Hi, I am being more conscious about my diet now and would like to start off right with the help of the forumers here.
I am 23 years old, 142 pounds, at 5' 5". Yep, I am a small fella. I do light workout for an hour everyday. I would like to bulk up but it seems that I have to fix my diet first.
Based on the stickies, I need to consume about 2227 calories a day.
Before, I only eat lunch and dinner. Lunch consists of just a chicken salad. Because I am asian, my dinner usually consists of a bowl of rice, small servings of meat and vegetables. Because I don't cook, I can't really control the contents and quantity of what is made.
I would like suggestions on what I can add to my daily diet without impacting my dinner. I am lactose intolerant so I would like to avoid milk. There is a cafeteria at the company that I work at. Should I consider eating eggs or anything there for breakfast? Too greasy for breakfast?
As a start, I am taking:
-meal replacement bar (27g of protein) for breakfast
-whey protein drink in the morning, PWO, and before bed
I will add the following:
-oatmeal (should this replace the energy bars?)
-for lunch, I am eating a grilled chicken sandwhich instead
-add creatine at some point during the day
Again, I am serious about working out to build a better body, Its just that my daily diet is too poor and I am smaller than the average trainer to take the sample meal plans posted here.
Many Thanks for the help.
I am 23 years old, 142 pounds, at 5' 5". Yep, I am a small fella. I do light workout for an hour everyday. I would like to bulk up but it seems that I have to fix my diet first.
Based on the stickies, I need to consume about 2227 calories a day.
Before, I only eat lunch and dinner. Lunch consists of just a chicken salad. Because I am asian, my dinner usually consists of a bowl of rice, small servings of meat and vegetables. Because I don't cook, I can't really control the contents and quantity of what is made.
I would like suggestions on what I can add to my daily diet without impacting my dinner. I am lactose intolerant so I would like to avoid milk. There is a cafeteria at the company that I work at. Should I consider eating eggs or anything there for breakfast? Too greasy for breakfast?
As a start, I am taking:
-meal replacement bar (27g of protein) for breakfast
-whey protein drink in the morning, PWO, and before bed
I will add the following:
-oatmeal (should this replace the energy bars?)
-for lunch, I am eating a grilled chicken sandwhich instead
-add creatine at some point during the day
Again, I am serious about working out to build a better body, Its just that my daily diet is too poor and I am smaller than the average trainer to take the sample meal plans posted here.
Many Thanks for the help.
