I need some help with proper diet

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posted by Cain

I'm looking to put on some size this winter. I'm 5' 7" and I currently weigh 175lbs. I just put up a current pic in the member's photo area. I need some help constructing a proper diet plan. In the past I went from 165 to 190 in about 8 weeks eating this:

Calories / Protein

3 eggs 210 / 18g
8 oz orange juice 110 / 2g
4 slices wheat bread 480 / 16g
2 tbsp miracle whip 90 / 0g
2 oz cheese 220 / 14g
lettuce 20 / 1g
Lunch meat 140 / 20g
6 oz yogurt 180 / 8g
String cheese (2) 160 / 14g
Tuna (2 pouches) 180 / 38g
Granola bar 120 / 2g
Apple sauce (1 cup) 50 / 0g
Peaches (1 cup) 50 / 0g
Jerkey 60 / 10g
Tiger's Milk 150 / 6g
Chips 350 / 4g
Capri sun (2) 180 / 0g
Apple 50 / 0g
Dinner (various) 500-1000 / 10-40g

______________________________________________
Food Total 3300-3800 / 163-203g
_______________________________________________

MRP (2) 540 / 84g
Milk 450 / 24g
N-Large powder 600 / 52g
_______________________________________________
Total 4890-5390 / 323-363g

Please keep in mind that nobody ever told me what the right things to eat were. I was basically just counting calories and grams of protein. I'm sure I could have put together a much better meal plan. Sorry I don't have it broken down into what I ate at which times. I basically had all this stuff in 6 meals over the course of the day.

All comments are appreciated.

Thanks

posted by Protein

You need to throw in some chicken breast veggies and some carbs for them meals and fruit for your deserts.Do you take any supps?Throw out some of that sloppy stuff.You dont have to eat so clean where its seems like a huge task everyday, just eat a little cleaner with solids higher in protein carbs and veggies and fruits.Throw in a fatass Tbone here and there with steak sauce of your choice and a monster bake potatoe with sour cream butter and chives here and there.Chips here and there are cool 2 just not everyday. Making those adjustments will make you see a huge difference when you look in the mirror.Also remember its not your body weight that counts its your body composition.

posted by Cain

Sounds like that shouldn't be too hard to do. So basically, eat some chicken breasts, red meat, vegetables, cut out the crap, and eat some fruit for dessert. Tomorrow, I'll try to whip up some sort of real meal plan. Rice is good right?

I'm not taking any supplements right now, and I haven't been following any sort of meal plan. The only supplements I've ever used were whey protein, meal replacement powder, creatine, L-glutamine, and multi-vitamins.

posted by JDIESEL

those are the best supps to take and rice is great when bulking....brown rice is the best and make sure your eating lots of meat for your protein source:thumbs:

posted by Cain

OK, I bought a bunch of good food today. I got tuna, beef steaks, ground turkey, ground beef, brown rice, vegetables, eggs, milk, cheese, nuts, vegetables, whey protein powder, chicken breasts, etc...etc...

Now my favorite part. Eating mass quantities of it.
:)

posted by Enickma

remember to adjust the GI value of your carbs based on proximity of workout ;) There is an art to eating.

posted by Cain

Would you mind explaining this to me a bit more?

Thanks

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