My Eating Habits

**Mookal** · 07-10-2009 12:01 AM

Comments and Critique Welcome.

8:30 - Two Chargrilled Chicken Slices with layered salad with peanut butter & chilli sauce in a toasted wholemeal pitta bread (I have no idea how many calories is in this, or the protein content of the chicken, although its from the deli counter).

10:00 (ish) Banana or Apple

13:00 Asda Ready Meal. They do a range of chicken meals (like Chicken Chow Mein) which have around 30g of Protein and low numbers of everything else.

15:00 (ish) another Banana

16:00 Tip of Chicken Soup (cold coz I'm lazy).

18:00 Pre workout shake (maybe with a fruit smoothie)

19:30 Post workout shake

20:30 Evening Meal (take your pick out of Jacket Potato with Steak or Tuna, Scrambled Eggs with Kippers, etc, or a general mix)

I'll have a few slices of Malt Loaf if its in the fridge (Asda do a sliced version now, how lazy is that??).

12:00 Milk Protein

I'm six foot (and a half inch) and weigh in around 174lbs 79/80 kg. (I cut out bread from my food about four weeks ago, and lost 4/5 lbs in about a fortnight). I've only just started on the supplements (also about four weeks ago).

Current goal is to gain strength and hopefully build lean muscle as a side effect.

**SpiderDan** · 07-10-2009 07:58 AM

kinda doesnt mean much without calorie numbers BUT

If your goal is strength do not be afraid of eating, if your'e training with a good program and a good deal of intensity as long as you're calories are surplus you should gain. If you dont get stronger add more calories.

**Mookal** · 07-10-2009 07:29 PM

I've just bought some chicken pieces instead of the chargrill slices, and they have the protein and calorie details, so I'll try and work it out. I suspect I'm not quite eating enough, but I'm not sure what to add and when.

**Mookal** · 07-10-2009 07:49 PM

Ok, I added up todays to the best of my ability.

Morning Pitta with Chicken Filling, etc = 310 calories (30.7g of protein)
Two banana's during the day = 150 (2)
Asda Ready Meal = 400 (30)
Chicken Soup = 200 (6)
Main Meal = 890 (84) (Frying Steak with Mixed Beans in a spicy sauce).
Soreen Loaf = 300 (8)

The three shakes average out at 300 calories and 60g of Protein

I make this 2250 calories
220.7g of Protein
160.7 excluding the supplements.

**SpiderDan** · 07-10-2009 07:52 PM

unless you are really small and short that really isnt enough calories, stick another 500-750 on a day minimum

**Mookal** · 07-10-2009 08:10 PM

Er, just over six foot. I've just bought some tinned fish that you can eat straight out of the tin. Think I add this with the banana's and maybe swap the tin of soup for something larger as well (its something I eat around 4-ish as I don't leave until 6 PM).

Didn't actually realise the calories were so low, as I thought I ate regularly through the day, so it would add up.

I do have a reasonably muscular frame, but have had a few comments from mates that I'm getting smaller (although I actually like the toned look, and the fact I can now see my abs).

Used to do a lot of cardio, but have cut down to 20 minutes HIIT or under at the end of a visit to the gym (can't cut it out altogether as I actually like running).

Used to do fixed weights, but now starting on free weights.

Tried pull ups the first time the other day, and was quite suprised that I could do more than 10 on the first go. (9 on second go and 8 on the last one, :-)

Also just started doing squats. Obviously not heavy enough yet, as I don't actually ache afterwards (only a slight twinge about 24 hours later).

**echelon101** · 10-10-2009 08:07 AM

Quote

Originally Posted by Mookal

Comments and Critique Welcome.
16:00 Tip of Chicken Soup (cold coz I'm lazy).

And that's why you won't gain anything. If you do not research a program or a diet you will not get anywhere. Come back with a proper diet and some options.

Use google.

**Mookal** · 10-10-2009 01:33 PM

I have researched, and spent a lot of time reading the stickies and links from this site.

The 'cold coz I'm lazy' remark was flippant and meant as a joke. (my bad).

I didn't actually realise my calorie content was so low, so now know that I need to add in certain areas. Possibly using cheese, as I don't eat that much cheese.

I already have a low body fat content, with a reasonable amount of lean muscle.

I altered the way I eat a couple of months ago, and cut out some fat (which resulted in a temporary loss in weight of around five lbs, which is now returning week by week).

My back and arms and legs are all in proportion. Upper part of my chest, maybe no so, hence I've been working more on this for the last six weeks and can see gains already.

I've also started working on strength training. I can squat my own body weight, but have taken this right down, and started from scratch ala Stronglifts.

Might actually have to change my gym, as they have the equipment for Stronglifts 5x5, but you have next to no chance to get on the kit, as the gym is too busy (no matter what time you go). They only have one power rack for example.

I'm also going to add some Chicken Goujons (covered in Cajun powder). These are useful as they only take twenty minutes to cook and you can eat cold, so you can cook the night before when you make your evening meal, and then put in a container in the fridge. You can then snack on these throughout the day. You can generally get a two for one deal on this for five or six quid. There is six Goujons in each pack.

**James** · 10-10-2009 01:55 PM

Quote

Originally Posted by echelon101

And that's why you won't gain anything. If you do not research a program or a diet you will not get anywhere. Come back with a proper diet and some options.

Use google.

Easy man, the guy is on here wanting help. It's human natural to put oneself down when you know that you are failing in a certain aspect (as the OP stated in their last post).

As echelon has said, have a good look around the stickies in the diet section of the forums, you are the same height as me and sound around the same weight-ish, you want to be aiming for about 3100-3200 calories a day as a guideline, if you aren't gaining at last half a pound a week then add in 100-200 more calories and reassess on a weekly basis.

You should also aim for an equal intake of protein to your bodyweight in pounds, so for 200lbs = 200g protein daily. This is the recommended amount for muscular gains. Personally I would then say you want at LEAST 30% of your daily calories from fats, in your case aiming for roughly 100g fat daily.

The remainder of the calories (1700) can then be distributed between carbs and fats (up to you here, can go high carb or moderate/low carbs high fat - read around, up to you to decide on this one!). As long as you have the right amount of calories and protein you should see progress.

NOTE: Obviously, you want to be eating natural, wholesome foods - basically NOTHING that is refined/man made.

**Mookal** · 10-10-2009 02:11 PM

Quote

Originally Posted by James

Easy man, the guy is on here wanting help. It's human natural to put oneself down when you know that you are failing in a certain aspect (as the OP stated in their last post).

No problems here. My own fault for not being more careful with my writing (I should know better, considering we have this issue at work all the time when dealing with the tone of emails).

I don't eat no-where near 3000 calories, and probably haven't ever.

What weight should a reasonably sized 6 FT person weigh?

I would be a bit concerned if I all of a sudden started to put on 1lb as week because of the strength training.

As mentioned already, there isn't much fat to lose, and I don't want to really bulk up that much.

I like the rough size I am. Wide shoulders, <34 inch waist, and reasonable toned. Would just like to be stronger and a bit more defined in some places. Cough "upper chest".

Just want a healthier style of eating to go along with all of this.

I always used to have small calfs, but put some serious work on those in the last six months, and as a results am pretty happy, so I know I can work on areas and know that results can come.