Diet help

**AandF6969** · 10-04-2007, 07:09 PM

Originally Posted by Mike S.

What about Milk I have been drinking about 400ml of skim and 400ml of chocolate

I'd cut it out... it has lactose (sugar) and dairy products make a lot of people look soft.

**Mike S.** · 10-04-2007, 07:37 PM

cool thanks...

**Mike S.** · 10-14-2007, 10:23 AM

Updated pics 2 weeks from last ones

**BWhitaker** · 10-14-2007, 11:52 PM

Originally Posted by Mike S.

okay so I figured out my BMR To gain weight I need to take in about 3400 calories.... I need to take in about 1000 more what do you suggest I do I have a hard time eating what I am now.... Just cant eat that much makes me sick...

The diet you have that you were initially eating only has a little about 2000 calories, right? Now you get to add another 1500 calories plus on top of that. That gives you a little more leniacy to add a little flavor to things. Dont get me wrong, I'm not saying you get to fill those calories up with anything. However, you can add some whole eggs to your egg whites (maybe even a little cheese). A serving of ketchup or BBQ. Cooking with olive oil. This list goes on.

The point is that your food will taste better, and therefore it will be easier to eat all of it.

**Mike S.** · 10-15-2007, 11:20 AM

cool thanks been trying and taking true-mass

**Mike S.** · 10-22-2007, 04:41 PM

okay pretty much nothing is working in helping me gain weight

**AandF6969** · 10-22-2007, 05:27 PM

Originally Posted by Mike S.

okay pretty much nothing is working in helping me gain weight

It's only been a week right?

Eat more.

Did you post your workouts up?

**Mike S.** · 10-22-2007, 05:45 PM

been about 2 1/2 actually yeah I posted them up

**Consistency** · 10-22-2007, 06:04 PM

add 500 more calories if your not gaining weight, we fixed your diet pretty good, you should be noticing atleast some changes

**Mike S.** · 10-22-2007, 06:06 PM

yeah I pretty much did lol.... I dont know maybe I am losing BF and thats why I am staying the same weight

**Mike S.** · 10-23-2007, 11:50 AM

bump

**AandF6969** · 10-23-2007, 12:10 PM

Post up your new diet with protein/fat/carb counts on the meals... Also, I commented on your workouts

**Mike S.** · 10-23-2007, 01:08 PM

grams cals %total
Total: 3236
Fat: 121 1087 35%
Sat: 46 418 13%
Poly: 11 101 3%
Mono: 40 362 12%
Carbs: 174 641 20%
Fiber: 14 0 0%
Protein: 354 1414 45%
Alcohol: 0 0 0
my carbs and proteins tend to change a lil bit each day and so does the fat... but thats pretty basic

**AandF6969** · 10-23-2007, 01:23 PM

Originally Posted by Mike S.

grams cals %total
Total: 3236
Fat: 121 1087 35%
Sat: 46 418 13%
Poly: 11 101 3%
Mono: 40 362 12%
Carbs: 174 641 20%
Fiber: 14 0 0%
Protein: 354 1414 45%
Alcohol: 0 0 0
my carbs and proteins tend to change a lil bit each day and so does the fat... but thats pretty basic

Lower protein, higher carbs IMO.

It would help if you could list individual meals.

**Mike S.** · 10-23-2007, 01:36 PM

I kinda change them depending on what we get served

I try to keep it the same
Meal 1 -true mass
Meal 2 - chicken brest sandwich
meal 3 protein shake
meal 4 12 egg whites and chicken breast sometimes 12 egg whites omlet with ham and cheese
meal 5 protein shake
meal 6 chicken or ham salad no dressing with carrots
meal 7 pre work out snack say a nutrigrain bar or beef jerkey
meal 8 PWO shake 2 scoops
it varies again based off of what they have

**AandF6969** · 10-23-2007, 01:44 PM

Way too many shakes... not enough carbs IMO.

What are the protein/fat/carb counts on the true mass shake? I took cytogainer which is similar and it made me pudgy/puffy as ****. One shake per day.

