Need help with eating and bulking

[Richnev]

First off just want to say be easy on me I am new to this and dont know all the right questions to ask....


I am currently deployed to Afghanistan and eat at the chow hall of course... now I am attempting to bulk up, currently lifting heavy (for me) and have a work out partner that has lifted for years and is pretty big...

What I am here to ask is we are eating 4 meals a day with small snacks inbetween. breakfast around 8am, lunch around noon, another meal around 5pm and last meal after we work out around 930-10pm. Now my wife has sent me some protein bars 20g protien each that I eat about halfway between meal times along with one or two scoops of peanut butter.

the breakfast usually consists of fruit or if they are out of fruit I will eat biscuits and gravy along with hashbrowns, lunch is never really the same (I am sorry about not being able to provide more info) and third meal is is about the same, after work out meal is normally a plate of tuna with jalapenoes and chocolate soy milk.

If there is some sort of suggestions about eating and bulking send them this way am I eating too much? not enough? eating the wrong things? Don't need to eat between meals. any information is extremely helpful

 

[SuperLift]

Tricky.. Couple good rules- make sure you get at least 40-50g protein every 2-3 hrs (with each meal). Protein bars and shakes are a good replacement if you are unable to eat whole foods. What's your height/weight bf?

 

[Richnev]

I am 6' and roughly 186lbs I am not big by any means so I kinda want to cut up and gain muscle mass at the same time, if that is possible

 

[Built]

Tricky.. Couple good rules- make sure you get at least 40-50g protein every 2-3 hrs (with each meal).

The "every 2-3 hrs" part really doesn't matter at all; you don't need to eat every 2-3 hours, and there is good research that suggests protein synthesis may actually be enhanced by pulsing protein into fewer, but larger servings. You DO need to eat though, and protein is an important component for both your goals and your health.

Protein bars and shakes are a good replacement if you are unable to eat whole foods.

This is indeed true. Bars are often full of crap you probably don't want, but a good quality whey isolate can be an excellent addition to your diet.

I am 6' and roughly 186lbs I am not big by any means so I kinda want to cut up and gain muscle mass at the same time, if that is possible

As a novice, it is, kinda - it won't be dramatic and it won't persist, but you'll see this effect for probably the first 3-6 months if you nail diet and training. We'll get to training, but first diet.

Start out by listing the available protein choices: do you routinely have access to:
eggs?
cottage cheese?
dairy milk? (you'll want to ditch soy; it promotes estrogen)
yogurt?
cheese?
tuna?
meat/chicken/fish?

I realize your food choices are not entirely your own, but could you please go to FitDay - Free Weight Loss and Diet Journal and enter a typical day's worth of food, and report back the total calories, and the grams protein, carb and fat? Just estimate portion sizes to the best of your ability; we'll start there.

 

[Richnev]

There are boiled eggs in the morning, I hate eggs but if I need to eat them I will choke them down or attempt to

I have not seen any cottage cheese around

I can get the milk, they have the little boxed milks, should I stay with chocolate or drink normal milk?

Yogurt few and far between

Cheese, Everyday they have alot of cheese sitting out

Tuna, is more plentyful than anything

meat/chicken/fish all I can say to this is yes because it varies daily

I am sorry that this is vague, but I am deployed and only have access to what is laid out at the chow hall

 

[Built]

That's okay, it's enough information. Go to FitDay - Free Weight Loss and Diet Journal and enter the foods you have available to you. Once you've done this, manipulate your choices so you get in about 15 x your bodyweight in calories (about 2700-2800 should be about your current maintenance), and of these, at least 225g are protein (about 1.5 x your lean mass in pounds) and at least 75g are fat (about 0.5 x your lean mass in pounds). Don't worry if much of this seems to come from tuna or protein shakes, or the meal timing. Just get the numbers to work out. I'd further suggest trying to get in at least 25g of fibre. Choose foods you WILL eat. I don't care if something's good for you - if you have to choke it down, it's not worth it.

Report back when you've done this, and ask about any challenges once you've completed the exercise.

Sound reasonable?

 

[Richnev]

Sounds good to me, I will go there and start working on it

 

[ExLe]

Richnev thank you for your service. Be safe and good luck on the bulking.

 

[bagram09]

i found that cheesecake, pancakes and cottage cheese helped me pack on serious weight and fast but thats just my own experience

 

[Built]

All good, calorie-dense foods.

 

[Shannon.Fitness]

You can attempt staying on a diet without requiring regular exercise, but good luck with that! Without a doubt, you are able to reduce weight with little actual exercise, but simply going for a prompt half hour walk frequently will likely make any diet plan much, significantly more effective. Physical exercise speeds your body’s metabolic processes, and lets you burn up fat a lot faster. But it’s still effortless to go to gym, enjoy an hour there and do nothing at all! This useful free weight-loss and exercise suggestions will highlight what it really is you have to be doing to achieve your weight plans while sitting down throughout the day carrying out a couple of workloads. Tips on avoiding fatal confusion that drown millions' weight loss dreams and quickly double the rate of your weight loss speed without plateauing!

 

[Built]

You can attempt staying on a diet without requiring regular exercise, but good luck with that! Without a doubt, you are able to reduce weight with little actual exercise, but simply going for a prompt half hour walk frequently will likely make any diet plan much, significantly more effective. Physical exercise speeds your body???s metabolic processes, and lets you burn up fat a lot faster. But it???s still effortless to go to gym, enjoy an hour there and do nothing at all! This useful free weight-loss and exercise suggestions will highlight what it really is you have to be doing to achieve your weight plans while sitting down throughout the day carrying out a couple of workloads. Tips on avoiding fatal confusion that drown millions' weight loss dreams and quickly double the rate of your weight loss speed without plateauing!

Thank you Yoda, and may The Force be with you.

 

[Justinbro]

Victor just recommended some good items to me, IDS Protein and Black Hole to increase appetite.