Autoregulation for Nutrition

Training
1

I would first like to state even though I have trained for two years, I still consider myself a newb and am willing to take in any advice given to me. that said, here is a diet that I have been able to sustain quite easily.

Breakfast: 1 cup of oatmeal
2 cups of milk
combinations of eggs or egg whites depending on what I feel like eating. Also sometimes, a scoop of whey protein powder

Sandwich of:
4 tbsp. of peanut butter
2 slices of whole wheat bread
3 slices of deli turkey(the ones which are thick and are 5g protein per slice)

sandwich of:
4 tbsp of peanut butter
2 slices of whole wheat bread
1 cup of cottage cheese
or
4 tbsp of peanut butter
1 6 oz can of tuna
1 cup of cottage cheese
this meal is the one which I alter the most in amounts but it usually revolves around the same items.

dinner:
50 g of some lean meat: chicken, for now. but soon maybe steak, and definitely fish.

Before bedtime: protein shake

by some miracle if someone EXPERIENCED tweaks my diet, thank you. but my main question is in the topic: how do you suggest I customize my diet to my goals after the tweaks? I am currently 160 lb 12% bf(i’ve stayed the same I know) striving for a never-ending gain more muscle and become more cut as the days and years go by.

Am I doomed to play around with all sorts of combinations of macros(some of you may post CT’s fat loss or eating for maximum muscle but I have been scolded by some people who tell me I have to eat more calories than that to grow), or are there more specific guidelines or signs I can follow to determine how I should tweak my diet for myself?

I would usually ask for further tweaks from people to my diet but I’ve learned only you know your body best and only you know what it necessary to improve more and more each day, not a personal trainer, not your friend, not the biggest bodybuildery you know, you.

And plus, how are you going to know what’s best for you if you choose the most experienced expert’s advice rather than go the journey to find what’s best for you?(no, I’m not talking about aimlessly trying all the diets across the forums and the internet, but really searching and striving to learn what’s best for your body, not what someone says is best for your body.) Thank you for your time.

2

Allergic to vegetables/fruit?

3

[quote]Marther wrote:
Allergic to vegetables/fruit?[/quote]

I was going to ask the same thing. Also your having 50g of meat at dinner. 50g=about 2 oz. That is a very small amount.

4

oh my bad. sorry, 50 g of protein, not 50 g weight hehe.

5

I assume you are trying to grow yeah?

You can always use www.fitday.com and find out exactly how much you’re eating. Adjust from there.

I would add more protein and vegetables first. Maybe another 75g/day (protein), or 300cals. Adjust carbs after that if you’re getting soft. If you’re still stagnant increase with more vegges/fruit.

6

[quote]Marther wrote:
Allergic to vegetables/fruit?[/quote]

it was a cutting diet I was on. but after going to the beach, it’s back with bulking and fruit galore. mmmmmmmmm

7

[quote]Darkane wrote:
I assume you are trying to grow yeah?

You can always use www.fitday.com and find out exactly how much you’re eating. Adjust from there.

I would add more protein and vegetables first. Maybe another 75g/day (protein), or 300cals. Adjust carbs after that if you’re getting soft. If you’re still stagnant increase with more vegges/fruit. [/quote]

I have. Huh, that’s a first. Usually people tell me to add protein, carbs, or fat, etc. But good advice. 75 more?! I’m already eating 250 g of protein!

8

[quote]vcjha wrote:
Marther wrote:
Allergic to vegetables/fruit?

it was a cutting diet I was on. but after going to the beach, it’s back with bulking and fruit galore. mmmmmmmmm

[/quote]

There’s no better time to load up on veges than a fat-loss phase.

9

I get that you are trying to gain weight, but I personally prefer to seperate my carbs and fats. Morning and early after noon=carbs. Evening=fat. IMO milk sucks, but if it works for you, hey its cheap and easy calories. EAt more meat during the day. Save your peanut butter for the evenings and eat more turkey or other meats during the day. Im not much of a grains guy so Id prefer to have fruit or rice with those meals instead of bread.

10

[quote]vcjha wrote:

I have. Huh, that’s a first. Usually people tell me to add protein, carbs, or fat, etc. But good advice. 75 more?! I’m already eating 250 g of protein!

[/quote]

250 is not that much man.

11

[quote]HK24719 wrote:
vcjha wrote:
Marther wrote:
Allergic to vegetables/fruit?

it was a cutting diet I was on. but after going to the beach, it’s back with bulking and fruit galore. mmmmmmmmm

There’s no better time to load up on veges than a fat-loss phase.[/quote]

you’re right.

12

[quote]mch60360 wrote:
I get that you are trying to gain weight, but I personally prefer to seperate my carbs and fats. Morning and early after noon=carbs. Evening=fat. IMO milk sucks, but if it works for you, hey its cheap and easy calories. EAt more meat during the day. Save your peanut butter for the evenings and eat more turkey or other meats during the day. Im not much of a grains guy so Id prefer to have fruit or rice with those meals instead of bread. [/quote]

wow great advice. hmm just curious when you meat, does it taste good or are all of us doomed to paper meat?

13

[quote]mch60360 wrote:
I get that you are trying to gain weight, but I personally prefer to seperate my carbs and fats. Morning and early after noon=carbs. Evening=fat. IMO milk sucks, but if it works for you, hey its cheap and easy calories. EAt more meat during the day. Save your peanut butter for the evenings and eat more turkey or other meats during the day. Im not much of a grains guy so Id prefer to have fruit or rice with those meals instead of bread. [/quote]

sorry, realized I wasn’t finished. So I guess carbs mostly during the first half, and more meat during the first half, and predomninantly meat and peanut butter for the second half? you’re right come to think of it, cottage cheese and rice with pieces of fruit seems like a delicious dish!

14

[quote]MEYMZ wrote:
vcjha wrote:

I have. Huh, that’s a first. Usually people tell me to add protein, carbs, or fat, etc. But good advice. 75 more?! I’m already eating 250 g of protein!

250 is not that much man.[/quote]

wah, how much do you eat? it is for me considering I weigh only 162.