Newbi trying to bulk up.

[Taiaha]

Hey guys, just need some help with my diet, trying to put on size, this is proberly wrong diet lol but anyway here we go

7am- 7 egg whites 2 yolks, 1 scoop of oatmass with a scoop of protein

10am- chicken breast with 1/4 cup of brown rice

1pm- steak with a cup of vegies and 1 bake potato

3pm either a protein shake or two cans of tuna

6pm-chicken breast and a cup of vegies

this is where i get stuck, i hit the gym around 8 30, wat should i have befor i go, usually have a protein shake and take some jak3d. finish training around 9 30, what should i eat for the rest of the night. from monday to thursday i do all my cardio in the morning, i do about 40 mins walk. Dont know my body fat, go to doctors next week for a check up. Can anyone help. Just wana thank the people who help me in the workout forum, thank you for taking the time out to help out a newbi

peace out guys

[Taiaha]

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[Windex]

....

Mate, some of the people here fix people's diet as a career and it hasn't even been a day.

We can't help you when you've given us very little to work with. What are you stats (Weight, Bodyfat%, Height, Age) ? What kind of weight lifting are you doing ? What kind of cardio are you doing ? Besides cardio & the gym do you do any other moderate/heavy physical exercise during the week (sports, job, hobbies, etc) ?

In addition, we have no idea what your TDEE / BMR is. You also need to include the macros of each meal (Carbs/Fats/Cals/Protein) to better help you understand where you need to be.

Start by reading these two threads and they should help answer a few questions:

http://forums.steroid.com/showthread...ead&highlight=

http://forums.steroid.com/showthread...et-Information

In addition, my advice to you would be hide jack3d in your closet for the next few months. You need to fix your diet significantly and supplements will be a waste of money without a dialed in eating program. At a glance, your food choices are fine but again needs macros to figure out whether your need to eat more or less. Furthermore, you want to try and split up all of your carbs into 3 meals : Preworkout, Postworkout, and the first meal of the day. Do not mix fats and carbs. Your other 3-4 meals should be Protein + Fat meals.

PROPOSED DIET:

Macros = Protein / Carbs / Fat / Total Cals

Meal 1: 8:00am


1 AnimalPak 3/2/0/20
200g Boneless Skinless Chicken Breast 48/0/2/200
1/4 Cup Brown Rice: 3/37/2/160
1 Cup Broccoli
1 Cup Cauliflower

Totals: 54/39/4/380

Meal 2: 10:00am

125g Boneless Skinless Chicken Breast 30/0/1.25/125
6 Asparagus
1 TBSP EVOO 0/0/7/60

Total: 30/0/9/245

Meal 3: 1:00pm

125g Boneless Skinless Chicken Breast 30/0/1.25/125
1/2 Tbsp EVOO 0/0/7/60
1 Cup Broccoli
1 Cup Cauliflower

Total: 30/0/9/245

Meal 4: 4:00pm

1 AnimalPak 3/2/0/20
150g Lean Ground Beef 30/0/23/315

Total: 33/2/23/335

Meal 5: 6:00pm (Pre-Workout)

2 TBSP Flax Seed 8/8/12/180
1/2 Scoop ON Whey 12/2/0.5/60
2/3 Cup Rolled Oats 8/40/4/240

Total: 28/50/16/480

7:00 - 7:45 Workout, 7:45 - 8:30 CARDIO

Meal 6: 9:30pm (Post Workout)

1 Scoop ON 100% Whey 24/4/1/120
1/2 Cup Brown Rice: 8/69/3/320
5g of Creatine mixed into shake

Total: 32/73/4/440

Meal 7: 10:00pm

1 Scoop ON CASEIN 24/3/1/120
1 Tbsp Flax Seed 4/4/6/90

Total: 28/7/7/210

Bed = 10:30pm

Grand Totals: 235/171/72/2215
49% Protein,36% Carbs, 15% Fat.

Also, this is my current diet. IT IS NOT PERFECT AND DO NOT COPY IT. It will however show you an example of a clean well balanced diet and how to structure your diet to get better feedback as well as how to view it yourself to make it easier to read. In addition, I am cutting not bulking as to why it will be lower on calories.

[strong_web]

And to find out what you need near bedtime windexs meal 7 CASEIN, I am getting some of this friday, or you can also use cottage cheese.

[strong_web]

Sorry to post again, But your diet looks to be low in cals, but do up your marco, I thought I was eating enought and it turn out I was not, It looks good on paper but when you add in the marco you say, WHAT.....

[Taiaha]

na i went like ..... that cause i lost my post, had to go in my other post to find my diet one lol sorry bro, i am from australia so some of the stuff u say never really heard of, i cut out my cals cause i still gotta bit of fat on me but will go doctors next week and get this information. thanks for ure time buddy and sorry about the .... lol