Thread: help w my diet and exercise please.

Originally Posted by dagger0609

Current stats:

5'6" 155lbs

waist: 33

Goal : to gain up to 185lbs-200lbs

I eat 6 meals a day ( pasta, potatoe, oatmeal, whole grain bread, tuna, green beans, carrots, broccoli , nuts and protein shake)

My macros come out to be

Calories 3300

protein 250

Carbs 500

Fat 40 (saturated less than 6g)

Fibre 35

I would lower the carbs and raise your fats a bit. Eat healthy fats like eggs, natural PB, avacado, salmon, etc.

I eat 3 cans of tuna/ day

Questions:

1. When I eat this everyday , what changes can I expect to my body?

I eat a 2 cheeseburgers and 1 hash brown on weekend.
2. Should I completely avoid it?

3. Is it safe to eat 3 cans of tuna?

4. Is my bodyfat 18%?

1. You should expect weight gain. How much is fat and how much is muscle depends on the foods you eat, your lifting program, your sleep habits, and genetics. Listen to you body, track your weight and %BF then adjust accordingly
2. No, just limit it to one day and don't over do it. Most people have 1 cheat day/week to stay sane. Just make sure all your other meals are clean.
3. Tuna contains methylmercury as do most large fish. Although particulary problematic to pregnant women everyone is advised to limit their exposure by limiting intake of large specie fish. You can calculate the FDA limits at this websiter Tuna Calculator | Environmental Working Group. Regardless of your opinions on the safety of tuna I would not reccomend eating the same protein source. It's best to get a variety from eggs, chicken, red-meat, and fish.
4. How could I possibly answer that question. You need to calculate your own body fat. grab a tape measure and follow the directions on this site.The Most Accurate Body Fat Calculator It will give you a fairly accurate estimate.

I workout at home, this my routine:


Traps: Shoulder shrugs (35lbs) 4x15

Delts: side lateral rise (15 lbs) 4x15

biceps: zottman curls (30lbs) 4x15
db curls (30lbs) 4x15

forearm: DB palms down wrist curl (15lbs) 4x15
DB palms up wrist curl (15lbs) 4x15

chest: incline DB press (35lbs) 4x15
incline Db fly (20lbs) 4x15 (both exercises performed on a gym ball)

triceps: one arm DB triceps extension (20lbs) 4x15

You're missing the major compound lifts: Squat, Deadlift, Flat BB Bechpress, Military Press. Wrist curls are worthless, focus on the compound lifts I've listed. They are a must!!

thats what my diets look like now.


meal #1
1 cup oatmeal
3 Eggs
1 slice processed cheese
1/2 cup Cottage cheese


meal #2
3 potatoes
1/2 cup green beans
1/2 cup green peas
1/2 cup soy beans
1 avocado


meal #3
(140 gr dry) pasta
1 can tuna
carrots
25 gr Nuts


meal #4
(140 gr dry) pasta
1/2 cup green beans
1/2 cup soy beans
25 gr nuts


meal#5 (60-90 minutes before workout)
1 apple
1/2 cup green peas


meal #6 (30 minutes before workout)
1 banana
2 scoop protein powder

- WORKOUT-

Meal # 7
2 slices whole grain bread
1 cup milk +2 scoop protein powder
1 TBS Peanut butter



(will put macros later)

eating clean and trying to gain 50 pounds...youre kidding right?

olive oil shots and whole milk....

Originally Posted by dagger0609

thats what my diets look like now.
(will put macros later)

Good. Make sure you calculate your macros because it all a numbers gain!!

meal #1
1 cup oatmeal
3 Eggs
1 slice processed cheese
1/2 cup Cottage cheese

Good Meal

meal #2
3 potatoes
1/2 cup green beans
1/2 cup green peas
1/2 cup soy beans
1 avocado

Get rid of the potatoes (not worth the carbs or the calories) and replace with a protein (turkey, chicken, or just whey).

meal #3
(140 gr dry) pasta
1 can tuna
carrots
25 gr Nuts

meal #4
(140 gr dry) pasta
1/2 cup green beans
1/2 cup soy beans
25 gr nuts

Check your macros. You may be getting too many carbs here. Pasta has a tremendous amount, even whole wheet which is the only type you should use anyway. I suspect after you calculate your macros that you'll want to get rid of some of this pasta

meal#5 (60-90 minutes before workout)
1 apple
1/2 cup green peas

meal #6 (30 minutes before workout)
1 banana
2 scoop protein powder

- WORKOUT-

Meal # 7
2 slices whole grain bread
1 cup milk +2 scoop protein powder
1 TBS Peanut butter

Calculate your numbers and post them up. Keep up the good work

calculate and post the numbers and I'd try to get some real food in at some point after the workout if you can.

Originally Posted by dagger0609

Exercise:

I workout at home, this my routine:


Traps: Shoulder shrugs (35lbs) 4x15

Delts: side lateral rise (15 lbs) 4x15

biceps: zottman curls (30lbs) 4x15
db curls (30lbs) 4x15

forearm: DB palms down wrist curl (15lbs) 4x15
DB palms up wrist curl (15lbs) 4x15

chest: incline DB press (35lbs) 4x15
incline Db fly (20lbs) 4x15 (both exercises performed on a gym ball)

triceps: one arm DB triceps extension (20lbs) 4x15


Comments, suggestions are greatly appreciated!
Thanks

I would post your workout in the training forum for some feedback.

Originally Posted by dagger0609

Exercise:

I workout at home, this my routine:


Traps: Shoulder shrugs (35lbs) 4x15

Delts: side lateral rise (15 lbs) 4x15

biceps: zottman curls (30lbs) 4x15
db curls (30lbs) 4x15

forearm: DB palms down wrist curl (15lbs) 4x15
DB palms up wrist curl (15lbs) 4x15

chest: incline DB press (35lbs) 4x15
incline Db fly (20lbs) 4x15 (both exercises performed on a gym ball)

triceps: one arm DB triceps extension (20lbs) 4x15


Comments, suggestions are greatly appreciated!
Thanks

An all upper body workout is nearly useless for gaining real mass.
read the stickies in the training area and do as suggested above.