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Can You Guys Help Me Out??
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Posted by: Gabe8912
Hey can you guys help me out with my diet. I follow a pretty strict diet as is but i am told I am not getting enough carbs and fats to achieve my most muscle gain. Please be specific. I am 160 5'9 9% bf, I want to gain lean muscle not too much fat. thank you, my diet as of now is as follows:
Times can Adjust
8am - 6 egg whites, 4 yokes and 1 fruit
10:30am - 2 scoops of protein in 16 oz of water and 1 fat
1pm - 6-8 oz. of red meat 2 cups of green vegetable)
3:30pm - 2 scoops of protein in 16 oz of water and 1 fat
6pm - 6-8oz. of red meat OR turkey breast, chicken, or fish and 2 cups of green vegetable
8:30pm - Some kind of lean protein again (Chicken, turkey breast, tuna, egg whites, or another protein shake. No red meat.) Also another serving of good fats. If you want to add a 7th meal in 2.5 hours you can have another protein shake.
Meats-Red (92% or higher) Meats White
Sirloin Turkey Breast
Flank Steak Chicken Breast
Hamburger (92% or better no bun) Fish
Tuna
Greens
Artichoke Morning Fruits
Asparagus Cherries
Cauliflower ½ Grapefruit
Celery Apricots (Dried)
Green Beans Apples
Lettuce Pears
Snow Peas Plums
Spinach Peaches
Oranges
Fats Kiwi
Almonds (handful) Grapes
Almond Butter (2Tbls) Bananas
Flax Oil (2 Tbls)
Fish Oil (2 Tbls)
Olive Oil (2 Tbls)
4th Day Pasta
Cook Pasta but not all the way leave it a little hard, add a bag of frozen peas (cook them), add some parsley and a an of black olives (drained). Add 2 cans of tuna, Olive Oil and Garlic Salt. Stir it all up and put it in the fridge over night, eat it the next day cold.
Every 21st day you can have a cheat meal, anything you want for one meal as much as you want, once you stop eating that meal get back to the plan. Restarts metabolism.
Posted by: Marat
Can you put that in grams of fat,carbs,protein,fiber per day please?
Are you gaining,losing, or maintaining on this diet?
Posted by: Gabe8912
maintaining I suppose. I want to gain but not that much fat which is why I need to add carbs and such.
Posted by: Built
I await the macronutrient data.
Posted by: Marat
FitDay - Free Weight Loss and Diet Journal
There's a good resource you can use to calculate your intake with.
Posted by: Gabe8912
probably like 160-180 grams of protein give or take, very little fat, and very very little carbs. I can't really give you an exact number really.
Posted by: Gabe8912
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Posted by: Marat
Without the information we requested, we are unable to give you additional advice beyond 'eat more'. Please either track your diet on fitday or just input the meals that you had listed and give us the numbers that we asked for.
Posted by: Yanick
Right off the bat you really need to learn how to track your food better. What does 1 fat mean? 1 fruit, can be a strawberry or a watermelon. How much pasta, olive oil, peas etc? And why do you eat that every 4th day?
You definitely need to eat more, fat and carbs for sure, possibly more protein. Like others have said we can't really tell you much because even if we had the desire to count out your calories for you we wouldn't be able since you are so vague with some of the entries (see first paragraph).
Take the advice of Built/m11 and get on fitday. At the very least it will teach you to start measuring/noting portions better and will give you a nice simple way of tracking and altering your diet as needed.
Also why 1 cheat meal every 21 days to reset metabolism if you are gaining weight? Are you sure whoever did this for you knows what the hell they are doing?
Lastly, fat gain will always accompany muscle gain. Sorry bud, you gotta take the good with the bad. Just the way things work. You can do everything perfectly but weight gain will always be a mixture of muscle, water and fat.
Posted by: juggernaut
Built, is this ringing a bell??????
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Can You Guys Help Me Out??
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