I really need you help with this diet. ND caloric/ Nutritional data/graphs included

gb03 · 10-11-2009, 10:05 PM

I have recently become serious about putting on weight and really want to give a full effort instead of making excuses why I haven't gained weight. I am setting a diet that i will follow every day strictly and will adjust accordingly. I really need help and opinions from the experienced. Main goal is to put on as much decent leanmuscle on as possible while controlling fat gains. I really appreciate your time.
5'11"
156lbs
BMR=1776
Harris Benedict Formula using BMR=2751 calories

Daily Breakdown of Diet (everyday)

Breakfast- Animal Pak Vitamins and Animal Flex Joint Support Should I add Fish Oil?
9 egg whites scrambled
1 cup oats with 1/2 cup skim milk
8oz OJ
2 Jimmy Dean Turkey Patties

Snack-
Bagel

Early Lunch-
2 Pieces Whole Wheat Bread
8 Slices Turkey Meat
Sunchips

Workout

After Workout-
1 Cup Milk
2 Scoops ON Whey
Cup Strawberries
Banana

90 Min After Workout-
Chicken Breast + Pasta

Snack-
2 cans tuna
ritz crackers

Dinner-
Chicken Breast or Tilapia
1 cup mixed vegetable
2 slices bread or baked potato?

gb03 · 10-11-2009, 10:05 PM

**Built** · 10-11-2009, 10:36 PM

Fat is sufficient, although feel free to increase it for more calories if you fail to gain. Lean heavily on monounsaturated fats (olive oil).

Your fatty acid profile could use a tweak - monos should be the highest, polyunsaturated fats the lowest. Saturates in the middle.

Monos > saturates > polyunsaturates.

I recommend 10 or more grams of fish oil daily as part of your polyunsaturated intake.

Get some dextrose to mix into your post workout shake. Drink your current fruit and protein mix half an hour or so before you lift; use dextrose with the whey for post workout. Toss your creatine into this shake.

Feel free to sip a dilute protein and dex shake DURING your workout as well. No need to wait ninety minutes before eating your solid post workout meal - eat it when you want, right away is fine.

Start eating your egg yolks, they're good for you and they're full of healthy fats and calories.

You do NOT need close to 400g of protein! I am a huge fan of protein, trust me I'm not dissing you on this but beyond a point, protein becomes expensive carbohydrate. 200-250g is plenty. Lean on the carbs and fats for the remainder of your calories.

Don't fear butter, sour cream and other healthy natural fats for your calories. Butter your veggies, oil your salads, you'll get more of the nutrients out of your veggies this way.

Heavy cream is a good way to doctor up a protein shake for extra calories, too. Or crack a can of coconut milk and toss that in.

How's your training?

jbish8 · 10-11-2009, 11:24 PM

What is the tracking website you're using, if ya don't mind me asking?

**Built** · 10-12-2009, 12:50 AM

I think it's nutritiondata. I just looked up the site and if that's it, it's got some pretty bitchin' features!

gb03 · 10-12-2009, 10:57 AM

Quote:

Originally Posted by Built

I think it's nutritiondata. I just looked up the site and if that's it, it's got some pretty bitchin' features!

Thanks alot on all of the help and detail. Im gonna go over that and adjust my Diet. Yeah I thought that much protein was excessive myself, but its hard fitting in the calories without. Again thanks alot, Im going to revise it and then post back up.

And Yes, its NutritionalData.com, great site!

jbish8 · 10-12-2009, 01:14 PM

Quote:

Originally Posted by Built

I think it's nutritiondata. I just looked up the site and if that's it, it's got some pretty bitchin' features!

Yeah, It looks pretty cool, but it doesn't have any brands on it's database which makes it harder.

**Built** · 10-12-2009, 01:34 PM

Quote:

Originally Posted by jbish8

Yeah, It looks pretty cool, but it doesn't have any brands on it's database which makes it harder.

Well that sucks. Otherwise, looks great!

10-11-2009, 10:05 PM	#1
gb03 Registered User Join Date: Oct 2009 Location: Texas Posts: 3	I really need you help with this diet. ND caloric/ Nutritional data/graphs included I have recently become serious about putting on weight and really want to give a full effort instead of making excuses why I haven't gained weight. I am setting a diet that i will follow every day strictly and will adjust accordingly. I really need help and opinions from the experienced. Main goal is to put on as much decent leanmuscle on as possible while controlling fat gains. I really appreciate your time. 5'11" 156lbs BMR=1776 Harris Benedict Formula using BMR=2751 calories Daily Breakdown of Diet (everyday) Breakfast- Animal Pak Vitamins and Animal Flex Joint Support Should I add Fish Oil? 9 egg whites scrambled 1 cup oats with 1/2 cup skim milk 8oz OJ 2 Jimmy Dean Turkey Patties Snack- Bagel Early Lunch- 2 Pieces Whole Wheat Bread 8 Slices Turkey Meat Sunchips Workout After Workout- 1 Cup Milk 2 Scoops ON Whey Cup Strawberries Banana 90 Min After Workout- Chicken Breast + Pasta Snack- 2 cans tuna ritz crackers Dinner- Chicken Breast or Tilapia 1 cup mixed vegetable 2 slices bread or baked potato?

10-11-2009, 10:36 PM	#3
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Fat is sufficient, although feel free to increase it for more calories if you fail to gain. Lean heavily on monounsaturated fats (olive oil). Your fatty acid profile could use a tweak - monos should be the highest, polyunsaturated fats the lowest. Saturates in the middle. Monos > saturates > polyunsaturates. I recommend 10 or more grams of fish oil daily as part of your polyunsaturated intake. Get some dextrose to mix into your post workout shake. Drink your current fruit and protein mix half an hour or so before you lift; use dextrose with the whey for post workout. Toss your creatine into this shake. Feel free to sip a dilute protein and dex shake DURING your workout as well. No need to wait ninety minutes before eating your solid post workout meal - eat it when you want, right away is fine. Start eating your egg yolks, they're good for you and they're full of healthy fats and calories. You do NOT need close to 400g of protein! I am a huge fan of protein, trust me I'm not dissing you on this but beyond a point, protein becomes expensive carbohydrate. 200-250g is plenty. Lean on the carbs and fats for the remainder of your calories. Don't fear butter, sour cream and other healthy natural fats for your calories. Butter your veggies, oil your salads, you'll get more of the nutrients out of your veggies this way. Heavy cream is a good way to doctor up a protein shake for extra calories, too. Or crack a can of coconut milk and toss that in. How's your training? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

10-12-2009, 12:50 AM	#5
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	I think it's nutritiondata. I just looked up the site and if that's it, it's got some pretty bitchin' features! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

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10-11-2009, 11:24 PM	#4
jbish8 Registered User Join Date: Jun 2009 Location: usa Posts: 150	What is the tracking website you're using, if ya don't mind me asking?