Need Help Adjusting Diet

dys · Post by **dys** » Thu Jul 09, 2009 2:51 pm

Okay so i'm 5'11/6' 150-155 lbs. (i haven't weighed myself on a good scale in a while) and i am obviously trying to gain weight. I work 4 hrs a week so it isn't as easy to get good food with me as i don't know how to cook either (i'm an 18 year old guy

):

wake up @ 6:30/40
6:55 - 2 eggs + 2 egg whites (scrambled/overeasy)
10:00 - start to feel hungry, will have a banana and or yogurt
between 11-12 - get lunch at the food center (good quality protein + veg + bread)
2-4 - ?? I can bring a sandwich with whole wheat bread + chicken/turkey/roast beef + cheese and have an apple ??
5-7 - lift (mon tues friday)
8 - dinner (good protein + veg or salad w/ veg + avocado + carb source)
10/11 - low fat vanilla ice cream

So i think the biggest flaw is that i need a good meal between 2 and the time i workout. I get home too late to come home and make myself somethin good to eat. BTW I take a whey protein shake after i eat if that affects anything, and usually have a spoon or 2 of PB and honey right before i go to workout. Thanks in advance.

dys · Post by **dys** » Thu Jul 09, 2009 3:02 pm

im half asleep at work right now i missed a few things and it wont let me edit: i have 2-3 glasses of low fat chocolate milk later in the day (after workouit usually), drink 4-6 bottles of poland spring water a day, and have orange juice + some good quality carb cereal w/ low fat milk. On the topic of milk should i switch to whole milk for the purpose of gaining more calories?

cassiegose · Post by **cassiegose** » Thu Jul 09, 2009 6:23 pm

Hi there,

You definitely need to increase calories. I would shoot for ATLEAST 2500.

What about something like this:

Meal one: 2 eggs +5 eggwhites, whole wheat toast or high fiber cereal with milk and fruit

Meal two: banana, yogurt, and lean protein of some sort

Meal three: lean protein, veg, bread

Meal 4: Sandwich with apple

lift- drink protein shake RIGHT after lifting. This is the only time you need that protein. The rest of your protein should come from real food unless you absolutely can't get to real food.. the use protein powder... but don't rely on it everyday.

dinner: looks great!

10/11: low fat ice cream isn't the best choice. I would actually go for some kind of protein here. The low fat ice cream isn't going to kill you as you're trying to gain wait and need calories. However, you would see best results from getting those calories from things like protein, healthy fats and complex carbs as these are a more efficiant form of calories. Sooo if you are going to have the ice cream i would also have some kind of protein before bed.

Hope this helps!

Cassie

dys · Post by **dys** » Fri Jul 10, 2009 7:48 am

hmm alright thanksf or the advice, what can i use for a "lean protein" at meal 2. I don't think i can stomach that much for breakfast but i will try haha.

cassiegose · Post by **cassiegose** » Fri Jul 10, 2009 3:23 pm

For meal two... you could do low fat cheese, chicken breast, tuna or other fish, lean beef, or lean pork.

dys · Post by **dys** » Wed Jul 15, 2009 4:11 pm

sorry to bring up an old thread but, would you reccomend going from low fat milk to whole milk? (GOMAD mentality, but way less than a gallon...)

Boss Man · Post by **Boss Man** » Wed Jul 15, 2009 5:07 pm

Depends how arsed you are about consuming the Milk Fats.

cassiegose · Post by **cassiegose** » Wed Jul 15, 2009 5:19 pm

Hi there,

I would actually stick to the low fat milk instead of whole milk. Dairy fat isn't necessarily terrible for you, but it isn't the best. If I were you I would try to obtain fat through more healthy sources such as nuts, olive oil, fish, flax, avacado, and nut butter.

dys · Post by **dys** » Wed Jul 15, 2009 7:47 pm

I'm not arsed at all, and it seems like an efficient and natural way to gain weight.

cassiegose · Post by **cassiegose** » Thu Jul 16, 2009 10:49 am

I totally saw where you were going with the whole milk thing... if youre going to be spending money on milk why not switch to whole milk and get more calories... more bang for you buck. :)

Keep in mind though that there are different kinds of fat... there are saturated fats, trans fats, monounsaturated and polyunsaturated. Transfats and saturated fats typically should be eaten sparingly while unsaturated fats should be included in your diet every day.

Heres a breakdown of the healthy fats:

Monounsaturated fat Olive oil, peanut oil, canola oil, avocados, nuts and seeds

Polyunsaturated fat Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nuts and seeds

Omega-3 fatty acids Fatty, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnuts

Heres a breakdown of the unhealthy fats and their sources:

Saturated fat: Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter)

Trans fat: Partially hydrogenated vegetable oils, commercial baked goods (such as crackers, cookies and cakes), fried foods (such as doughnuts and french fries), shortening and margarine

Dietary cholesterol: Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter)

It is understanding that it is ok to have some saturdated fats in your diet, however many many people get carried away and eat more trans and saturated fats then unhealthy fats. Eating large amount of unhealthy fats and cholesterol can increase your risk of heart disease and can increase your LDL (bad) cholestrol levels.

Cassie :)

dys · Post by **dys** » Thu Jul 16, 2009 4:16 pm

Hmm okay thanks cassie. I think i need some more food before workout, do you have any more recommendations for calorie dense foods?

cassiegose · Post by **cassiegose** » Thu Jul 16, 2009 5:35 pm

Calorie dense foods...

dried fruit and nuts are very high energy
Fruit is usually more dense than veggies as it typically has more sugar
Fats are the most caloric dense food, packing 9 calories per gram compared to 4 calories per gram in carbs and proteins.

So pre-workout you could do a large lunch meat sandwhich with low fat cheese and veggies with an apple on the side and a serving of nuts. Would that work ok?

Boss Man · Post by **Boss Man** » Thu Jul 16, 2009 7:14 pm

Fat totals based on a 2,000 caloriea a day diet.

70g from Fats, 20g from Saturates max.

Calorie rich foods.

Soybeans, and Soy products including Tofu, Tempeh and Nattokinase, (Fermented Soy with an added Bifidus Culture).

This is because Soy contains Protein, Mono Fats and some Carbohydrate.

Low Fat Cheese. Protein rich, Carb rich, a little Fat in it too. 4g in I think 100g, (3.5OZ), product, 50% of that being Unsaturated.

Large Broccoli stalks. Around 10g Carb per stalk.

Avocado, for the Monounsaturates. Same with Oils and Seeds.

Cashews. Probably the only Nut with a Carb source, as well as Fat rich, and a smidge of Protein.

Watermelon. Around 1,300 calories per Watermelon, but as it's roughly GI 73, and Carb loaded, easy does it, or you'll get near sky high Bloodsugar increases, if you consume a bit too much.

Flax for the Protein, Carbs and Mono Fats.

Potato, because it's Carb rich.

Rice, because of the Carbs and Amino Acids, (incomplete or Complimentary Protein). Though with Rice small or infrequent portions, as all forms are over 70GI, so I believe, so they are high Glycemic, regardless of whether it's White, Brown or Wild.

Protein enriched Pasta, but again high GI, so small or infrequent portions.

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