rjr5353

Hi All - Im fairly new to these parts, so any info would be greatly appreciated. I recently lost around 25 to 30 pounds in 2 months on a starvation diet. Mostly soup, tuna, chicken and pasta. But, just eating once a day mostly....I know, just horrible. Too much fast food in the past, made me chubby. Anyway, Im 25, 5'11", and 158 pounds with 15 percent body fat. I want to put the weight back on but really dont want to do a bulk diet, considering I just spent the last 2 months taking off the weight. Im hitting the gym 3 times a week, going at it hard for the last two weeks. Everyone tells me I lost too much weight, and then I start to feel bad......

I have layed out my diet here for you all to help me with. I just want to look good ya know. I want the abs, the arms, the chest and even the legs......and I would like to put weight on in the form of muscle, without bulking (if thats possible)?


Meal 1 (8am)
(1) Designer Whey Protein shake w/16 oz. Skim Milk
(1) Apple
(1) Serving of Creatine Mono
(1) Multi Vitamin

Meal 2 (11am)
Detour Protein Bar

Meal 3 (2pm)
(1) Atkins Friendly Tuna wrap, filled with lettuce, tomatoes, and onions.

Meal 4 (5pm) - Usually pre - workout
Banana

6pm Workout

PWO Designer Whey Protein Shake w/16oz Skim Milk
(1) serving Creatine Mono

Meal 5 (730pm)
(2) Chicken Boneless, Skinless Breasts
(1) Serving Brown Rice

Meal 6 (11pm)
(1) serving cottage cheese or Walnuts
(1) Multi Vitamin

TOTALS
1561 Calories - 18g. Fat - 174g. Carbs - 181g. Protein

Please help!!

ncgirl21

Are you male or female?

Only time will tell if it was time well spent!

rjr5353

Oh ya, Sorry I am MALE!

CowPimp

That is not anywhere near enough calories. In particular, you need to up your fat intake. I would say have at least 20% of your caloric intake be fat. Make sure it consists of essential fatty acids though (Nuts, olive oil, flax seed, fish oil, and various other oils low in saturated fat). Hell, even if you were cutting that is not enough calories. If you were cutting I would suggest 1700-1900 calories per day.

You should eat less fruit and drink less milk. Both of these items have sugar in them which could potentially lead to fat storage. Stick with slower burning carbs like oatmeal, brown rice, barley, sweet potatoes, etc.

You aren't going to put on muscle very quickly without adding some fat too, but it is possible to do a slower paced clean bulk. I would suggest eating somewhere in the range of 2500-2700 calories per day if you are trying to do a clean bulk. It depends highly on your metabolism and exact eating habits, so adjust accordingly.

The only time it's bad to feel the burn is when you're peeing...

Belligerent Bovine badass
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rjr5353

I figured I was eating too little and not enough calories. So i need to up my calories by at least 500 or even 1000? Less skim milk? Is it alright to drink a 16oz glass once a day?

I have two pieces of fruit a day, is that too much? Im running out of things I can eat here....LOL......

CowPimp

I just started cutting, but I am trying to stick to one 6-8oz glass of milk (Usually in some cereal) or a piece of fruit at breakfast time. That is the best time to consume sugars with the least chance of fat gain. I pretty much eat the same things every day. Thankfully I don't mind at all. My level of dedication is very high, but I understand your issues with it.

Oh yeah, and the protein bar should probably go. Most of them are crap. A lot of them have added sugars and worthless ingredients.

Another suggestion, eat a little more before you workout. One of your most calorie rich meals of the day should come before you workout. Also, eat carbs right after you workout. Carbs are necessary to shuttle nutrients to your muscles.

Here are my main sources of protein:
Tuna
Sardines (In olive oil for a source of fat)
Eggs (Decent source of fat)
Egg Whites
Whey
Turkey
Chicken
Ham
Steak
Lean Ground Beef

Here are my main sources of carbs:
WW Pita
WW Bread
Pearled Barley
Oats
Brown Rice

Here are my main sources of fat:
Olive Oil
Canola Oil
Soybean Oil
Ground Flax Seed
Peanut Butter (Decent source of protein)
Almond Butter (Decent source of protein)

Don't forget to eat fibrous veggies:
Celery
Tomatoes
Lettuce
Cucumber

There are tons of good fibrous veggies, but I stick to those as my primary sources (I buy mixed salad bags a lot). Jodi has a good list she posted somewhere; do a search for it.

The only time it's bad to feel the burn is when you're peeing...

Belligerent Bovine badass
YouTube Videos