T Nation

Newbie Diet Advice

Hey all, just had a few questions concerning my diet if you think i am undereating, or wether my diet is not clean etc.

My bio first. I am 6 feet tall weigh about 193 lbs. 27 years old. I have only been training for about 5 months. And am currently in the 4th week of CW’s TBT training program, and am very intense in the gym.

I have noticed above all else is a major change in body comp but not much in the way of adding any size which is the reason for the post. I have yet to incorporate any cardio into my workout week, but as pool and beach season nears i probably will. Maybe o.0

Breakfast: 1 cup 2% milk,1 scoop protein powder, 1 cup rolled oats, 2 raw eggs, and banana.( blended in blender )

2nd meal: 1 cup cottage cheese, 1 hb egg, and apple

3rd meal: chicken breast, 1 hb egg, 1-2 cup raw broccoli

4th meal: banana, small serving of leftover pasta( usually a wheat blend with red sauce and beef)

5th meal: 1 can tuna, 1 can diced pineapple, 1 cup yogurt

Protein shake around this time( about an hour or hour and a half before workout.

Post workout i drink another protein shake, along with grape juice (with creatine).

Before bed i usually consume a tbsp of natural P.B and anouther serving of cottage cheese.

I also supp with fish oil, mv, ZMA before bed. as well as the protein and creatine as mentioned above. Thanks in advance for any helpful info and i appreciate the website it rocks.

OK, you’re bulking so why use 2% milk? Drink 2L full cream a day.

Cook your eggs, there is no benefit of eating them raw, and have a much bigger breakfast.

In general, it appears as if you’re undereating quite a bit, especially since you weigh close to 200lbs.

How many calories a day a you eating?

[quote]rsg wrote:
OK, you’re bulking so why use 2% milk? Drink 2L full cream a day.

Cook your eggs, there is no benefit of eating them raw, and have a much bigger breakfast.

In general, it appears as if you’re undereating quite a bit, especially since you weigh close to 200lbs.

How many calories a day a you eating?[/quote]

I must disagree with the 2L of cream cream is not going to do shit but give him a ton of sat fats thats it and nothing bad there but he doesnt seem to be lacking on sat fats in his diet with the hard boiled eggs, cottage cheese and 2% milk.

He is how ever lacking in PUFA’s, MUFA’s and more importantly omega 3’s. add some fish oils and olive oil

To the pasta and banana I think it was meal #4 add some protein fear not lean beef, even lean pork, fatty fish. You say beef in that just make sure your getting a nice serving. Vegetables bro your have one serving.

Other than that if looking to gain and not just add a bit more and see what happens if that dont do it add a bit more. keep doing such until you are gaining. Get in some good fats and make sure protein is UP

Phill

[quote]Phill wrote:
rsg wrote:
OK, you’re bulking so why use 2% milk? Drink 2L full cream a day.

Cook your eggs, there is no benefit of eating them raw, and have a much bigger breakfast.

In general, it appears as if you’re undereating quite a bit, especially since you weigh close to 200lbs.

How many calories a day a you eating?

I must disagree with the 2L of cream cream is not going to do shit but give him a ton of sat fats thats it and nothing bad there but he doesnt seem to be lacking on sat fats in his diet with the hard boiled eggs, cottage cheese and 2% milk.

He is how ever lacking in PUFA’s, MUFA’s and more importantly omega 3’s. add some fish oils and olive oil

To the pasta and banana I think it was meal #4 add some protein fear not lean beef, even lean pork, fatty fish. You say beef in that just make sure your getting a nice serving. Vegetables bro your have one serving.

Other than that if looking to gain and not just add a bit more and see what happens if that dont do it add a bit more. keep doing such until you are gaining. Get in some good fats and make sure protein is UP

Phill

[/quote]

First thanks for the replies. I do supplement with fish, flax, and borage oil supplement pills, and i usually get at least 200 to 250g protein a day. would i need more? Could you suggest some other vegetables that are good for you? I am not much of a vegetable fan but i do like carrots are they ok?

I have to choke down the broccoli but i do it religeously on daily basis. And is there another way to get in more poly and mono unsaturated fats that i can include other than just the pills i already take? Like from a food source?

I know i forgot to include a calorie count but that is because i have never calculated them and not sure how other than add up from food packages. Guess i will do that and post daily calories. Thanks again in advance.

[quote]ogdenjh1 wrote:
First thanks for the replies. I do supplement with fish, flax, and borage oil supplement pills, and i usually get at least 200 to 250g protein a day. would i need more? Could you suggest some other vegetables that are good for you? I am not much of a vegetable fan but i do like carrots are they ok?

I have to choke down the broccoli but i do it religeously on daily basis. And is there another way to get in more poly and mono unsaturated fats that i can include other than just the pills i already take? Like from a food source?

