(Somewhat)New Member/Diet Help + Pics

[Kennedy]

Hey guys, My name is Chris I have been on the boards researching and lurking for a good couple of months now and have decided to try and work up a lean bulk diet for the next month or two.

I know you Vets and Mods see hundred of dumb diet posts everyday with nothing to work with so I've tried (keyword=tried) to do my homework to help you guys to help me. Enough of the BS here are my stats.

Cycles= 0 Until I am 22+ AKA Natural
Age= 19
Height= 5'6
Weight= 165-167 (varies but constantly in this range)
Bodyfat %= Unknown, but if I were to guess...15-16%
Years Training= 1, but really 10 HARDCORE months
(2 first months = pussyfooting)
Split: 5 Day Split (will post specifics if clarification is needed)

What I want to Accomplish: I would really like to gain some more LEAN mass without gaining the already extra fat which I am currently storing at the moment. Does 10 lbs sound unreasonable for 2 months? This whole diet thing is a first for me so I am new to the bulk dieting. (used to just make sure I ate my protein and the rest was a shit shoot)

Did some homework....

I Have a BMR of 1802.95
According to the Harris Benedict Formula

With a BMR of 1802.95 x 1.55 (Moderately Active) I need 2794 Calories just to maintain my body weight! This is where I get stumped...I followed one of the stickies to the Lean Mass Bulk AS A LOOSE GUIDE and yet Im still only getting around 2,530 calories. I guess I need your help and opinion to see where I can add more VALUEABLE foods into my diet not just shit to get my caloric intake up.

I am also having some problems converting the Grams of Each item Protein, Carbs, Fat into calories so I know my specific caloric intake for each one. Anyone know the conversion? I believe it is x4 for carbs and protein and x9 for fat but its not coming out the same.

Anyway here is my diet, PLEASE CRITIQUE IT I AM HERE FOR ADVICE NOT BASHING. Thanks

OLD DIET.....REVISED BELOW

Lean Bulk Diet

9:30

½ cup of eggs with ½ cup chicken (omelet)
Kcal = 63 + 115
Protein = 13.2g + 21.7g
Carbs = .9g + 0g
Fat = .2g + 2.5g

1 English muffin = 120Kcals, 4g Protein, 25g Carbs, 1g Fat

Meal 1 Totals= 295 Kcals, 38.9g Protein, 25.9g Carbs, 3.7g Fat
--------------------------------------------------------------------------

12:00


38g of whey protein =150 Kcal, 21g protein, 16g Carbs, 4.5g Fat

1/2 cup of oats = 150 Kcal, 5g Protein, 27g Carb, 3g Fat

1 can of tuna = 70 Kcal, 15g Protein, 0g Carbs, 1g Fat

1 tbsp of flax seed oil = 11 Kcal, 0g Protein, 0g Carbs, 14g Fat

½ cup white rice 103Kcals, 2.1g Protein, 22.3g Carbs, .2g Fat

Meal 2 Totals = 484 Kcal, 43.1g Protein, 65.3g Carbs, 22.7g Fat--------------------------------------------------------------------------

2:30

4 hard-boiled eggs= 84Kcals, 13.6g Protein, .2g Carbs, 2.9g Fat

1 banana = 112Kcals, 1.4g Protein, 28.2g Carbs, .4g Fat

1 yogurt= 90 Kcals, 6g Protein, 17g Carb, 0g Fat

Meal 3 Totals = 286 Kcals, 21g Protein, 45.4g Carbs, 3.3g Fat--------------------------------------------------------------------------


3:00

Pre Workout Shake = 150kcals, 21g Protein, 16g Carbs, 9g fat

1/2 cup of oats = 150 Kcal, 5g Protein, 27g Carb, 3g Fat

Supporting Supplements

4g L Arginine

4g Glutamine

2222 BCAA’s

Mega men Sport Dietary Multi Vitamin

Meal 4 Totals= 300 Kcal, 26g Protein, 43g Carbs, 12g Fat + Supplements.
--------------------------------------------------------------------------

Workout 3:30- 5:00

--------------------------------------------------------------------------

5:30

1.5 cups of Protein Source (chicken steak etc)
Chicken Macros = 347 Kcals, 65.1g Protein, 0g Carbs, 7.5g Fat
Steak Macros = 260 Kcals, 43.4g Protein, 0g Carbs, 8.2g Fat
Pork Macros = 236 Kcals, 42.4g Protein, 0g Carbs, 6.1g Fat

