Need advice on what to eat at work...

Hi Guys,

New to this forum and Im just after some general advice about food.

I'm 23, 5'8" and weight about 72kg.

I've never been big weighing in at a massive 51kg at 16.

Started doing weight training when I was about 17 until I was 19.

Over those years I was very commited going 3 times a week every week.

I then stopped for the next 3 years and did no weights training at all.

Last year I could not resist the bug of pumping iron any longer and got back in the gym.

I've now been training for just over a year again have have seen steadly/slow progress in both strength and size.

I got a good idea of how to train and have read both the golds gym encylopedia to bodybuilding and arnies bodybuilding encylopedia.

My main grey area at the moment is diet though.

I work in an office job and I find it hard as to what I can eat during the day.

Im out the house from 7.30 am to 7pm so I need to find stuff I can take to work and eat in this 11.5 hours.

A typical working day goes like this:

Morning:
Protien Shake (40g protien)
2 Wheatabix with semi skimmed milk

At Work:
Tuna Sanwiches (One whole tin 4 slices of bread)
One Whole Chicken Breast
60g of Pasta
Banana
Apple
Grapes
Pear

Evening:
Omlette
Breaded Fish and oven chips with peas
Protein Shake before bed

That does not seem alot when I write it down.

I know other guys must be in a simular position to me and I really want to know what other people eat at work that they can take from home.

There is no fridge at work but I do use a small polar bag to keep the chicken cold during the day.

Any kind of nutritional advice would be great, even if its a bo*****ing about how little I eat.

I try to keep a low fat diet generally, but already what Ive been reading about nutrition on here is tealling me I should be eating more carbs!?

Lastly in terms of goals I want to get bigger and stronger.

Any help would be great.

Many thanks,

Darren

you need good fats however. i take fish oil capsules you can get them most supermarkets.

you dont want tuna everyday although. i limit myself to havinf 2 tins a month because of the high concentration of mercury.

for snacks you can get protein bars and chop them up , put them in a plastic bag and just snack on lil pieces. or take a can of almonds or peanuts. try not to have too much salt. protein shake could be another snack. nuts are your best option IMO lots of protein and good fat.

i assume your havin casein before bed and forgot to mention it. milk or cottage cheese.

19
230lbs
6ft 5"
chest 49"
arms 18"
bf: 13%
bench 264lbs

ORIGINAL: dr j
I even found one site asserting that eating soy makes people gay. psaw.

Simple question :

Were you seeing gains with your current diet ?
Don't even think you'll be gaining 10 pounds in a month, but did you gain weight with that diet ?

Every person has a caloric need for one day. Simple math is you burn calories just by breathing and doing nothing. This is your BMR. Eat more than you burn, you'll be gaining weight. Eat less, losing weight.
When you know your BMR, figure something healthy with a good protein, carbs and fat ratio. Then cook meals that suits that ratio.

If you have questions, let us know.

Everyone is entitled to be stupid, but some abuse the privilege.

http://www.discussbodybuilding.com/How-Many-Calories-Do-You-Need-Calorie-Calculators-Includes-Quick-Spreadsheet-Too-m45013.aspx

Everyone is entitled to be stupid, but some abuse the privilege.

Thanks for the replys.

Id not heard of casein before I came onto this forum and have now ordered some to take before bed along side whey after the gym.

On my current diet I have been getting stronger slowly and put on a little size but nothing like some of you guys put on.

Ive put on about a stone in the last year, but then looking at my training record Ive doing lots of reps becasue my mucles were really weak and pathetic when I started back at the gym I wanted to get some tone into them again before I start pushing harder.

Im now ready to start buking some size on which is why I know I need to get the deit right.

Going to stop eating tuna every day as what Ive read does worry me but what I can eat in sandwiches instead that will give me as much protein?

Im not very creative when it comes to food and I need to make sure Im getting all the nutrition my body needs to grow.

But Id much rather eat whole foods rather than relying on supplements to get what I need.

turkey salad, egg + light mayo, chicken, beef salad, ham and egg, salmon, beand on toast, cold bacon n egg mayo

19
230lbs
6ft 5"
chest 49"
arms 18"
bf: 13%
bench 264lbs

ORIGINAL: dr j
I even found one site asserting that eating soy makes people gay. psaw.

Good suggestions I like, thanks :-)

Whats beand on toast though?

Also I assume all the beef, chicken and turkey is from actual meat and not pre packed stuff?