Food check please :)

[alexakasloth]

Hey guys, would you be able to check over my diet, this is just a 4 day sample:

Monday:
8:00 am Bowl of muesli
10:00 am 150-200g of yogurt.
1:30 pm baguette - beef and salad
2:00 pm banana
5: 00 pm slice of tortilla
6:30 pm Pork chop, boiled potatoes, mushrooms
10:20 pm slice of tortilla and whey shake.

Workout: Judo – 1hr 30 minutes.

Tuesday:
7:30 am Bowl of muesli
9:30 am bag of peanuts
10:40 am mars bar 
12:45 pm banana
1:30 pm baguette – brie, bacon, cranberry and salad
5:00 pm toast (marmite)
7:30 pm banana and whey shake
8:30 pm cassoulet (bacon, sausage, lamb, haricot beans)

Workout: Barbell Squats – 3x8 (65kg)
Dumbbell Lunges – 3x8 (15kg)
Calf Raises – 4x10 (75kg(machine))
Lying triceps extension– 3x8 (20kg)
Close Grip Bench Press – 3x8 (30kg)

Wednesday:
8:15 am muesli and a banana
10:40 am Small bag of pretzels and a chocolate muffin
1:15 pm baguette - Pastrami, cheddar, mustard and salad
7:00 pm pot of yogurt
7:30 pm beef stew and mash potatoes. Rice pudding.

Thursday:
7:20 am Muesli and yogurt
10:45 am baguette – brie, bacon, cranberry and salad
1:15 pm ½ litre milk and small bag of pretzels
3:00 pm chicken and mushroom slice
4:00 pm banana and whey shake
7:30 pm banana and a kit Kat

Workout: Dead lifts – 3x8 (60kg)
Single arm rows – 3x8 (17.5kg)
Lat pull downs 3x8 – (42kg (machine))
Barbell Bicep Curl - 3x8 (27.5kg)
One arm Dumbbell hammer Curls – 3x8 (12.5kg)

I usually have more spare time on monday which I think might be why I eat more.

Once again, thanks

 

[Royality]

Firstly, what are your goals? How do you rate your diet? A bit more information needed.

But anyway, it's definetely not the most healthy diet around but it's not dire. I'd suggest more Low G.I foods and an increased consumption of vegetables (especially broccoli). Furthermore your protein intake is probably a bit low if you're trying to gain lean mass.

Here's a bit of an example day:

Breaky - Porridge w/ Blueberries (or bananas, or honey). Muesli is pretty good though.
Meal 2 - Wholemeal sandwhich, Turkey Salad w/Tomatoes
Lunch - Chicken Breast with broccoli, carrots (and bisto ).
Meal 4 - Whey protein shake - Banana and almonds. (Or whatever flavours you like with some lovely fruit in).
Dinner - Turkey steak with some nice vegetables.
Meal 6 - Cottage Cheese.

This isn't very inventive but I am very unoriginal with my food but there are tons more lovely meals you can eat which are way healthier than what you are eating. Intersperse more fruits inbetween meals as well. Also this doesn't have fish in it because I don't like fish but if you do definetely eat it. Take a multi-vitamin aswell because imo they really help with illness. If you don't have enough time to make these kind of meals search around the internet, there are some great sites for recommending healthy meals which are quick and easy to make or easily storable. Also meats like Pastrami are not advised because they are often very fatty and salty meaning they are deceptively calorific.

On weights days alter the meal times around you workour having a pre and post workout meal (preferably shake) accordingly.

 

[alexakasloth]

Hi Royality,

Sorry about not giving enough information, I was in a bit of a rush to get to college, my goals are to increase lean mass, I want to be able to lift more (for judo) and to be bigger as I've always been a skinny guy.
I didn't know pastrami and the like were that bad, i'll stay towards my beef and salad and tuna salad sandwhiches more then, though I can't help but try something new!
I'm quite new to the whole premaking meals for the next day thing but i'm getting the habbit of it, is pasta (with a tomatoe sauce) and the like good?
Also would it be good to take a whey protein with a banana or some fruit with breakfast or when I get home from college each day? I've got a few kilos of the stuff at home and I can easily afford to get more.