38 gm whey protein= 150kcal, 21g protein, 16g Carbs, 4.5g Fat

¼ cup of carrots, tomatoes, salad…. either of these vegies. (Comments welcome)

1/2 cup of oats = 150 Kcal, 5g Protein, 27g Carb, 3g Fat

1 tbsp of flax seed oil = 11 Kcals, 0g Protein, 0g Carbs, 14g Fat

Meal 5 Totals(chicken) = 658 Kcal, 91.1g Protein, 43g Carbs (LOW FOR PWO?), 29g Fat
--------------------------------------------------------------------------

7:15

4 rice cakes = 140 Kcals, 4g Protein, 28g Carbs, 0g Fat

1-cup grapes= 68 Kcals, .7g Protein, 17.7g Carbs, .2g Fat

1tsp Flax Seed Oil= 59.5 Kcals, 0g Protein, 0g Carbs, 7g Fat

Meal 6 Totals= 267.5 Kcal, 4.7g Protein, 45.7g Carbs, 7.2g Fat
--------------------------------------------------------------------------

9:30

???1 bag microwave popcorn???

1 yogurt = 90 Kcals, 6g Protein, 17g Carbs, 0g Fat

1/2 cup of oats = 150 Kcal, 5g Protein, 27g Carb, 3g Fat

Meal 7 Total = 240Kcal, 11g Protein, 44g Carbs, 3g Fat
---------------------------------------------------------------------

TOTAL PROTEIN = 235.8g
TOTAL CARBS = 312.2g
APPROX TOTAL FAT= 80.9g

Total Kcal = 2530.5


END OLD DIET....REVISED IN OTHER POST!

[Kennedy]

My Wheels.......









Thanks in advance for the replies!


Chris (Kennedy)

[Kennedy]

This took me a long time to write out lol....bump


No one?

[*Narkissos*]

the HB formula to BMR calculation is based on bodyweight.

However, fatmass requires almost zero kcals at rest.

So, imo, it's erroneous to calculate based on total bodyweight.

Try instead the Katch-McArdle formula which is BMR calculation based on lean body weight.

Additionally, your kcal spread (and macro spread) is all over the place.

It isn't a bad diet as far as the diets i've seen posted go however.

[Kennedy]

Try instead the Katch-McArdle formula which is BMR calculation based on lean body weight.

Additionally, your kcal spread (and macro spread) is all over the place.

Could you be more specific about the macros so I can try to fix it?
If you are refering to that my Proteins,Carbs, Fats etc do not match up to my Kcals it is probably because I left out fibers/sodiums/trans fats etc etc...

Thank you for the help. Ill try using the Katch Formula and edit my diet some more.

[Kennedy]

Nark thanks for the response but other than 1 response and 58 views I still get nothing....guess thats what you get when you actually research before you post, not like these guys who don't know anything and ask for handouts.

[*Narkissos*]

^^I can see you put a lot of thought into it.

I'm working on a couple diets at the moment... When i've completed, i'll hit you with a PM with my thoughts on your diet.

In the meantime.. i'll bump this thread to keep it near the top of the forum view.

'k?

-N

[naturalsux]

Are you serious about the popcorn at 9:30?
i would remove the flax oil from the 5:30 and take it at night time with some fat free cottage cheese.
i would not eat carrots, eat some thing green like broccoli, green beans, some thing fibrous, etc.
if you could add veggies to some of your meals that would be good.
i would eat more chicken in the morning.
that 7:15 meal would be much better if it was chicken and broccoli instead of rice cakes and grapes.

[Kennedy]

^^I can see you put a lot of thought into it.

I'm working on a couple diets at the moment... When i've completed, i'll hit you with a PM with my thoughts on your diet.

In the meantime.. i'll bump this thread to keep it near the top of the forum view.

'k?

-N

Yep thanks Nark, appreciate it. Also Nark, I tried using the Katch formula and my BMR and caloric intake needed to maintain my body weight were only a couple of hundred calories of difference, so I just picked the higher one.

