Originally Posted by SnakePit
First, if tha'ts your diet. It sucks. There is no variety. You are missing countless vitamins and minerals.
5-7 meals a day. bw x15= add 250 for endo 500 for meso 1000 for ecto (could be more or less depending if ecto can gain)
1-1.5 g protein per pound of bodyweight
45-50 % carbs
25-30 healthy fats
At least 5 portions of veggies and fruits.
i'd say your protein is on the lower end of acceptable. You are already active so weight muscle gains, you may want to try say 175g? Maybe at the most 200.
Just be sure to drink 1-2 gallons of water daily to keep uric acid levels low and spread the protein intake out so it's actually used by the body.
this is pretty good advice, but the 1-2 gallons of water is too much. it will cause frequent urination and potential loss of valuable electrolytes, vitamins and some minerals. cut it to 1 gal over a 24 hour period. you should stay hydrated but not saturated.
you definitely need lots of dark green veggies like broccoli (it is high in lutein and iron) spinach, kale, etc. Also carrots, beets and squash for vitamins A, E, etc.
You need fruits as well and I really recommend fruits with high antioxidant properties and fruits containing valuable enzymes. examples: Cantaloupe, Papaya, Mango, acai, goji, cranberry, blueberry, currant, banana, dates or figs.
For protein, mix it up. a lil lean beef and some occasional eggs are ok, but dont eat them every day cause your cholesterol with skyrocket. some soy products are an excellent source of protein, as are most any beans ( the beans are an excellent source of fiber too, which is very important). Its hard to get, but ostrich is an AMAZING source of protein and iron and it tastes similar to beef.
make sure any bread you consume is whole wheat. Gluten isn't bad for you as long as your fiber intake is commensurate with your gluten intake. (example- if you eat oatmeal, switch to porridge or Irish Oatmeal. Instant oatmeal is high in gluten and low in insoluble fiber)