Starting Fresh and Right

[jojo2002]

Hey guys I've been away for awhile coming back and hitting the basics first which is of course diet and training. Here is my diet so far Dedicated helped me with it its not exactly his Diet I changed it so its a little easier on me.
Age 25
Weight 140lb
BF%= 18% (tanita scale)
Height = 5 7"
Meal 1 PreWO

1 scoop of Whey Isolate - 23pro/2g carb/0 fat 110 Cal
½ scoop of Carbs – 0 pro/25g carb/0 fat 100 cal

Meal 2 PWO
12 egg whites – 32g pro/1g carb/0 fat 125cal
Instant Grits 1 pack – 2g Pro/22g carb/0 fat 100 Cal
8 Oz of Grape Juice 0 pro/40g carb/0 fat 152 Cal
2 Capsules of Vaporize (1000mg of ***** 3 Fish Oil/1000mg of Sesame Seed Oil)

Meal 3
6 oz Chicken – 33g Pro/0 carb/8 fat 195 cal
1 Cup of Brown Rice 5g pro/45g carb/2 fat 216 cal
1oz of Almonds 6g pro/6g carb/14g fat 161 cal

Meal 4
Protein Bar 26g pro/27g carb/8g fat 320 cal

Meal 5
8 oz ground beef 48g pro/0 carb/14g fat 320 Cal
½ cup brown rice 2.5gpro/23g carb/1 fat 108 Cal


BMR = 1619

Totals
177g Pro/191gCarb/47gFat Cal 1907

Appreciate the help.

[Klimax]

Do at least six meals. Don't take carbs before going to bed. Drop that protein bar. It's shit loaded with sugars. Your first meal should be bigger; then wait 1:30 before lifting. Try to get the same amount of pro in each meal.

[Alphatier]

Hey guys I've been away for awhile coming back and hitting the basics first which is of course diet and training. Here is my diet so far Dedicated helped me with it its not exactly his Diet I changed it so its a little easier on me.
Age 25
Weight 140lb
BF%= 18% (tanita scale)
Height = 5 7"
Meal 1 PreWO OK, switch meal 1 & 2 to get some solid food in before hitting the gym.

1 scoop of Whey Isolate - 23pro/2g carb/0 fat 110 Cal
½ scoop of Carbs – 0 pro/25g carb/0 fat 100 cal

Meal 2 PWO
12 egg whites – 32g pro/1g carb/0 fat 125cal
Instant Grits 1 pack – 2g Pro/22g carb/0 fat 100 Cal
8 Oz of Grape Juice 0 pro/40g carb/0 fat 152 Cal Drop the grape jucie, it's loaded with sugar.
2 Capsules of Vaporize (1000mg of ***** 3 Fish Oil/1000mg of Sesame Seed Oil)

Meal 3
6 oz Chicken – 33g Pro/0 carb/8 fat 195 cal
1 Cup of Brown Rice 5g pro/45g carb/2 fat 216 cal
1oz of Almonds 6g pro/6g carb/14g fat 161 cal

Meal 4
Protein Bar 26g pro/27g carb/8g fat 320 cal As mentioned before, drop protein bar, replace with Chicken,Lean Meat,Fish,etc.

Meal 5
8 oz ground beef 48g pro/0 carb/14g fat 320 Cal Make sure it's extra-lean ground Beef(95+% lean, 5-% fat.)
½ cup brown rice 2.5gpro/23g carb/1 fat 108 Cal


BMR = 1619 Ok for your BMR you need to calculate your activity level

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 Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

Totals
177g Pro/191gCarb/47gFat Cal 1907 I would suggest a 40/40/20 split, so try to keep Protein and Carbs at about the same. Also, make sure you have the same amount of protein with every meal.

So, for example, if you're consuming 180gr of Protein/day, make sure to consume 36g of protein with every meal.

What I also would like to add is that I'd consume 6 meals/day.

Appreciate the help.

In Bold

[Juturna]

Firstly; what are your goals? Maybe reiterating;

Couple comments IMO; ALL NATURAL Grape Juice that you can find in health food stores is very good and has no very low sugars (which are all natural) and do help again, IMO.

You definitely need to be eating more GOOD food. I agree with 6 meals and scrapping the protein bar.

Again though - what is your goal? Your only eating 1900 calories yet your 140lbs at 5'7''? Seems like there's a problem.

[Phate]

we need goals bro, cut or bulk?

[jojo2002]

I want to do a clean bulk but not increase my body fat reducing it would be optimal. As far as activity level work out 5 times a week and have deks job so activity level is 2509. The protien bar i was consuming had 4g of sugar is that still high? I know whole foods is prefered but until I can figure something at work/school its going to have to do for now.

I switched meals 1 and 2 and upped in the protien on meal 2(previously meal 1) to 35g.

I'll do an updated diet as i added some natty pb in the AM before working out.

Is it necassary to wait 1:30 after eating to lift?

Also might switch from Egg whites international to whole eggs and just take the yolk out.

Thanks for your input.

[Klimax]

If you wanna do a bulk (clean of course) you should eat over your maintenance. Bring your kals to 2800 at least and let us know.
Yes, it's necessary to wait at least 1h 30min after your meal, if it's the first one and is consequently not a little one.
If you have trouble in having solid food throughout the day, prepare your meals in the morning and bring them with you in a cool bag.