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  1. #1
    Registered User lalaxd's Avatar
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    Looking for help with a diet

    Hey y'all
    So recently ive been wanting and also started to eat more and sort of ish follow a diet due to not getting any gains
    I started going to the gym to lose weight a couple of months ago ( Which I succesfully have ) and started going with the goal to gain muscle instead with no real succes so far
    Before I have never really cared about what I ate , often I would only eat breakfast throughout the entire day and eat nothing else just because im not a big eater or just eat only dinner or dinner+breakfast , depending on my appetite but this was usually all i ate throughout the entire day
    As ive said I recently started eating more due to not getting any gains and been searching around for a good diet online but with no success
    Currently what im eating throughout the day would be
    Morning : overnight oats ( Greek yoghurt , fruit , cinnamon OR rasped cocos , raisins and obviously oats )
    Afternoon : 2-3 slices of whole grain bread with peanutbutter and banana
    Dinner : Broccoli with chicken
    On days that I workout I also eat some overnight oats or a banana before workout and 2-3 eggs after the workout ( Monday , Wednesday , Friday - Usualy between 11 pm - 1 am )

    Is this sufficient enough and should I start to get gains now ? or do you have any tips with what i should or should not be eating
    Any kind of help is appreciated , also very interested in what other people their diet looks like if anyone feels like sharing ^^ .
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  2. #2
    I love my power hour MrCarrot's Avatar
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    Hi Laxd

    You don't say how old you are, what gender or what weight you are.

    If you want to gain weight then typically you want to eat slightly above maintenance. First you need to calculate what your maintenance calories are. There are various calculators online which will do this for you, but bear in mind they can be woefully inaccurate. Choose a number which you think is sensible for your height, weight and age (for example, 2,500 calories) and start with that for a couple of weeks. Then adjust your calories depending on whether you lose weight, gain weight too quickly, or stay the same.

    You'll also need to weigh your foods and track your calories each day to ensure accuracy, otherwise you could be eating far more or far less than you realise.

    If you need to eat more and don't have a big appetite, consider blending foods up into a drink which is easier to consume (milk, oats, fruit, whey powder, coca powder, peanut butter, yoghurt, etc).

    Hope this helps.
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  3. #3
    Registered User andy0w's Avatar
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    andy0w is offline
    Originally Posted by lalaxd View Post
    Hey y'all
    So recently ive been wanting and also started to eat more and sort of ish follow a diet due to not getting any gains
    I started going to the gym to lose weight a couple of months ago ( Which I succesfully have ) and started going with the goal to gain muscle instead with no real succes so far
    Before I have never really cared about what I ate , often I would only eat breakfast throughout the entire day and eat nothing else just because im not a big eater or just eat only dinner or dinner+breakfast , depending on my appetite but this was usually all i ate throughout the entire day
    As ive said I recently started eating more due to not getting any gains and been searching around for a good diet online but with no success
    Currently what im eating throughout the day would be
    Morning : overnight oats ( Greek yoghurt , fruit , cinnamon OR rasped cocos , raisins and obviously oats )
    Afternoon : 2-3 slices of whole grain bread with peanutbutter and banana
    Dinner : Broccoli with chicken
    On days that I workout I also eat some overnight oats or a banana before workout and 2-3 eggs after the workout ( Monday , Wednesday , Friday - Usualy between 11 pm - 1 am )

    Is this sufficient enough and should I start to get gains now ? or do you have any tips with what i should or should not be eating
    Any kind of help is appreciated , also very interested in what other people their diet looks like if anyone feels like sharing ^^ .

    You need protein. 1 2 ~ 1.5g / kg bodyweight.

    Replace the banana by oranges. More vit c and less sugar.

    Check out whfoods.com
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