0.5 kcal=59

Meal 2:
Total Calories: 367
Protein: 26
Carbs: 56
Fats: 8
Rice Brown, Medium Grain 150g p=3.48 c=35.37 f=1.2 kcal=168
Pink Samon 106g p=22g c=0 f=5.8g kcal=140
Apple p =0.26 c=21.05 f=0.5 kcal=59

Meal 3:
Total Calories: 450
Protein: 50
Carbs: 59
Fats: 2.5
Rice Brown, Medium Grain 150g p=3.48 c=35.37 f=1.2 kcal=168
Tuna Chunks in Brine 185g p=45g c=0 f=0.8g kcal=190
Banana p=1.03 c=23.43 f=0.48 kcal=92

Meal 4:
Total Calories: 425
Protein: 48
Carbs: 61
Fats: 4
Broccoli 100g p=3 c=5 f=0.3 kcal=28
1 Chicken Breast p=40g c=0 f=1.8 kcal=170
Rice Brown, Medium Grain 150g p=3.48 c=35.37 f=1.2 kcal=168
Apple p =0.26 c=21.05 f=0.5 kcal=59

Meal 5:
Total Calories: 180
Protein: 20
Carbs: 25
Fats: 2
PHD Pharma Whey HT+ 1 scoops p=19g c=2g f=1.5g kcal=95
Banana p=1.03 c=23.43 f=0.48 kcal=92

Meal 6:
Total Calories: 235
Protein: 19
Carbs: 37
Fats: 1.5
PHD Pharma Whey HT+ 1 scoops p=19g c=2g f=1.5g kcal=95
Optimum Nutrition Glyco Maize p=0 c=35g f=0 kcal=140

Meal 7:
Total Calories: 120
Protein: 24
Carbs: 4
Fats: 1
Optimum Nutrition Casein p=24 c=4 f=1 kcal=120

Supplements:

  • Vitamin C
  • Choline Insositol
  • Multi Vitamin
  • Amino Acids
  • Desicated Liver
  • MSM
  • ZMA
2

you would need 7 meals if you ate 50g of protein every meal - efficiency saving

3

Thanks :slight_smile:

4

You might get more responses if you used lbs instead of stone… at least from the Americans around here. I know that I am personally too lazy to look up the conversion.

5

[quote]Mupton wrote:
am I going the right way about it?

In the Diet:

  • Total Calories: 2127
  • Protein: 203.5
  • Carbs: 290
  • Fats: 22

Supplements:

  • Vitamin C
  • Choline Insositol
  • Multi Vitamin
  • Amino Acids
  • Desicated Liver
  • MSM
  • ZMA
    [/quote]
    Do you have a fat intolerance? 22 grams? Really?

And your supplements don’t matter if your trying to gain mass on 2127 calories.

6

[quote]Mupton wrote:
Currently only 12 Stone and 6ft tall
[/quote]

[quote]Fezzik wrote:
You might get more responses if you used lbs instead of stone… at least from the Americans around here. I know that I am personally too lazy to look up the conversion.[/quote]
168 pounds.

@ Mupton: In all honesty, are you a girl? I am being serious, I can’t tell from your avi.

7

[quote]JLone wrote:

[quote]Mupton wrote:
Currently only 12 Stone and 6ft tall
[/quote]

[quote]Fezzik wrote:
You might get more responses if you used lbs instead of stone… at least from the Americans around here. I know that I am personally too lazy to look up the conversion.[/quote]
168 pounds.

@ Mupton: In all honesty, are you a girl? I am being serious, I can’t tell from your avi.[/quote]

Haha, nope I’m a boy. 17 years old.

8

Eat the whole egg.

9

Not enough calories, not enough fat.
Read the stickies in the Beginners forum.