Thread: Too many calories???

Can you post your meal breakdown? How are you getting your P/C/F in each meal?

Originally posted by Team_Punishment
Hi all! Im having a bit of trouble with my diet again! As I have said before, I am 5'8, 202 pounds and i have a pretty good frame to start with. My current diet is 3,725 calories, 383g of protein, 312g of carbs and 62 g of fat. Im trying to stack on major muscle, but Im having a bit of a fatty crisis! Ive always had a small pair of love handles and spare tyre, but they seem to be getter bigger. I am feeling harder around my chest and triceps, but I think I am taking in more calories than I should be. What do you guys think the best amount of calories/protein/carbs/fat i should take to see good results without stacking on bodyfat? Thank you!

That is a decent breakdown in general if you are looking to gain muscle. You should be taking measurements and/or calipers so you have a sense of how much muscle and how much fat you are gaining. You should expect and deal with some fat gain. If you are gaining at a 1:1 ration, that isn't too bad. Then you can add a short cut to lose the BF. If you are gaining too much fat, just cut back the cals a couple of hundred at a time. You can afford to cut out some carbs and some protein. Don't drop the fat any lower, and you might want to bring it up to the 100g range, assuming its mostly EFAs.

This is my daily diet...

7.30am: Bowl of Shreddies, Cals=213, Protein=9,Carbs=38, Fat=3
Skimmed Milk, Cals=144, Protein=6, Carbs=10, Fat=5
2 scrambled eggs, Cals=422. Protein=48, Carbs=5, Fat=10

9.30am: Skimmed milk, Cals=144, Protein=6, Carbs=10, Fat=5
LA Whey, Cals=254, Protein=48, Carbs=6, Fat=1
1 Scrambled egg, Cals=211, Protein=24, Carbs=5, Fat=10

12.30pm: Tin of new potatoes. Cals=108, Protein=2, Carbs=24, Fat=0
1 chicken breast, Cals=151, Protein=23, Carbs=0, Fat=4
Tomatoes, Lettuce, Cucumber

3.30pm Pack of turkey slices. Cals=92, Protein=18, Carbs=4, Fat=1
2 slices of wholegrain bread, Cals=15, Protein=8, Carbs=28, Fat=2

6.00pm Komplete, Cals=215, Protein=23, Carbs,18, Fat=3
Viper, Cals=189, Protein=4, Carbs=43, Fat=0

After Training: Skimmed milk
Komplete

9.00pm, tin of tuna, Cals=113, Protein=27, Carbs=0, Fat=1
Pasta, Cals=335, Protein=7, Carbs=75, Fat=0
Max-Meal HP, Cals=343, Protein=53, Carbs=14, Fat=8

Bedtime snack: Skimmed milk
LA Whey

Total Calories=3,725
Total Protein=383
Total Carbs=312
Total Fats=62

What could I improve on? I want to stack on as much muscle as I can without gaining much fat. Thanks again!

you might want to drop some or all of that milk if you're trying to get leaner.

You need to make a lot of changes....even though you're bulking you should be eating clean carbs (brown rice, sweet potato, oatmeal, fruits, lots of vegies). Just make sure you eat enough of them. Substitute them for all the processed sources like cereal, spaghetti, etc. I also think you need better protein choices...eat lots of lean steak, chicken, turkey, tuna, cottage cheese, fish, egg and egg whites, etc. Again reduce the processed stuff like deli meats. I would also add some healthy fats from nuts (walnuts,almonds), natural peanut butter or almond butter, and definately flax oil. It doesn't look like you're getting any EFAs. Make those changes and you'll be on your way. After the changes your cals should be ok at about 3500...IMO

Originally posted by Team_Punishment
This is my daily diet...

