New guy looking for some info

[jamyjamjr]

hi, im looking for canadian that know there stuff when it comes to proper diet, nutrition, cycles and products. I'm hopning to make long trm friends, and share advice. Please feel free to add me or msg me.

you need to start your own thread budd. cant be hijacking other peoples threads... start ur own thread....

[Newbie1819]

Its been three weeks already but I've only gained back about 2-3 pounds...I have like 16 to go...

[jamyjamjr]

Because I am an Ectomorph, Milos according to the video suggests intake 1.5-2g per pound of protein a day. So anywhere close to 260g's of Protein. To me that just seems almost impossible. With a lift in the morning and a run in the evening I'm trying to figure out what I could possibly eat and when that enable me to do that. Excuse my inexperience, but I feel like I've been open to a whole new realm and I have so much to learn in such little time.

i eat anywhere from 350-420g of protien in a day.. if i can do it, anyone can...

[Newbie1819]

6-8 meals? Is there time?
I'm up at 9

- eat breakfast
- head to the gym
- start around 10-10 30
- get out of there at 12 30-1, have a shake at the gym right after
- have lunch around 1 30-2 by the time I make it
- nap or do errands
- snack(shake)
- around 5 or 6 I workout again
- dinner anywhere from 8-9
- possibly a snack before bed

Now thats an ideal day but it doesn't always work out like that. I really have to put on 15lbs of muscle by the beginning of October. Is it possible? And how?

[Phate]

6-8 meals? Is there time?
I'm up at 9

- eat breakfast
- head to the gym
- start around 10-10 30
- get out of there at 12 30-1, have a shake at the gym right after
- have lunch around 1 30-2 by the time I make it
- nap or do errands
- snack(shake)
- around 5 or 6 I workout again
- dinner anywhere from 8-9
- possibly a snack before bed

Now thats an ideal day but it doesn't always work out like that. I really have to put on 15lbs of muscle by the beginning of October. Is it possible? And how?

you could eat every hour if needed, but i think every 2 hours is sufficient

why do you need to do this?

[D7M]

6-8 meals? Is there time?
I'm up at 9

- eat breakfast
- head to the gym
- start around 10-10 30
- get out of there at 12 30-1, have a shake at the gym right after
- have lunch around 1 30-2 by the time I make it
- nap or do errands
- snack(shake)
- around 5 or 6 I workout again
- dinner anywhere from 8-9
- possibly a snack before bed

Now thats an ideal day but it doesn't always work out like that. I really have to put on 15lbs of muscle by the beginning of October. Is it possible? And how?

first, what do you do? (do you not have a job?)

second, why are you in the gym for 2 hours in the am, then another ~2hours in the pm?

then, if you're serious about getting your diet straight, you need to learn to prepare meals in advance and get them packed away in tupperware.

finally, don't eat "snacks". Eat meals.

[Newbie1819]

first, what do you do? (do you not have a job?)

second, why are you in the gym for 2 hours in the am, then another ~2hours in the pm?

then, if you're serious about getting your diet straight, you need to learn to prepare meals in advance and get them packed away in tupperware.

finally, don't eat "snacks". Eat meals.

I am a pro athlete, I thought I made that clear in my first post...This is was I do...a large part of my occupation?

[jamyjamjr]

I am a pro athlete, I thought I made that clear in my first post...This is was I do...a large part of my occupation?

what kinda athletics??

i use the basic pro-complex and add carbs as needed

[Newbie1819]

Is 15lbs of good weight realistic?

[Newbie1819]

Jamy, standard Pro Complex or Pro Complex Gainer?

[Newbie1819]

-Ok well I just had a 1 cup of Oatmeal uncooked which is equivalent to three packages and I'm full!! I'm typing right now and staring at a bowl of boiled eggs in front of me, there's no way I can crush 12 of them before I head to the gym a few maybe? I almost feel like I'd throw up eating anymore?

-Jamyjamrjr - Awesome, I ordered a big thing of Pro Complex and now I have that and the Cytogainer. Some nice variety.

