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  1. #1
    rugbyking's Avatar
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    gaining lbs diet what do you think

    6:30 Wake up
    2 scoops ON whey shake in 10 oz skim milk
    7:15 breakfest
    6 egg whites scrambled
    1 flour tortilla
    2 handfulls of shredded cheese
    small amount of pace hot salse
    2 cups skim milk

    10:00
    2 cans tuna / light miracle whip/ pickle relish

    12:00 Varies (work in hospital and we get all different stuff from drug reps everyday. Usually eat chicken or steak for meat source)

    2:00 Detour Bar

    4:00 Homemade shake
    1 banana
    1 cup oatmeal
    1 tbsp peanut butter
    1tbsp honey
    2 cups skim milk
    2 scoops ON whey
    1 tbsp flax seed oil

    7:00 workout

    8:00 PWO shake
    same as 4:00 shake w/o flax seed oil

    9:00 Dinner
    1 chicken brest
    1 cup green beans

    I would say this is a typical day sometimes i have more like 3 cans of tuna or sometimes a little less. In terms of gaining weight could you please make some suggestions on ways to manipulate my food intake timeing and portions. Any help would be apprecieated

    oh by the way im
    6'0 200 lbs

  2. #2
    bad_man's Avatar
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    You food combinations are not very good. This might help you gain weight but that weight might be fat.

    1) eat protein at every meal.
    2) eat fat OR carbs at every meal, but never both.

    DO you know your totals for daily protein, fat, and carbs?

  3. #3
    rugbyking's Avatar
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    i try to have between 300 - 400 g protein
    carbs i never really counted

  4. #4
    bad_man's Avatar
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    Start counting. If you want to gain muscle mass you're going to have to make sure your putting the right amounts of food in your body.

    Who's that in your avatar?

  5. #5
    rugbyking's Avatar
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    Some hot ass girl who i wish i knew
    what about my diet would you recommend that i change

  6. #6
    bad_man's Avatar
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    Start by following my previous two points. You have both carbs and fats in several meals. And for dinner you don't have either.

  7. #7
    rugbyking's Avatar
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    for my cans of tuna- how about i split them apart and put them in a flour tortilla w/ cheese and eat 2 throughout the day ( 1 can per taco)
    for dinner i forgot to add 2 cups skim milk so there are some carbs
    there are carbs and protein in breakfest
    everything has pro/ carbs in it now

  8. #8
    bad_man's Avatar
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    tortilla + cheese = carbs + fat = big fat belly.

    milk = soft drink with calcium = too much sugar

  9. #9
    rugbyking's Avatar
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    ok
    for my shakes what do i use then ?
    water + choc mint= me throw up

    how about the 2 cans of tuna and some pasta shells?
    maybe with some cheese cut up
    maybe 1 cup of shells?

    do you just drink all water ? no milk at all??

  10. #10
    bad_man's Avatar
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    IN CAPS

    Quote Originally Posted by rugbyking
    ok
    for my shakes what do i use then ?
    water + choc mint= me throw up

    BE A MAN. ACTUALLY, THIS IS WHAT I USE AND I LIKE IT. IF IT TASTES BAD, TRY A DIFFERENT FLAVOR OR A DIFFERENT BRAND.

    how about the 2 cans of tuna and some pasta shells?
    maybe with some cheese cut up
    maybe 1 cup of shells?

    THIS HAS BOTH CARBS (PASTA) AND FAT (CHEESE). YOU DON'T WANT TO HAVE BOTH CARBS AND FAT IN THE SAME MEAL. IF THIS IS FAT FREE CHEESE THEN IT'S OK.

    do you just drink all water ? no milk at all??

    MILK IS FOR BABIES.
    OVERALL, YOU NEED MORE FAT. MAKE THREE OF YOUR MEAL PROTEIN/FAT.

    YOUR SHAKE SUCKS. FOR PWO, JUST USE 40g OF WHEY AND 80g OF DEXTROSE MIXED WITH WATER.

  11. #11
    bad_man's Avatar
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    and get rid of your detour bar.

  12. #12
    rugbyking's Avatar
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    what do you use for dextrose
    do you buy dextrose powder or do you use fruit juice

  13. #13
    rugbyking's Avatar
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    ill go home and try to readjust my diet and write down the pro/carb/fat count
    i apprecieate your help and ill post up update tommorrow of the changes.

  14. #14
    bad_man's Avatar
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    I feel generous today.

    Try this

    7:15
    12 egg whites scrambled
    1 flour tortilla
    2 handfulls of FAT FREE shredded cheese
    small amount of pace hot salse

    10:00
    1 can tuna / REGULAR (FULL FAT) miracle whip

    1:00 Varies
    Chicken
    Veggies
    Low GI carb (yams, brown rice, oatmeal)

    4:00
    1 can tuna / REGULAR (FULL FAT) miracle whip

    7:00 workout

    8:00 PWO shake
    2 scoops ON whey shake in water
    1/2 cup dextrose

    9:00 Dinner
    1 chicken breast
    1 cup green beans
    1 cup brown rice or 1 yam

    11:30
    chicken
    Flax Oil
    veggies

  15. #15
    rugbyking's Avatar
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    one other thing
    they have this new milk out by me called
    carb countdown 12g protein 3g carb
    would that be an ok solutions??

