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  1. #1
    Tigershark's Avatar
    Tigershark is offline "Who wants to be Clark Kent, when you can be Superman."
    Join Date
    Oct 2008
    Location
    New Hampshire
    Posts
    12,668

    More diet help please.

    Here is a diet I worked on tonight while at work. I know it needs some help and my brain is friend right now trying to figue out a way to add more calories. As I said in another thread, I just do not want to screw this cycle up when I start. I also want to say thank you to everyone who has helped me out on this board with all of my questions. I would be lost without your guidance. Trying to go for a lean bulk. I want to add muscle and strip away what is left of the fat so I have some cut to me. Also I work 3rd shift which is why the times are how they are.
    Here are my stats again:
    5'11''
    189 lbs.
    15% bf
    age 37


    Wake up 4pm and do cardio on empty stomache.

    First meal 5 pm
    cup oatmeal with cup of skim milk
    190 Cal 5g Pro 3g Fat 27g Carb
    Banana 121 Cal 1.5g Pro 31g Carb .5g Fat
    4 eggs whites and 1 whole egg 188 Cal 24g Pro 1g Carb
    1 slice Ezekial toast 80 Cal 4g Pro 15g Carb .5g Fat
    Total 579 Calories 34.5g Protien 44g Carbs 5g Fat

    Workout 6pm
    PWO workout meal 7pm

    Protein drink 110 Cal 23g Pro 2g Carb 1.5g Fat
    Banana 121 Cal 1.5g Pro 31g Carb .5g Fat
    cup oatmeal with cup of skim milk
    190 Cal 5g Pro 3g Fat 27g Carb
    Toatal 421 Calories 29.5g Protien 60g Carbs 5g Fat

    Second meal 9pm
    Tbs organic Peanut butter 90 Cal 8g Pro 7g Carb 8g Fat
    Cottage cheese cup 62 Cal 13g Pro 5g Carb 1g fat
    Tuna fish 1 can 120 Cal 26g Pro
    Garden salad no dressing 55 Cal 20g Carb
    Avocado 161 Cal 2g Pro 17g Carb 15g Fat
    Banana 121 Cal 1.5g Pro 31g Carb .5g Fat
    Total: 609 Calories 65.5g Protein 80g Carbs 24.5g Fat

    Snack 1 11pm
    2 Baby conch 100 Cal 24g Pro 10g Carb 10g Fat
    Cottage cheese cup 62 Cal 13g Pro 5g Carb 1g fat
    Total 162 Calories 23g Protien 15g Carb 11g Fat

    Third meal 1am:
    1 cup Steamed vegetables 16 Cal .9g Pro 3g Carb .5g Fat
    1 cup turkey 220 Cal 32g Pro 9g Fat
    Baked sweet potato 118 Cal 2.1g Pro 32 Carbs 1g Fat
    Garden salad no dressing 55 Cal 20g Carb
    Protein drink 110 Cal 23g Pro 2g Carb 1.5g Fat
    Total 519 Calories 58g Pro 57g Carbs 3g Fat

    Snack 2 3am
    2 Baby conch 100 Cal 24g Pro 10g Carb 10g Fat
    Cottage cheese cup 62 Cal 13g Pro 5g Carb 1g fat
    Total 162 Calories 23g Protien 15g Carb 11g Fat

    Fourth meal 5am
    Steak flank broiled 8 oz 384 Cal 44g Pro 22g Fat
    Garden salad no dressing 55 Cal 20g Carb
    Tuna fish 1 can 120 Cal 26g Pro
    Total 559 Calories 70g Protien 20g Carbs 22g Fat

    Before bed 7am
    Cottage cheese cup 62 Cal 13g Pro 5g Carb 1g fat
    Protein drink 110 Cal 23g Pro 2g Carb 1.5g Fat
    Total 172 Calories 36g Protien 7g Carbs 2.5g Fat

    Total 3183 Calories 339.5g Protien 298g Carbs 82.5g Fat

  2. #2
    Phate's Avatar
    Phate is offline Got Diet? ~VET~ AR Hall of Famer~
    Join Date
    Jun 2007
    Location
    texas
    Posts
    10,940
    Quote Originally Posted by Tigershark View Post
    Here is a diet I worked on tonight while at work. I know it needs some help and my brain is friend right now trying to figue out a way to add more calories. As I said in another thread, I just do not want to screw this cycle up when I start. I also want to say thank you to everyone who has helped me out on this board with all of my questions. I would be lost without your guidance. Trying to go for a lean bulk. I want to add muscle and strip away what is left of the fat so I have some cut to me. Also I work 3rd shift which is why the times are how they are.
    Here are my stats again:
    5'11''
    189 lbs.
    15% bf
    age 37


    Wake up 4pm and do cardio on empty stomache.

