Post your ACTUAL diet for the last day/week

I guess that this would all really depend on weather you're trying to gain weight, lose weight, or stay the same. You also would have to take into account how fast your metabolism is and how much energy you consume during a day. Do you have a job that's strenuous? Do you workout constantly? Do you only go on brisk walks every couple of days? Or do you do nothing at all?

No offense but right now it looks like you have the diet of of somebody who does nothing at all. That is unless you are trying to cut weight, but even then it's still not that great.

My suggestion would be eating more protein. About 40 grams minimum per meal and 65 grams maximum (this is the most the body can absorb in one sitting). The average man only really needs about 80 grams a day to stay healthy. However, if you workout constantly you need to consume about 1 gram of protein per pound that you weigh a day. So say you weigh 170 lbs. you will need to consume 170 grams per day. You don't always have to do this though. I usually judge how much protein I use by how hard I worked out. I weigh about 185-192. So if I didn't work out at all I'll probably just use 150 grams. If I work out like I regularly do I use about 180 grams. And if my workout is very strenuous I will consume a maximum of about 210 grams.


And no matter what people say, carbs are good for you. They provide good energy and are necessary for the brain to properly function. Just make sure that you consume good carbs (pasta,bread,wheat,whole grains,ect.) and not bad carbs (donuts,candy,ice cream). The only time that you should go on a low carb diet is when you're trying to cut weight.

I would also suggest cutting back on the coke too. Soda can leach the calcium out of your bones and also drains your system of it's water supply. It may not be as exaggerated as most fitness experts would have you believe but it's still true. Having a coke every couple days is cool but there's something wrong when you say that it's a part of your regular diet. Same goes for junk food.

But then again it all depends on your metabolism. I have a pretty fast metabolism so eating junk food doesn't really effect me that much. I still try to avoid it for the most part though. But for somebody with a really slow metabolism every thing they eat counts and has the potential to make them fat.

I really don't know what your body type is like and what you do from day to day so I can't tell you EXACTLY what to eat. But these basic guidelines should give you a good idea on what you need to do.

 

Breakfast

Oatmeal with honey and cinnamon. Omelete or 4 boiled eggs, wholemeal toast peanut butter. otherwise last nights left overs
Multi Vitamin, Fish oil and calcium tabs
Juice/Water

mid morn Snack
Almonds, apple

lunch
Tuna with pasta/brown rice/sweet potatoe or Turkey Sandwich on wholemeal bread
Water

Pre-training: Blackpowder with L-Glutamine
Training!-Bannana/water/gatorade! I sweat alot!!

Post workout
Protein Shake

Dinner
Usually have one of the following protein rich foods with Salad, Sweet potatoe
Salmon, Chicken, Beef, any fish
Water or Green tea to wash it all down

otherwise when Im lazy, Pizza and Mcdonalds (not reccomended) once a week

 

Breakfast: Banana, 2 servings oatmeal, with yogurt, a touch of butter, salt, and honey in it. 3 egg omlet with cheese.

Lunch: 3 chicken thighs, triple decker peanutbutter and honey sandwich on whole grain bread, 2 cups broccoli, cauliflower, carrot mixture. 1 cup blueberries. A big serving of homemade tapioca pudding.

Dinner: Big slab of steak, salad, 2 more cups broccoli cauliflower, carrot mixture. 1 grilled extra sharp cheddar cheese sandwich. More blueberries, 1 cup cottage cheese. Cup of coacoa.

That's pretty close to how it is everyday, alternating it up with different meats, whole grains, fruits, nuts, and veggies though. I eat a $h!t load of pumpkin.



On a side note, look at a whole grain called quinoa. Not a lot of people know of it but it's good stuff. high in protein too.

 

No problem man glad that I could help. Like I said though these are just basic guidelines. You yourself will have to decide what is best for you and how you think you may need to adjust your diet to suit your needs. Best of luck to you :good

 

200grams Oats, water, Brown Sugar.

Protien Shake 30grams Protien, after trainning.

Wholegrain Pasta with Chicken.

Chips, two Steaks.

: I will decide what i will have before bed.

I'm getting eat one more time.....

 

Don't have one because I'm clueless. I just eat a lot of random ****.

 

I have no idea how people don't burn a ton of muscle with diets like these.. you definitely need more protein bro. A can of tuna, some milk, 2 eggs just won't cut it. Beans and toast for dinner is not a good idea.. eat proper meals...

 

All pretty good advice man, but since a lot of people on here take advice as gospel, it's a good idea to expand on your definition of good carbs. I can see some fool reading your post and thinking that wonderbread and plain white spaghetti are actually good for you....

In a nutshell, try to ensure that your carbs are as unrefined as possible. The less steps it takes to get it from farm to table, the better...

 

Good point. The less ingredients the better.

 

The bulk of your carbs should come from fruits and vegetables. If you need more than that there's (dark) bread and pasta, but I view them as supplements.

 

Lol, I had a fight last week, so my diet has been POOOORR for this last week

Yesterday:

No breakfast
11am - Chicken sandwich, crisps + coffee
1pm - beef goulash with mashed potatoes and rye bread
4pm - pack of haribo + coffee
7pm - pizza + salad
couple of glasses of vodka
sweets, coffee, yoghurt, and an ice cream bar

hahaha i've done no exercise for a week either

from monday i'll be back on the jogging, training, protein shakes, chicken, fruit and vegatables. normally my diet is extremely good

 

I had a week like that a while ago. Gained 5.5 kilo's, a bit of it fat but most was water retention from eating that poor. Weighed in at about 70 kilo's the week after and almost had a heart attack on the scale. From the mirror as well for that matter, I looked pudgy as ****. Most of it was gone after about five days of proper dieting and working out.