Diet Suggestions??? [Forum Archive]

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Diet Suggestions???

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Posted by: K4and

I would really appreciate it if some of you guys could help me out with some diet suggestions to "beef me up" a little. Being 5'6" and 105lbs, i'd like to add on some muscle mass. Currently my body fat is 16.7% and lean mass stands at 83.3%. I've been lifting weights for a little while and really enjoy it. My goals are to get a little more skin on my bones without sacrificing my training routine. I've been told to increase my carb. and protein intakes, and to eat like crazy. Bulking and then Cutting? Would that be a good way to go? Please let me know what you think so i can get started ASAP! Thanx.

Posted by: w8lifter

We need your age and what you're eating now...a typical day's diet

Welcome to IM

Posted by: K4and

I'm 18 yrs. old. Here is an example of a typical day's diet.

Instant Breakfast- 9:45am
Cottege Cheese (1 serv.) with Reduced Fat Wheat Thins (1 serv.)-
12:30 pm
Pinneapple Chunks (in juice, 1 serv.)-12:45 pm
Yogurt (Light, 1 serv.)-2:45
Raisins (1 serv.)4:15pm
Chicken Noodle soup (1 serv.)-5:00 pm
Cracklin' Oat bran (1 serv.)-10:00 am
Whole Wheat Bread (1-2 slices)-6:30 pm
Chicken with baked potato and broccli-6:30 pm
Milk (3 big glasses)-throughout the day
Lots of water-throughout the day
Multi-bran Chex Cereal(1 serv.)-4:15
Raisins (1 serv. for a total of 2 serv.)7:00 pm
Yogurt (1 serv. for a total of 2 serv.)10:00 pm

Posted by: w8lifter

Quote:

Originally posted by K4and
I'm 18 yrs. old. Here is an example of a typical day's diet.

Instant Breakfast- 9:45am
Cottege Cheese (1 serv.) with Reduced Fat Wheat Thins (1 serv.)-
12:30 pm
Pinneapple Chunks (in juice, 1 serv.)-12:45 pm
Yogurt (Light, 1 serv.)-2:45
Raisins (1 serv.)4:15pm
Chicken Noodle soup (1 serv.)-5:00 pm
Cracklin' Oat bran (1 serv.)-10:00 am
Whole Wheat Bread (1-2 slices)-6:30 pm
Chicken with baked potato and broccli-6:30 pm
Milk (3 big glasses)-throughout the day
Lots of water-throughout the day
Multi-bran Chex Cereal(1 serv.)-4:15
Raisins (1 serv. for a total of 2 serv.)7:00 pm
Yogurt (1 serv. for a total of 2 serv.)10:00 pm

Okay well, you're not going to gain a thing on that! No wonder you're so tiny!

First of all you really need to eat more consistently, 6 meals a day, 3 hrs apart. Next you need to up your protein and fats, you're eating a bunch of sugar, and low quality foods. Check out this meal plan ...it is a cutting diet, but at your weight it will bulk you up a bit.

You can see from the plan that we use high quality, slow-burning carbs such as oats, sweet potato & brown rice...veggies and some fruits as well. You need protein at every meal! And your diet lacks any essential fatty acids.....you will not add anything on raisins and pineapple chunks!

Posted by: freeman1504

True! Yeah man, gotta beef it up a bit. Don't eat so randomly either. eat 5-6 times a day. breakfast, load up on egg whites (hell use a yolk or two as well!) make yourself a nice omlet or frittata. get some protein powder and start making shakes. stock up on tuna and salmon. comes in nice convenient little pouches too! Also, chicken is a must. Browse this board, there are a TON of threads with helpful advice. I've found an enormous amount of info, and don't be afraid to ask. These people are super nice and know a lot! Ask around at your gym too, but like I say, don't take advice from someone who is obviously not physically active or even someone not trying to go for what you're going for. it'll only limit your abilities. be patient and think positive!

Posted by: K4and

Thanx a lot guys. I really appreciate it!

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