Help to reach my goal weight

[kiki123]

Looking to bulk up to 195lbs whilst remaining "reasonably" lean. Ultimately I'd like to reach 200lbs but would need to considerably up my calories to get there. I'm a classic ecto, quite hard to put weight on and easy to loose it.

My current stats are:

age: 27
height: 5'10''
weight: 181lbs
bf: 12%
cycle exp: never cycled (I want to once I reach weight/bf goals)
years training: 8yrs

I've calculated my macro's and they look like this:

cals:3012g
fat:94.5g
carbs:249.3g
protien:286.8g

I need to know what kind of macro value's should I shoot for to reach 195lbs and weather I should be changing much in my diet, thanks.

Regular diet is as follows, this is basically maintenance for me:

meal 1 @ 8am:

2 cups of oats
3 whole boiled eggs
omega 3 fish oil caps x 2

*usually fit workout in here* (I train EOD, and don't spend much energy outside of the gym)
whey isolate shake + creatine after w/o

meal 2 @ 12:30pm:
9oz chicken breast
4oz broccoli
8oz sweet potato

meal 3 @ 3:30pm:
7oz baked fish
4oz green beans
8oz sweet potato

meal 4 @ 7:30pm:
9oz chicken breast
4oz broccoli
8oz sweet potato

meal 5 @ 10:30pm:
7oz steak
4oz green beans
8oz sweet potato

[D7M]

Diet actually doesn't look that bad.

Whats' your TDEE?

You need more protein in meal one. Aim for an even distribution of protein in each meal (say, 8oz. of lean meat).

I would personally add some carbs pwo. Oats is what I usually go with.

No need to measure fibrous veggies, imo.

you also need to get more variety of carbs in your diet.

How are you getting 100g of fat a day? I just don't see that in your diet.

What's your cardio schedule like?

[kiki123]

Diet actually doesn't look that bad.

Whats' your TDEE?

You need more protein in meal one. Aim for an even distribution of protein in each meal (say, 8oz. of lean meat).

I would personally add some carbs pwo. Oats is what I usually go with.

No need to measure fibrous veggies, imo.

you also need to get more variety of carbs in your diet.

How are you getting 100g of fat a day? I just don't see that in your diet.

What's your cardio schedule like?

I've never calculated exact TDEE figures but lets just say the diet above would see me maintaining a weight of 185'ish lbs without spending much energy outside the gym.

Regarding the fat, that must be an error in the nutrition calculator that I used.. Would hazard a guess that it is more like 50g or 20% of my carb intake. Yes my carb sources aren't varied that much, I've sort of got into a routine with them. My cardio is non-existent at the moment, I know I should for conditioning purposes but I seem too caught up in adding size at the moment.

[gbrice75]

Looking to bulk up to 195lbs whilst remaining "reasonably" lean. Ultimately I'd like to reach 200lbs but would need to considerably up my calories to get there. I'm a classic ecto, quite hard to put weight on and easy to loose it.

My current stats are:

age: 27
height: 5'10''
weight: 181lbs
bf: 12%
cycle exp: never cycled (I want to once I reach weight/bf goals)
years training: 8yrs

I've calculated my macro's and they look like this:

cals:3012g
fat:94.5g
carbs:249.3g
protien:286.8g

I need to know what kind of macro value's should I shoot for to reach 195lbs and weather I should be changing much in my diet, thanks.

Regular diet is as follows, this is basically maintenance for me:

meal 1 @ 8am:

2 cups of oats
3 whole boiled eggs
omega 3 fish oil caps x 2

2 cups of oats is alot. Maybe drop it to one. As D7M said, get more protein here - 3 eggs isn't enough. Add some whites and maybe even a shake for some quick am protein. Think about adding berries to the oats too

*usually fit workout in here* (I train EOD, and don't spend much energy outside of the gym)
whey isolate shake + creatine after w/o

