Would like some help on my diet

[dstate52]

Hey guys. Well I usually keep to myself on the site and read everything but i am having a problem putting on weight and bulking up. I am 21, 6 foot and 195lbs. I have been having alot of problems gaining weight ever since I got into college and i cut alot of weight due to wrestling. I basically changed the way my body looked i went from 215lbs to a sick as a dog and almost passing out at 174lbs. Ever since then i could never get back to where i was and i need some help. Since January i have been eating way above my Basal and i am doing no cardio and no wrestling and have yet to put on a pound. I try to eat 2grams of protein per pound.
This is minimum i eat every day.

Daily Eating:
morning- 6-10 eggs with cheese on top and a package of oatmeal and a 32 ounce glass of whole milk
2 hours later- protien shake
lunch- salad or pasta salad, 2 canned chicken, 32 ounce glass of whole milk, veggies or grilled chicken
around 3ish- somethign to snack on whatever i can basically get my hands on
6- dinner with the family but all home cooked eat about 2 plates and a 32 ounce glass of milk
8- some kind of pasta
9-protien shake

I take amino acids, celltech, fishoils and multivitamin

So can any of you guys help me out?

[eatrainrest]

welcome!

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

[dstate52]

BMR- 3541 Calories
Goals- Gain mass and weight
Protein 2g/lbs = 390 grams of protein
40% protein (390g of Protein)/60% Carbs (right around 450g of Carbs) + 100 grams of Fat
8 meals per day = about 49g of protein per meal

Awake from 7:30-11:30 (16 hours of Being Awake)
2hr work out per day
Aprox. A meal every hour and forty five minutes to two hours


Proposed Diet-
8am- Egg Whites 8x- (6g Protein/ egg) 48 grams of protein
2 pcks Oatmeal-(3g of Protein, 1.5g of fat, 26g Carbs/pack) 6g of Protein, 3g of Fat, 52g of Carbs. First meal Total: 54g Protein, 3g Fat, 52g Carbs
10am- Shake with 8oz of Milk- 60g of Protein, 100g of Carb, 13g of fat
Total as yet: 114g of Protein, 152g of Carbs, 16g of Fat
12pm- Cup of rice- 10g of Protein, 90g of Carbs
Can of Chicken Breast- 54g of Protein, 9g of fat
Total as of yet: 178g of Protein, 242g of carbs, 25g of fat
12:30pm Work Out-Directly after Celltech 78g of simple carbs
2pm- Shake with 8oz of Milk- 60g of Protein, 100g of Carb, 13g of fat
Total as of yet- 238g of Protein, 420g of Carbs, 38g of fat
4pm- Canned Chicken- 54g of Protein, 9g of fat (probly add some hot sauce and cheese and pita bread to make a quesadilla)
Total as of yet- 292g of protein, 420g of Carbs, 47g of fat
6pm- Eat with the family usually red meat, veggy and potatoes of some sort (changes every night)- 40g of protein, 12g of fat, no idea on the carbs
Total as of yet- 332g of protein, (?) 460 Carbs, 59g of fat
8pm- 16oz glass of milk- 16g of Protein, 24g of Carb, 16g of Fat
Total- 348g of Protein, 484 g of carbs, 65g of fat
10pm-Can of Chicken- 54g of Protein, 9g of fat
Total as of 8th meal- 402g of Protein, 484g of carbs, 74g of fat
Calories of Protein- 1608 calories
Calories of Carbs- 1936 calories
Calories of Fat- 666 Calories
Total- 4210 Calories (+669 Calories)
1 Week Period +4683 Calories (1.338 lbs)
2 Week Period +9366 Calories (2.67 lbs)
After Week 2 Would Readjust Protein, Carb, Fat to new weight

Above is projected Diet

This is what i ate yesterday
Daily Eating:
morning- 6-10 eggs with cheese on top and a package of oatmeal and a 32 ounce glass of whole milk
2 hours later- protien shake
lunch- salad or pasta salad, 2 canned chicken, 32 ounce glass of whole milk, veggies or grilled chicken
around 3ish- somethign to snack on whatever i can basically get my hands on
6- dinner with the family but all home cooked eat about 2 plates and a 32 ounce glass of milk
8- some kind of pasta
9-protien shake

I take amino acids, celltech, fishoils and multivitamin

So what you guys think? I am def trying excel the movies were great. Learned a lot of that stuff in the beginning of college in A & P. This kindof stuff really peaks my interest.

