is my diet ok
 

At this moment in time im trying to build size and mass, im in the gym 5 days aweek, but is my diet ok?????
Meal 1. is 100g of honey and oats and a protein and carb shake
meal 2. is 8 eggs whites and 2 whole eggs 3 slices of brown bread and 1 banana 1 protein ad carb shake.
I then hit the gym for an hour.
Meal 3 post workout. 1 banana another protein and carb shake 50g almonds.
Meal 4. 200g pasta 1 tin of tuna 1 tin of tomatoes, a jar of olives and tin oinion.
Meal 5. 100g of honey and oats
Meal 6. 50g of cottage cheese and 50g of pinapple
Meal 7. 1 protein drink with skimmed milk
Im 180 pounds and 5ft 10, with little body fat, but am i on the right tracks??? or could i improve any???

besides the almonds where are the healthy fats?

and usually fat doesn't fit in well after workout...just slows everything down.

5 days of weight training ? From personal experience I find that to much - Rest is what makes you grow -

As for your diet - Congrats on eating healthy , that's all part of it. But,

There is a few things that you could change up , but if your wanting to gain size and mass your going to want to eat more.

Can you give us a break down of that Carbs , Protein and Fat = total calories ?

You may want to cut back on the protein shakes and increase the amount of whole foods ( protein mainly)

what would be healthy fats???

peanut butter, olive oil, avocados, almonds, fish oil, flax oil...

Your protein intake is very low.

im not sure about the fats but my daily intake of protein is approx 233g and 416 of carbs

That's only 2600 cals - find out how much fat your taking in. Are you weighing or measuring your food or is this best guess ?


Most your protein is coming from shakes. Eat some real food.

approx 3000 calories per day

i do weight my food out but to be honest i only check that the food i eat is low in fat, so from now on i will be paying more attention to fat

onlly 44g of fat ?

Not a huge deal , just add in some ground beef , chicken , steak ...stuff like that.

Monitor your weight and slowly increase your cals ( if you stall) if You gain 1-2lbs a month then you know its prob muscle and that's good !

Thanks Talo
Your help has been great

Going by your weight and height and level of activity, you would probably need > 3000 cal per day to gain some weight. Also, you need about 20% of fats to be included in your diet. Currently, you are mailny on protein and carbohydrate and seems to be ignoring your requirement for fats.

Would suggest that you up your total cal per day and increase fat intake

You do need to increase the fat intake, yet you should really see a nutritionist about before going crazy consuming fats, be very careful. :weights:

Ive taken the advice from these guys, i now eat almonds, olive oil, fish and advacardos. And im gaining good weight. How much do nutritionists cost?

too much to matter. :)

It is actually not that expensive and the benefits can be very beneficial to your training, since basically all you need is a little bit of advice and maybe a check up.

People are sometimes afraid of nutritionist, you shouldn't be at all they are professionals in the matter and a regulated diet that can be created to stimulate your body only depending on your hight, weight and lifestyle cannot be done randomly.

Are you a nutritionist? Anyway i spoke to a trained nutritionist at the gym i use and to be honest he didnt seem to know much. For starters when i asked him to help me with some cheat meals he didnt know what i was talking about. He also told me to lower my protein intake as it wasnt needed:wtf: So il pass on that thanks.

Now i must go and eat 4lbs of beef.