Critique my diet

[nii]

Was just wondering if you guys could give me overall pointers as to improve my diet. Or a good place to help me construct a better one. I've been on this gainer for 17 weeks, i started out at 157 and am now 182, as you could imagine I've gained a fair amount of fat, strength gains have been slow but steady. I'm unsure of the cal intake. Also, I get a fair amount of rancid gas with this diet, am i consuming too much protein and its not all getting digested (causing the unbelievably bad gas)? The more i read, the more i see pp suggesting to just get a decent trainer, let him give u diet/routine and just stick to following it, this sound about right?

23 years old, 182, 6' , ? BF%


all measurements are raw

5am: 50g whey, 1 cup oats (1min 100% whole grain quaker oats)
7am: gym
8 30: 50g whey (only on gym days)
9am: 200g chicken breast, 1/3 cup whole grain rice
12pm: 200g chicken breast, 1/3 cup whole grain rice
3pm: 200g chicken breast, 1/3 cup whole grain rice
6pm: 266g tuna (2 cans), 2 tbs mayo
9pm: sleep (get a solid 8 hours a night)

[L3]

the gas from all the chicken. i had a similar diet at one point consuming 4-5 chicken breasts ED for a few weeks...wow the gas was RANCID, as you put it. as soon as i cut the chicken, it went away.

try getting protein from some different sources, EGGS, beef, turkey, shirmp. i pound back the whey now its much easier for me.

also, 2 cans tuna ED is too much. cut it down to 1 every 3 days, i guarantee you'll be in a better mood/have more energy.

for diet breakdown, someone more knowlegable will chime in. but i see youre missing 2 things:

1- immediately post workout, with your shake, you have to consume ~50g of high GI carbohydrates (tabe sugar, or even better corn sugar)

2- there isnt enough healthy fat in your diet. if you include 4-5 eggs ED you should be OK, if not take omega-3 supplements.

[natenator]

no problem with 2 cans of tuna. When I used laura binetti she had me eating 2 cans with 12 rice cakes every day and that was dieting!

[spankmonkey]

I agree you should vary your proteins and you will find the "gas" issue subsides. I would also vary your carbs with things like yams, sweet potato, barley, rice cakes, etc.

I have no issues with tuna and will eat sometimes up to 8 cans per week. I will only eat albacore and never yellow fin.

One gereral rule of thumb (and I mean general) is to take your wt. x 14 for total calorie intake and then work your ratios for macros from there.

I agree, if you are just getting going that a "quality" trainer would be a great way to get an understanding of diet.

Good luck ad keep us posted

[nii]

2- there isnt enough healthy fat in your diet. if you include 4-5 eggs ED you should be OK, if not take omega-3 supplements.
Add 4 eggs per day or replace one protein meal with 4 eggs?


I would also vary your carbs with things like yams, sweet potato, barley, rice cakes, etc.


I attempted to do that, at the beginning i mixed in sweet taters in there, but they just became too time consuming to prepare every other day so i stuck it out with rice. I'll try adding 1 sweet tater a day and see how that works.

Thanks though.

[nisser]

Was just wondering if you guys could give me overall pointers as to improve my diet. Or a good place to help me construct a better one. I've been on this gainer for 17 weeks, i started out at 157 and am now 182, as you could imagine I've gained a fair amount of fat, strength gains have been slow but steady. I'm unsure of the cal intake. Also, I get a fair amount of rancid gas with this diet, am i consuming too much protein and its not all getting digested (causing the unbelievably bad gas)? The more i read, the more i see pp suggesting to just get a decent trainer, let him give u diet/routine and just stick to following it, this sound about right?

23 years old, 182, 6' , ? BF%


all measurements are raw

5am: 50g whey, 1 cup oats (1min 100% whole grain quaker oats)
7am: gym
8 30: 50g whey (only on gym days)
9am: 200g chicken breast, 1/3 cup whole grain rice
12pm: 200g chicken breast, 1/3 cup whole grain rice
3pm: 200g chicken breast, 1/3 cup whole grain rice
6pm: 266g tuna (2 cans), 2 tbs mayo
9pm: sleep (get a solid 8 hours a night)

are you on gear? I don't see how you could possibly keep gaining on that diet

it's basically 100g whey (400 cals), 3 chicken breasts (900), 1 cup oats, 1 cup rice, 2 cans of tuna

that's not even 2k calories....I'm CUTTING right now on more cals than that and I'm not even doing cardio...(i am heavier though but still).

YOu need more fat (olive oil, nuts) and as others said...vary your meat. Add some beef and fish.

[#8]

sub in lean ground beef to add some fats to your diet. eat a ton of raw nuts, and add some fruits and veggies in there bro or you'll get scurvy. good luck.

[nii]

are you on gear? I don't see how you could possibly keep gaining on that diet

it's basically 100g whey (400 cals), 3 chicken breasts (900), 1 cup oats, 1 cup rice, 2 cans of tuna

that's not even 2k calories....I'm CUTTING right now on more cals than that and I'm not even doing cardio...(i am heavier though but still).

YOu need more fat (olive oil, nuts) and as others said...vary your meat. Add some beef and fish.

Not on gear. I just added the cals and i got 2855 = 3 chicken(858)+1cup rice(916)+1cup oats(360)+100g whey(480) + tuna(241) (maybe im way off) and i eat a fair amount of fruits per day as its my only dessert.

As for am i gaining? *shrugs* I'm a fairly inactive person outside the gym, I do 0 cardio to boot.

How many grams of nuts/beef per day would u suggest i add?

[nisser]

no buddy..I gave you a cal total for all your chicken breasts, so that's ~1k for all of them.

brown rice is also overinflated. It's not 900 cals for 1 cup. It's more like ~200cals per CUP COOKED. That's probably close to 1/3 a cup uncooked, althought you'd have to check your rice specifically so really you're at 600ish for the rice.

how much fruit are you eating? That's ok, they're calories but if you're munching down lbs of banana for example, that's gonna add a nice # of cals a day.

[JonnyO]

If your at a stand still right now in gaining weight on this diet, I would suggest adding in some good fats. Try Macadamia nut oil, adding in a tbsp to each of your chicken meals. Add a tbsp of peanut butter to your shake in the morning. Also wouldnt hurt to add another meal at 9pm before you go to bed, something like some cottage cheese or a shake with some PB added. The added calories from doing this should help you start growing again.

[nii]

Yea i just took all info right from the packaging. I eat prob 3 fruits a day, banana in the morning and apple and orange rest of the day, those fruits are the only thing that keep me sane sometimes.

I've definitely plateaued, when i first started i was gaining pretty steadily, then slowly tapered off, and now for the past 2 weeks going on 3, Ive maintained.

I'll definitely add the night time shake with PB added along with some ground beef somewhere.

But after seeing the results from this mate (http://www.canadabodybuilding.com/forums/showthread.php?p=149439#post149439) makes me just wanna grab a good trainer and let them shape me lol. Thanks for the suggestions though.