Few items to discuss

[boris20]

How do you guys feel about these foots. I eat alot of them in my diet, cant say I do this because its good for any real reason besides they taste good. Just thinking about kickin them out and cleaning up my diet a bit. These are pretty well the only flaws I have with it, but its cheap and i have the habbit of buying it.

Reduced fat peanut butter
Low fat yogurt - strawberry (eat a tub every couple days)
Whole wheat pancakes (I put the PB on them after workouts in the afternoon)
Lots of coffee
Turkey Hot does with ketchup and 1 slice of wheat bread
Choclate Malt-o-meal
Cans upon cans of beans, grilling beans, pork-n-beans ect.
And protien powder (which im giving up on, just doesnt seem to be doing anything besides wasting money after 6 5lb tubs in 3 months)
Cashews vs Almonds?
Oysters (forgot them in the orig post)

Cut loose, give your thoughts on the stuff.

[eatrainrest]

How do you guys feel about these foots. I eat alot of them in my diet, cant say I do this because its good for any real reason besides they taste good. Just thinking about kickin them out and cleaning up my diet a bit. These are pretty well the only flaws I have with it, but its cheap and i have the habbit of buying it.

Reduced fat peanut butter-fats are good, mono and polyunsaturated, they probly subsititued with sugar and or carbs
Low fat yogurt - strawberry (eat a tub every couple days)i dont think yogurt is necessary unless PWO
Whole wheat pancakes (I put the PB on them after workouts in the afternoon)your PWO nutrition could be ALOT better, cut the fat out load with carbs/protein
Lots of coffeei wouldnt
Turkey Hot does with ketchup and 1 slice of wheat breadchop out ketchup, substitue turkey breast
Choclate Malt-o-mealno
Cans upon cans of beans, grilling beans, pork-n-beans ect.try buying fresh meats, and frozen veggies, always better than canned
And protien powder (which im giving up on, just doesnt seem to be doing anything besides wasting money after 6 5lb tubs in 3 months)thats absurd eat real protein
Cashews vs Almonds?dry roasted,no salt almonds

Cut loose, give your thoughts on the stuff.

all in bold comments

[boris20]

Good reply. I do eat the chicken and turkey breats. Just given some foods up there when im feelin lazy or dont have time to cook up a meal. And the real protien comment, I can tell everyone Im learning that one from experience. Ive seen lots better gains when actually eating meat rather then taking powder.

[eatrainrest]

Good reply. I do eat the chicken and turkey breats. Just given some foods up there when im feelin lazy or dont have time to cook up a meal. And the real protien comment, I can tell everyone Im learning that one from experience. Ive seen lots better gains when actually eating meat rather then taking powder.

everyone is human, but once you get used to pre packing its all good! good mix it up or you may have food allergies.. also turkey is known to make you sleepy so i wuldnt eat before workout, i would say for cheat foods you could have the whole wheat pancakes and stuff butt thats only recommended 1 time a week, if that. you know the deal

[boris20]

Yeah. I eat pretty lean for the most part. Oatmeal, chicken breats, ect. Been trying to up my daily cals to put on some pounds for the last 4-5 months. Eating as much as I can. Havent gained one pound. Changed my liftin routine up to increase weight and keep reps lower. Ima take some of that crap out of my diet, see if thatll do the trick. Seems ive hit a plateau as far as gettin bigger and any more cut looking. Lifted for about 4-5 years now, 3-5 times a week. Took cardio out this year also.

[eatrainrest]

Yeah. I eat pretty lean for the most part. Oatmeal, chicken breats, ect. Been trying to up my daily cals to put on some pounds for the last 4-5 months. Eating as much as I can. Havent gained one pound. Changed my liftin routine up to increase weight and keep reps lower. Ima take some of that crap out of my diet, see if thatll do the trick. Seems ive hit a plateau as far as gettin bigger and any more cut looking. Lifted for about 4-5 years now, 3-5 times a week. Took cardio out this year also.

bingo, first off body adapts to training program about 4-6 weeks. advanced lifters can adapt to strength routines 2-3. dydration, sleep, stress all play factors. and most important whats your BMR, Macros of all the foods you eat, metabolism, etc. check out the 1st or 2nd sticky with the videos if you havent already. post a diet with macros of all foods and we can go from there if youd like, anybody can put on weight!

[eatrainrest]

[/B]

bingo, first off body adapts to training program about 4-6 weeks. advanced lifters can adapt to strength routines 2-3. dydration, sleep, stress all play factors. and most important whats your BMR, Macros of all the foods you eat, metabolism, etc. check out the 1st or 2nd sticky with the videos if you havent already. post a diet with macros of all foods and we can go from there if youd like, anybody can put on weight!

should not take out cardio ever, do it and replace those burned cals with food

[boris20]

I am 6'1
168lbs
around 8-10% bf
23 y/o
I feel ive maxed out my str for my weight, benchin about 245 for the last year and no more gains on anything but legs

I keep my workout routines changing almost weekly, keeping my muscle confused.


Days when I am at home

Typical breakfast is oats and yogurt, or malt of meal.

around 10-11 am ill eat something such as eggs and turkey burger in tortilla, or nuts

1pm ill eat something similar. turkey dogs, something along those lines and protien shake

4ish ill get some meat and beans or rice and chicken (kinda an early dinner)

7 ill eat whatever I can find in the fridge from earlier stuff or nuts

bedtime - almonds, protien shake

Days at work (i work 48 hours straight 96 off)

Same breakfast as earlier

Snack on nuts during the day if im hungry

Eat some sorta lean mealed lunch at a restraunt such as chicken and veggies ect.

snacking in afternoon on granola bars or protien bars

Dinner usually 12" double meat turkey or ham subway with no dresssing

almonds before bed

[jamyjamjr]

I am 6'1
168lbs
around 8-10% bf
23 y/o
I feel ive maxed out my str for my weight, benchin about 245 for the last year and no more gains on anything but legs

I keep my workout routines changing almost weekly, keeping my muscle confused.


Days when I am at home

Typical breakfast is oats and yogurt, or malt of meal.

around 10-11 am ill eat something such as eggs and turkey burger in tortilla, or nuts

1pm ill eat something similar. turkey dogs, something along those lines and protien shake

4ish ill get some meat and beans or rice and chicken (kinda an early dinner)

7 ill eat whatever I can find in the fridge from earlier stuff or nuts

bedtime - almonds, protien shake

Days at work (i work 48 hours straight 96 off)

Same breakfast as earlier

Snack on nuts during the day if im hungry

Eat some sorta lean mealed lunch at a restraunt such as chicken and veggies ect.

snacking in afternoon on granola bars or protien bars

Dinner usually 12" double meat turkey or ham subway with no dresssing

almonds before bed

ur 6'1 and 168lbs??????

let's fix that.. you havn't come close to your genetic limit bud....

http://forums.steroid.com/showthread.php?t=323516
the videos in this link will give you a better idea of what your diet should look like

when your done with that.. let's calc ur tdce...

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

once you'v done all that, post up a new diet with macros and we'll tweak it for you