rate my diet.

[alwillson1]

ok i have just started a 9-5 job for the summer as i am a student. if we say that my meals which arent stated are healthy & of a good variety(i.e. dinner). if you could please give me any advice on it and what i should do different.

Breakfast
Branflakes & Raisens
Shake consisting of 2 scoops of fine oats, 5 egg whites, 1 scoop of whey and milk.

Between Breakfast & Lunch
1 & a half myprotein flapjack

lunch
sandwiches comprising of either tuna or chicken

Between Lunch & Dinner
1 & a half myprotein flapjack

Dinner

pre workout, creatine, leucine and dextrose

post workout
2 scoops whey & milk.

pre bead
2 scoops milk protein & milk

[Darryl]

For starters there is very little fat in that diet which is not a good thing. Plus the majority of this diet is supplements/flapjack.

You've also not stated your goals or any of your current stats (weight, etc).

[alwillson1]

i am 6ft 13 stone and want to bulk up really. what fat should i incorporate and i'm not very sure about fat as i don't want to put on too much bodyfat

[Darryl]

Eating fat will not make you fat, eating too many calaries will. Also eating sugary foods will spike insulin cause fat storage to occur.

Try reading through this for greater understanding:

http://forum.myprotein.co.uk/showthread.php?t=5960

[Amritos]

Few pointers just to gtet you started before I go into any complicated stuff:

- Increase your whole food protein intake definately. You seem to be relying too much upon protein flapjacks and the such. The night before you go to work, as I also do, make up a good bit of food and keep them in tupperare boxes.
- Increase you fat intake. Fats such as nuts (pistachio, almonds, etc), fish high in Omega 3 and most defantely get red meat down you as its an excellent source of fat and protein. Don't worry about getting fat off eating fat, there's very little correlation unless you combine fatty foods with high GI carbs.
- I don't see signs of mucb veg going on. I personally think Veg is a must. Eat your fibrous veg always.
- Never mix high GI carbs with fats, as that calls for trouble.
- Eat your egg yolks in the morning. Its amazing nutritionally and combined with low GI carbs, will do little to effect cholesterol levels.

Remember to drink a lot of water too.

By the way, your daily meal plan looks very low in calories for someone of your build. Increase good fats for sure to bump up your daily cal intake. Follow a few of these steps for now and you will most defaintely see some improvements.