I was wondering... im on a 50/30/20 diet p/c/f slowly working my way up to bulking from a long cut. I was about 1600 cals a day for a while and now im up to around 2000 prob less. Im having a real hard time adjusting to eating more, mostly because of the fact that there is nothing healthy around here to eat. If your wondering im stuck on a ship in the middle of the pacific, sorry no grocery shopping for me. I am also i guess a little afraid of packing on sloppy weight. I havent been eating too cleanly lately though. Heres my diet.
meal 1 around 7:00 am
2 whole 2 whites or 3 whole eggs scrambled with lots of veggies
2 packets instant oatmeal - reg kind
yeah i know i should be eating reg oats, but i have no choice, its this or cereal
half an apple
around 400 cals
Meal 2 around 1100 am
usually a salad large one, lots of lettuce and broccoli
Grilled chicken breast (around 6 oz or so)
some parmesan cheese, i use mustard as a dressing
or whatever they are serving thats healthy, usually a cup of veggies and about 6 oz of a lean protein source
usually around 400 cals here
Meal 3 around 200 pm
whatever i can get my hands on, usually a wheat bread sandwich with about 4 oz chicken or lunch meat. Sometimes i can get tuna or cottage cheese
apple.
heres only usually around 300 cals
meal 4 500 pm
same as meal 2
Meal 5 900 pm
Same as meal 3 whatever i can get my hands on tend not to eat carbs at this meal though, usually some beef jerky or some cottage cheese, but not always a given that i can get some good protein here
probobly around 300 cals here
other cals are from various snacks throughout the day, peice of this here some of that there, fairly healthy snacks but nothing great
Now here are my options, a normal meal here is breakfast lunch and dinner only
My choices at lunch are usually a veggie source, a starch (usually potatoes, not sweet ones, or noodles of some sort), and a protein sometimes some form of steak chicken or fish, but usually not cooked in a healthy manner, ie lots of fats and sugar added.
dinner is the same.
There is a salad bar which always has tons of veggies and some luncheon meats, turkey, ham, bologna, or whatever and grilled chicken. Sometimes we have tuna fish or egg salad, but always with a ton of mayo. There is also peanut butter, skippy kind, and bagels, wheat bread, white, and english muffins.
what would you do if you were me, im stranded eating salads with chicken almost all the time. I would eat some of the pb but i think its too much sugar for me.
Also, should i refeed, ive been really tired lately and havent been wanting to go to the gym, something that usually never happens, and what would you recommend i eat?
Sorry bout the long post, but if you took the time to read all the way through it, please respond.
Jodi, im looking in your direction, you always help alot of people out and are very knowledgeable on this type of thing.
Thanks again guys
Posted by: thajeepster
oh yeah, im about 5-10 150 lbs prob around 14-15 % bf, was 12 about a month ago.
Posted by: thajeepster
i would like to bulk up to around 165-170 but dont want to gain too much sloppy weight, thanks for the help in advance guys.
Posted by: sweatshopchamp
You have to eat MORE if you want to gain muscle. What kind of training are you doing? Make compound lifts (bench, squat, popress, deads, ect) the core of your lifts. But, you have to eat more clean food when possible. I would bump the cals up around 2200. If you notice a bit of bodyfat cut back a SMALL amount maby 3-500 one or two days max per week. You have got to eat more than you burn in order to gain mass. Good luck.
Posted by: thajeepster
thanks for the reply, do you recommend a refeed day as well?
Posted by: thajeepster
oh yeah, im lifting 4 days a week, for about an hour each day.
mondays chest, tues arms, wed off, thursday back, friday shoulders, sat and sun off.
i do abs mon wed friday
Posted by: CowPimp
Please read the stickies. That has a lot of information that would answer your questions.
Posted by: BulkMeUp
Quote:
Originally Posted by thajeepster
thanks for the reply, do you recommend a refeed day as well?
Refeeds are for those doing a CUT wherein the diet had carbs below a certain amount.
As suggested by CowPimp, read the stickies and verify if your diet comes close to the recommendations.
Also when posting a diet for critique, macro breakdowns are required.
Posted by: thajeepster
well, thanks for the info guys, i do read the stickies and i should know what im doing to my self, this isnt anything new to me, just a different situation this time and wondered what you guys would do if you were in my shoes. I guess im just going to increase my cals about 100 or so a meal maybe more with the cleanest food i can get and just load up on it.
Posted by: thajeepster
any suggestions? If i cant get healthy foods, is it better to just eat what ever is close, ie reg pb, reg wheat, instant oatmeal packets, milk as a protein source, flavored yogurt? Not really get much choice here... so i can get the calories in there?
what would you guys recommend I eat in these situations.
Posted by: BulkMeUp
The bottom line is about cals in/cals out. However it is important to get those cals from an appropriate balance of macros. So if you are substuting you will need to make sure you are getting the right amount of macros required.