Help with my diet please

[Krinkle]

Hi everyone, would like some opinions/suggestions on my diet if you don't mind. I'm 34yrs old, 6'2, around 200lbs. Slim but a little fatty, I have a bit of a gut an I'm know my bf% is too high. I'm trying to gain muscle of course while dropping the bf%, but dropping bf% isn't my main focus. Main focus is to gain muscle. I have a very physical job as a welder, so I wake early and don't sit in a cubicle so I think I burn a good amount of calories just working my job. Not looking to ever enter a show, just wanna get bigger and stronger.

Breakfast (5-5:30am)
2 whole eggs/2 eggs whites scrambled----200cal, 18g protein, 10g fat, 0 carbs
1-1/2 cups Fiber One cereal----------------255cal, 6g protein, 2g fat, 70 carbs
1 cup 2% milk-------------------------------130cal, 8g protein, 8g fat, 13 carbs


Snack #1 (8am)
1 scoop whey protein shake----------------120cal, 21g protein, 1.5g fat, 5 carbs
1 Planters Mens Nutrition nut pack---------250cal, 9g protein, 22g fat, 8 carbs


Snack #2 (9:20am-official breaktime at job)
1 Granny smith apple-----------------------80g cal, 0g protein, 0g fat, 22 carbs


Lunch (11:30am
Healthy choice mic meal--------------------270-300cal, 15-18g protein, 6g fat, 40 carbs
2 table spoons Smart Choice PB-----------------190cal, 7g protein, 16g fat, 6 carbs
1slice Arnolds protein bread---------------------100cal, 6g protein, 1.5 fat, 16 carbs


Snack #3 (1:30pm 75min pre-workout)
1 Banana------------------------------------------105cal, 1.3g protein, .04g fat, 27 carbs

Post Workout Shake (Between 4-4:15pm)
3 scoops ON After Max---------------------------370cal, 40g protein, 5g fat, 40 carbs
1 scoop whey protein-----------------------------120cal, 21g protein, 1.5gfat, 5 carbs
1-1/2 cups 2% milk-------------------------------200cal, 12g protein, 7.5gfat, 19 carbs
1 banana-------------------------------------------105cal, 1.3g protein, .04gfat, 27 carbs

So far:

Calories: 2,525g
Protein: 165g
Fat: 61g
Carbs: 298g

I stop here because dinner time (around 6) is aways different, my wife makes it and like to change things up of course. She does focus on healthy ingredients, theres always a protein of either steak, fish, or chicken. Sides usually of vegetables both fresh or frozen. If not veggies a carb like sweet potato's or spaghetti squash. So it's hard to say the exact numbers for dinner. I also try to get in another dose of protein right before bed at like 10:30, either a single scoop protein shake or one of those liquid protein shot syrup things you might have seen. 42g of straight protein down in a gulp, things are great.

So considering dinner and my pre bed intake, I think it's safe to say I'm over 200g of protein a day, and def over 3000 calories. This is how I eat Mon-Fri, weekends are not so regimented but I do strive to keep the protein intake high. Non workout days thru the week are the same as workout days but meal timing in the afternoon can differ slightly.

Should I be eating more on lifting days or days off? Since they say muscles grow outta the gym does that make off days more important to eat higher amounts of protein ect.?

I know I should be getting more protein but I'm not sure how/when to? About the only thing I've come up with so far is adding a 2nd slice of bread to my peanut butter sandwich lol. Fat intake is a concern too, I try to keep my fats the healthy kind but I worry if it's too high? Any advice is greatly appreciated, and thank you for reading.

 

[Krinkle]

Anyone?

 

[Powermaster]

Hi everyone, would like some opinions/suggestions on my diet if you don't mind. I'm 34yrs old, 6'2, around 200lbs. Slim but a little fatty, I have a bit of a gut an I'm know my bf% is too high. I'm trying to gain muscle of course while dropping the bf%, but dropping bf% isn't my main focus. Main focus is to gain muscle. I have a very physical job as a welder, so I wake early and don't sit in a cubicle so I think I burn a good amount of calories just working my job. Not looking to ever enter a show, just wanna get bigger and stronger.

Breakfast (5-5:30am)
2 whole eggs/2 eggs whites scrambled----200cal, 18g protein, 10g fat, 0 carbs

1-1/2 cups Fiber One cereal----------------255cal, 6g protein, 2g fat, 70 carbs Oat meal would be a better choice here. go with 1 cup to start and cut back to 1/2 if you need too.

