My diet help!

[Juiced91]

Hello people.

I am new to this forum, and i have read alot on the internet and through this forum about proper nutrtion.

I am 19, 87kg's, and about 11% bodyfat. I have been training for about a year and a half now and would just like to ask about a few things with regards to my diet.

Breakfast 7 am: 8 whole eggs, 2 egg whites
around 10: 100g chick breast and white rice/pasta
around 1: 100g steak and rice or pasta
around 3: i go to gym
directly after gym: chicken and rice and pasta
Dinner: usually a cooked meal from my parents containing beef/chicken/lamb/pork, with carbs such as rice/mash/pasta, with the veggies cauliflower/brocoli/peas. Basically the works.

Any decent advice would be greatly appreciated.

Thanks D

 

[Juiced91]

am i in the wrong section???

 

[joe13]

Yeah, there's a diet section in this forum. But your diet is kinda lacking in the protein dept. 100g is like 3.8oz. you need to up this to 8oz of meat, at least (looking at your weight). The basics : you would need a minimum of 1 - 1.5g of protein / lbs body weight.

 

[Juiced91]

hey thanks man, i am from South Africa thats why everything is in my units sorry bout that..

In any case 1oz = 28g, therefore 8oz is 224g of "meat"(wide category i know), and chicken having 21.8g of protein/100g that means 200g is 43.6g of protein. So if i eat roughly +- 3 portions(usually around 4) of 224g chicken i would get around 130.8g of protein. Do you think that would be sufficent assuming i also eat the eggs and other foods?

and yes i need more veggies i have been told and also to swop out my whites for browns and also to go wholegrain.

Thanks

 

[ramnares]

At 87 kgs (191.4b lbs), in order to gain you need at least 1.5 g/lb of protein. This means at the very least you should be eating 287.1g of protein. I try to get 2g/lb so that would be 382.8 g of protein. I would continue with the diet you have but supplement it with shakes throughout the day. I would try to keep the shakes at a minimum though; I try not to do more than 3 a day.

 

[Juiced91]

Hey thanks, yeah i did alot of research last night and work to get what i need to build.

Basically it came down to 375g protein, 480 carbs, and 215 fat a day at about 4300cals/day.. Maybe the fat is to high but i ran a 35/45/20 split, seeing as a 40/40/20 is said to be a "norm".

This seem okay?