02-14-2005, 11:21 AM #1
Critique and Help Please - My Diet
20 yrs old, 6'1" 180lbs, my ultimate goal would be to put on 20-30lbs in 1 year.
7:00am wake up
6 Egg Whites
1-2 Whole Eggs
1/2 Cup Oats Microwaved
(w/ glass of water or juice)
Whey Protein Shake w/ 1 TBLS Natty PB
1 Can Tuna/or 1 Can Chicken
3/4 Cup Brown Rice
Workout between 2&3 pm
PWO (5:00pm) (within 20 minutes of end)
Whey Shake (50g's protein)
Dbl dextrose (don't have this yet, waiting to ship in from US)
PPWO 1 Hour after PWO Shake (6-6:30pm)
1 Cup Lean Ground Beef
3/4 Cup Brown Rice
2.5-3 Hrs later (9:30pm)
Whey Shake (50g Protein)
1 TBLS Natty PB
11-11:30(right before bed)
Whey Shake (i can't afford the slow releasing Protein or Casein or whatever)
1TBLS Flaxseed Oil
First of all I think one of my problems is too many shakes throughout the day - I should probably be replacing the 9:30pm shake with actual solid food.
I think all of this only comes out to around 2500-Calories. I need 3500 or so to bulk. What i'm asking is: Where/when/what should I add in here to get my caloric intake up to 3500? I think i'm good for protein with around 350g? Should I replace the 9:30pm shake with solid food? More Meals?
Thanks for any suggestions. I want to get this fixed ASAP so I can actually start gaining some weight (It's been a month now working out HARD, and my body weight hasn't changed (i think it has even dropped) - my body looks better (harder, less fat), but overall I don't look much bigger)
PS I'm a student on a limited budget, therefore I don't have $$ to be buying all sorts of EFA's and different types of protein powder. I don't mind eating the same type of food each day, everyday.
Last edited by HammerCurler; 02-14-2005 at 11:25 AM.
02-14-2005, 11:52 AM #2
Originally Posted by HammerCurler
02-14-2005, 05:01 PM #3Originally Posted by slizzut
When should my last carb meal be ? just my PPWO meal?
Last edited by HammerCurler; 02-15-2005 at 08:57 AM.
02-15-2005, 09:04 AM #4
Should I up my Carbs, and when? I need about 500 more calories for bulking.
See attached diet & values
02-15-2005, 12:54 PM #5Associate Member
- Join Date
- Jul 2004
I don't think you have to lose the whole eggs. Mixing carbs and fat has not shown much evidence to store fat more, unless there is a lot of saturated fat, or a ton of fat in general. Two yolks aren't going do do much.
02-16-2005, 02:54 PM #6
bump for calorie increasing suggestions
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