Thread: A little nutritional advice for the newbie please :)

Originally Posted by adr1an

Thanks in advance for any information you guys provide me with.. Here are a couple details about myself.. I'm 163 lbs and 5' 11. Looking to gain some mass, want to make sure I'm getting enough calories and protein... also want to make sure I'm not over doing it. I've been keeping a diet/workout journal for only a few days now, so I'll give you what I've got and you guys can tell me if I'm being dumb, or even remotely on.. also, I don't mention in the diet log that I take udo's blend flax... Probably a few more calories in there due to the essential fats.


Food Breakdown for the Day: Calories Protein
3 Scrambled Eggs with 1 serving cheese 320 28.....6 egg whites 2 yolks
1 Serving instant potato's 60 1....drop this and eat a sweet potato or oats or a yam....Not instant!
2 Slices wheat toast with Jam 230 8....drop the bread in this meal
1/2 Apple Slice 26 0

1 yogurt 100 6
1 serving cottage cheese 90 12

1 banana 89 1
1 yogurt 100 6............not enough protein.....eat 30+ grams a meal

1/2 Apple Slice 26 0
2 Servings Peanut Butter 420 16

1 Protein Shake (ISOPure - 2 Scoops) 210 50

1.5 serving Chicken Breast 456 85
1.5 serving Fettuccini 315 10
1 serving spaghetti sauce 60 2
1 serving spinach 20 2

1 yogurt 100 6
1 serving cottage cheese 90 12....need more protein



Total: 2712 245

Goal: 3000 250

Difference: (- means below goal) -288 -5


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Food Breakdown for the Day: Calories Protein
4 Scrambled Eggs with 1 serving cheese 390 35
1 Serving instant potato's 60 1......[1....drop this and eat a sweet potato or oats or a yam....Not instant!
2 Slices wheat toast with Jam 230 8...drop this
1/2 Apple Slice 26 0
1 Cup Horizon Milk (low fat) 100 8

1 yogurt 100 6
1 Glass Orange Juice 110 2......more protein in this meal is needed

2 Slices Wheat Bread 180 8
2 Servings Cheese 220 14
1 Serving Crappy Ham 60 10.....This meal looks bad....drop the mayo, Crappy ham??? whatever that is......add lean ground beef, Turkey, chicken, fresh fish or some other cut of lean meat
1 small tomato 11 1
1 Serving Cannola Mayo 100 2
1 Serving Romane Lettuce… 5 0

1 Protein Shake (ISOPure - 2 Scoops) 210 50

1 Serving 8 OZ Roast Beef 400 72
1 Serving Frozen Corn 100 3..........eat a fresh vegetable....corn is one of the worst
1 Serving Stuffing 170 5........oats, sweet potato, yam...drop the stuffing
1 Serving Orange Juice 110 2

1 yogurt 100 6...........needs more protein
1 serving cottage cheese 90 12

Total: 2772 245

Goal: 3000 250

Difference: (- means below goal) -228 -5

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I've been aiming for 3000 calories, and 250 grams of protein. The protein seems a bit high to me, seems how I always went by the 1 gram/lb of body weight... but then I read something else that said to eat more. I also started a new routine today where less is more... heavier weights, less sets... basically just lifting until my eyeballs burst. In about 3 weeks I'll know if this is right for me. I'm trying to experiment with the thought that I might have been over training all these months. Any opinions on that? Thanks again!

Just some ideas

The potatos were frozen potatos... not the powder instant crap, but I agree... fresh would be better. I got the potatos idea from eating for life by bill phillips... use the same brand he has in the book.

As for the sandwich... ya, I went to the grocery store, and usually get lb's of deli cut turkey, chicken or roast beef... but they were closed, and my plan called for a sandwich. As for the mayo... it's supposed to be much more healthy than regular stuff... do you really think it's that bad?

Also... calories... am I aiming for the right amount? Protein, same question. as for the workout, less for me must be better, because my muscles feel like I had an awesome day at the gym, and I hardly did anything... just heavy.

Anyways, thanks again!

Id drop the mayo and the yogurt and add more cottage cheese and maybe some almonds for healthy fats.

Originally Posted by adr1an

Thanks in advance for any information you guys provide me with.. Here are a couple details about myself.. I'm 163 lbs and 5' 11. Looking to gain some mass, want to make sure I'm getting enough calories and protein... also want to make sure I'm not over doing it.

You need carbs and fats as well... Protein, although required, is not the only thing that is going to get you to grow and, once you get over about 1-1.25g per pound adding any extra protein is not going to give you any advantage at all - it just comes down to calories/energy and training.

I've been keeping a diet/workout journal for only a few days now, so I'll give you what I've got and you guys can tell me if I'm being dumb, or even remotely on.. also, I don't mention in the diet log that I take udo's blend flax... Probably a few more calories in there due to the essential fats.

You need to add the fats... Also, you need to swap these fats for plain fish oils. You shouldn't need to supplement with omega-6 fats - you will get enough in your diet as it is.

Food Breakdown for the Day: Calories Protein
3 Scrambled Eggs with 1 serving cheese 320 28
1 Serving instant potatos 60 1
2 Slices wheet toast with Jam 230 8
1/2 Apple Slice 26 0

Arggg... Ok.. Where to start...

First - Swap the instant tato to real sweet potato.
Decrease the whole eggs to 1 (or 2) and then add whites instead
Either take out the wheat toast for swap it for a sprouted bread (eg: essene bread) or oatmeal then replace the jam with a healthy fat.
Add some vegetables to your scrambled eggs too...
Have the whole apple.

1 yogurt 100 6
1 serving cottage cheese 90 12

1 banana 89 1
1 yogurt 100 6

Combine these into one meal... Then add a little more protein and some healthy fats too...

eg: have 2 serves of cottage cheese and add 0.5 oz walnuts.

1/2 Apple Slice 26 0
2 Servings Peanut Butter 420 16

1 Protein Shake (ISOPure - 2 Scoops) 210 50

Combine these... But decrease the PB to 1 serve and have the whole damn apple (it is GOOD FOR YOU!!)... Add vegetables too...

That is unless the shake is PWO - in which case you will need to add carbs to your PWO shake.... And protein to your pre-workout meal (And take out the fat as well..... )

1.5 serving Chicken Breast 456 85
1.5 serving Fettuccini 315 10
1 serving spaghetti sauce 60 2
1 serving spinach 20 2

You DO NOT need 85g of protein in one sitting.. That is stupidly stupid... At a max, at your weight, you want serves of about 40g of protein per meal... So halve that quantity.

Add more spinach/vegetables too.

And some healthy fats...

1 yogurt 100 6
1 serving cottage cheese 90 12

This is fine - I would increase the protein content and add some healthy fats here too...

I've been aiming for 3000 calories, and 250 grams of protein. The protein seems a bit high to me, seems how I always went by the 1 gram/lb of body weight...

250g of protein is about right for you (~1.5 x body weight)... But anything from about 200g to 270g would be fine...

For calories - I think 3000 is a good start. But you may have to go up to 3200-3500 after a little while.

I also started a new routine today where less is more... heavier weights, less sets... basically just lifting until my eyeballs burst. In about 3 weeks I'll know if this is right for me. I'm trying to experiment with the thought that I might have been over training all these months. Any opinions on that? Thanks again!

This looks pretty good... Basically, any non-stupid training routine with which you ensure you implement some time of progressive overload will help you grow... But check out the training forum for more ideas.