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  1. #1
    HammerCurler's Avatar
    HammerCurler is offline Associate Member
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    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
    7:30am
    6 Egg Whites
    1-2 Whole Eggs
    1/2 Cup Oats Microwaved
    (w/ glass of water or juice)

    10-10:30am
    Whey Protein Shake w/ 1 TBLS Natty PB

    12:30-1pm
    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 12:25 PM.

  2. #2
    slizzut's Avatar
    slizzut is offline Senior Member
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    STANDARD CAPS

    Quote Originally Posted by HammerCurler
    20 yrs old, 6'1" 180lbs, my ultimate goal would be to put on 20-30lbs in 1 year.

    7:00am wake up
    7:30am
    6 Egg Whites
    1-2 Whole Eggs
    1/2 Cup Oats Microwaved
    (w/ glass of water or juice)

    LOSE THE WHOLE EGGS (THATS MIXING CARBS AND FAT) AND ADD MORE WHITES

    10-10:30am
    Whey Protein Shake w/ 1 TBLS Natty PB

    MAKE THIS 2 TBLSPOONS (15g OF FAT)

    12:30-1pm
    1 Can Tuna/or 1 Can Chicken
    3/4 Cup Brown Rice

    THIS IS OK, IF ITS JUST 1 CAN OF TUNA I WOULD MAKE IT 1.5-2 CANS BECAUSE 1 CAN IS JUST AROUND 32 GRAMS OF PROTEIN, I'M NOT SURE ABOUT CANNED CHICKEN

    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)

    GOOD

    PPWO 1 Hour after PWO Shake (6-6:30pm)
    1 Cup Lean Ground Beef
    3/4 Cup Brown Rice

    THIS IS FINE AS LONG AS YOU MAKE SURE THE GROUND BEEF REALLY IS COMPLETELY LEAN

    2.5-3 Hrs later (9:30pm)
    Whey Shake (50g Protein)
    1 TBLS Natty PB

    YOU SHOULD MAKE THIS MEAL REAL FOOD BECAUSE YOU HAVE A LIQUID MEAL AFTER IT. TRY 1.5-2 CANS TUNA AND ALMONDS.

    11-11:30(right before bed)
    Whey Shake (i can't afford the slow releasing Protein or Casein or whatever)
    1TBLS Flaxseed Oil

    GOOD.

    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.

  3. #3
    HammerCurler's Avatar
    HammerCurler is offline Associate Member
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    Quote Originally Posted by slizzut
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    Thanks slizzut! Anyone else? Suggestions? My biggest worry is the lack of calories.

    When should my last carb meal be ? just my PPWO meal?
    Last edited by HammerCurler; 02-15-2005 at 09:57 AM.

  4. #4
    HammerCurler's Avatar
    HammerCurler is offline Associate Member
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    Should I up my Carbs, and when? I need about 500 more calories for bulking.

    See attached diet & values
    Attached Thumbnails Attached Thumbnails Critique and Help Please - My Diet-untitled.jpg  

  5. #5
    carbs-rule is offline Associate Member
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    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.

  6. #6
    HammerCurler's Avatar
    HammerCurler is offline Associate Member
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    bump for calorie increasing suggestions

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