I’ve been playing around with my diet for a bit, in an attempt to gain some lean muscle mass- what do you think of it? I’m not into the idea of bulking/ cutting, and wanna have a diet which can be maintained throughout the year. Stats- 130lb, 5ft 10, 18 year old. It’s near enough 3000 calories (which for my stats I personally think is a lot,) but I’m having to do loads of fast walking on top of training…
(Calories/ Carbs/ Protein/ Fat)
Wake Up; 8.00am
Meal 1; 9.30 am
Weight-Gainer Shake
80g Oats
1 Medium Banana
Tbsp Peanut Butter
Scoop Whey Powder
200ml Skimmed Milk
200ml Water
Cup of Black Coffee
635/ 81/ 43/ 16/ 8
Meal 2; 12.30 am
2 Medium Egg Whites
2 Medium Eggs
2 Slices Wholemeal Multigrain Bread
80g Tomatoes
80g Lettuce
Tbsp Half-Fat Mayonnaise
Tbsp BBQ Sauce
443/ 43/ 32/ 16
Meal 3; 2.45pm
100g Oats, cooked with water
Tuna Salad;
100g Tuna
20g Red Onion
20g Red Pepper
Tbsp Half-Fat Mayonnaise
537/ 74/ 37/ 10
Meal 4 (Pre-Train); 4.15pm
1 Medium Banana
Tsp Creatine Powder mixed with 200ml water
Cup of Black Coffee
95/ 22/ 1/ 0
TRAIN 4.30pm - 5.30pm
Meal 5 (Post-Workout); 5.45pm
Scoop Whey Powder
30g Dextrose
30g Crushed Weetabix
Tsp Creatine
500ml Water
323/ 50/ 27/ 2/ 3
Meal 6; 7.30pm
120g Turkey Breast
300g Sweet Potato w/ 20g Peanut Butter Melted Over
100g Green Beans
80g Carrots
Not to knock you or anything but I highly doubt a high school senior/college freshman has the focus/money/or ability to eat like that every day. Don’t pick 1 day that looks good on paper and call it your diet. Overanalyzing the food you eat when you’re just starting to lift is a great pitfall of many beginners. You have all this planned out to a tee then think that you’re eating a lot.
For your stats with lifting thats most likely nothing more than maintenance calories. Less analyzing more eating. Just try and roughly add up calories and protein for now. Protein you want at between 1.3-2x your BW in gs (wide range but thats because it varies per person) and calories id go up to 3500 calories and if it seems like you’re gaining fat after a few weeks just cut back and go for another few. Diet doesn’t instantly change you.
[quote]Skrussian wrote:
Not to knock you or anything but I highly doubt a high school senior/college freshman has the focus/money/or ability to eat like that every day. [/quote]
That’s encouraging. Someone actually put some planning and thought into his diet, and that’s the first thing you say? he even has 53 grams a fiber, what 18 year old counts fiber?
OP, That looks like a hell of a plan. How about instead of asking us how it looks, why don’t you try it, and come back in two months, or longer, and tell us how it is working out for you?
Dedicate yourself and listen to your body, adjust as needed, and train hard. FWIW, if you up anything at this point, increase your protein, get up to 250 grams a day, that will give your another 200 calories.
[quote]Skrussian wrote:
Not to knock you or anything but I highly doubt a high school senior/college freshman has the focus/money/or ability to eat like that every day. Don’t pick 1 day that looks good on paper and call it your diet. Overanalyzing the food you eat when you’re just starting to lift is a great pitfall of many beginners. You have all this planned out to a tee then think that you’re eating a lot.
For your stats with lifting thats most likely nothing more than maintenance calories. Less analyzing more eating. Just try and roughly add up calories and protein for now. Protein you want at between 1.3-2x your BW in gs (wide range but thats because it varies per person) and calories id go up to 3500 calories and if it seems like you’re gaining fat after a few weeks just cut back and go for another few. Diet doesn’t instantly change you.[/quote]
I’ve actually been doing this sort of thing since May. I’m just currently messing around with macros and calories at the minute, so as to see what works. It’s not an example of one day; I eat different foods every day (except for breakfast,) but the macros/ cals etc. are essentially the same on each. In regards to money and ability, I’ve always been a pretty good cook, and the stuff really isn’t all that expensive (around £40 - £50 a week on food; not even half my weekly budget.) In terms of focus, I know just how important diet is when it comes to bodybuilding, which is why I am so focused when it comes to food.
Thanks for your advice though in terms of upping the calories; I’ve been trying to figure out how many I need a day so as to gain about 1lb a week, but so far, with my current diet, I havn’t been successful yet- I’m having to do about 4 or 5 hours of fast walking a day (on top of 4 days of training a week,) which is why I’ve been re-calculating calories…
So what results are you getting? Are you gaining muscle, losing fat? How has your body changed in the last 5 months, what about the last month? If you’re 130# at 5’10" it’s my guess you would like to be bigger. Without knowing how fast you are gaining now, I couldn’t say how much you should adjust your diet but it’s probably safe to say that you should probably eat more.
looks decent, maybe a little short on fats, the pause between your last ‘real’ meal and your workout could be a bit too long and 3000 is not too much but if you’re gaining everything should be fine
[quote]Skrussian wrote:
Not to knock you or anything but I highly doubt a high school senior/college freshman has the focus/money/or ability to eat like that every day. Don’t pick 1 day that looks good on paper and call it your diet. Overanalyzing the food you eat when you’re just starting to lift is a great pitfall of many beginners. You have all this planned out to a tee then think that you’re eating a lot.
For your stats with lifting thats most likely nothing more than maintenance calories. Less analyzing more eating. Just try and roughly add up calories and protein for now. Protein you want at between 1.3-2x your BW in gs (wide range but thats because it varies per person) and calories id go up to 3500 calories and if it seems like you’re gaining fat after a few weeks just cut back and go for another few. Diet doesn’t instantly change you.[/quote]
I did as a freshman. Don’t knock him–we finally have a good base diet instead of the newbie “1 stick celery for breakfast, 1 chicken breast-lunch, and house salad for pre-bed” diet. Hell, I don’t care if it IS only one of his days, at least it doesn’t hurt my brain to read it.
that being said, what results are you getting? If you’re not going up in weight, you need more. You may be a Berardi kid (uber-fast metabolism) if you’re not getting any weight gain, and then you’ll have to add more.
Good post, watermelon. That looks like an excellent plan for your diet and I encourage you to keep breaking your ass in the gym and eating right. Whereabout in Ireland are you? I just came back from spending a few months in Galway and Dublin - loved it. Good luck!