T Nation

Newbie's Diet



I'm a 32yo male, 5'11 and 155 lbs.

I have just started CW's Total Body Training a couple of weeks ago and it's going well. Don't know too much about diet and have been reading as much as possible and kind of throwing things together as best I can. Would appreciate any constructive feedback anyone can give me.

I'm carrying a bit of fat mostly stomach and chest but not much. According to others I'm skinny. I have a small frame. My goal is to lower the fat and increase size. I'm not looking to be massive just less scrawny.

So here's my regular daily diet....

5.45am 1/2 cup oatmeal and 200ml skimmed milk with raisins, pumpkin seeds and melon seeds....multi vitamin and fish oil (400mg)

8.30am 1 chicken breast, 1 hard boiled egg and steamed broccoli

11.30am 1 chicken breast, 1/2 cup of brown rice, 1 large tomato, 1/2 onion. starbucks tall drip coffee.

2.30pm handfull of almonds/cashews and handful of dried apricots.

3.30pm pre work out protein 25g shake

5.00pm post work out protein 25g shake

6.00pm 250g tuna, 1 egg, broccolli

9.00pm handfull of almonds

drink about 3 liters of water a day and some black tea

any advice seriously appreciated

cheers guys



The diet looks very good, but I think you need more calories! Seems like you're an ectomorph if you're 5'11 and 155lbs, so you need alot more calories. I would try to add more meats to some of those meals, maybe some cottage cheese and more eggs.

Gain 20lbs of muscle and you'll burn more fat. If I were you my main goal would be gaining muscle here


cheers for the advice

do you think i should be taking in more carbs......?


You should be taking more everything! -lol



right, will do......strange after years of eating so little of the wrong food....!


Keep it low-carb, eating only good complex carbs. Veggies, berries, oatmeal, brown rice and sprouted grain breads are all good in moderate amounts. The majority of your diet should be protein. So up your protein intake, shoot for 200 grams of protein a day. Your fat intake looks good with all the nuts and seeds, maybe add some olive oil to your diet.

And dammit man where's the FISH OIL? Get some daily fish oil supplements in. Flameout is a great choice.


In terms of food choices, spot on.

As everyone has said, just eat more everything. Particularly the protein. I would like to see a protein for your first meal, some eggs or something like that.


good to have a figure to aim for with the protein

will get some olive oil on the veg

on 400mg of fish oil at the moment....do you reckon i should up this?


will add some eggs to the breakfast.

with the eggs should i worry about the yolks? heard they are high in fat/cholestrol


Its a myth. Do some searches on Egg/cholestrol studies. No need to worry. And if that won't put your mind at ease, just use the whites, simple.


nice diet! good place to add extra food might be carbs with your post-workout shake (if you don't already) helps in recovery too.


Yes...I would shoot for 4 grams of fish oil a day.