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Diet- Okay?

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Posted by: John69

My bodyweight is 179lbs(morning weight) heres my diet. Goal: Gain muscle....drinking 10 -8oz cups of water daily.

Meal 1: 6eggwhites, 2 tblspoons of olive oil.

meal 2: packet of tuna, 1 tblspoon of salad dressing.

Meal3: (PWO) 1scoop whey in water

Meal 4: 8oz of skinless chicken breast.

Meal 5: 1lb of t-bone steak.

Meal 6: 1cup of cottage cheese.

Macros: 1994cals f-102 c-12 p-243

-- was thinkin about adding to my PWO drink: 1/2 cupoats, 2% milk, banana, and 1tblspoon of PB. and add some PB in @meal 6. and is my pre-workout meals okay?


Posted by: StanUk

Dude, 12 grams of carbs?? Not good.

That diet needs some work if your goal is to gain muscle. 243 grams of protein is probably too high, at your bw i would aim for around 180-200. Your calories are also low, at your bw you want to aim for around 3000? obviously this is a rough estimate and all depends on your training routine etc. Im 189lbs and currently bulking and aim to get around 3500 per day.

for now id say you that you need more carbs in there and less protein. Need to get some fruit/veggies and complex carbs, wholegrain bread/pasta, oats etc etc and overall more calories if your goal is to gain muscle.


Posted by: fufu

Errr..no carbs? You could use some healthy fats with your cottage cheese and chicken.

If you want to gain muscle you really should be eating carbohydrates, especially pre and post workout.

How tall are you?


Posted by: John69

i'm 5'6 and i'm working on resetting my diet.


Posted by: John69

ok here goes round #2 :P

Meal 1: 6eggwhites
Meal 2: (pre-wo) 1cup 2%milk, 1tblspoon of PB, 1/2 cup oats, 1scoop whey, 1 banana
Meal 3: (pwo) 1cup 2%milk, 1tblspoon of PB, 1/2 cup oats, 1scoop whey, 1 banana
Meal 4: 8oz of skinless/boneless chicken breast, 1 tablespoon of PB
Meal 5: 1/2 lb of 1-bone steak
Meal 6: 1cup of cottage cheese, 1 tablespoon of PB

Cals: F-111, C-185, P-230


Posted by: fufu

Quote:
Originally Posted by John69 View Post
ok here goes round #2 :P

Meal 1: 6eggwhites add some carbs here and some fat, you want plenty of balanced nutrients for your first meal, esp. if you are trying to put on mass
Meal 2: (pre-wo) 1cup 2%milk, 1tblspoon of PB, 1/2 cup oats, 1scoop whey, 1 banana cut the PB(slows digestion) make it two scoops of whey
Meal 3: (pwo) 1cup 2%milk, 1tblspoon of PB, 1/2 cup oats, 1scoop whey, 1 banana
Meal 4: 8oz of skinless/boneless chicken breast, 1 tablespoon of PB 8 oz of chicken breast is a ton(is that cooked?), try some olive oil instead, get more variety of fats)
Meal 5: 1/2 lb of 1-bone steak 8 more ounces? that is a ton if it is cooked, 6 ounces is plenty. again, more carbs and some fats
Meal 6: 1cup of cottage cheese, 1 tablespoon of PB looks good, can always try almonds for variety.


Cals: F-111, C-185, P-230
Think balance.

Don't be afraid of healthy fats and carbs either, they are your friend when you want to gain weight. I am putting on mass as well and I eat a ton more carbs than protein. I am getting the idea you are concentrating alot of your protein intake. Try concentrating more on total cal consumption. 230 grams of protein is fine IMO though.


Posted by: John69

here we go-

Meal 1: 6eggwhites, 1 yolk, 1/2 cup of oats, apple, 1 tablespoon of Olive oil.- cals-516 f-22 c-51 p-30

Meal 2: (pre-wo) 1cup 2%milk, 1/2 cup oats, 2scoop whey, 1 banana- cals-645 f-12 c-70 p-66

Meal 3: (PWO) 1cup 2%milk, 1tblspoon of PB, 1/2 cup oats, 1scoop whey, 1 banana.- cals-610 f-18 c-72 p-45

Meal 4: 8oz of skinless/boneless chicken breast, 2 tablespoons of olive Oil.- cals-459 f-30 c-0 p-48

Meal 5: 6oz of t-bone steak, 2tablespoons of PB, banana- cals-732 f-46 c-34 p-50

Meal 6: 1 cup of cottage cheese, 1 tablespoon of olive oil, 1 tablespoon of PB.- cals-378 f-24 c-9 p-32

Macros: Cals-3339 f-151 c-236 p-271


Posted by: szandor

Quote:
Originally Posted by John69 View Post
Meal 5: 1lb of t-bone steak.
holy crap! that's like an insane amount of fat. tasty though...mmm...steak.


Posted by: John69

also would it be ok to eat 2.5-3hours apart? and howlong should i wait to workout prior to taking preWO meal?


Posted by: John69

Quote:
Originally Posted by szandor View Post
holy crap! that's like an insane amount of fat. tasty though...mmm...steak.
yeah it was like 53g. of fat and 75 gram of P. but before i cooked it i cut the outside fat off(the thick gross fat) so i'd just be eating lean meat.







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