[eatrainrest]

BMR- 3541 Calories
Goals- Gain mass and weight
Protein 2g/lbs = 390 grams of protein
40% protein (390g of Protein)/60% Carbs (right around 450g of Carbs) + 100 grams of Fat
8 meals per day = about 49g of protein per meal

Awake from 7:30-11:30 (16 hours of Being Awake)
2hr work out per day
Aprox. A meal every hour and forty five minutes to two hours


Proposed Diet-
8am- Egg Whites 8x- (6g Protein/ egg) 48 grams of protein
2 pcks Oatmeal-(3g of Protein, 1.5g of fat, 26g Carbs/pack) 6g of Protein, 3g of Fat, 52g of Carbs. First meal Total: 54g Protein, 3g Fat, 52g Carbs
eliminate the packaged oatmeal too much sugar, stick to naturally rolled oats with egg whties, make oatmeal pancakes check out recipe section
10am- Shake with 8oz of Milk- 60g of Protein, 100g of Carb, 13g of fat
Total as yet: 114g of Protein, 152g of Carbs, 16g of Fat
eat real food protein here bro
12pm- Cup of rice- 10g of Protein, 90g of Carbs
Can of Chicken Breast- 54g of Protein, 9g of fat
brown rice right?? why canned chicken and not fresh?,
Total as of yet: 178g of Protein, 242g of carbs, 25g of fat
12:30pm Work Out-Directly after Celltech 78g of simple carbs
dump the cellt ech and go with just whey and waxy 2:1 ratio.. i think 78g is too much
2pm- Shake with 8oz of Milk- 60g of Protein, 100g of Carb, 13g of fat
Total as of yet- 238g of Protein, 420g of Carbs, 38g of
fat
you should have a refeeed meal 1 hour after initial PWO including a low GI carb and protein
4pm- Canned Chicken- 54g of Protein, 9g of fat (probly add some hot sauce and cheese and pita bread to make a quesadilla)
very repetive wtih the canned chicken.. this is not clean calories here..
Total as of yet- 292g of protein, 420g of Carbs, 47g of fat
6pm- Eat with the family usually red meat, veggy and potatoes of some sort (changes every night)- 40g of protein, 12g of fat, no idea on the carbs
well depending how serious you are into dieting by not knowing what you rputting in, will not cut it
Total as of yet- 332g of protein, (?) 460 Carbs, 59g of fat
8pm- 16oz glass of milk- 16g of Protein, 24g of Carb, 16g of Fat
no, this should be a meal with EFA and lean protein, lettuce
Total- 348g of Protein, 484 g of carbs, 65g of fat
10pm-Can of Chicken- 54g of Protein, 9g of fat
no. slow digesting protein shoudl be here.
Total as of 8th meal- 402g of Protein, 484g of carbs, 74g of fat
Calories of Protein- 1608 calories
Calories of Carbs- 1936 calories
Calories of Fat- 666 Calories
Total- 4210 Calories (+669 Calories)
1 Week Period +4683 Calories (1.338 lbs)
2 Week Period +9366 Calories (2.67 lbs)
After Week 2 Would Readjust Protein, Carb, Fat to new weight

Above is projected Diet

This is what i ate yesterday
Daily Eating:
morning- 6-10 eggs with cheese on top and a package of oatmeal and a 32 ounce glass of whole milk
2 hours later- protien shake
lunch- salad or pasta salad, 2 canned chicken, 32 ounce glass of whole milk, veggies or grilled chicken
around 3ish- somethign to snack on whatever i can basically get my hands on
6- dinner with the family but all home cooked eat about 2 plates and a 32 ounce glass of milk
8- some kind of pasta
9-protien shake
its pretty important to get total calories hear because although your BMR is 34whatever, if you shock the body by introducing a shitload of claories quickly, it will store as fat
I take amino acids, celltech, fishoils and multivitamin

So what you guys think? I am def trying excel the movies were great. Learned a lot of that stuff in the beginning of college in A & P. This kindof stuff really peaks my interest.

bold

[dstate52]

Ha well man first off i'm not much of a cook and i eat canned chicken due to that. Everyday my family eats something different like tonight had london broil, last night pork.. So it changes day by day whatever my gpop decides he wants to cook yano. I see your in school do you make all your food or do you eat on campus? Later on that will be another obstacle. Also thanks a lot man for helping me out. I am a perfectionist so i want this down right yano

[eatrainrest]

Ha well man first off i'm not much of a cook and i eat canned chicken due to that. Everyday my family eats something different like tonight had london broil, last night pork.. So it changes day by day whatever my gpop decides he wants to cook yano. I see your in school do you make all your food or do you eat on campus? Later on that will be another obstacle

nope i live home, but yes i do prepare/cook al my own food.. it pays off greatly in the end, my advice is buy a scale and start food shopping and convince your gpop that your saving him money by not eating what they cook.. then maybe youll get some cash

[Reed]

Man that sure is a high amount of protein for someone your size. I don't even eat that much protein when growing or cutting and I got about 50lbs on you. Just my .02cents

[eatrainrest]

^^agree, i personally dont exceed 1.5g for my bodys sake, and personally dont think your body wil be utilizing that much. you hav eto understand there is no study that supports that a body builder needs more protein than the regular person, but do i believe that 1-1.5 is sufficient enough? yes.