-350-420g? Amazing, I applaud, but how?? I crushed around 200 yesterday, but that was with three shakes of muscle milk(not the highest amount of protein in a shake). Did Milos mean 1.5g-2g per each pound you weigh or each lean mass pound you weigh?

[jamyjamjr]

60-80g per serving, 6 serving a day..

[Newbie1819]

Everyday or just on two a days? What about when I'm on one a day or even on my off days. I feel like on a day off I could really do some damage cause I'm not using anything, no?

If I pump that much protein in me with my training can put on 15-20 pounds this in and half months??

[jamyjamjr]

didn't say you needed that much protien.. are u cycling????

[Newbie1819]

I'm not currently cycling. I was thinking about it, I mentioned it in my original post. My concern is to get close to 200lbs(currently at 183) but everyone said that my diet is the issue...

Sorry I meant to say 5 and a half months above...that how much time i have

[jamyjamjr]

i think we can do 15lbs clean in 6 months.. yea...

again, what kind of athletics do you do???

this is important for your diet...

[Newbie1819]

Really?! I have the hardest time in the world gaining weight! I am a pro hockey player...

[jamyjamjr]

well, that explain alot bro...

[jamyjamjr]

watch these vidoes and then do some math for me

So you wanna learn how to Diet?
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[Newbie1819]

I would say my workouts would vary on a daily basis. Do you want me to do it for each day of the week?

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
???

[jamyjamjr]

take your bmr and multiply it by 1.725

[Newbie1819]

My BMR= 66 + ( 6.23 x 183 ) + ( 12.7 x 72 ) - ( 6.8 x 24 )
My BMR = 1957.29

1957.29 x 1.725 = 3376.32

Mondays and Fridays I lift and do some sort of sprints and/or plyos
Tuesdays and Thursdays I lift and run long distance(40+mins) but will be moving to intervals in a few weeks(800's, 400's, 200's)
Wednesdays lift
Some Sundays I'll run distance(40+mins)

[jamyjamjr]

i would put you on a 3800kcal diet man...

[jamyjamjr]

watch the videos and post up a new diet when your done

[Newbie1819]

I just finished watching them...I'll post up what I ate today in a couple hours...

[jamyjamjr]

ill be waiting

[Newbie1819]

Ok here we go...I dont have all the macros just protein. If you want the rest just tell me.

First meal at 9
-1 cup of Oatmeal - 9g
-3 egg whites - 11 g


lift
-shake (35g)


lunch
-2 Turkey and ham (two slices each) sandwiches on wheat with thin slices of cheddar with jalapenos and lettuce. Light mayo and mustard
(41g)
-cup and a half of chickpeas with grape tomatoes onion and oil and vinegar
(23g)


-1 cup of jogurt with raspberries, blueberries, blackberries
(8g)
-cup of chick peas again with the above
(15.5g)

dinner
-1 cup of white rice (4.4g)
-3 cups of beef (120g)- 1 cup = 8 ounces, Milos Sarvec stated roughly 20-25g of Protein in every 4 ounces of meat

-shake (35g)

Total grams of Protein accumulated is 294g

I think I'm right but again I could be wrong

[jamyjamjr]

Ok here we go...I dont have all the macros just protein. If you want the rest just tell me.

First meal at 9
-1 cup of Oatmeal - 9g
-3 egg whites - 11 g


lift
-shake (35g)


lunch
-2 Turkey and ham (two slices each) sandwiches on wheat with thin slices of cheddar with jalapenos and lettuce. Light mayo and mustard
(41g)
-cup and a half of chickpeas with grape tomatoes onion and oil and vinegar
(23g)


-1 cup of jogurt with raspberries, blueberries, blackberries
(8g)
-cup of chick peas again with the above
(15.5g)

dinner
-1 cup of white rice (4.4g)
-3 cups of beef (120g)- 1 cup = 8 ounces, Milos Sarvec stated roughly 20-25g of Protein in every 4 ounces of meat

-shake (35g)

Total grams of Protein accumulated is 294g

I think I'm right but again I could be wrong

i need all the macros to start.. use fitday.com to find them

[jamyjamjr]

Ok here we go...I dont have all the macros just protein. If you want the rest just tell me.