Are you serious about the popcorn at 9:30?
i would remove the flax oil from the 5:30 and take it at night time with some fat free cottage cheese.
i would not eat carrots, eat some thing green like broccoli, green beans, some thing fibrous, etc.
if you could add veggies to some of your meals that would be good.
i would eat more chicken in the morning.
that 7:15 meal would be much better if it was chicken and broccoli instead of rice cakes and grapes.

Was considering it as a cheat snack on my cheat day which I have yet to work out, sorry for the lack of clarification.

As for the fat free cottage cheese I really can't stand it so I think I will just hold out on that for now. And I will consider moving the flax seed oil and move it towards later at night...any specific reason why?

As for the rice cake and grape meal, figured I would give my body a rest from the protein but if you think more chicken would be better off then I'll make adjustments.

Thanks for the suggestions

Chris

[naturalsux]

Was considering it as a cheat snack on my cheat day which I have yet to work out, sorry for the lack of clarification.

As for the fat free cottage cheese I really can't stand it so I think I will just hold out on that for now. And I will consider moving the flax seed oil and move it towards later at night...any specific reason why?

As for the rice cake and grape meal, figured I would give my body a rest from the protein but if you think more chicken would be better off then I'll make adjustments.

Thanks for the suggestions

Chris[/QUOTE]

if your gonna eat popcorn, go to a health food store and get some organic popcorn seeds. they are packed with fiber, 7g per 1/4 cup. eat earlier in the day also.
fat slows the digestion of food and after a workout is not when you need it. at night time when your about to start fasting is when you need it.

your body loves protein it speeds up your metabolism and its very healthy.
if doesnt have to be chicken, it can be lean beef, pork, lamb, fish, turkey, venison ,bison, or seafood.

[*Narkissos*]

Yep thanks Nark, appreciate it. Also Nark, I tried using the Katch formula and my BMR and caloric intake needed to maintain my body weight were only a couple of hundred calories of difference, so I just picked the higher one.

Error.

'Higher' does not mean 'better'.

You are not lean at present... I'd go with the minimum feasible intake.

A 'couple hundred calories' makes a difference.

Was considering it as a cheat snack on my cheat day which I have yet to work out, sorry for the lack of clarification.

You're bulking.. i.e. already over-shooting your maintenance kcal total.

Thus 'cheat days' are obselete.

What sense does it make?

Re-think the rationale of the inclusion of a 'cheat day'.

-Narkissos

[Kennedy]

Error.

'Higher' does not mean 'better'.

You are not lean at present... I'd go with the minimum feasible intake.

A 'couple hundred calories' makes a difference.




You're bulking.. i.e. already over-shooting your maintenance kcal total.

Thus 'cheat days' are obselete.

What sense does it make?

Re-think the rationale of the inclusion of a 'cheat day'.

-Narkissos

I have decided to stick with the sent amount above and work with that. You are right a couple hundred does make the difference, thanks for the info.

And as for the cheat days, I was confusing that with cutting and I guess I brainfarted on that.


Any other comments guys? Keep em coming.....

[perfectbeast2001]

divide the protein more evenly through meals. You have 1 meal with 91g of pro and one with 4g, sort that out. shoot for 30g pro per meal for example.
Carbs in PWO I would bump up to 60-80g. I would also add complex carbs to your breakfast (at least 40-60g) as the morning is a very catabolic time.
Forget the popcorn mate that is just dumb after eating so stricly all day then blowing it at the end. A good last meal would be steak and salad, salmon and light cream cheese, or cottage cheese and PB. All high in good fats and vitually no carbs.

[Kennedy]

divide the protein more evenly through meals. You have 1 meal with 91g of pro and one with 4g, sort that out. shoot for 30g pro per meal for example.
Carbs in PWO I would bump up to 60-80g. I would also add complex carbs to your breakfast (at least 40-60g) as the morning is a very catabolic time.
Forget the popcorn mate that is just dumb after eating so stricly all day then blowing it at the end. A good last meal would be steak and salad, salmon and light cream cheese, or cottage cheese and PB. All high in good fats and vitually no carbs.

Thanks for the input brother! I appreciate the help, I'm going to go over my diet and revise it and repost, hopefully you can comment on it again!

[Kennedy]

Did some more research and totally revamped my diet.....I took everyones thoughts and comments into concern...