I know i forgot to include a calorie count but that is because i have never calculated them and not sure how other than add up from food packages. Guess i will do that and post daily calories. Thanks again in advance.[/quote]

Any veggies really just try a new one each week variety bro. If you cant do it I suggest get a greens supp id just eat a tonm of varied veggies mainly green ones

Fats yes Oil its food olive oil on said veggies, seeds, nuts, etc etc

Your protein is fine for your size more aint gonna hurt just Id get 1g+ per lb

Phill

Thanks again for the responses, but another question if i may. Any suggestions on how to start bumping up my calories without adding a lot more food? Its just kinda hard fitting in all this food while working and the likes. And about the olive oil, any certain kind regular, virgin, extra virgin and what or how would you add the olive oil? Dousing foods in it or drinking it straight or what?

1 tablespoon of extra virgin olive oil is about 14 grams of fat. 2 Saturated, 11 monounsaturated, and 1 poly unsaturated. On any sizeable salad, which I don’t think I saw in your diet at all, 2 tablespoons of the stuff is nothing. Walnuts are also a go od source of polyunsaturated although your fish oils etc should be covering that.

Something to think of though. You could just put it on a spoon and enjoy, but I think oil and vinegar on a salad would be much more enjoyable for your taste buds. Definately better than any type of shitty fat dressing too.

[quote]Skrussian wrote:
1 tablespoon of extra virgin olive oil is about 14 grams of fat. 2 Saturated, 11 monounsaturated, and 1 poly unsaturated. On any sizeable salad, which I don’t think I saw in your diet at all, 2 tablespoons of the stuff is nothing. Walnuts are also a go od source of polyunsaturated although your fish oils etc should be covering that.

Something to think of though. You could just put it on a spoon and enjoy, but I think oil and vinegar on a salad would be much more enjoyable for your taste buds. Definately better than any type of shitty fat dressing too.[/quote]

Exactly just be liberal with the olive oil even just take a swig. Your going to want extra virgin as its first pressed and minimally processed.

Other than that carry nuts there loaded with k/cals good fats, minimal protein and lots of nutrients, protein shakes bring little baggies with the powder dump in cup stir bam. You can even make little protein balls with natural PB and protein powder pop one of those 1 tablespoon of PB and 1 scoop of Metabolic Drive 300 or so awesome k/cals.

just takes a little pre planning and prep once you get used to it its cake. NEVER leave the house without something in a pocket or back pack even a friggin chicken breast pre cooked in a ziplock

Phill

[quote]Phill wrote:
Skrussian wrote:
1 tablespoon of extra virgin olive oil is about 14 grams of fat. 2 Saturated, 11 monounsaturated, and 1 poly unsaturated. On any sizeable salad, which I don’t think I saw in your diet at all, 2 tablespoons of the stuff is nothing. Walnuts are also a go od source of polyunsaturated although your fish oils etc should be covering that.

Something to think of though. You could just put it on a spoon and enjoy, but I think oil and vinegar on a salad would be much more enjoyable for your taste buds. Definately better than any type of shitty fat dressing too.

Exactly just be liberal with the olive oil even just take a swig. Your going to want extra virgin as its first pressed and minimally processed.

Other than that carry nuts there loaded with k/cals good fats, minimal protein and lots of nutrients, protein shakes bring little baggies with the powder dump in cup stir bam. You can even make little protein balls with natural PB and protein powder pop one of those 1 tablespoon of PB and 1 scoop of Metabolic Drive 300 or so awesome k/cals.

just takes a little pre planning and prep once you get used to it its cake. NEVER leave the house without something in a pocket or back pack even a friggin chicken breast pre cooked in a ziplock

Phill
[/quote]

Ahahaha, I haven’t gone so far as to carry around a cooked chicken breast yet, but I keep some nuts in the truck, and shaker bottles with protein powder in them. You can ALWAYS do something. I don’t really like jerky because of all the sodium and it getting stuck in my teeth horribly, but if you also carry around osme floss it can save you at times.

One other thing I’d like to add…I don’t really count my calories on a daily basis. I have averaged about how much I eat in a given day, but I really just kind of eyeball the mirror and scale on a weekly basis. I’e got years of dieting under my belt so it’s pretty easy for me to know what I should and shouldn’t eat at this point, though I know in the near future I will have to FINE TUNE.

What I’m getting at is, couting your calories can be very helpful, and so can weekly weigh ins and what not…I actually think that will help you more than asking how you should change your diet over the internet.

Your diet does seem to be lacking vegetables, but except for the fact that I drink no milk, and eat tons of vegetables and olive oil in mine, our diets seem to be pretty close, and I am just a little above 200 pounds.

What I’m saying is, if you’ve counted your calories and your weight isn’t doing what you want it to, or you’re not looking the way you think you should in the mirror after a month or so, either add or subtrat calories, increase or decrease cardio HIIT, and see where things take you. YOur body is pretty much your big expirement, you don’t want to do anything too drastic, but a few weeks of over or undereating by 3oo calories isn’t going to hurt you in the long run.

Take what I’ve said with a grain of salt, but hopefully it’ll help you out a little bit.