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Originally Posted by mokle
Forget the fruit, take a multi vitamin. Your calories do need to go up, that's the easy part. A few of the ramen or similar cups will take care of that. Your only problem then is lack of fat and protein. You have to watch out for sodium too.
I'm not too familiar with Japanese diets, so I can't really comment on the meal plan. Any way of getting more seafood in your diet? I assumed it'd be cheap over there.
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A multivitamin is a very poor excuse for proper diet, as are band-aids like protien bars, shakes, meal replacement products, etc. You need to eat REAL food. Work with what you can, get your 5 a day of fruits and veggies. Order bags of dried fruit from the net if cost is a concern there, not as good at fresh fruit but still will be better than a multi. Check out how much protien you are getting, you need about .8-1.2 Grams per kilogram of body weight to retain muscle mass and promote muscle regeneration. How is cheese over there? A serving (3oz--deck of cards size) has quite a bit of protien, but it is also high in saturated fat, so dont live on an all cheese diet please. Hit up the legumes man! Lentils are the most perfect protiene you can get. Eggs are very good and cheap as well. Beans, nuts, whatever. I understand that protiene is more difficult to come by there, but it is in no means impossible to get the right amount without useless shakes and bars.