Am I eating too much/too little?

[shaunuk]

OK, so I've started a training log, training with the WBA routine. I'm 18 years old, 5'8, and 112lbs eek My body fat percentage is low, 10% or under.

I've calculated my BMR, and it's around 1500 calories. My typical daily intake now looks like this:

7:30 - Cereal with milk, blueberries and natural yoghurt (10g protein) (~400cals)

8:00 - Protein shake (50g protein) (255cals)

12:00 - Baked potato with chicken curry (30g protein) (~500cals?)

2:00 - tuna sandwich on large granary roll (30g protein) (~400cals)

5:00 - chicken curry with rice (40g protein) (600cals)

6:30 - protein shake (50g protein) (255 cals)

And I'll shove another protein shake and a few more carbs in there post-workout on training days. So I'll end up taking in about 2400 calories and 200g of protein.

Bearing in mind that following the ideas of those on this board, I'm not "bulking" - I'm just trying to steadily gain muscle. Based on my diet above, am I eating too much? It doesn't *seem* like I'm eating too much, since I'm trying to gain muscle.

*Honest* opinions here please guys . I'm not trying to become a fat pig. I'm doing morning "cardio" 3x a week, by taking a small protein shake, and walking for about an hour before breakfast.

Cheers guys,

-shaun

 

[wolf116]

your not eating too much.
but you need to eat more fruit, veg, nuts and lentals.
also swap cereal with oatmeal, baked potato with sweet potato, make that brown rice and chuck in some red meat and eggs.

 

[simon]

Like wolf said:

More vegetables

Red meat

Eggs

Apart from post-workout shake, mix your standalone protein shakes with either some fats, (olive oil, cream) or fibre, (flax, rice bran). This is to stop the insulin spike that pure whey will give you and slow digestion.

Pretty soon you're gonna get bored of your current diet. Try to rotate foods, don't eat the same thing day in day out. This is good for preventing allergies from developing.

 

[shaunuk]

Thanks for the feedback lads

Ahh, sorry, I *do* eat plenty of veggies, I've just forgotton to list them, since their calories are usually negligible and nearly burn themselves away during digestion. Breakfast is sometimes eggs and such instead, I eat plenty of beef during evening meals as well. Cottage cheese, etc. I also eat an apple with my pure whey shakes - will this have the effect of slowing down the protein's digestion (i.e. the fibre in the apple).

How much fibre should be in the shake, btw? I notice my whey powder actually has fibre already in the ingredients, about 0.6g per scoop, so when I'm taking 3 scoops (50g), that's 1.8g - is more required?

Cheers,
-shaun

 

[EFFORT]

you should getting in 230g of protein a day

and 230 is only counted from meat, whey or dairy. So say the rice says it has 5g of protein don't count that towards your total.

Also in your situation you could get away eating a lot of stuff that a lot of people can't. Make sure to always get your protein down first, then go to town on carbs.

 

[shaunuk]

and 230 is only counted from meat, whey or dairy. So say the rice says it has 5g of protein don't count that towards your total.

Yeah, sure, I'm hitting and/or breaking 200 every day.

Hmm, right, are we talking stuff like McD's and pizzas here bud? i.e. some junk food once in a while?

Cool, so all in all, I'm not eating too many calories - about right, really?

cheers,
-shaun

 

[simon]

Junk food yeah, but stay clear of stuff with trans fats in, (i.e. McDonalds chips).

 

[EFFORT]

Don't worry about eating too much, but worry about eating to little. Mcdonalds and some junk are fine just don't go over board and always get a protein shake down first before pigging out at a fast food place