Plz comment my diet and help with a prob.

[Green888]

Hi everybody !
I would like some opinions on my diet.
Im gonna write down an average day, here goes :

09.00 - oatmeal + protein shake (30gr protein in the shake).

12.00 - pasta + 150gr canned tuna.

15.00 - oatmeal + protein shake (30gr protein in the shake).

16.00 - TRAINING.
After training - protein shake (30gr protein in the shake).

19.00 - pasta or rise + meat (chicken, beef or tuna).

23.00 - protein shake (30gr protein in the shake)
BEDTIME.


Thats about it for an average day, i may change oatmeal with bread sometimes.
right now i am without a job, so i dont get up before about 9.00am
Anyway, this is my diet, pleas feel free to comment it !

THE PROBLEM :
i feel kinda bloated all the time and often kinda gassy (charming, i know) ...anybody got some advice ? ...i hate feeling gassy when my girlfriend is over !

Any advice or tips on the diet is very appriciated !

Regards
Green888

 

[Green888]

...maybe i should say, that this is just an ordinary "offseason" diet for me.
i weigh 112kg with BF about 15%
purpose is to gain additional muscle and strength!

 

[james]

Too many carbs, especially pasta and bread can cause bad wind, as well as over eating in general.

Try lolwering your carbohydrates considerably and raising your essential fatty acids.

IMO you also have too many protein shakes, more whole food protein is needed or you will never get very far.

 

[beaf]

If you start to calculate how many grams of protein you will consume with this diet your not eating enough. According to my calculation your eating approximatly 200 grams of protein, that is way to low with your bodyweight. I would not eat less then 3 grams of protein/kg bodyweight. I would recommend you to eat some vegetables, fibers are very important. Drop one of the protein shakes and try some cottage cheese instead. The post workout shake should contain some fast carbs. Your post workout meal should be around 18.00 instead of 19.00 for optimal results.

 

[Green888]

Try lolwering your carbohydrates considerably and raising your essential fatty acids.

essential fatty acids ! ....what food are good if you want to get more of them ?

 

[Green888]

If you start to calculate how many grams of protein you will consume with this diet your not eating enough. According to my calculation your eating approximatly 200 grams of protein, that is way to low with your bodyweight. I would not eat less then 3 grams of protein/kg bodyweight. I would recommend you to eat some vegetables, fibers are very important. Drop one of the protein shakes and try some cottage cheese instead. The post workout shake should contain some fast carbs. Your post workout meal should be around 18.00 instead of 19.00 for optimal results.

i would not mind eating more protein, only that it is kinda expensive !
that is also the reason i get so much of my protein by powders, but i will try eating more "real food protein" !

Doesent all the protein make you bloated and gassy ?

 

[james]

Fats in general are very important and I always eat nuts, eggs, cold water fish and steak which all contain good fats.

A good EFA supplement can compliment these fodds such as Udo's oil blend containing a good balance of omega's.

Flax, or olive oil are also good if you cant get a good blend. Check in your local health food store for such oils.

 

[beaf]

[

i would not mind eating more protein, only that it is kinda expensive !
that is also the reason i get so much of my protein by powders, but i will try eating more "real food protein" !

Well I don´t know where your from so I can´t recommend any cheap protein source. Good protein sources that should not be to expensive are cod fillet, chicken, cottage cheese, roast beef and tuna. Not where I am from anyway...

[

Doesent all the protein make you bloated and gassy ?

I feel more bloated when I eat a lot of carbs.

 

[Green888]

Thx for your reply both of you, i will try lowering carbs a little and raise protein a little.
...and replace 1 or (if possible) 2 meals with real food protein !

im just a little afraid of loosing size/strength when i lower my carbs
...by the way, im from Denmark, swedens brotherland

Green888

 

[sparklylegwarmers]

throw some dark green veggies in there too... you're really lacking for vitamins!

 

[Green888]

throw some dark green veggies in there too... you're really lacking for vitamins!

ok ?, how much are we talking about (grams per day ?) ? ...is frozen veggies ok ? ...its the only kind i can afford ?

 

[james]

You can lower your carbs with no undesirable effect as long as you replace them with quality fats, trust me

 

[Green888]

james, can i ask what your diet looks like ?
...and your stats ?

What kind of nuts do you eat ? and how much Udos choice a day ?

Thx !

 

[sparklylegwarmers]

ok ?, how much are we talking about (grams per day ?) ? ...is frozen veggies ok ? ...its the only kind i can afford ?

frozen would be fine...

i wouldn't put a limit on the veggies per day because, for example, broccoli is high in fibre and chock full of vitamins.

 

[atherjen]

I dont limit my amount of fiberous veggies when dieting.. i eat tons of broccoli, spinach, rom lettuce, mushrooms. it takes your body so much to digest them, and their so full of fiber.. the more the better!

 

[james]

My average day at the moment is like this(I change it every few months for variety)

All weights are raw/uncooked

meal 1
200g chicken
30g brown rice
veg, seasoning/condiment
tbs oil blend

meals 2,3&4
6 whole eggs(boiled)
mashed with salad cream
50g mixed nuts(pecan, walnut, brazil, almond, hazelnut)

meal 5
repeat meal 1

PWO
75g whey
banana
5-6 rice cakes

meal 6
large steak
veg or salad

or salmon and veg




My stats in this pic taken 8 weeks ago were 5 ft 11.5" 243 lbs

I didnt diet for this photo but was at the end of a cycle on high anabolic gear so I had lost much of the water gained during.

 

[Green888]

thx very much all !

james ---> looking good, you sure eat a lot of nuts !? i never would have thought of using nuts in a meal...i allways just thought of nuts as a snack to eat when watching tv (peanuts) !

i guess, live and learn ?

I have beed working out for more than 13 years, and got the training worked out, but seems to have a lot to learn about the diet !

i will try calculating my intake for a couple of days, and see what is lacking !

Regarding the lack of protein, i forgot to mention that i drink 2-3 litres of skimmed milk a day too..