[Reed]

agreed^^

[Reed]

Also I think his BMR is a little high. If he could provide his body fat we could get a better judge meant on his LBM and calculate a diet around that as the goal is always LBM,

[dstate52]

Yeah i tried following around those videos... taking some protein will lower my calorie which will get me closer to that BMR. Probly another problem is i drink alot of milk and whole milk at that. So you think i should take out one of those shakes and that'll get be more on par with the 1.5%g/lb

[eatrainrest]

i think you should show math how you calc BMR, and make at least the changes i advises working around you daily total aiming for 40/40/20 split. and i personally dont have ANY milk bulk or not for unwanted sugar/fat concent. i supplement with calcium.

[dstate52]

Also I think his BMR is a little high. If he could provide his body fat we could get a better judge meant on his LBM and calculate a diet around that as the goal is always LBM,

Yeah well back in wrestling season i was running 3-5 miles a day 6 days a week. plus a 2 hour practice 5 days a week. That went all the way up to like Feb. Been eating like a horse since and no cardio i absolutely hate cardio from wrestling and cutting weight haven't gained more then a pound. Day wrestling ended i was 14lbs bigger and its been the same weight ever since. I work out 5 days on 1 day off. I surf and that's bout it. My body fat is 11-14%.

[eatrainrest]

Yeah well back in wrestling season i was running 3-5 miles a day 6 days a week. plus a 2 hour practice 5 days a week. That went all the way up to like Feb. Been eating like a horse since and no cardio i absolutely hate cardio from wrestling and cutting weight haven't gained more then a pound. Day wrestling ended i was 14lbs bigger and its been the same weight ever since. I work out 5 days on 1 day off. I surf and that's bout it. My body fat is 11-14%.

that is too broad of a BF range. why cut out cardio? if you train in the right zones it will help shed fat off and preserve muscle mass which is always the goal whether bulk or cut, you want to put on lean mass not gain fat.

[dstate52]

BMR= 66 +(6.23 x 195) + ( 12.7 x 72 ) - ( 6.8 x 21 ) x (hard exercise/sports 6-7 days a week 1.75)
BMR= 66 +(1214.85) + (914.4) - (142.8) x (1.75)
BMR= 2052.45 x (1.75)
BMR= 3540.47625

I just dont run anymore thats cardio to me. I surf which is the paddling and what not and some racquetball to break a sweat (around 45 min) thats as much cardio as i do. I do the ab ripper from p90x everyother day

[Reed]

I'll just do this simple

If we put you around 12% bf that would put you around 170lbs of LBM

The Katch-McArdle formula calculates BMR based on lean body weight.

BMR:

BMR (men and women) = 370 + (21.6 X lean mass in kg)


Then, using the BMR, TDEE is calculated using the activity multiplier:

Activity Multiplier:

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training)


using this formula your BMR would be about 2033 kcals then calculate what you need based upon you activity

[Reed]

BMR= 66 +(6.23 x 195) + ( 12.7 x 72 ) - ( 6.8 x 21 ) x (hard exercise/sports 6-7 days a week 1.75)
BMR= 66 +(1214.85) + (914.4) - (142.8) x (1.75)
BMR= 2052.45 x (1.75)
BMR= 3540.47625

ha I'm too slow seems you already have it down.

[dstate52]

ha I'm too slow seems you already have it down.

ha its all good man i just wanted to know i was doing it right. With this diet do you think it will show some results?

[eatrainrest]

you do know that this calculated BMR basically says you expel 1500 calories during activity.. if this is not the case than you will gain fat, given you may be introducing 500+ calories a day

[eatrainrest]

cardio is essential IMO bulk or not.. i woul dimplement it in the routien

[Reed]

you do know that this calculated BMR basically says you expel 1500 calories during activity.. if this is not the case than you will gain fat, given you may be introducing 500+ calories a day

Agreed I'd probably take it down a notch. unless you have a labor job of course where you'll need it

[dstate52]

Agreed I'd probably take it down a notch. unless you have a labor job of course where you'll need it

yeah i probly will take it down a notch.. the most strenuous thing i do at work its lay out the cases of beer and stack them

[eatrainrest]

my advice to you is slowly start a diet which increases 300-500 calories from current intake. and see how your body reacts from there.

[dstate52]

yeah thanks alot man...trying to get as big as possible. i am willing to do anything yano i want to be fully committed and from what i see lifting isnt even half the game diet is huge