Help! Diet for an active lifestyle

[Ascent]

Good day kind sirs,

My diet is in need of a serious overhaul. I've become rather health conscious, so I'm looking for a healthy diet that complements my very active lifestyle. Ultimately, I want to pack on lean muscle. My goal is to reach 170lbs by late 2009.

Info on me:
Age: 21
Height: 5'11"
Weight: 140lbs
Maintenance: 2900 cals

There's a lot of info floating around on nutrition, but not so much for those who are very active.. which is where I need a little guidance. I've come up with a sample diet, let me know what you think.

Meal #1 – Baked beans on toast (Pro 17g, Fat 3g, Carb 93g)
- 200g baked beans
- 2 slices wholemeal bread
- 250mL juice
- Multivitamin

Meal #2 – Chicken & Rice (Pro 21g, Fat 10g, Carb 118g)
- 50g chicken
- 300g rice
- 100-200g vegies

Meal #3 – Spaghetti (Pro 30g, Fat 10g, Carb 101g)
- 50g ground beef
- 400g mixed vegetables
- 300g pasta

** Work-out **

Meal #4 – Shake (Pro 32g, Fat 23g, Carb 104g)
- 100g oats
- 250mL skim milk
- 10g whey
- 200g fruit
- 15g olive oil

Meal #5 – Bean salad (Pro 21g, Fat 12g, Carb 58g)
- 325g mixed kidney beans
- 400g mixed vegetables
- 10g olive oil

Meal #6 – Pancakes (Pro 21g, Fat 6g, Carb 97g)
- 125mL skim milk
- 100g whole wheat flour
- 1 egg
- 20g syrup

Protein = 142g (16%)
Fat = 64g (17%)
Carbs  = 571g (67%)
Calories = 3428

Thoughts on anything I should add, remove or replace?

 

[imported_electric]

I think you have a solid plan. At your weight 2900 cals for maintenance is pretty high, but as you said, you have a very active lifestyle. Just keep a close watch on the scale and if you start gaining weight too fast decrease the cals a little. You should aim for 1lbs a week give and take.
You could try increasing protein to at least over 150, maybe a little more and you could add some fish oil caps.
Be careful with too much frutose or sucrose in one sitting too.

 

[bluejacket]

its really going to depend on your main goal and what you mean by very active lifestyle.

5'11" 140lbs is very slight. im guessing competative runner, swimmer or cyclist...perhaps even all three. it could also mean you just tend to under eat most of the time.

if your goal is a "more" healthy lifestyle and adding some muscle while still engaging in serious activity then your on the right track. keep the pro. at least 1g per lb of bw, perhaps even a little more, and lift consistent HST style (progressive load) in cal surplus and over time youll grow.

now, gaining 30lbs in @ a year (wanting most of it to be lean) while still being "competative" type of active is just not going to happen. 30lbs can happen in a yr (p-ratio will largely dictate how much muscle vs fat) but you will most likely have make the gym and eating/gaining more of a priority then remaining very active.

good luck