  16. #16
    rugbyking's Avatar
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    i need to get to the gym sooner cause i like to go to bet like at 10pm so 11:30 would be horrible for me

    btw thx for the menu that helps a ton

  17. #17
    rugbyking's Avatar
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    an0ther ? would seasonings like for my chicken be allowed cause they have sugar and carbs??

  18. #18
    bad_man's Avatar
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    Quote Originally Posted by rugbyking
    one other thing
    they have this new milk out by me called
    carb countdown 12g protein 3g carb
    would that be an ok solutions??
    I've seen it. Never tried it. I'd say it's ok as long as you account for it in your diet plan.

  19. #19
    bad_man's Avatar
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    Quote Originally Posted by rugbyking
    i need to get to the gym sooner cause i like to go to bet like at 10pm so 11:30 would be horrible for me

    btw thx for the menu that helps a ton
    If you can, that would be best. Ideally, you want to have your PWO shake immediately after lifting. Then about an hour later you want some slow burning protein (e.g. chicken) and a low GI carb (e.g. yams). Then you want to have protein/fat just before bed.

  20. #20
    bad_man's Avatar
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    Quote Originally Posted by rugbyking
    an0ther ? would seasonings like for my chicken be allowed cause they have sugar and carbs??
    See my comment about the low carb milk. It depends on how much sugar and how much carbs.

  21. #21
    rugbyking's Avatar
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    im all set to try this diet out
    i went to the grocery store last night and got what foods i needed
    i started out this morning with a 12 egg white burrito and no milk or protein shake
    i feel a bit hungrier than usual at the moment
    ill see how the rest of the day goes

  22. #22
    SwoleCat is offline AR Hall of Fame
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    I'd be using something other than a white processed flour tortilla, but that's just me. Oatmeal is a far better choice.


    ~SC~

  23. #23
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    i just use a tortilla so i can make it like a breakfest burito from mcdonalds but healthier

    If i change to oatmeal , how much, 1/2 cup, 1 cup ???

  24. #24
    bad_man's Avatar
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    Yeah, I missed this. Regular flour tortillas are high in both carbs and fat. They have both low carb and low fat versions. If you're stuck on using them, make sure they fit into your plan.

  25. #25
    SwoleCat is offline AR Hall of Fame
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    Yeah, make no mistake about it, bad_man had some very good suggestions for you and I was not trying to "over-step" his instruction. I just felt a lower gi first thing a.m. would be better off for you. I'd start w 1/2 cup cooked w/1 cup of water, it's 150kcals....about the same as a tortilla would be, but far better.

    ~SC~

  26. #26
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    Thumbs up

    the ones i use have 4g of fat i think??
    thx for the suggestion
    ill switch it up from time to time so i dont get sick of either of them

  27. #27
    SwoleCat is offline AR Hall of Fame
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    The 4g's of fat is not bad, as oats even have some fat, but the fat is of a diff KIND, and one is processed w/a higher gi than the other.

    ~SC~

  28. #28
    rugbyking's Avatar
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    if i switch to oatmeal could what would be acceptable items to mix with it to make it taste decent?

  29. #29
    bad_man's Avatar
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    Splenda, cinamon.

  30. #30
    rugbyking's Avatar
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    do you think that i am getting enough protein with this meal
    possibly throw in some shakes with a meal or something?
    its right around 300g protein
    just wondering

  31. #31
    bad_man's Avatar
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    The following statement applies to dieting in general...

    Give it a try and see how it goes.

    300g of protein puts you at 1.5g per pound of total body weight. I don't know what your bodyfat % is but you're obviously over 1.5g per pound of LBM. Give it a try for a few weeks and see how you respond. If you don't grow, you may want to increase it. If you gain too much fat, you may want to cut back.

  32. #32
    rugbyking's Avatar
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    sounds great to me , i actually just went and ate my 10:00 can of tuna
    so ill see how it goes
    from the foods listed and the meal plan you set up i think compared to what i was eating i will lean out a bit !!
    for the veggies you didnt list any quanties
    i made 2 cups of string beans to go with my 1 cup of brown rice and chicken
    they are really low in carbs so i can prolly load up on those right?

  33. #33
    SwoleCat is offline AR Hall of Fame
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    Lots of fiber basically.

    ~SC~

  34. #34
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    Yup, eat all veggies you want.

  35. #35
    SwoleCat is offline AR Hall of Fame
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    W/the exception of corn/carrots/peas.

    ~SC~

  36. #36
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    so basically beans an broccoli? yum yum

  37. #37
    bad_man's Avatar
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    Quote Originally Posted by rugbyking
    so basically beans an broccoli? yum yum
    You might want to buy a bottle of beano.

  38. #38
    SwoleCat is offline AR Hall of Fame
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    Or a small pallet.


    ~SC~

  39. #39
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    its only 10:30 and im hungry again. that can of tuna did crap to suppress my hunger
    i think my body is used to eating a larger breakfest so it will take some adjusting

  40. #40
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by rugbyking
    its only 10:30 and im hungry again. that can of tuna did crap to suppress my hunger
    i think my body is used to eating a larger breakfest so it will take some adjusting
    U just had plain tuna? No fats w/it??

    ~SC~

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