Recent Troubles with My Diet

Training Beginners
1

Hey guys, what’s up- have been having a lot of trouble with diet recently, just figuring when to eat around activity etc and also eating at the right times- both in terms of maximising recovery/growth and also so I don’t get hungry. Strangely though, except fr after my workout, I don’t really feel myself getting hungry throughout the morning or the afternoon, but from dinnertime onwards I’m starving. I’m having trouble affording supps too at the minute, so I’m going all whole food…

9.00am- Wake Up

9.30am- Meal 1- 1/2 cup oats, 5 egg whites, banana, apple, mixed seeds, 2 slices wholemeal toast (550 calories)

Walk 15 minutes to gym, train 10.30 - 12.00 (weights 1 hour, light cardio and cool-down 30 mins,) Walk 15 minutes home

1.00pm- Meal 2- 1 cup oats, 8 egg whites, apple, fat-free no-sugar yoghurt with tbsp jam and mixed seeds (550 calories)

4.00pm- Meal 3- Tuna sandwich on wholemeal bread with lettuce and onion, fat-free no-sugar yoghurt with mixed seeds, pear (450 calories)

7.00pm- Meal 4- Grilled turkey breast, carrots, brocolli, half an avocado, 1 cup oats (550 calories)

9.00pm- Meal 5- Sandwich with tinned salmon and lettuce on wholemeal bread with fat-free mayo, bowl of vegetable soup (450 calories)

11.30pm Meal 6- 1/2 cup oats, 5 egg whites, apple, 2 slices cheese, mixed seeds (350 calories)

1.00am Bedtime Snack- Tub fat-free cottage cheese, tbsp natural peanut butter, pear (300 calories)

This is what I’ve been eating the past few weeks- clocks in at around 3200 calories, macro ratio of around 50% carbs, 25-30% protein, 20-25% fat. I am very active throughout most of the day, on the go from whenever I get up til around 5 0r 6 in the evening. Current stats- 19 year old male, 5ft 11, 115lbs, and looking to gain a good bit (or a hell of a lot…) of muscle- bodyfat percentage is waaaaay low, so could actually do with getting that up a bit too, for health reasons, if nothing else… Lemme know what you guys think, or what should be changed- thanks!!

2

X 2

TNT

3

[quote]TNT-CDN wrote:
X 2

TNT[/quote]

What do you mean by “x 2”??

4

I’d say cancel out all those fat free stuff. Add in the whole eggs. At your bodyweight I wouldn’t be worried.

In fact just keep on upping the calories by 500+ each week or two. Do this until you start to notice yourself put on lbs of pure fat. When this happens keep the cals at that and then start training harder.

What’s your training like? Are you doing deadlift, squat and bench?

5

[quote]watermelon_2001 wrote:
TNT-CDN wrote:
X 2

TNT

What do you mean by “x 2”??[/quote]

What you’re eating x 2. DOUBLE it. Forget the egg whites. The really good stuff is in the yolks. And like someone else said forget the “fat free” and “low fat” stuff.

TNT

6

You’re a 115 lbs? Was that a typo? Are you an endurance athlete of some kind, or just extremely skinny?

You said you are extremely active throughout the day–how? what do you do?

I second TNT’s thoughts. X2. Or maybe not exaaactly that much, but you should probably eat about 4000 cal/day for a while and see if that helps.

7

I can see why you don’t get hungry as you should. You’re eating a shitload of fiber which is very filling. Get some benefiber, real easy to add fiber this way via powder form.

I had to ramp up my carbs alot latey with some real easy tweaks. Carbs:juice, oats (one meal
, potatoes, white rice(no fiber less filling). Fruitloops or something similar after workout and before for simple sugars stuff is loaded with maltodextrin/dextrose. ^-- good option if you can’t afford supps.

Protein: ground beef (cheap and you can eat alot of it) chicken. fish. Whey protein is real cheap if you look at how cost effective it is versus whole food. Yet dont sweat it if you cant afford it.

Fats: Olive oil and almonds are my staples.
I like almonds, allow me to get more carbs. Olive oil real easy to drop in a shake or take by the spoonfuls(not for gurly men)