    First meal 5 pm
    cup oatmeal with cup of skim milk
    190 Cal 5g Pro 3g Fat 27g Carb
    double the oatmeal
    Banana 121 Cal 1.5g Pro 31g Carb .5g Fat

    4 eggs whites and 1 whole egg 188 Cal 24g Pro 1g Carb
    double the eggs
    1 slice Ezekial toast 80 Cal 4g Pro 15g Carb .5g Fat

    Total 579 Calories 34.5g Protien 44g Carbs 5g Fat

    Workout 6pm
    PWO workout meal 7pm

    Protein drink 110 Cal 23g Pro 2g Carb 1.5g Fat
    double
    Banana 121 Cal 1.5g Pro 31g Carb .5g Fat
    double
    cup oatmeal with cup of skim milk

    190 Cal 5g Pro 3g Fat 27g Carb

    Toatal 421 Calories 29.5g Protien 60g Carbs 5g Fat
    in between your PWO and the 9pm meal have another meal if 50g of protein and 50-60g of carbs

    Second meal 9pm
    Tbs organic Peanut butter 90 Cal 8g Pro 7g Carb 8g Fat

    Cottage cheese cup 62 Cal 13g Pro 5g Carb 1g fat

    Tuna fish 1 can 120 Cal 26g Pro

    Garden salad no dressing 55 Cal 20g Carb

    Avocado 161 Cal 2g Pro 17g Carb 15g Fat

    Banana 121 Cal 1.5g Pro 31g Carb .5g Fat

    Total: 609 Calories 65.5g Protein 80g Carbs 24.5g Fat
    this meal is fine, i personally would mix the avocado, salad, and tuna together with some boiled eggs and ginger dressing, just a changeup suggestion
    Snack 1 11pm

    2 Baby conch 100 Cal 24g Pro 10g Carb 10g Fat
    Cottage cheese cup 62 Cal 13g Pro 5g Carb 1g fat
    Total 162 Calories 23g Protien 15g Carb 11g Fat
    double the conch or cheese

    Third meal 1am:
    1 cup Steamed vegetables 16 Cal .9g Pro 3g Carb .5g Fat
    1 cup turkey 220 Cal 32g Pro 9g Fat
    Baked sweet potato 118 Cal 2.1g Pro 32 Carbs 1g Fat
    Garden salad no dressing 55 Cal 20g Carb
    Protein drink 110 Cal 23g Pro 2g Carb 1.5g Fat
    Total 519 Calories 58g Pro 57g Carbs 3g Fat
    cut the shake, double the turkey or add some boiled eggs to your salad

    Snack 2 3am
    2 Baby conch 100 Cal 24g Pro 10g Carb 10g Fat
    Cottage cheese cup 62 Cal 13g Pro 5g Carb 1g fat
    Total 162 Calories 23g Protien 15g Carb 11g Fat
    same as above
    Fourth meal 5am
    Steak flank broiled 8 oz 384 Cal 44g Pro 22g Fat
    Garden salad no dressing 55 Cal 20g Carb
    Tuna fish 1 can 120 Cal 26g Pro
    Total 559 Calories 70g Protien 20g Carbs 22g Fat
    i like this meal
    Before bed 7am
    Cottage cheese cup 62 Cal 13g Pro 5g Carb 1g fat
    Protein drink 110 Cal 23g Pro 2g Carb 1.5g Fat
    Total 172 Calories 36g Protien 7g Carbs 2.5g Fat
    unless the protein is casein it won't be very useful here, get some casein powder and make a shake with peanut butter or eat some steak and cottage cheese and veges
    Total 3183 Calories 339.5g Protien 298g Carbs 82.5g Fat
    if you add the things i suggested up you have a good bulking diet, add the stuff up and see how it looks and what you want to change and i'll help you with it

  3. #3
    Tigershark's Avatar
    Tigershark is offline "Who wants to be Clark Kent, when you can be Superman."
    Join Date
    Oct 2008
    Location
    New Hampshire
    Posts
    12,668
    Thank you.

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