Nark, I tried really being more precise with my macros and according to a program I found I was within 100kcals approxmation. I also stuck with using the Katch-McArdle formula as it seemed more reasonable over the Harris Benedict Formula (kcal totals)

I have also nixed the popcorn....whether natural or not....dumb idea you guys are right thanks for the corrections.

Beast Thanks for the advice, as you will see in my revised diet my Carbs have been bumped up to about 42 in the morning when you said the body is most catabolic. I tried to spread the protein out in every meal alternatin Protein and Carbs with Protein and Fat meals. Since I am carb sensative I tried to really limit as much as humanly possible, without hurting my growth, the amount of carbs I took in throughout the day.

I was considering swapping the last two meals, should I rather have whole food before bed rather than just a shake and some flaxseed oil? Anyway here is the new REVISED DIET. Comments and critiques welcome!

Meal 1: Pro/Carb 9:30 a.m

4 hard-boiled eggs 17g Protein, .3g Carbs, 3.7g Fat

38g of whey protein 21g protein, 16g Carbs, 4.5g Fat

1/2 cup of oats = 5g Protein, 27g Carb, 3g Fat

43g protein / 43.3g carbs / 10.7g fat



Meal 2: Pro/Fat 11:30 a.m.

1 can of tuna 15g Protein, 0g Carbs, 1g Fat

1 tbsp of flax seed oil 0g Protein, 0g Carbs, 14g Fat

38g of whey protein 21g protein, 16g Carbs, 4.5g Fat


36g Protein/ 16g Carbs/ 19.5g Fat



Meal 4: Pro/Fat 1:00 p.m.

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, 1.5 cup romaine lettuce with tomatoes

30g protein / 2g Carbs / 15g Fat



Meal 3: Pro/Carb 2:30 - 2:45 p.m.

Boneless Skinless Chicken Breast

1.5 cup white rice (Measured Cooked)

55g protein / 55g carbs / 3g Fat



Workout 3:30 – 5:00 p.m.


Meal 5: PWO 5:15 p.m.

75g of whey protein / 70g of Dextrose

41g protein / 86g Carbs / 9g fat



Meal 6: PPWO 5:30-6:30 p.m.

Boneless Skinless Chicken Breast, 1.5 cup White Rice (Measured cooked)

50g Protein / 67.2 Carbs / 3g Fat


Meal 7: Pro/Fat 9:00 p.m.

Lean Protein of my choice (chicken, beef, venison etc), 2 Tbsp Natural Peanut Butter

50g protein / 5g carbs / 16g fat



Meal 8: Before Bed 10:30 p.m.

2 Scoops of Whey Protein, 1.0 Tbsp. Flax Seed Oil

41g protein / 16g carbs / 23g Fat

--------------------------------------------------------------------------

346g Protein/ 295g Carbs/ 96g Fat. = 3300calories(approx.)

1,346 Kcal/Protein
1100 Kcal/Carbs
864 Kcal/ Fat

3,310 Kcal Total

[perfectbeast2001]

I would def swap meals 3 and 4 around as you will want the pro/carb meal for pre workout meal to give you enrgy to train. Other than that much better mate. looks like a pretty good diet now! All you have to do is try it for a few weeks and be prepared to make small adjustments if you find you are gaining fat or not gaining at all then simply add or subtract from overall cals.

[Kennedy]

Definitely going to swap meals 3 and 4 don't know why I didn't catch the one! Thanks for the help mate I appreciate it, thinking about starting a log and seeing how things work out....Thanks!

Any other comments?

[Kennedy]

TTT anyone else?

[SuperLift]

lookin better! I like the "revised diet". Personally, I would up the carbs, but thats just me. You just need to play around with your food intake to find out what puts LBM on you and what makes you fat. Takes time, but well worth it.

[Kennedy]

lookin better! I like the "revised diet". Personally, I would up the carbs, but thats just me. You just need to play around with your food intake to find out what puts LBM on you and what makes you fat. Takes time, but well worth it.

Thanks Superlift! As for the carbs, I am very carb sensitive so if I eat to many the fat just rolls on in, Im going to really have to experiment with the carb intake throughout the diet and see how it goes.

[*Narkissos*]

Looks pretty decent to me.

Good luck

[Kennedy]

Looks pretty decent to me.

Good luck

Thanks everyone for all the help!

I'll let everyone know how it goes once I begin!