francishoban

Hi guys ,

Can you take a look at below for me.Is this enough protein and carbs now.I havent spent too much time on ratios but just gettin as much into me as I can..... I havent done a cal. count but I am sure there is 2500+ here.Is there anything you feel I could change with it ?
I am 6ft ectomorph and weigh 189lbs. presently. I am working out 3-4 times per week.

Also will I add much bodyfat with below diet.I know probably to expect some. I have had problem gaining weight before but that is because I wasnt eating enough as I was told by you guys. Hopefully below should buff me up.
I know everyone is different but what is a realistic amount to gain.... 2lbs or more per week .How should I keep track of this and how will I know I have gained solid muscle mass. Sorry for silly questions but I am knew to this.

Tks ,

Frank


Meal 1 : 7.30am
60grms oatmeal with milk
30grms whey with milk
2 x toast with peanut butter
1 x chelated zinc cap

Meal 2:10.30am
1 whole egg/5 egg whites
100grms turkey
1 x banana
1 x yogurt
1 x handful mixed nuts raisins

Meal 3:1pm

1 x chicken breast
200grms veg
brown rice
1 x glass milk
1 x fish oil cap

Meal 4:4pm

160grms tuna with sweetcorn
2 x brown oatmeal bread
1 x glass milk

7.pm

Workout and PWO Shake ( 45 grms whey/40grms maltodextrin/40grms glucose) vit e / vit c / multi vit

Meal 5:8.30 - 9pm

Chicken/fish/steak
200grms veg
brown rice
1 x glass milk

Meal 6: 11-1130pm

2 x brown oatmeal bread with 100grms cottage cheese or peanut butter
1 glass milk
1 x fish oil cap
non workout days .....30 grms whey with milk

crazy_enough

[quote=francishoban]
Meal 1 : 7.30am
60grms oatmeal with milk
30grms whey with milk
2 x toast with peanut butter
1 x chelated zinc cap[quote]

Im just wondering, 60 grams, isnt that about 2 ounces, so like 1/4 cup of oatmeal??? Why not more, 1/2 cup or something...

Life is what you make of it, not what it makes you...TAKE CHARGE!

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Emma-Leigh

If you want advice you are going to have to be more specific with your diet.

'oats with milk' and '2 slices toats with PB' are not going to give us an indication of your intake and we can not really suggest ways to improve it in terms of quantities.

You will have to go back and fill in the quantity 'blanks'. Also, add in your calorie intake and your carbs, protein and fat content.

From this I can tell you that:
1. I suggest you aim to get somewhere between 200 and 280g of protein per day. As you are eating 6, meals this is somewhere between 35 and 47g per meal.

2. You are an ECTO and therefore 2500 cals is not going to be enough food... Carbs are going to be your friend if you want to add quality mass. So aim high. Upward of 2g per pound is probably going to be a minimum (380g).

3. Fats I still like to keep moderate (even if you are an ecto). I suggest somewhere between 0.3g and 0.6g per pound bodyweight - which for you is somewhere between 56g and 115g. You can aim for the higher range, but I would advise going over about 120g...

How much BF you add is a combination of your leanness now (the leaner you are, the higher the % of lean mass you are likely to add), your genetics (some people just are 'genetically' more likely to add more fat mass), your diet (well balanced, good food sources) and your training (adequate hypertrophy stimulation in combination with adequate rest).

Everyone is different.

But 2 pounds per week is a little fast, especially if you want a good % of that to be muscle mass and not little lard balls happily collecting on at your sides..

I would aim for 1 pound per week as a maximum.... Keep track with how you look in the mirror, your weight on the scales and your BF%. If you are gaining too much fat, cut back on the cals.


Anyway, in terms of your diet, I suggest you read the sticky at the top (Jodi's Guide to cutting, bulking and maintaining) and then re-do your diet before posting it again with ratio's and calorie information.

Emma-Leigh

60g of raw oats is ~ 2 oz.... But this is ~3/4 of a cup (using American 240 ml cup measure) or 2/3rds cup (using Australian 250ml cup measure)... And this is ~ 230 cals, 39g carbs, 7.5g protein, 4.5g fat...

DeadBolt

Sorry but I was just making my new diet up and didn't have any tools to think of what 3/4 cups oats would be so I did some basic math and came up with those macro's. Just odd that I read it AFTER I went through all that trouble.

I will let emma answer this one...she knows what she's talking about. I'll wait for macro's and such to put any advice in but so far emma....you nailed it LOL.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

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francishoban

thanks for that guys. I have had a look at sticky. I will redo and post again.