Would like some help filling in the blanks in my diet...

[King Fu]

My training has gone to pot, i lost my job start of december. Haven't trained, havent eaten right since. Been in down in the dumps. Some things have improved however, i passed my driving test and got a car, so now its not so much a mission to get to the gym!

It reopens tomorrow so intend to get back up there. I did have a bulking diet set up which revolved around work, now i get to sit around all day and watch trisha i may aswell take advantage of all the time i get to stuff my face.

Heres the bulking diet ive come up with so far but would love peoples help filling in the blanks or changing anything:


9am - porridge with 20g of whey + full fat milk
1 cup of tea
scrambled eggs on 2 slices of toast

11am 1 pint of milk, banana and ....................

1pm 1 pint of milk with whey and..................

3pm ......................................

6pm 1 pint of milk, banana and ....................

8pm whatever mother cooks

10.30 rice pudding
protein shake with pint of full fat milk

[Robert]

Knighty will no doubt repremand me for this, biut your diet is crap and needs increasing 3 fold at least. Get some flax oil and add 10ml of that to your juice 3x day for a start, also, if your not using whey, add 40g of skimmed milk powder to every pint of milk. That about doubles the protien content, has no extra fat and is about £3.50 for a tub that will last at least a week. Also, you need more veg. Eat broccili as it has the most bang for your buck. As do blueberries.

[Knighty]

absolutely crap! Sorry, but that is reminiscent of one of those slim fast diets!

I need the following information before I comment:

Is your budget tight? Do you dislike any foods in particular? What time do you train?

[Narc]

My thoughts:

9am - porridge with 20g of whey + full fat milk
1 cup of tea
scrambled eggs on 2 slices of toast Ok but switch to skim milk

11am 1 pint of milk, banana and .................... more real food in this and next 2 meals, cottage, chese, meat, tuna, baked potato, wholemeal sandwiches, pasta salad.........
1pm 1 pint of milk with whey and..................

3pm ......................................

6pm 1 pint of milk, banana and ....................

8pm whatever mother cooks I hope this has meat + veg

10.30 rice pudding short grain white rice is crap, might as well swallow table sugar, get some healthy fats, flax, olive oil, nuts, + protein, tuna + walnuts, mackerel in olive oil etc.....

protein shake with pint of full fat milk Ok but switch for skim or better still; cottage cheese and more efa's

Basically too much milk, not enough decent carbs or fats or food overall, timings are OK though

[King Fu]

Thanks for the tip rob will add the powder to my milk.

I know its crap, thats why there are huge gaps being the "........" where i need to put the meals in! Thats what im looking for help with. Sorry if it looked like i was going to only drink milk for 5 hours!! :)

Budget wise i'd rather not spend loads at the moment. I don't mind most foods, not a huge fan of tuna so would rather not have lots of it in my diet, although one serving a day is tolerable. I'll be training sometime between 11 and 2 i should think.

Narcissus thanks for your thoughts, food for thought! :)

[Narc]

Drink about 50g glucose + 50g whey in water straight after training then about 45 minutes later 75-100g oats in a pint of skim milk and a little extra whey.
Are you in or out in the afternoon? ie. how convenient do the meals have to be? do they need to be portable? Something like tuna or chicken in a wholemeal pitta plus some fruit would be good although i agree tuna is rough, or chicken pasta salad? etc....nuts are portable....
Mackerel is a great protein/fat if you can stomach the shit and very cheap.

[Narc]

add 40g of skimmed milk powder to every pint of milk

I don't see the point in this, why not just drink more milk then, or only powder? It has exactly the same lactose[sugar]protein and fat content as regular skim milk.
And isn't it all UHT and has a much lower protein biological value than normal milk because of the extreme heat processing???
No offence Rob :016:

[Robert]

The back of the pack I have [Sainsburies own] says less than 1% fat. It also has 3.6g of protien/100g, not the 3.4g you usually get in milk.

[Narc]

Skim milk is 0.1g fat
An extra 2g <buff> , you'll still need twice as much for the same amount to be utilized

[Knighty]

Actually I forgot to ask what a typical days eating looks like at the moment

[King Fu]

Ok added a few changes to the diet and merged two of teh meal times:

9am - porridge with 20g of whey + full fat milk
1 cup of tea
scrambled eggs on 2 slices of toast

11am 1 pint of full fat milk, jacket potatoe with lots of cheese butter and omellette (2 eggs, some milk and 20g? of cheese).

1pm 1 pint of full fat milk with whey and banana, 1 chicken breast and rice

4pm 1 pint of full fat milk, banana and ....................

8pm whatever mother cooks, normally v. healthy, meat and vegitibals

10.30 rice pudding
protein shake with pint of full fat milk


This is a meant to be a bulking diet, im seriously underweight so want to pack on the pounds fast so dont mind excess fat for a few months. do you people think it will be enough? Also any ideas what i can stick in at 4pm? I merged 3pm and 6pm as i want to take it abit easier at first, after a few weeks on this i will probably split it into two meals again.

[Robert]

Mine comments in red.


9am - porridge with 20g of whey + full fat milk. 1 cup of tea. scrambled eggs on 2 slices of toast.
Loose the whey and either have more eggs, or a bigger serving of porridge.

11am 1 pint of full fat milk, jacket potatoe with lots of cheese butter and omellette (2 eggs, some milk and 20g? of cheese).
Meat/fish needed here. Jecket potato and tuna is a better option. With cottage cheese if you can stomach it.

1pm - 1 pint of full fat milk with whey and banana, 1 chicken breast and rice
Make that 3 chicken breats and 100g rice and forget the whey and banana.

2-3pm - whey in milk.

4pm - 1 pint of full fat milk, banana and ....................
......Brown bread. Lots of, with a low fat/olive oil spread. Or nuts. about 200g of almonds would be good.

8pm - whatever mother cooks, normally v. healthy, meat and vegitibals
Fine.

1030pm - rice pudding. protein shake with pint of full fat milk
Whatever, it doesn't matter provided its not full of sugar/caffine :) I tend to eat a lot of fruit towards bed time (never bother listing in my journal) and drink a lot of water too. Then just before bed I will drink whey/milk/yoghurt.