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Old 03-12-2009, 02:59 AM
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Nutritionist Nutritionist is offline
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First of all, you said earlier on that your calorie intake was between 1200 - 2000 - this has to change. For someone of your size and since you're a bodybuilder, to maintain your current weight you should be getting 2970 calories. This is of course, the average for your weight and the above calorie count was extracted using a calculator. Never-the-less, you need more calories in your diet to put on muscle. I've listed the foods you mentioned you were consuming regularly and their nutrients below.

The nutrients listed are the average per 100 grams.

Egg - Energy Content (kJ): 594, Fat Content (g): 10.1, Carbohydrate Content (g): 0.3, Protein Content (g): 12.8
Egg Whites - Energy Content (kJ): 217.6, Fat Content (g): 0.2, Carbohydrate Content (g): 0.7, Protein Content (g): 10.9
Turkey Beacon - Energy Content (kJ): 2846, Fat Content (g): 71.4, Carbohydrate Content (g): 0.4, Protein Content (g): 11.5
Coffee - Energy Content (kJ): 4, Fat Content (g): 0, Carbohydrate Content (g): 0.1, Protein Content (g): 0.1
Water - Energy Content (kJ): 0, Fat Content (g): 0, Carbohydrate Content (g): 0, Protein Content (g): 0
Turkey Sandwich - Unknown
Tilapia Fillet - Unknown
Steamed Asparagus - Energy Content (kJ): 79, Fat Content (g): 0.1, Carbohydrate Content (g): 1.6, Protein Content (g): 2.8
Turkey Patty - Energy Content (kJ): 813, Fat Content (g): 9.3, Carbohydrate Content (g): 0, Protein Content (g): 27.6
Yellow Mustard - Energy Content (kJ): 274, Fat Content (g): 4, Carbohydrate Content (g): 2.4, Protein Content (g): 5
Steamed Broccoli - Energy Content (kJ): 105, Fat Content (g): 0.3, Carbohydrate Content (g): 0.6, Protein Content (g): 4.7
Steamed Carrots - Energy Content (kJ): 116, Fat Content (g): 0.1, Carbohydrate Content (g): 5.8, Protein Content (g): 0.9

Just as a general comment, your diet is very healthy and quite interesting. I'm glad to see your intake of water is so high. Take a look at the carbohydrate and protein content. It is rather low. May I suggest taking a new protein based supplement also? A Pure Whey Isolate should help boost your protein levels before your workout and can help in the post-workout. There is a huge range of Pure Whey Isolates on the market, and I'm sure you won't have any trouble finding one which suits your financial status.
In terms of what other foods you should be eating, I would recommend getting some more 'red meat' into your diet. Done the right way, red meat can help your calorie intake quite drastically. I'd also like to suggest drinking milk. Your diet completely lacks milk and it is any serious bodybuilder's nutritional platform. If you suffer from lactose intolerance, I'd suggest perhaps soy milk. I'd like to advise you to look at my thread on the dangers of soy products before making this decision, however. You have little bread in your diet. Whole grain bread will offer the best source of carbohydrates and should be considered a super food to you. You should eat as much bread as possible throughout the day - this will help with the calorie count majorly. I'm not making you get rid of the coffee, but if you're really serious about your body, perhaps you would like to consider abolishing that from your diet for good. It'll do wonders to your short term goals.
Should you implement all of that, I'd say you're looking at a much more complete diet and it's bound to help you put on muscle.
If there is anything you would like me to go into further detail with, don't hesitate to send me a Private Message and I'll get back to you as soon as possible.
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