1 cup 2% milk-------------------------------130cal, 8g protein, 8g fat, 13 carbs Water would be a better choice


Snack #1 (8am)
1 scoop whey protein shake----------------120cal, 21g protein, 1.5g fat, 5 carbs
1 Planters Mens Nutrition nut pack---------250cal, 9g protein, 22g fat, 8 carbs


Snack #2 (9:20am-official breaktime at job)
1 Granny smith apple-----------------------80g cal, 0g protein, 0g fat, 22 carbs


Lunch (11:30am
Healthy choice mic meal--------------------270-300cal, 15-18g protein, 6g fat, 40 carbs
2 table spoons Smart Choice PB-----------------190cal, 7g protein, 16g fat, 6 carbs
1slice Arnolds protein bread---------------------100cal, 6g protein, 1.5 fat, 16 carbs


Snack #3 (1:30pm 75min pre-workout)
1 Banana------------------------------------------105cal, 1.3g protein, .04g fat, 27 carbs Best to eat some carbs along with some BCAA's intra workout then pre-workout. This improves insulin sensitivity, GH response, and Protein synthesis to training. A whey shake or just BCAA's would be a better choice here.

Post Workout Shake (Between 4-4:15pm)
3 scoops ON After Max---------------------------370cal, 40g protein, 5g fat, 40 carbs
1 scoop whey protein-----------------------------120cal, 21g protein, 1.5gfat, 5 carbs
1-1/2 cups 2% milk-------------------------------200cal, 12g protein, 7.5gfat, 19 carbs
1 banana-------------------------------------------105cal, 1.3g protein, .04gfat, 27 carbs

So far:

Calories: 2,525g
Protein: 165g
Fat: 61g
Carbs: 298g

I stop here because dinner time (around 6) is aways different, my wife makes it and like to change things up of course. She does focus on healthy ingredients, theres always a protein of either steak, fish, or chicken. Sides usually of vegetables both fresh or frozen. If not veggies a carb like sweet potato's or spaghetti squash. So it's hard to say the exact numbers for dinner. I also try to get in another dose of protein right before bed at like 10:30, either a single scoop protein shake or one of those liquid protein shot syrup things you might have seen. 42g of straight protein down in a gulp, things are great.

So considering dinner and my pre bed intake, I think it's safe to say I'm over 200g of protein a day, and def over 3000 calories. This is how I eat Mon-Fri, weekends are not so regimented but I do strive to keep the protein intake high. Non workout days thru the week are the same as workout days but meal timing in the afternoon can differ slightly.

Should I be eating more on lifting days or days off? Since they say muscles grow outta the gym does that make off days more important to eat higher amounts of protein ect.?

I know I should be getting more protein but I'm not sure how/when to? About the only thing I've come up with so far is adding a 2nd slice of bread to my peanut butter sandwich lol. Fat intake is a concern too, I try to keep my fats the healthy kind but I worry if it's too high? Any advice is greatly appreciated, and thank you for reading.

Add protein anytime but keep fats low around training (pre & Post), they will slow nutrient intake when insulin sensitivity should be highest. fats are best taken in the morning & before bed on training days assuming you train in the afternoon. You should be getting more vegetables in your regular meals as well. Those micronutrients will help with gains as well as fat loss and overall general health.

 

[Berserker]

Try to eliminate some of the fruit because of the sugar, if your going to have fruit I would eat it after you workout for an insulin boost, use water post workout instead of milk.
To lose the fat you have to figure out your "RMR" then eat less calories than that. You can eat before bed, I would stick with a casein protein, low carb and sugar free. Your trying to do 2 things at once gain muscle and lose fat. Unfortunately if you try to do both at once it wont be as quick a process than doing either or solely. Do cardio after you lift, your caloric intake should be based lowed than your RMR. This should be roughly your daily caloric intake, - 45% protein, 35% carbs, 20%fat. Remember to eat 1-1.5 grams of protein per pound of body weight.
Now on rest days you want to eat the same to repair and rebuild your muscles and keep your metabolism up.

 

[MuscleGauge1]

I think I would add some healthy fats in your diet also like some olive oil or almonds for sure to help
your body out some. You should also try doing some cardio also I think HIIT interval training maybe
two to three times per week that should help you out tremendously. Let me know if you need anything
else. Good luck

 

[Krinkle]

Thank you guys for the great input, I will take it all to heart. Switching to a protein shake at 1:30 should be easy enough, and I'll avoid fats and fruits at the improper times. What's the best brand of oatmeal to get? Years ago I used to love the slow cook kind but that would take like a half hour to slowly cook how I liked, I don't really have that kind of time in the morning. I'm sure that instant oatmeal is crap, any suggestions?
The HIIT training is something I'll def look into, I've heard of it before but will need to research it.
Thanks again!

 

[Powermaster]

Instant is OK. Just add some water, 2 minutes in the microwave, then sprinkle some cinnamon on top and done.

 

[Krinkle]

Cool! Thanks bro

 

[Ankith]

Eat healthy fruits and vegetables. Avoid eating oil foods.