Please help me with my diet

[xnotoriousx]

I was told that if I came here and posted my diet and what my expectations were that I would get some great feedback so here it goes...

I've been working out for the past year and have gained strenth and some mass but have stayed the same weight the entire time. I know now that it's due to my lack of knowledge.

I work from 6:30 to 5 for a power company and do repairs to service lines which is pretty tuff stuff most of the time... fyi

I'm 24 years old. 6"3 185lbs

6am - cup of oats 3 egg whites

9am - can of tuna w/pack of mayo veggies

12pm - subway chicken breast footlong or something of that nature.

2-3pm - can of tuna w/ pack of mayo & brazil nuts

5pm - 40g protien shake 2 tbls peanut butter

5:30pm to 8:00pm *Workout* Cell Tech Creatine following (3rd week on it)

8:45pm 40g Shake

9:15pm Ground Beef/Samon/Chicken w/ spinache&rice

My Goals are to get very lean and gain mass, will this work?


I'll be so greatfull for any advice, please take time to help me get this right. I'm tired of wasting time and money.


Here's a pic of me if it helps with advice

[FallenWyvern]

First off looking good with food choices.

Next step is to calculate the macros. Pro/carb/fat calories for each meal and a total for the day. Calorieking.com or fitday.com

I think if you do that you will see that you aren't eating enough. Your resting daily resting calorie expenditure is more than 3000 calories and you will need to eat at least 3500 calories with 275+grams protein.

Repost with macros.


http://www.bmi-calculator.net/bmr-calculator/ then add Harris Benedict multiplier, I did 1.5 but you are higher.

[Roidal]

Hi Xontorio,

Great advice already from Fallen. In more simple terms, if you need to gain mass, you need to eat more.

Scale weight dosen't necessarily indicate how much bf or muscles you've gained, use a fat caliper to keep track of bf, and a measuring tape to track each muscle group.

[200byjune]

ya bro you look great

[xnotoriousx]

Thanks for the links, i'll check them out when I get off work. They look very helpful.

Any other changes I should make to anything?

[M302_Imola]

Thanks for the links, i'll check them out when I get off work. They look very helpful.

Any other changes I should make to anything?

def. need to eat more considering your activity level due to your job. It looks like you are getting in enough fat but your carbs and protein seem low. 3500 cals would be a good starting point, give it 2-3 weeks and observe your progress in the mirror.

[xnotoriousx]

What do you suggest I do to get the xtra carbs and protein? Eat more of each meal? If so how much more? Anything I should ad to my daily routine other than vitamins?

[M302_Imola]

What do you suggest I do to get the xtra carbs and protein? Eat more of each meal? If so how much more? Anything I should ad to my daily routine other than vitamins?

We need to see the macros for each meal to help you out. Giving the little info you have supplied, add 1 cup of oats to your pre workout meal and drop the pb. Also add some oats or a banana to your post workout.

[xnotoriousx]

What are macros? Please don't flame me. Is it just the nutrition facts in each meal?

[tripmachine]

Yes, basically use those calculators to assist you in finding out how much protein, carbs, fats, calories you are intaking for each meal throughout the day..... then add them ALL up for a grand total of protein, carbs, fats, cals for the entire day...... people here will be of greater help if you post that up.....

[xnotoriousx]

6am - cup of oats 3 egg whites carbs 55 protein 23.37g calories 409

9am -2 cans of tuna w/pack of mayo veggies carbs 16 protein 50 calories 460

12pm - subway chicken breast footlong or something of that nature. carbs 96 protein 48 calories 620


2-3pm -2 cans of tuna w/ pack of mayo & brazil nuts carbs 4 protein 54 calories 580

5:30pm to 8:00pm *Workout* Cell Tech Creatine following calories 310


8:45pm 40g Shake oats carbs 54 protein 50 calories 500


9:15pm Ground Beef/Samon/Chicken w/ spinache&rice carbs 37 protein 55 calories 460


Ok that total at the end of the night comes to...


268g CARBS - 327g PROTEIN - 3,239 CALORIES



Phew.... now what do you guys think? I'm all ears and dying for advice on what I need to do to get this right. What should I change? What should I add ect. Thank all of you guys so damn much.

[FallenWyvern]

Are we to assume that you had 95 grams of fat?

[xnotoriousx]

I'm an idiot!!! I'll have to add in the fat tomorrow sometime, i'm very tired. I would say the fat is somewhere around 150 grams of fat. I'll update later...

[M302_Imola]

Are we to assume that you had 95 grams of fat?

From the totals he posted that's what I got, 95 grams of fat.