Diet Suggestions

Hi Everyone,
I've been working out for about a year now and have seen some good
results - gained about 16 pounds and am pretty sure
most of it is muscle (which is always a plus). I am now stuck at 171
pounds and am trying to continue to gain some more
muscle while keeping my body fat somewhat constant. My typical diet is
below - I was hoping some of you can comment on it and let me know what
you think. What changes, if any, do I need to make in order to continue
my muscle gains? Thanks

7:00 am - Shake with Soy Milk, Blueberries, Banana, and 25g Protein
Powder
8:30 am - Instant Oatmeal with scoop of Peanut Butter
10:00 am - One Tri-O-Plex Bar
11:45 am - Turkey Breast on Whole Wheat with Dijon Mustard, Handful of
Soy Crisps, and 12oz brewed Green Tea
1:00 pm - Granny Smith Apple
2:00 pm - Red Grapes
3:00 pm - Fat Free Yogurt
3:45 pm - Granola Bar
4:45 pm - Workout
6:15 pm - 1 Myoplex Lite Drink
7:30 pm - Fish/Chicken, Whole Wheat Cous-Cous, Green Veggie (Spinach,
String Bean, etc)
10:30 pm - Shake with 25g Zero carb Protein Powder made with water

gxb101 wrote:
> Hi Everyone,
> I've been working out for about a year now and have seen some good
> results - gained about 16 pounds and am pretty sure
> most of it is muscle (which is always a plus). I am now stuck at 171
> pounds and am trying to continue to gain some more
> muscle while keeping my body fat somewhat constant.


Take those foods and plunk them into an online tracker like FitDay.
http://www.fitday.com Thats the only way you will know if you are
eating enough calories. If you are 'stuck' at a certain weight, it
means your body has adapted to the fuel you are feeding it. Might want
to try zigzagging your calories and or upping them a slight 500 more a
day. Try a food tracking site like FitDay http://www.fitday.com to see
exactly what your daily intake is. It will also give you a nutrient
breakdown so you can see where you need to make improvements.
Just at a glance, I think you could be eating less fruit and or add in
some denser complex carb choices, along with more vegetables.
When I look at your listing it appears to be more for someone trying to
lose weight than for someone who wants to have a surplus of calories to
gain weight. As dally suggested, more good fats would be an excellant
addition too.


joanne