Tweaking diet please help

[Snivrad]

I am trying to add some lean body mass with no success
My stats are 6 ft 163 lbs. 8 to 9% B.F.
I lift on Mondays, Wednesdays and Fridays

My diet is something like this.

Meal 1
2 cups of cottage cheese
2 slices of whole grain toast with natural peanut butter
2 multi vitamin pills

Work out is here

Meal 2
2 cans of tuna with 2 table spoons of dressing and mustard
1 1/2 cups oats
2 flax seed oil capsules

Meal 3
About a 7 oz piece of chicken breast
1 1/2 cups of veggies (green beans, peas, or mixed carrots, broccoli and cauliflower)
2 flax seed oil capsules

Meal 4
About a 7 oz piece of chicken breast
1 1/2 cups of brown rice, or some other carbs
1 piece fruit - an apple, pear or banana

Meal 5
About a 7 oz piece of chicken breast
1 1/2 cups of veggies (green beans, peas, or mixed carrots, broccoli and cauliflower)
2 flax seed oil capsules

Meal 6
2 cups cottage cheese
1 1/2 cups oats

I sometimes eat lean ground beef or salmon in place of the chicken

This is alot of food for me. It takes alot for me to get the last 2 meals down.

My supplements are Creatine and L-Glutamine

Started lifting Jan. 1st. Weighed 175 lbs. at about 14 to 15% B.F.
I have been holding at 163 lbs. at about 8 to 9% B.F. for about 3 months

I have been thinking about taking some weight gainer like
N-Large 2 after my work out.
Would that help any?
Maybe more carbs?

Getting sick of eating and eating and not gaining

 

[aztecwolf]

what is the total macro and caloric count for your diet, we are basically the same in size, height, and weight i get around 3,250-3,500 calories with around a 50/35/15 split of carbs/pro/fat. I have been stuck at 160 for a couple weeks no though so i am gonna take a week off and start up hard again, maybe uppin the cals, ditch market weight gainers, it's just whey with lots of sugar in it. you can make your own with much healthier alternatives

 

[aztecwolf]

for meal 2, do you have a protein shake after you workout? I'd throw one in right after you workout and have that meal 2 about an hour after your wo is done

 

[Jodi]

Originally posted by Snivrad
I am trying to add some lean body mass with no success
My stats are 6 ft 163 lbs. 8 to 9% B.F.
I lift on Mondays, Wednesdays and Fridays

My diet is something like this.

Meal 1
2 cups of cottage cheese
2 slices of whole grain toast with natural peanut butter
2 multi vitamin pills

More carbs here. Maybe some fiber one and skim milk

Work out is here

Meal 2
2 cans of tuna with 2 table spoons of dressing and mustard
1 1/2 cups oats
2 flax seed oil capsules

Have whey protein here instead of tuna. You want fast digestion PWO

Meal 3
About a 7 oz piece of chicken breast
1 1/2 cups of veggies (green beans, peas, or mixed carrots, broccoli and cauliflower)
2 flax seed oil capsules

You need carbs here.

Meal 4
About a 7 oz piece of chicken breast
1 1/2 cups of brown rice, or some other carbs
1 piece fruit - an apple, pear or bannana

Add an EFA, preferably fish oil

Meal 5
About a 7 oz piece of chicken breast
1 1/2 cups of veggies (green beans, peas, or mixed carrots, broccoli and cauliflower)
2 flax seed oil capsules


Meal 6
2 cups cottage cheese
1 1/2 cups oats

I sometimes eat lean ground beef or salmon in place of the chicken

This is alot of food for me. It takes alot for me to get the last 2 meals down.

My supplements are Creatine and L-Glutamine

Started lifting Jan. 1st. Weighed 175 lbs. at about 14 to 15% B.F.
I have been holding at 163 lbs. at about 8 to 9% B.F. for about 3 months

I have been thinking about taking some weight gainer like
N-Large 2 after my work out.
Would that help any?
Maybe more carbs?

Getting sick of eating and eating and not gaining

Definately more carbs. Just increase the portions even though it can be difficult to eat more, that is what you have to do if you want the size What are the macros and why do you only workout 3 days a week?

 

[Snivrad]

I am not sure what my macros are. I know that is probably a bad thing.

And as far as working out only 3 days a week. I read that one should have recovery time between work outs. And in that article it suggested 3 days a week. Is that too little??

 

[aztecwolf]

yeah whats wrong with workin out 3 days a week?

 

[Snivrad]

I am going to add a protein shake after my work out, and keep all 6 meals like aztecwolf mentioned.

I am also going to add more carbs.
Ill try this for a month and see what happens.