Help with my diet!

[upN.]

Hi guys,

So I posted in the anabolic sections and they sent me here

I'm 20years old, about 6'4 6'5 and 140lbs (!)

I'm having hard time finishing any thing I start eating. I've been lifting weights for a while now but I don't see any change at all (I'm just getting stronger and can lift way more than when I started)

So go ahead guys, tell me what to eat and I'll do it.

PS: I don't eat fish and vegetables and HATE milk.

Thanks a lot!

[upN.]

When I woke up yesterday I drank a coffee + a croissant. Then a mcchicken for lunch (lol), then a pasta, 1 protein bar (20g) + then I worked out (another protein bar). 5g creapure + 1 protein shake that I couldn't finish. During the night I ate chicken + rice.

I feel sorry for myself!

[bigsiv]

Cheers for coming over bro let's get started can you tell me a typical day of food and anything else such as what you do like to eat

[bigsiv]

Can you tell me your level of exercise during the day eg light moderate etc

[upN.]

I eat mcdonalds (only mcchicken) every day (just because it's convenient). I like pizza, tomato pasta, grilled chicken, grilled red meat and that's about it

I eat the same exact food every day. I'm not adventurous when it's about food. I don't eat eggs. I eat a lot of bread.

[upN.]

What do you mean by level of exercise? At the gym?

[bigsiv]

No work really mate I need to work out your TDEE so we can sort out a diet plan. Do you work in an office (light) or construction ( heavy)

[upN.]

I work from a computer, so I guess light. I just go to school every day then go home make websites

[bigsiv]

Right so your TDEE works out at about 2100 calories (roughly) so what we need to do is for starters add 500 calories so 2600 calories needed to bulk.
Lets do macros at 40/40/20 thats protein/carbs/fats
which equals roughly 1040/1040/520 calories. Are you with me so far?

[upN.]

Sorry bro just learned english last year, what are macros?

[bigsiv]

When you eat anything on the packet or box it will tell you how much protein, carbs and fats are in it. These are you macros for example a mcchicken sandwich what you like contains 14g of protein/40g of carbs/16g of fats
Understand?

[upN.]

Yes thanks. So I need 2600 calories a day.

[Lunk1]

I hope he is real and you got him from here big...great job!

[bigsiv]

Spot on! Can I ask how you are posting is it a laptop or iPhone?

[bigsiv]

True Lunk1 hope he's not a terminator lol

[upN.]

I'm posting from my Laptop in my car using my iPhone internet lol. Why?

[bigsiv]

Because you should download an app. Called myfitnesspal it will help us both break down everything you eat. It's so I don't have to do everything for you lol can you down load it?

[upN.]

Because you should download an app. Called myfitnesspal it will help us both break down everything you eat. It's so I don't have to do everything for you lol can you down load it?

Got it. Next?

[bigsiv]

Lol that's brilliant. Now your typical diet in a typical day put it in the app then post it in this format
Meal 1 banana (p)10/(c)10/(f)10
Meal 2 etc etc

Total protein/carbs/fats
Total calories

Now that may take a few minutes but I will wait.

What I will say is your at the start of a beautiful journey and I'm glad I can help someone like the guys on this forum have helped me and I'll be honest I'm still learning but I'm looking awesome lol and that's what we will do for you!!!!

[upN.]

I'm gonna do it as soon as I arrive to the grocery store parking because I'm driving

[bigsiv]

No problem buddy take your time do it right if you have trouble with the app. Let me know. I will be in bed in about an hour so try and post before that but if not i will catch up in morning

[upN.]

Msg 1

[upN.]

Msg 2 for 25 (

[upN.]

I have a question though. How am I gonna know the macros of a banana, a steak or a pasta?

[bigsiv]

You don't need to when you put your food in the daily entry you click on finished log for today, then go to home, then at the top press daily, that will tell you all your macros for the day
Did that help?

[bigsiv]

I have to say I can't fault your enthusiasm nice to see someone serious.

[upN.]

[bigsiv]

Now the bit what takes the time you need to go through each section work out the macros add them up and give me totals for the day. Then I can see what percentages we are working with and what we can alter . Don't forget total cals

[upN.]

I will later when I get home after dinner, thanks a lot bro ! You can go to sleep, we'll work on that tomorrow

[bigsiv]

No probs cheers bud I will catch up tomorrow peace

[Lunk1]

This is great and motivating...man I hope it comtinues. Great job both of you!

[bigsiv]

Cheers Lunk1 just trying to give a bit back. The OP seems serious so looks like we could be looking at a good project!

[upN.]

I hope you guys understand why I considered steroids, look at my damn body, looks like I just came straight from Ethiopia!!!

[bigsiv]

Back again let's get started. Don't be worrying what you look like now as long as you have a goal what is achievable we will get there. Just out of interest what does your training routine look like? I still need your diet/macros for a typical day

[upN.]

So yesterday

protein/carb/fat
90/154/72

goal:
101/370/90

---

I work out good but I don't know the names of the stuff I'm doing.. I just do what my trainer says but basically here is my schedule every week:

Monday: Back and Bicep
Tuesday: Rest
Wednesday: Triceps and chest
Thursday: Shoulders, Abs
Friday: Legs
Sat: rest
Sunday: rest

[Lunk1]

I think your first step may be to fire that fkn trainer! How can he NOT address diet with a client in your shape? Bastard is going through the motions just cashing the check!

[bigsiv]

Definitely Lunk1. Right OP post your full diet plus macros

[Shsm]

I think your first step may be to fire that fkn trainer! How can he NOT address diet with a client in your shape? Bastard is going through the motions just cashing the check!

Agreed.

[upN.]

Is this what you guys need? (sorry if I'm slow )

[bigsiv]

No I need something like this so I can tweak what you already have:

Breakfast - protein shake with milk and oats. P(60g) C(60g) f(16g)
Shredded wheat with semi skimmed milk p(10g) c(37) f(3)
Bacon sandwich p(18) c(22) f(11)
Calories - 840

Lunch - egg mayo on whole grain p(30g) c(60) f(34)
Mixed fruit p(6) c(60) f(3)
Banana p(2) c(28) f(0)
Calories 910

Snack pre workout- carb shake p(10) c(66) f(5)
Energy drink p(0) c(50) f(0)
Calories 420

Dinner post workout- protein shake p(45) c(22) f(8)
8oz fillet steak potatoes and veg p(25) c(33) f(16)
Calories 435

Snacks - shredded wheat with skim milk p(10) c(37) f(3)
Hard boiled eggs p(18) c(0) f(15)
Porridge oats with skim milk p(14) c(37) f(8)
Calories 720

Total protein( 248) carb (512) fats(92) macro split 30/60/10

Total cals 3325