How many calories, and what time of the day.

[Lostinthought]

6'0
144lb
TDEE 2666
age 21

Pretty much been in a bad state of mind, not eating much, lost a lot of weight and became extremely unhealthy. Trying to set up a plan to gain a lot of weight, and work hard turning it into lean muscle along the way and after. My metabolism has always been good, but after the amount of peroid ive been eating so horribly i really dont know where it stands. Previously bought some winstrol and test, but after reading here like its my job, I really dont think i want to use it, nor need to.. at all. That its used to go farther after you have reached more of a stable body stature, and even after reading numerous pages of info i still dont feel like i know enough to be successful in using.

Its hard enough to make everything(food wise) fit into the day properly but is there a certain amount of calories i should be dividing each meal into? If managing 4k calories is even possible to start at, given my TDEE, ex.


1:600
2:500
3:700
4:800
5:600
6:500

Meaning id eat 6 times a day, intaking 600 calories the first meal, 500 second, 700 third, ect. Are meal plans set up this way, or does the variance of when you take in the calories pertaining to the time of day really not make much of a difference? If it does about how many calories should i be taking each part of the day, say morning, afternoon, and night.


I am currently altering someone elses meal plan i found appropriate to what id like to eat (Not that ive found too much of a variety of foods...) and will add that at a later time. Truly am taking the time to produce my own plan but its a little bit overwhelming i suppose. Being healthys pretty new personally.

[Lostinthought]

Reading up on oats.. dont really know to much about it but id figure id just get the Quaker Steelcut oats. See alot of people going for oats but more who use oatmeal.. Not sure which would be more beneficial.

[MaNiCC]

Welcome to the Board

I would recommend watching these video's

http://forums.steroid.com/showthread.php?t=323516

They will give you an idea of what to eat and around what time of day. it will also increase your knowledge on diet.

Take Notes whilst watching, they are very informative and much can be learned from them

[gbrice75]

6'0
144lb
TDEE 2666
age 21

Previously bought some winstrol and test, but after reading here like its my job, I really dont think i want to use it, nor need to.. at all. That its used to go farther after you have reached more of a stable body stature, and even after reading numerous pages of info i still dont feel like i know enough to be successful in using.

Thank God!!! Finally a smart one! Good choice; you'll be happy you made it. You're VERY light for your height, and too young for AAS anyway. Let's get your diet and training in check and you'll be well on your way.

Its hard enough to make everything(food wise) fit into the day properly but is there a certain amount of calories i should be dividing each meal into? If managing 4k calories is even possible to start at, given my TDEE, ex.

If your TDEE is 2600, I would not start at 4k calories. Start at around 3100-3200, give that a month and see how your body responds. If there is no growth (and no added bodyfat), up the calories by another 200, and so on until you find your sweet spot. It can take some time and be frustrating because no gains are being made, but at least you'll know your body. If you jump right to 4000, i'm willing to bet you'll put on alot of bodyfat.


1:600
2:500
3:700
4:800
5:600
6:500

Meaning id eat 6 times a day, intaking 600 calories the first meal, 500 second, 700 third, ect. Are meal plans set up this way, or does the variance of when you take in the calories pertaining to the time of day really not make much of a difference? If it does about how many calories should i be taking each part of the day, say morning, afternoon, and night.

IMO, I would eat my bigger calorie meals early in the day and taper down to less calories throughout the day, with the exception of pre/post workout meals depending on what time your workout is. Aim for a 40/40/20 split of protein/carbs/fat - this is a good starting point. I also like to keep carb and fat meals separate, as much as possible and within reason. protein/carb meals early to mid-day, protein/fat meals in the evening (again, with the exception of your workout, all depends on what time of day that is).


I am currently altering someone elses meal plan i found appropriate to what id like to eat (Not that ive found too much of a variety of foods...) and will add that at a later time. Truly am taking the time to produce my own plan but its a little bit overwhelming i suppose. Being healthys pretty new personally.

Once you have it worked out, post it up here with all macro info (protein/carbs/fat/calories) and i'd be happy to work on it with you if you'd like.

Comments above in bold. Also, definitely watch those videos that Manicc linked you to above - they are invaluable IMO, and got ALOT of people on this board including me started on proper dieting.

[Lostinthought]

Working on it slowly but surely. Seems to be taking an obnoxious amount of time.. maybe im thinking about it too much...

Trying to decide if 8 meals if possible or maybe just doing 6 + Pwo to make it a little easier. Also i looked at different diet options here and everyones got dif nutrition values for the same thing, and the internet varies as well. sticking to www.nutritiondata.com for the most part.


6am prepare..6:30eat
8Egg Whites º 24/00/00/128
2Egg Whole º 12/02/10/142
1/2c Oats º 05/27/03/150 --> Is oatmeal better?

7am - 8 or 8:30
Workout... (Ok so i have been reading up on the training routine as well and it all reverts to basically training for 2-3 days a week. I have worked out in the past and i worked with alot of motivation 6days a week sometimes just pounding through every type of workout i could (no real routine). It definately worked for me for the few months in the gym but clearly people don't do it that way for a reason. I'll setup my diet before i ask more about that but would it be ok to workout for an hour and a half rather than an hour? I have the time to do so, and though the reps/weight may not be as high or as many, they are still there. Also, when is a good time to do cardio? I need to atleast be jogging for 45/60minutes every day trying to increase my distance on each. possibly doing a 3mile run every other day instead of the distance jog.

8:40 (Gonna base the rest off a 7a-8:30aworkout)
PWO
2Banana º 02/54/00/205
1/2c Oats º 05/27/03/150
Whey61g º 40/10/05/260 ---> With whole milk? Does it matter? I'd prefer 2% but it's not a huge sacrafice. -1banana to balance carbs?

10:30..11am
2cBrownRice 10/92/4/432
6ozChcknBreast 54/00/06/276


1pm
1c(328g)SweetPotatoe(boiled) 4/58/00/249
6ozChcknBreast 54/00/06/276

4pm
2cSpaghetti whole wheat 14/74/02/348
6oz chicken Breast 51/00/06/276
1c Broccoli(boiled) 04/12/00/52 ---> Pretty much just to add
a new flavor.


Anyways.. this is where am at so far..


Pro/Carb/Fat/Cal

06:00am 41//29//13//420
07:00am Workout.
08:40am 47//91//08//614 PWO
11:00am 64//92//10//708
01:00pm 58//58//06//525
04:00pm 69//86//08 //676
000Total279/356/45/2943

At this point the carbs are a little higher but at night id be eating more slow releasing proteins anyways and very little carbs, so should be alright at this point? Need to increase fat intake..? (Fish oils? LF info)

Anyways sorry for all the side notes. its kind of a personal journal that i cant lose. Even a yes or no is much appreciated, i know its a lot of writing. Thanks.