Diet Help!!!!!!!!

[raywj]

I am COMPLETLY lost on how to create my diet. I am 27 years old, 190lbs, 16.37% body fat, BMR is 1980.5. Based on what I have read I should be taking in at least 3416 calories to maintain, and 3616 calories to gain. The part I am confused on is what to eat and when. I see alot of eggs and C.C. beeing thrown around on this site. I currently try to eat six times a day, but I have 3 meals and 3 protien shakes. I am positive my current eating habbits suck, and I need help. Any input would be greatly appreciated.

[Ernst]

Did you read the stickies at the top of this forum?

[sam_sneed]

First of all well done on actually finding your BMR and calorie needs so many posts don't even bother. Knowing what you need is half the battle.

> I presume you want to gain as you worked out the kcals for that.

> Split it into 6 meals a day all solid food!

> General guideline for macros whilst bulking is 40%protein 40% carbs and 20% fat. Try that for 2 weeks and if your getting too fat or not gaining muscle then adjust the macros.

> Read the stickies for examples of what types of meals you should be going for. Post an actual diet with macros for each meal and we will help you get it spot on.

[raywj]

Thanks for the input guys. Here is what I will base my initial diet off of. Tell me what you think. I dont know if it will be practical for me to try and eat 8 meals a day, but we will see. Any suggestions on condensing to 6?? Thanks for the help guys.

Meal 1
8 egg whites, 1 scoop of whey protien, 1 cup oat meal
50g protien/54g carbs/5g fat

Meal 2
chicken breast, 1 1/4 cup swiss cheese, green veggies
55g protien/2g carbs/20g fat

Meal 3
chicken breast, 1 1/2 cup brown rice
55g protien/64g carbs/3g fat

Meal 4
2 cans tuna, 1 Tbsp full fat mayonnaise, veggies
60g protien/2g carbs/13g fat

WORK OUT!

Meal 5 PWO Nutrition
2 scoops whey protien, 80g of dextrose
40g protien/80g carbs/0g fat

Meal 6 PPWO
Chicken Breast, 1/2 cup brown rice
50g protien/70g carbs/3g fat

Meal 7
lean protien of my choice, 2Tbsp peanut butter
50g protien/5g carbs/18g fat

Meal 8 Before Bed
3 scoops whey protien, 1.5 Tbsp Flax Seed Oil
60g protien/3g carbs/21g fat

Totals: 420g protien/250g carbs/82g fat/3500 Cals.

[sam_sneed]

Thanks for the input guys. Here is what I will base my initial diet off of. Tell me what you think. I dont know if it will be practical for me to try and eat 8 meals a day, but we will see. Any suggestions on condensing to 6?? Thanks for the help guys.
Ok 1st things first you don't need over 400 grams of protein too few carbs and a little bit too much fat IMO
Meal 1
8 egg whites, 1 scoop of whey protien, 1 cup oat meal
50g protien/54g carbs/5g fat
Looks Good
Meal 2
chicken breast, 1 1/4 cup swiss cheese, green veggies
55g protien/2g carbs/20g fat
Go with the Chicken Breast and a carb source, sweet potato is best
Meal 3
chicken breast, 1 1/2 cup brown rice
55g protien/64g carbs/3g fat
Again this is good
Meal 4
2 cans tuna, 1 Tbsp full fat mayonnaise, veggies
60g protien/2g carbs/13g fat
1 can of tuna is sufficient, you need carbs pre-workout at least 30 grams
WORK OUT!

Meal 5 PWO Nutrition
2 scoops whey protien, 80g of dextrose
40g protien/80g carbs/0g fat
This does the job, IMO supplements aren't needed you could eat a solid meal but this will work especially for bulking.
Meal 6 PPWO
Chicken Breast, 1/2 cup brown rice
50g protien/70g carbs/3g fat
Yep again lookin good
Meal 7
lean protien of my choice, 2Tbsp peanut butter
50g protien/5g carbs/18g fat
No problem with this, good
Meal 8 Before Bed
3 scoops whey protien, 1.5 Tbsp Flax Seed Oil
60g protien/3g carbs/21g fat
Whey before bed is useless, Casein would be the choice, but considering your macros, i think you can forget this meal, we will work with 7, your looking for about 520 calories each time gives you 3640.
Totals: 420g protien/250g carbs/82g fat/3500 Cals.

My comments are in bold. IMO is in my opinion incase your confused.
Any more questions is no problem

[abbot138]

Food choices are descent. I would do more oats and sweet potatoes and less brown rice tho. Your ratios are kind of a mess...too much protein not enough carbs...Try for around 415 carbs, 300 protein, 80 fat. You are only carrying 160lb of LBM, you dont need 420g protein, especially if your bulking. Carbs are more important to a bulk diet. Also try not to take in more than 15g of fat at any one meal...You have a very nice start here tho, a little tweaking and you should be fine.

[raywj]

Thanks for all the input guys. I will tweak the diet off the recomendations i get and hopefully come up with something that works. I will cut some of the protien, and substitue more sweet potatoes. I havent researched the potatoes thoughs. 1/2 Potatoe suffice??

[abbot138]

http://www.nal.usda.gov/fnic/foodcomp/search/ Here ya go, for all your food measuring needs!