Diet help please!!!!

[hellfire436]

Ok I tried to post this before and it didn't work so I will try again.I am 5'9" 42 yrs old 188lbs I have been working out 6 months now and dieting for 4 months and i went from 225lbs down to 188lbs. I would like to start a lean bulking diet ,my old diet was as follows
5am
protien shake
1/2 cup fat free yogurt

9am
1/2 can tuna
1/2 cup broccoli

11:30
6oz chicken breast
1/2 cup broccoli

3pm
post workout
whey blend protien shake
1 bananna

5pm
6oz chicken
2 cups mixed greens

I have done alittle research and this is my new diet for bulking up but I think I still ned help
5am
1/2 cup yogurt
3/4 cup of oat bran,wheat bran flax seed mix
protien shake
( I would like to add 2-3 raw eggs in with the protien drink is this ok?I cannot stomch cooked eggs in the morning)

7am
1/2 can tuna
1/4 cup brown rice
1/2 teaspoon olive oil

9am
same as 7am

11am
same as 7&9 I know but I love my tuna...lol

Noon
6oz steak
1/2 cup brown rice

post work out
3pm
Iso Protien shake
(I would also like to add something to eat at this time usually hungery)

6pm
6oz chicken
1 cup broccoli
1/2 teaspoon olive oil

8:45 bed
whey blend protien drink

That is what I have planned let me know how I can improve....Here are some pics of my wieght loss

[Jazzy]

If you're on a bulking diets, that's a kind of good, but I'll just change a couple of things:

5 am:
-3/4 Nature Oats
-1 or 2 whole egg with some white eggs
-fruits(strawberries,raspberries..etc) can be added
- I remove because i'm not a fan of yogourt and too many carbs and not really good, my opinion!

7 a.m
It's good, but you cann add one tablespoon of olive oil and I'll change your 1/4 brown rice, by maybe nuts..Because, you have already a lot of carbs

9 am:
-Cottage cheese or better, allegro 4% cheese, but if you prefer, you can keep your tuna
-rice cake or a fruits, but not a fruit with high GI

11 a.m:
- There's not a lot of red meet in you plan, so you can add one in this meal or for a different choice, salmon are better than tuan beacause it's contains more a lot of omega-3.
- green vegetables

Noon:
- Red meet is good
-I'll change you 1/4 rice by a baked potatoes, a lot of potassium and before your training ;-)

post-workout:
- you can eat a banana, but they have a High GI or small fruits
but keep in mind to eat fruits!^^

6p.m:
that's good, chicken breat with green vegetables and 1 tablespoon of olive oil

before bed:
- you can eat cottage cheese if you protein isn't a caseine beacuse whey is disgested too fast!


To put all in place, I'll place you how to calculate you BMR( Basal metabolism rate)..it's calculate the calories you need to keep your weight the same, so if you want to bulk, put more calories than you BMR showed!

BMR=66 + (13.7 X weight in KG) + (5 X height in CM) - (6.8 X AGE)

muliply you BMR by one of those 5:

No exercice: BMR x 1.2

a little active( doing sport for 1-3 day/week) BMR X 1.375

moderate activities( doing sport 3-5/week) BMR x 1.55

lot of exercices( doing sport 6-7 days/week) BMR x 1.725

Exercice all time( doing sport all the week with a physical jobs or train 2X a day) BMR x 1.9

[Ritch]

Nice job so far!

[Talo]

Diet looks fine to me

yes , you can add your eggs to your shake if you want to.

Also , for your afternoon shake you can have 1/2 cup of almonds if your looking for something to snack on.

Btw - great progress so far.

[hellfire436]

Great thanks for the help Jazzy I mix my oats with the yorurt(i don't cook the oats) and I don't like cottage chesse, also before bed I will change to a caseine protien drink.

thank you Rich!

Talo thank you.Putting 2-3 raw eggs in with my protien drink won't hurt. Someone told me I could get salmonella poisoning?I will try the Almonds

[Jazzy]

All my pleasure hellfire436!^^

So, it was an example of foods and if you don't like cottage cheese...you don't like it héhéhé!^^

yogurt can be good with oats, I never try that^^...But, if you take a good yogourt with no fat, in the morning is good!^^

Give us news with you new diets!^^