T Nation

Evaluate My Diet Please

Hey guys, so here it is:
My BMR=2107 kcal/day
DEE=BMRx1.6=3371 kcal/day

So if I want to gain some weight I should be eating around 500kcal/day more than my DEE. That equals 3871kcal/day. Here’s a template of what I eat each day:

1st meal:
100g of oats
330g of 1.5% fat milk
1 banana

2nd meal
100g of 10% fat cheese
100g whole wheat bread

3rd meal
300g of chicken breast
100g of white rice
around 280g of broccoli

4th meal (1:30h-2h before workout)
5eggs
100g of whole wheat bread

5th meal (20min-30min before workout, I really cant workout if I feel hungry)
1apple
some peanuts
200g of greek strained yogurt 2% of fat

6th meal (around 30mins after workout)
2bananas
2apples
2oranges
some almonds

7th meal (around 2hours after workout)
200g of greek strained yogurt 2% of fat
100g whole wheat bread

8th meal (before bed)
A glass of milk (250g 1,5% fat)

All of these equals: 291g of proteins (30%) , 540g of carbs (57%), 114g of fat (12%) and 3817kcal

I’m 6 feet 2inches tall (190cm) and weighing 201pounds (91kg)

So I’m a little bit worried that I’m eating too many carbs and not so many fats. Also some general tips would be awesome since I’m pretty new to serious strength training (3months)
Thanks for the help.

Yer, there is a few areas you can improve on.

The one thats stands out the most to me is your post-workout meal of a basket of fruit. Lol.

Maybe swap that with a whey shake, and some fast carbs(i.e.: white rice).

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I’d agree on too many carbs, not enough fat, but if you’re wanting to gain weight all that matters is enough food to grow.

That said, for body comp reasons, personally I would ditch the bread, and cut back a little on the fruit after the workout.

I’d up your veggie intake at other meals or at least include some, and ditch the milk before bed.

1st and 2nd meal could use some tweaking by including some protein there.

do you like eggs or beef?

[quote]theBird wrote:
Yer, there is a few areas you can improve on.

The one thats stands out the most to me is your post-workout meal of a basket of fruit. Lol.

Maybe swap that with a whey shake, and some fast carbs(i.e.: white rice).

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i totally agree with this. waaay too much fruit in this post workout meal, this would be the time where i’d either do some white rice or some infamous bread…and definately add more protein to your morning meals, i like to add a cinnamon flavor of protein to my oatmeal when i actually eat it, adds alot of flavor with adding a ton of crap to the meal, and tastes awesome…eggs and turkey sausage is a great addition too…

Meal 1 get rid of the banana. Add whey to the milk.
Meal 2 add more cheese, less bread.
Meal 4 do more eggs(7) and half the bread.
Add a protein shake to meal 6. Get rid of the apples.
Meal 8 add whey.

Might help…