7.30am: Bowl of Shreddies, Cals=213, Protein=9,Carbs=38, Fat=3
Skimmed Milk, Cals=144, Protein=6, Carbs=10, Fat=5
2 scrambled eggs, Cals=422. Protein=48, Carbs=5, Fat=10

9.30am: Skimmed milk, Cals=144, Protein=6, Carbs=10, Fat=5
LA Whey, Cals=254, Protein=48, Carbs=6, Fat=1
1 Scrambled egg, Cals=211, Protein=24, Carbs=5, Fat=10

12.30pm: Tin of new potatoes. Cals=108, Protein=2, Carbs=24, Fat=0
1 chicken breast, Cals=151, Protein=23, Carbs=0, Fat=4
Tomatoes, Lettuce, Cucumber

3.30pm Pack of turkey slices. Cals=92, Protein=18, Carbs=4, Fat=1
2 slices of wholegrain bread, Cals=15, Protein=8, Carbs=28, Fat=2

6.00pm Komplete, Cals=215, Protein=23, Carbs,18, Fat=3
Viper, Cals=189, Protein=4, Carbs=43, Fat=0

After Training: Skimmed milk
Komplete

9.00pm, tin of tuna, Cals=113, Protein=27, Carbs=0, Fat=1
Pasta, Cals=335, Protein=7, Carbs=75, Fat=0
Max-Meal HP, Cals=343, Protein=53, Carbs=14, Fat=8

Bedtime snack: Skimmed milk
LA Whey

Total Calories=3,725
Total Protein=383
Total Carbs=312
Total Fats=62

What could I improve on? I want to stack on as much muscle as I can without gaining much fat. Thanks again!

Where are you getting your counts from? 1 egg does not have 24 G protein and 10 g Fat...or 211 calories.

One chicken breast (average size) has more than 23 g protein.

Never seen any type of bread that has only 15 calories per 2 slices!

I think you're way off!

I went onto fitday.com and got the values from there. According to my bag of chicken breasts they only contain 23g of protein? Do you think I should use water with my protein shakes instead of skimmed milk? Is there anything else I could use instead of water because my protein shake tastes vile with water!

Add cream to the water.

Not your biggest concern at this point....if you're using fitday...you're doing something wrong...seriously, recheck your numbers. Fitday does not say that 1 egg has 24 g of protein.

Seriously....your main concern at this point is straightening your numbers out....because I can tell you that you are not getting the amt of calories and protein you think you are getting.

One whole egg has 5 g fat, 6 g protein, and 77 calories.

Go by the bag for the chicken then...assuming you're weighing and getting the same srving size. What about the bread?

Milk has too much sugar in it for a cut.........
Drop the potatoes........
Where's the fat??

I'd cut your carbs down by about 50 grams and replace those calories with lean protein. I feel that your body would adjust very nicely to the change.

I checked the wholegrain bread and it is like 77 calories a slice. All these number are quite confusing! What would you guys say would be the best amount for me to take? Ive heard from people that 400g is too much as some might be turned into fat, it this true? How does a 370g protein, 320 carbs and 120 fat sound? With about 3500 calories? How can I get that much fat though?
By the way w8lifter, what type of cream should I get, and how much should I add to water?

Originally posted by Team_Punishment
what type of cream should I get, and how much should I add to water?

It's called Heavy Whipping Cream, it's usually in a container similar to the milk cartons. Don't confuse it with the whip cream used for desserts. I add a tablespoon of cream with my protein shake.

Originally posted by w8lifter
Not your biggest concern at this point....if you're using fitday...you're doing something wrong...

W8, I think on fitday the DEFAULT is 1 CUP of eggs, and prolly he didn't change the default.

Yes TP...never thought of that!

checked the wholegrain bread and it is like 77 calories a slice. All these number are quite confusing! What would you guys say would be the best amount for me to take? Ive heard from people that 400g is too much as some might be turned into fat, it this true? How does a 370g protein, 320 carbs and 120 fat sound? With about 3500 calories? How can I get that much fat though?
By the way w8lifter, what type of cream should I get, and how much should I add to water?


Fitday is only a guideline...if you have the counts on a label for a particular food...I suggest adding it as a custom food so you can be as accurate as possible w/ your food.

Before we can answer how many calories, and P/C/F you should be getting....we need to know what you HAVE been getting.

So it would be good to run your meals through fitday again, and make sure you adjust the options to read what you're actually having. This way we can figure out what to suggest. IMO...you're not getting enough fat, and a wee bit too much carbs...but we can't be sure until we know your correct numbers.