Agreed with D7M on this too - add some carbs with the PWO shake - I like oats mixed right into the shake

meal 2 @ 12:30pm:
9oz chicken breast
4oz broccoli
8oz sweet potato

Great meal

meal 3 @ 3:30pm:
7oz baked fish
4oz green beans
8oz sweet potato

Very good meal, but you should try and get a variety of carbs, not just sweet potato. Brown rice, quinoa, lentils, beans, etc

meal 4 @ 7:30pm:
9oz chicken breast
4oz broccoli
8oz sweet potato

Same as above. Also you might want to think about dropping the sweet potato here and do a protein/fat meal. Instead of chicken, lean beef or salmon would be a great choice. If you stick with chicken, be sure to drizzle some olive oil over your broccoli

meal 5 @ 10:30pm:
7oz steak
4oz green beans
8oz sweet potato

Steak is great, beans are fine but not necessary in this meal IMO, certainly won't hurt though. DEFINITELY drop the potato; no need for carbs, especially this much, right before bed. You could also forego the steak at times and do a casein shake + natty PB

Comments above in bold. Need to see macros for each meal though

[kiki123]

Thanks for the advice so far, I'll tweak this diet and re-post it later today when I get time with macros for each meal aswell.

[kiki123]

Changes in bold

Before you read the macro figures, if they seem "off" I can only blame the macro calculator so please help me adjust those values if they are noticeably wrong, Thanks.

meal 1 @ 8am:

1 cup of oats cal:235, fat:6.3, carbs:32.7, protein:12.3
whey protein (concentrate) shake protein:30
3 whole boiled eggs cal:221, fat:15.2, carbs:1.6, protein:18.0
omega 3 fish oil caps x 2

cals: 456g
carbs: 34.3g
protein: 60.3g
fat:21.5g


*usually fit workout in here* (I train EOD, and don't spend much energy outside of the gym)

PWO shake: whey isolate + cup of oats blended (I find throwing in a banana into a shake like this makes the oats float better and not all sink to the bottom) +creatine

cals:340g
fat:6.7g
carbs:59.7g
protein:43.6g


meal 2 @ 12:30pm

9oz chicken breast Didnt mention in previous post but I always dice my chicken breast fry in olive oil and add butter chicken sauce.. Is this a no no or can I get away with it? cals:465 carbs:0 protein:84 fat:11.8
4oz broccoli
8oz sweet potato cals:172 carbs:40.2 protein:3.1g fat:0.3

cals:637g
carbs:40.2g
protein:87.1g
fat:12.1g


meal 3 @ 3:30pm:

7oz baked fish cals:251, fat:6.8 carbs:0.6 protein:43.6
4oz green beans
8oz sweet potato OR Brown rice cals:172 carbs:40.2 protein:3.1g fat:0.3

cals: 423g
fat: 7.1g
carbs:40.8g
protein:46.7g


meal 4 @ 7:30pm:

9oz chicken breast prepared as above
4oz broccoli
8oz sweet potato OR Brown rice

cals:637g
carbs:40.2g
protein:87.1g
fat:12.1g

meal 5 @ 10:30pm:

7oz steak OR a tuna sandwich with cottage cheese is that ok?? I didnt include this in my original post but I hear cottage cheese is good slow digesting protein so equally as good as casein ? cals:500, fat:29.8, carbs:0.0, protein:54.2 <-- steak macro's
4oz green beans Ok so I can possibly go without the green beans here
8oz sweet potato Should I really forego the sweet potato? After all I'm looking to add mass but hopefully not at the expense of storing fat cals:172, fat:0.3, carbs:40.2 protein:3.1

cals: 672g
fat: 30.1g
carbs:40.2
protein:57.3g

Totals:
I've left out the veggies measurements as directed. Again, I'm only entering these macro figures as these calculators are telling me but the protein figure seems increaibly high for 9oz of chicken breast at 84grams of protein so that probably needs to be re-adjusted.

Cals: 3165g
Fat: 89.6g
Carbs: 255.g
Protein: 382.1g

[bigcwithane]

What time are you going to bed. If your going to bed really close to that 1030 meal you should drop the potatoe and eat a avacado or something if you need the carbs for your macros from that potatoe just split it up into earlier meals

[gbrice75]

Changes in bold

Before you read the macro figures, if they seem "off" I can only blame the macro calculator so please help me adjust those values if they are noticeably wrong, Thanks.

meal 1 @ 8am:

1 cup of oats cal:235, fat:6.3, carbs:32.7, protein:12.3
whey protein (concentrate) shake protein:30
3 whole boiled eggs cal:221, fat:15.2, carbs:1.6, protein:18.0
omega 3 fish oil caps x 2

cals: 456g
carbs: 34.3g
protein: 60.3g
fat:21.5g

Good meal, I like it now. Macros on the oats seem off though. 1 cup (I assume it's dry measure) should be around 50g carbs, 5g fat, etc. Almost twice as many carbs as you have listed. Check the actual packaging for the real figure on this one