Thanks for the help, it's greatly apprecitated.

 

[Royality]

Hi Royality,

Sorry about not giving enough information, I was in a bit of a rush to get to college, my goals are to increase lean mass, I want to be able to lift more (for judo) and to be bigger as I've always been a skinny guy.
I didn't know pastrami and the like were that bad, i'll stay towards my beef and salad and tuna salad sandwhiches more then, though I can't help but try something new!
I'm quite new to the whole premaking meals for the next day thing but i'm getting the habbit of it, is pasta (with a tomatoe sauce) and the like good?
Also would it be good to take a whey protein with a banana or some fruit with breakfast or when I get home from college each day? I've got a few kilos of the stuff at home and I can easily afford to get more.

Thanks for the help, it's greatly apprecitated.

Try to eat wholemeal pasta and check the tomato sauce is healthy but it should be fine. Also try to add a healthy meat into it.

Fruit is always good to eat whenever. Check out GordyR's faw as it really says all you'll need to know.

 

[A2Z]

You need to have quality protein into your body every 3 hours or so, about 50g.

'7:30 pm banana and a kit Kat'

please dont tell me that was your post workout meal lol?

also need EFA's (essential fatty acids) from oily fish, and seeds.

yes definately take whey protein with your breakfast, either with water beforehand, or mix it in (like i do with my oats)

here is a nice list of food of what you should be looking to eat

PROTEINS
Chicken (skin & bones removed) breast
Lean Red Meat
Tuna
Mackerel
Salmon
Low Fat Cottage Cheese
Quark
Turkey (skinless)
Sardines
Kippers
Whey Protein shakes
Veal
Venison
Soya Milk
Tofu
Quorn
Tempeh
Low fat Yoghurts
Lentils
Seeds
Egg Whites
Shellfish
Buttermilk
Bacon back

CARBOHYDRATES
oats
Broccoli
Sweet Potato
Muller Light Yoghurt
Skimmed Milk
Fibre Rich Veg
Wholegrain Bread
Basmati/Long Grain Rice
Whole-wheat Pasta
Wholemeal Pitas
Spinach
Apples
Pears
Oranges
Peaches
Plums
New Boiled Potatoes
Yams
Muesli (natural no sugar added)
Natural bean soups
Herbal teas
Chickpeas
Split beans
Black beans
Tonic water
Barley
Mustard

For EFA's:

Omega 3 rich foods

Flaxseed oil
flaxseeds
hempseed oil
hempseeds
walnuts
pumpkin seeds
Brazil nuts
sesame seeds
avocados
some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.)
canola oil (cold-pressed and unrefined)
soybean oil
wheat germ oil
salmon
mackerel
sardines
anchovies
albacore tuna

Omega 6 rich foods

Flaxseed oil
flaxseeds
hempseed oil
hempseeds
grapeseed oil
pumpkin seeds
pine nuts
pistachio nuts
sunflower seeds (raw)
olive oil
olives
borage oil
evening primrose oil
black currant seed oil
chestnut oil

Omega 9 rich foods

Olive oil (extra virgin or virgin)
olives
avocados
almonds
peanuts
sesame oil
pecans
pistachio nuts
cashews
hazelnuts
macadamia nuts

 

[alexakasloth]

'7:30 pm banana and a kit Kat'

please dont tell me that was your post workout meal lol?

also need EFA's (essential fatty acids) from oily fish, and seeds.

yes definately take whey protein with your breakfast, either with water beforehand, or mix it in (like i do with my oats)

here is a nice list of food of what you should be looking to eat...

Wow, long list thanks, to be totally honest i've been a bit 'confudled' by all the seeds and alike that i'm not sure which is good and which isn't!

Don't worry, that wasn't my post workout, I was a bit pekkish and dinner wasn't going to be ready for half an hour. I had the chicken slice (not the best , I know ) and then had a shake and banana when I got home.
I'll try and get more greens in aswell, they seem to be quite absent in my home!
I tried pumpkin seeds but they're not the best tasting, i'll try blending them in to a shake.

And Royality, i'll try and find some wholemeal pasta, if asda don't have any i'll get it from the deli instead, and I hope the sauce is healthy, I make it from scratch!