**Mike S.** · 10-23-2007, 01:56 PM

Calories 630
Calories From Fat 140
Total Fat 16g 25%
Saturated Fat 5g 25%
Cholesterol 110mg 37%
Total Carbohydrates 76g 25%
Dietary Fiber 5g 20%
Sugars 14g **
Protein 46g 92%

Vitamin A 5000IU 100%
Vitamin C 60mg 100%
Vitamin D 400IU 100%
Vitamin E 30IU 100%
Vitamin K 80mcg 100%
Thiamin 1.5mg 100%
Riboflavin 1.7mg 100%
Niacin 20mg 100%
Vitamin B6 2mg 100%
Folic Acid 400mcg 100%
Vitamin B12 6mcg 100%
Biotin 300mcg 100%
Pantothenic Acid 10mg 100%
Calcium 250mg 25%
Iron 18mg 100%
Phosphorus 180mg 18%
Iodine 150mcg 100%
Magnesium 400mg 100%
Zinc 15mg 100%
Selenium 70mcg 100%
Copper 2mg 100%
Manganese 2mg 100%
Chromium 120mcg 100%
Sodium 260mg 11%
Potassium 410mg 12%

* Percent Daily Values are based on a 2,000 calorie diet
** Daily Value not established

Other Ingredients
A Sustained Release Ultra-Premium Protein & Amino Acid Matrix Comprised Of (Ultrafiltered Whey Protein Concentrate [Milk], (Which Contains Alpha-Lactalbumin), Microfiltered Whey Protein Isolate [Milk], (Which Contains Whey Isolate Peptide Fractions), Calcium Caseinate [Milk], Micellar Alpha And Beta Caseins And Caseinates [Milk], Milk Protein Isolate [Milk], Hydrolyzed Whey Protein [Milk], Egg Whites [Egg], Glutamine Peptides, Glutamine AKG, L-Leucine, L-Isoleucine, L-Valine), Maltodextrin, Dutch Processed Cocoa Powder, Richmix Sunflower Powder Consisting Of (Sunflower Oil, Corn Syrup Solids, Sodium Caseinate [Milk], Mono-Glycerides, Di-Glycerides, Di-Potassium Phosphate), Litesse® II Polydextrose, Natural And Artificial Flavors, Nutrisperse MCT Powder Consisting Of (Medium Chain Triglycerides, Nonfat Dry Milk, Di-Sodium Phosphate, Silicon Dioxide), Vitamin & Mineral Blend Consisting Of (Magnesium Phosphate, Ascorbic Acid, Vitamin E Acetate, Biotin, Chromium Chelate, Niacinamide, Iron, Vitamin A Palmitate, Selenium Chelate, Calcium Pantothenate, Zinc Oxide, Vitamin K1, Copper Gluconate, Vitamin D3, Manganese Sulfate, Pyridoxine HCL, Thiamin Mononitrate, Riboflavin, Vitamin B12, Folic Acid, Potassium Iodide), Qualicel Cellulose Gum, Ticalose® Cellulose Gum, Xanthan Gum, Guar Gum, Gum Acacia, Acesulfame Potassium, Sucralose (Splenda®), Lecithin [Soy], Aminogen®, Papain

**AandF6969** · 10-23-2007, 02:00 PM

Ughh those shakes are garbage in my opinion... 14g sugar, 76g total carbs, 16g fat... you'd be a TON better off with a cup of oatmeal, 8-10 egg whites, and a yolk. Or a cup of oatmeal and 50g of whey protein.

**Mike S.** · 10-23-2007, 02:05 PM

see thats just the thing though I wake up at 1700 and am at work by 1745 I cant get eggs untill midnight or so.. Thats why I use that for my Breakfast

**AandF6969** · 10-23-2007, 02:24 PM

Try just oatmeal and whey then... and I'd probably switch out 1-2 of your other shakes in the day for real meals.

**Mike S.** · 10-23-2007, 03:14 PM

I will try... We can only eat at certain times of the day.... Thanks though for all the help

**Mike S.** · 10-23-2007, 03:28 PM

my shakes only have like 20g of protein thats why I was taking so many... also would it help get the fat down if I was taking lipo6x or should I wait untill I start cutting in Dec