*usually fit workout in here* (I train EOD, and don't spend much energy outside of the gym)

PWO shake: whey isolate + cup of oats blended (I find throwing in a banana into a shake like this makes the oats float better and not all sink to the bottom) +creatine

cals:340g
fat:6.7g
carbs:59.7g
protein:43.6g

Good! I do a banana PWO too, just not in my shake. Almost identical to my first 2 meals at this point!


meal 2 @ 12:30pm

9oz chicken breast Didnt mention in previous post but I always dice my chicken breast fry in olive oil and add butter chicken sauce.. Is this a no no or can I get away with it? cals:465 carbs:0 protein:84 fat:11.8
4oz broccoli
8oz sweet potato cals:172 carbs:40.2 protein:3.1g fat:0.3

cals:637g
carbs:40.2g
protein:87.1g
fat:12.1g

This is a decent meal, but be careful. If you're using olive oil for the 0mega's in it, they're cooked right out - you need to use olive oil without cooking it for the health benefits. If you're just using it as something to fry the chicken in, it's fine, just use it sparingly as it's still fat. No idea what butter chicken sauce is, but i'd drop it - sounds like a no-no if bodyfat is a concern for you!


meal 3 @ 3:30pm:

7oz baked fish cals:251, fat:6.8 carbs:0.6 protein:43.6
4oz green beans
8oz sweet potato OR Brown rice cals:172 carbs:40.2 protein:3.1g fat:0.3

cals: 423g
fat: 7.1g
carbs:40.8g
protein:46.7g

Great meal!


meal 4 @ 7:30pm:

9oz chicken breast prepared as above
4oz broccoli
8oz sweet potato OR Brown rice

cals:637g
carbs:40.2g
protein:87.1g
fat:12.1g

You might want to drop carbs at this meal and stick with protein/fat. Getting close to bed time and we don't want alot of carbs and glucose floating around in your system to be stored as fat. Do some fish oil caps here, drizzle olive oil over your broccoli, or have 1/2 an avacado or some almonds

meal 5 @ 10:30pm:

7oz steak OR a tuna sandwich with cottage cheese is that ok?? I didnt include this in my original post but I hear cottage cheese is good slow digesting protein so equally as good as casein ? cals:500, fat:29.8, carbs:0.0, protein:54.2 <-- steak macro's
4oz green beans Ok so I can possibly go without the green beans here
8oz sweet potato Should I really forego the sweet potato? After all I'm looking to add mass but hopefully not at the expense of storing fat cals:172, fat:0.3, carbs:40.2 protein:3.1

cals: 672g
fat: 30.1g
carbs:40.2
protein:57.3g

Steak is perfect, tuna is ok but doesn't last very long throughout the night. Tuna + cottage cheese would be protein overkill; just drop the tuna and do whole milk cottage cheese. You can go the easy route and do a casein shake + one tbsp of natty PB. You can definitely forego the green beans here, and you SHOULD definitely drop the sweet potato - no carbs here for sure!

Totals:
I've left out the veggies measurements as directed. Again, I'm only entering these macro figures as these calculators are telling me but the protein figure seems increaibly high for 9oz of chicken breast at 84grams of protein so that probably needs to be re-adjusted.

Cals: 3165g
Fat: 89.6g
Carbs: 255.g
Protein: 382.1g

Diet is looking MUCH better, i'm glad to see you followed our advice! A few more suggestions above in bold. All in all you're on the right track, a bit more tweaking and you'll have an incredible diet that I expect you'll see some nice gains with minimal bodyfat addition, if any.

[Damienm05]

Gbrice - butter chicken sauce is like an Italian rosee sauce (tomato/heavy cream) but done with Indian spices and clarified butter. It's sinfully good and just about the worst thing anyone can eat.

[gbrice75]

Gbrice - butter chicken sauce is like an Italian roses sauce (tomato/heavy cream) but done with Indian spices and clarified butter. It's sinfully good and just about the worst thing anyone can eat.

Thanks Damien, and to the OP - I think you already know the answer to your question about this!

[kiki123]

Yes it does make the chicken taste way better. I'll search for some better recipe options.

[Damienm05]

Just use a small amount of bbq sauce or something. Sooner or later, you'll have to accept certain meals just aren't gonna be that delicious and look forward to the ones that are despite being clean.