Ok, i'm 6'2" and 195lbs (90kilo) and age 27.
After reading a thread from one of the women about her calorie intake I finally signed up to fitday.com for an easy ready-reckoner on my diet and well, ouch.

For an average day (now that i've cut out sweets, crips, coke) I'm only at about 1500 calories.
I've a thickish frame but nothing much hanging off it for now (except a developing pair of breasts and a paunch).

An average day would look like this.

7:30am = 2 x Weetabix with semi-skimmed milk
10:30am = apple (granny smith)
12:15pm = BLT sandwich
3:30pm = Bannana
6->8pm gym
8pm = 200g of chicken + 1/2 green pepper + 1/2 onion
i'm currently looking at 41g of fat, 179g carb, 87 protein.

Does anyone have suggestions of extra meals i can insert there? I want to be at least 2k cals

Contemplation is to have a 10:30am protein shake and an extra couple of weetabix at breakfast time.
(i work around the 8am-5pm 9am-6pm mark)

I'm working on the removing the -bad- food and getting enough sleep bit of my problems and now that i also plan to have my training plan starting i'm just trying to work out a good calorific intake.

p.s. I hate tuna

You really have to eat more. I would say 1800 in a bare minimum.

Anyways, I'm not an expert by any means, but I would
- scrap the BLT. Bacon is probably the tastiest but worst form of protien. Use turkey.... maybe even turkey bacon (if the fat is low).
- get some protien in with your breakfast. Yes there is some in milk, but some cottage cheese, eggs, or a whey shake would help (or just add the whey to the milk).
- eat something more with the apple and the banana. These are ~100 cal meals... I cannot believe you are not starving or falling asleep by this point in the day.
- Where's the oatmeal? How about some brown rice somewhere?
- Use skim milk. I'm assuming that semi-skimmed is like 2% which is actually more like 45% fat by weight.

Most people would say that a male should strive for 6 meals a day. If your goal is 2000 Calories, thats 333 calories per meal. I tend to eat a few more in morning meals, and a little less in evening meals.

Where's your protein intake??

~SC~

Spiceweasal, Swolecat:
Sorry if it wasn't terribly clear - i know i'm _missing_ out on lots of stuff. My calorie intake is substandard and my intake of protein is abysmal.

I guess my question was more along the lines of "What would be suitable additions to a diet such as that?" (point taken on bacon). I've been looking around for sample diets for someone of my size and lifestyle (ie no cooking chicken breast at lunchtime) with little success.

p.s. swolecat was actually considering looking to yourself for one of your plans to help take some of the thinking out of the preliminary stages but the "cultish" aspect makes me uncomfortable right now. :read:

I guess it's unfamiliarity with a truly clean lifestyle that has knocked me right now. Rock>Hardplace.

Thanks for feedback.

you dont have to cook chicken at lunch time, you cook everything the night before, then store in tupperware and throw it in a bag, when meal time comes around, eat up!

as for good food sources, look here (http://www.bodybuilding.com/fun/stella9.htm)

also check out john's logs they are good, and some online journals are good

just remember

-protein with every meal
-take care of post-workout nutrition, 0.4g protein/kg, 0.8g carbs/kg
-eat lots of vegies!
-read the other "help me" threads!!
-never stop learning and improving your diet!

Yeah, you're right, you need some cals.

That's a big mid-day gap before your workout.

Also, not sure what that food was at breakfast, but you can never go wrong having a good breakfast. I'd say you could add 200 cals to breakfast...

I'd carb load (more than just a banana...maybe small portion of pasta, beans, or turkey sandwich on wheat)) before your workout and add a big protein shake after your workout (200 cals)

Don't like tuna ? What about salmon, or some type of white fish....that's an excellent way to get your protein up...

If not, get used to chicken and protein shakes.

Grab some almonds too, for some high cal healthy fats...

There are plenty of choices. Check this site's journals for ideas. Everyone posts their daily diet.

PS - Be careful with the Fitday food numbers. You might want to start your own "custom foods" inventory, where you have double checked the macro breakdown and calories on the items. Fitday is great, but sometimes their numbers can be way off.

Good luck !

brian

Thanks again to the reponses to this thread, much appreciated.