ExRx.net

Hi,

22 years old, 170 lbs, 6'1" height, 32" waist.

I'm doing this workout http://exrx.net/Workouts/Workout3PPL.html Monday, Wednesday and Friday.

Non-Training Day

08:00: 100g of blended rolled oats with a serving of whey protein containing 30g of protein (BSN Syntha 6).

11:00: 250g of basmati rice, orange juice and 130g of roast chicken breast.

14:00: 250g of basmati rice and 130g of roast chicken breast.

17:30: 1 serving of SCI-MX lean grow (44g protein 49g carbohydrates)

20:30: 150g wholewheat pasta, 230g of tuna and a glass of apple juice.

22:30: 1 serving of whey protein containing 30g of protein (BSN Syntha 6).

Training Day

08:00: 100g of blended rolled oats with a server of whey protein containing 30g of protein (BSN Syntha 6).

11:00: 250g of basmati rice, orange juice and 230g of roast chicken breast.

14:00: 100g of blended rolled oats with a serving of whey protein containing 30g of protein (BSN Syntha 6).

17:00-18:00: Workout followed immediately by a serving of BSN cellmass.

18:30: 1 serving of fast digesting whey protein containing 44g of protein (PhD Synergy).

20:30: 150g wholewheat pasta, 230g of tuna and a glass of apple juice.

22:30: 1 serving of SCI-MX lean grow (44g protein 49g carbohydrates)


Carbs are mainly rice, pasta and potatoe. Protein is chicken, lean beef, tuna and salmon. So any of my meals carbs and protein sources can be substituted for these.

Thank you in advance for any help with my diet.

Ross

Two things are very noticeable.
1. I don't see any veg and only juice in there. Add some green veg to your main meals
2. Looks like you have a fat phobia. Fat is necessary for growth. Add in some cold water (fatty fish), olive oil, avacadoes, olives, etc.

Others might comment on the supplements, I think it's all right. Other than the fat and veg thing, I think it's fine.
Tim

Thanks for your comments Tim.

I don't have an issue with fats as i'm actually quite slim, it's just i don't like the taste of alot of fat, or fruit and veg. I'm trying my best to get over this.. yesterday i ate an orange, apple and banana!

I'll try my best to work these other aspects of the diet in!

Ross

You need more variety in meats, a little more protein and some fats. You need to have some protein/fat meals in there, you have all protein/carb meals. If you get all that taken care of, the biggest problem (not enough calories), will pretty much fix itself. You have to eat quite a lot to grow.

I have been aware that i need some protein/fat meals i there, but am unsure of when to eat the protein/fat meals.

I thought i read that it's better to eat carb/protein meals PWO, so would you say it's best to eat protein/fat meals Pre workout, or does it make no difference?

Slightly off topic, but i was wondering if you should stop consuming carbs, protein or fats after a certain time of the day (i.e. close to bed time).

Cheers

Your later 2 meals should be protein/fat. Carbs are best early, and before and after workout.

Casein is the best protein for bedtime, a little fat is good too.