First meal at 9
-1 cup of Oatmeal - 9g
-3 egg whites - 11 g not enough calories here, i'd up to 1 egg, 7 egg whites


lift
-shake (35g)


lunch
-2 Turkey and ham (two slices each) sandwiches on wheat with thin slices of cheddar with jalapenos and lettuce. Light mayo and mustardomit chedder and ham
(41g)
-cup and a half of chickpeas with grape tomatoes onion and oil and vinegar
(23g)add protien


-1 cup of jogurt with raspberries, blueberries, blackberries unless this is pwo, omit the whole thing
(8g)
-cup of chick peas again with the above
(15.5g)

dinner
-1 cup of white rice (4.4g)
-3 cups of beef (120g)- 1 cup = 8 ounces, Milos Sarvec stated roughly 20-25g of Protein in every 4 ounces of meat 120g of protien in one sitting is too much, try to keep it at 80g

-shake (35g)

Total grams of Protein accumulated is 294g dont think this is right...

I think I'm right but again I could be wrong

we've got a little bitta work to do.. i can tell u off the bat that your starving yourself...

[Newbie1819]

I don't see where I would of gone wrong with the calculations I measured everything??

I can see where I went wrong with the simple carbs. What is the longest period after a workout I can consume simple carbs? Only immediately after?

My dinner there should I have split it up in two and ate them an hour apart?

[Phate]

I don't see where I would of gone wrong with the calculations I measured everything??

I can see where I went wrong with the simple carbs. What is the longest period after a workout I can consume simple carbs? Only immediately after?

My dinner there should I have split it up in two and ate them an hour apart?

it's hard to tell without full macros, i would stick simple carbs either intraworkout or postworkout depending on goals, and yes, split up the beef in the dinner, not the rice though

[jamyjamjr]

4 sure split the dinner in half

[Newbie1819]

Do days off look the same as workout days? So would two a days look the same as one a day?

How do beers figure into the diet? Vodka waters? Obviously in moderation I imagine

[Newbie1819]

Jamy - Here was todays...

Breakfast
Poppy seed bagel 13/5/340/62
2 egg whites 7.2/0.2/34/0.4
1/2 cup of Lupina beans 14/5/160/16

Right after lift
Shake 35/12/300/16

Lunch
NY strip 65-80/26/600/0

Snack
Tuna Sandwich on wheat 33.7/6.4/335/34

Dinner
Grilled Chicken 40/3/110/2

Snack
1/2 cup of Lupina beans 14/5/160/16

-not there yet but maybe another shake

[Newbie1819]

bump

[jamyjamjr]

yea ur still not eating enough...

watch these videos
So you wanna learn how to Diet?

[Newbie1819]

I watched them again...I guess I'm just having a hard time finding foods high in protein...

Can I ever eat pasta? I think he said you can have carbs after a workout, how long after? I dont want to do it if its not effective...

Should I always eat the same amount? Like even on off days?

Sorry for the 20/20 questions I just want to do this right!

[beerpong]

I am lucky if i get four meals within a day. Its hard to eat when you are a full time student and working a full time job to pay your way through school.

[remotely queued]

I am lucky if i get four meals within a day. Its hard to eat when you are a full time student and working a full time job to pay your way through school.

i'm in the same situation. Full time job...part time school.
plus i'm a single parent.

takes a lot of planning ahead and carrying around a cooler, eating while working/studying.

that jack ass that is swerving around while driving is probably me trying to eat a sandwich.

just though i'd comment on that. hard but it's paying off!!!!!

[jamyjamjr]

i'm in the same situation. Full time job...part time school.
plus i'm a single parent.

takes a lot of planning ahead and carrying around a cooler, eating while working/studying.

that jack ass that is swerving around while driving is probably me trying to eat a sandwich.

just though i'd comment on that. hard but it's paying off!!!!!

double time job 72hrs a week.. full time student 14 units and i weight train/ do mma


there are ways to make time to eat.. u have to get creative...

so everyone quite your bitching and whining...

u wannna get big, u gotta eat big....