Thread: Diet for a 152 pound 5-7 male, 22,First post!

My goal is to gain more muscle mass/lean but not to become huge

When you get that miracle workout/diet and get as big as a house, come share it with the rest of us!

Caloric intake is related to size. Mudge for example is 6'2" and 240 odd lbs. His body has no problem with 4500 kcal a day wheras someone who is 5"8 and 150lbs would get fat beyond belief on a diet like that.

Post up your current diet and lets go from there.

first of all plz dont laugh at this diet but its a start to what i have been eating which was just crap at all times.

breakfast
around 8:00 am
1 serving of Total
4 oz skim milk

Lunch
Around 12:00pm
one of either 99 percent lean turkey, chicken, or a steak...usually about 6 oz or so.
2 slices 12 grain low cal bread, 40 cal per slice
every other day or so i have a potato. no cheese or anything.
Serving of cottage cheese. No fat
whey protein shake and water 20 g whey ( will use rest up until gone then get ON).
Multivitamin

Supper
around 6:00 pm
Tuna, fish, or steak 6 oz or so
green tea

workout at around 10 pm
after workout i have a shake with 1 cup whole oats,2 scoops whey,and some water. After that i play on the computer cuz i am a computer nerd that likes fps shooter games .

Thanks for any input .....and please remember I am a newbie but have great drive and willpower

1) You need to eat more often. Eating more often will help elevate your metabolism which is important when your consuming enough calories to bulk up. Anywhere between 6-8 is a good target to shoot for.
2) Drink plenty of water. 2 gallons should be plenty. Same old metabolism story.

As for diet, here is one you could try and follow.
MEAL 1: 6 egg whites, 100g oats, 1 slice toast + 1 cup skim milk.
MEAL 2: Protein shake + 1 orange
MEAL 3: 6 oz steak, 1 potato, 1 cup veggies
MEAL 4: 6 oz chicken/tuna, 1 cup veggies, 1 potato
MEAL 5: 50g oats, 6 egg whites
MEAL 6: PWO shake

Thats just a suggestion, you can take that and tweak it in any way you like. More carbs/less carbs, more protein/less protein, different meal timings etc.

hey man, glad to hear youre gettin into this.

first off, 3000 calories is NOT a lot. the gov'ts suggestion of 2000 is bogus, and doenst take into account that people are different sizes, shapes, and sexes.

i eat 6000+ calories a day while trying to gain muscle, and i only weigh 210.

first of all, you need to be eating 6 times a day, spaced about every 3.5 hours to keep your body from going catabolic. when catabolic (sets in at about 4 hours after eating), your body starts to "starve" and stores fat. keep it in an anabolic state.

to bulk "cleanly", you can safely eat 3500 calories a day at your weight. i would know; i started lifting at 142 lbs. just remember that a little fat gain will occur, but its nothing to get worried about. a quick cut after a bulk will take care of that. over the course of my gain from 142 lbs to 210 lbs, i have gone from 12% BF to 17% BF. that's 17 lbs of fat to 35 lbs of fat. 17 lbs of fat gain while adding over 50 lbs of lean mass is pretty standard, until of course i get to the point at which i want to cut about 25 lbs of fat.

use a calorie calculator to keep track of your meals so you are getting a decent ratio of fat/carbs/protein/calories with each meal. i use www.fitday.com, its an excellent site for tracking your progress, and its free.

and your breakfast is too small. mine consists of a bowl of frosted mini wheats, 8 oz of milk in the bowl, a 16 oz glass of milk, a 16 oz glass of OJ, two multivitamins, and four flax oil capsules. breakfast really is the most important meal of the day. i know the carbs arent the absolute best in that meal, but it works for me. im not cutting so i dont care that much.

one final thing - have more of the carbs earlier in the day. the day should end with something with less carbs and more good slow-digesting casein protein like cottage cheese or peanut butter.

While the above are good suggestions, i also suggest studying the sticky 'Guide to...' which will also greatly help you in comming up with a proper diet.

thank you for your suggestions, its going to be fun to start a better way of life