Need help on my diet.

[ItsAParadox]

Ok so how to start this? I'm gonna start with my general feedback, I am 19 years old, I weight approximately 160lbs.

My goal is to gain mass (natural).

I've been training for 7 years now:
- 5 Years of rep training (lots of reps not a lot of weight)
- 2 years in a gym (more intense training).
- The last 6 months have been pretty intense, I did a lot of searching on bodybuilding (read a lot in this forum + magazines) and I've been doing some pretty intense workout (Giant Sets, Power Training and more recently German Volume Training).

I've also calculated my bulk diet based on the sticky in this forum "Guide to Cutting, Bulking & Maintenance" (Sorry I can't post the link due to Msg number restriction.)

Here is what I got from it: 265g of Proteins & Carbs & 133g of Fat / Day (on a 40/40/20 P/C/F ratio). I calculated my meals (at least 5 per day) and entered everything on FitDay. Recently I've been eating more than that: between 3000 & 4500 cals per day still following that P/C/F ratio.

So here is my question, Am I going the right way with this, because some notorious bodybuilder (he's 3rd best in my Province) told me I should take more Carbs than that?

Here's a typical day.
1st - 3 eggs, 1 banana, 1.5 cup of proteins with 250ml of milk.
2nd - 400mL of beans (w/ pork & tomato sauce) 2 jumbo chicken weiners (no carbs), 1 fruit (apple,banana,etc.), 1 diced peaches can (with water so no sugars added in there).
3rd - 2 cups of pasta (cheese homemade) with approx. 6-8 oz of meat, 1 fruit, and most of the time i take another can of diced peaches
4th - 2 cups of hashed beef with 1 cup of veggies (yellow corn, carrots, beans, peas mixed up), 1 fruit and another cup of peaches in the water
5th - 3 cups of rice with around 10-12 oz of chicken, another fruit and 250ml of yogurt (without sugar added) with 1 cup of fruit added (blueberries, strawberries, honeydrew melon, cantaloup)
6th - 2 cups of proteins with 250mL of orange juice (no sugar added) *POST WORKOUT*
7th - (around 1 hour later after the post workout) 2 cups of oatmeal with 1 cup of protein in milk. Throw 2 cube of 2inch of cheese (cheddar).
8th - Sometimes i'm still hungry so I eat what was left of the previous meals (I mean by this that I always make more than what I eat in a meal so I can have for later (ex. I make 4 cups of pasta/day so I can eat some later)
Additionally; between meal 2 and 4 (approx 6 hours) I drink a bottle of water with 2 cups of protein.
*For your own sake I did not add water, don't worry I drink plenty of water in my day (4-6L of water...)*
**This is a typical 7h to 23h-24h please consider that days that I'm only awake 6-8 hours I eat in consequences **

I usually end up with P/C/F like these:
329.3/308.4/130.9 = 3,674 (That's my Monday with 12-13 hours awake)
325.4/275.5/95.1 = 3,285
336.1/348.1/131.1 = 3,972
322.9/280.2/158.9 = 3,890
413.1/323.2/227.8* = 5,011* (Consider less fat since I didn't knew what to select for the pork I ate, they didn't had the proper meat on FitDay)

I can post training schedules and exercices if that helps.

 

[ItsAParadox]

I just want to say that I'm approx. 5'9" and I don't really have a high fat %, I've seen some good results (I'm in a good shape, with a good muscular mass) but I feel I can still do more than that.

 

[Ngordyn]

how long have you been doing this diet............and are you gaining about 1 pound per week? if so then i think you nailed it if not adjust so you do gain about a pound a week

 

[ItsAParadox]

Been 3 months in my diet, gained around 6lbs of lean muscle mass (I'm still "cut" if you can call that.) Just talked to my friend and he told me I should take 2 times more carbs than I take proteins? Any other good advices?

 

[Ngordyn]

i dont know about the carb thing but long as your protein is more then 1 g per pound of lean body mass and your fat is about 1 g per pound of lean body mass then you can just adjust your carbs to meet your caloric needs other then that i think your pretty well off with what your doing ......lol its much easier answering questions to someone who read the stickies

 

[workhard1]

i dont know about the carb thing but long as your protein is more then 1 g per pound of lean body mass and your fat is about 1 g per pound of lean body mass then you can just adjust your carbs to meet your caloric needs other then that i think your pretty well off with what your doing ......lol its much easier answering questions to someone who read the stickies

Wow, if I could eat 5k calories a day and only gain 1lb per week I would be in heaven. It sounds to me like your diet is pretty locked in though for you personally. I know if I was eating like you I would be gaining about 3-4 lbs of fat per week most likely.

Personally I think the idea that you need twice as many carbs of protein is not exactly true. You need at a bare minimum 1g Protein per pound of LBM. I usually eat something like 1.5g of protein per pound of lean body mass, I would recommend doing that, and making sure you are getting plenty of fat which again at a MINIMUM is .5g per pound of LBM. But I would do something like .7 or .8 on a bulk. Then the rest can be anything you want. If you want carbs do that, if you want protein do that, if you want fats do that. Just find what you feel comfortable with.

 

[ItsAParadox]

For the Proteins I think I am alright like I said I weight 160lbs (low fat%) and most of my days my proteins intake is way over 300g. That makes at least 2g of proteins by lean body mass... Anyone else wanna share some tips/advices?

 

[Built]

Get away from the idea of ratios - you've had good advice so far.

Are you gaining weight?

 

[ItsAParadox]

Yes a little but nothing much. Like I said I gained around 6lbs over 2-3 months (when I think of it, it is more 2 months).

 

[Built]

Awesome - your solution is simple: Eat more.

 

[ItsAParadox]

I have another question: when bulking do I need to follow a strict diet or should I set a minimum macro and not be concern by eating more than this macro?

+ I know this is not the training section, but I just want to know if including 15-20 of cardio every two days to my training should be helpful. In other terms, is the frenquency too much or not often enough?

 

[Built]

20 minutes a day is helpful.

The macronutrient mix - once you hit your minimums for protein and fat - are set by comfort, bulking OR cutting.

Unless you're doing a very specific diet, like Atkins, or PSMF, or UD2.0

 

[ItsAParadox]

Thanks for the great and quick answer as usual!

 

[2timeround]

how long do you spend on the toilet ?

 

[ItsAParadox]

Depends, lol on a good day 3-4 times ++ X 5-10 mins each. Depends on what I eat lol what kind of question is that?

 

[Built]

how long do you spend on the toilet ?

Depends, lol on a good day 3-4 times ++ X 5-10 mins each. Depends on what I eat lol what kind of question is that?

I think it's a reference to how much food you eat.

 

[2timeround]

I think it's a reference to how much food you eat.

yeah im trying to double my diet now tried to take some notes from yours,

1st - 3 eggs, 1 banana, 1.5 cup of proteins with 250ml of soy milk.
2nd - 400mL of beans 1 fruit, wholemeal toast
3rd - 2 cups of pasta with with tuna
4th - 2 cups of rice little low fat cheese and tuna
5th - 1 banana, 1.5 cup of proteins with 250ml of soy milk.

im at 86 kg body weight missing some leg, so i should be around 89kg and evan this is hard for me to eat so much a day.

but each to there own, my metabolism is shot so i have to stay right away from fat

 

[ItsAParadox]

I just want to say that following the advices I changed my diet, I eat more fat & carbs now and I usually end up over 5000 cals. I'm seeing great progress and I don't go at the bathroom that often now. If you want to know the new diet, just tell me.