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  1. #1
    vanrosenberg is offline Junior Member
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    my hardgainer diet your input required

    Hey guys was aim to hit 3500 calories but have gone over with this new diet of mine, just want your input

    I'm 22, 70KG, training for 4 years, hard gainer tarts 1st cycle next week looking for ways to improve this diet if it needs to be done

    Will lay out meals then under neath its Protein/Carb/Fat/Calorie counts respectively.

    Meal 1 7AM
    1 Serving (40Grams ˝ cup)) Oatmeal w/ 2/3 Cup Skim Milk
    1 Med banana
    Muscle Juice protein shake 125g with 300ml water
    Totals P= 40.5g C= 132.7g F= 20.8 Cal= 880

    Meal 2 - 10AM

    Tuna sandwich, w white bread,
    Totals P= 22.3 C= 27.4 F= 1.8 Cal= 215

    Meal 3 Lunch 12:30pm
    250g lean chicken breast grilled
    1 Cup white rice boiled (175g)
    Totals P = 80.3g C= 49g F=5.9g Cal= 570.3

    Meal 4 Pre Gym 5:00pm

    Muscle Juice protein shake (125g) w/300ml water 1tsp Creatine
    Totals P =27.5 C=82g F= 17g Cal = 591

    Meal 5 post gym
    250g lean chicken breast grilled
    Muscle Juice protein shake (125g) w/300ml water / 1sp glutamine
    150g steamed mixed vegetables
    Totals P=108g C=87.2g F=22.8g Cal= 986

    Meal 6, 9PM
    1 Small tub French vanilla yoghurt (175g)
    Almond Kernels (30g)
    1 hard boiled egg (57g)
    Slice of White bread
    Totals P=25.1g C=35.65 F=35.6 Cal=563.4

    Meal 7 Pre Sleep 10PM
    Muscle Juice protein shake (125g) w/300ml water / 1sp glutamine
    P=27.5 C=82g F=17g Cal=591


    Totals
    Protein = 331.2g
    Carbs = 495.95g
    Fats= 130.9g
    Calories= 4396.7


    NOTES:
    Muscle juice shakes standard serving size is 250g which makes too thick of a shake and doesn’t feel too good, so I have broken it up in 4 little shakes to get 2 standard servings of the shake daily.

    How does this plan look to you guys?

  2. #2
    Klimax's Avatar
    Klimax is offline Member
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    Hi! I'm an hardgainer too. I would eat more at meal two and three (can you do it a little later?). Try to eat more high glycemic carbo after training and don't take carbo before going to bed. Why so less carbo at meal 3 (175 g rice have more carbo)?

  3. #3
    jamyjamjr is offline Banned
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    whats your bmr/tdee??

  4. #4
    vanrosenberg is offline Junior Member
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    Quote Originally Posted by Klimax View Post
    Hi! I'm an hardgainer too. I would eat more at meal two and three (can you do it a little later?). Try to eat more high glycemic carbo after training and don't take carbo before going to bed. Why so less carbo at meal 3 (175 g rice have more carbo)?

    I can push meal 2, to 11am? and the shake before bed switch to caesin?

    i think i got the carb marco wrong for rice will double check and
    BMR/tdee says i need 3500 to gain?

  5. #5
    jamyjamjr is offline Banned
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    what formula did you use

  6. #6
    vanrosenberg is offline Junior Member
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    harris benedict formula

  7. #7
    jamyjamjr is offline Banned
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    have you started this diet??

  8. #8
    Reed's Avatar
    Reed is offline AR's Pitbull ~Vet~
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    One too much white bread and poor carb choices, too many shakes. You also went WAY over your needs for someone your size. Expect fat gain...

    You sure you got your macros right with meal 1? Ditch the milk utilze water and get you some whole eggs in there for fat, also go with a apple instead of a banana.

    Your pre workout meal I'd go with a lower GI food like a sweet potato instead.

    Your PWO meal is just too much protein and carbs for someone your size, you need to break that into two meals.

    Meal 6 has too much fat in it for one meal IMO.

    there is a few other things i would change but come back w/ that fixed

    I don't know why I see some many guys eating yogurt, ditch that put in a sweet potato. Eat cottage cheese before bed or have some natty peanut butter or almond butter with about the same amount of fat you have in with that last meal along with the shake

    You wanna gain right. Look into adding red meat meals in with your diet, two would be nice and 95% lean as well, replace that meal before the workout with red meat and add one in later in the evening.

    Less shakes more solid food.

  9. #9
    vanrosenberg is offline Junior Member
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    how much sweet potato?

  10. #10
    vanrosenberg is offline Junior Member
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    and in response to " to many shakes" read the bottom its 2 standard shakes broken up into 4 small doses?

  11. #11
    collar's Avatar
    collar is offline Anabolic Member
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    Quote Originally Posted by vanrosenberg View Post
    and in response to " to many shakes" read the bottom its 2 standard shakes broken up into 4 small doses?
    well reed is still right, it is too many shakes dividing it dont make things any better man.

    too many shakes means too much liquid not enough whole food going through your body and if you were to consume one whole serving of that pro shake and the macro value ended jumping out of the roof, then sorry you have the wrong protein powder.

    or how about reduce it to just what you need and dont worry about what the manufacture recomends.

  12. #12
    collar's Avatar
    collar is offline Anabolic Member
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    Quote Originally Posted by vanrosenberg View Post
    Hey guys was aim to hit 3500 calories but have gone over with this new diet of mine, just want your input

    I'm 22, 70KG, training for 4 years, hard gainer tarts 1st cycle next week looking for ways to improve this diet if it needs to be done

    Will lay out meals then under neath its Protein/Carb/Fat/Calorie counts respectively.

    Meal 1 7AM
    1 Serving (40Grams ˝ cup)) Oatmeal w/ 2/3 Cup Skim Milk
    1 Med banana
    Muscle Juice protein shake 125g with 300ml water
    Totals P= 40.5g C= 132.7g F= 20.8 Cal= 880
    (personally i would get rid off milk and way too much carbs reduce to about 40,50g max... which might be hard for you to do due to your protein powder having so much carbs. in that case you may want to replace the pro powder with egg whites)

    Meal 2 - 10AM

    Tuna sandwich, w white bread, ( replace white bread with whole or grain bread even a better choice brown rice or sweet potato)
    Totals P= 22.3 C= 27.4 F= 1.8 Cal= 215

    Meal 3 Lunch 12:30pm
    250g lean chicken breast grilled
    1 Cup white rice boiled (175g) ( replace with brown rice or sweet potato)
    Totals P = 80.3g C= 49g F=5.9g Cal= 570.3

    Meal 4 Pre Gym 5:00pm

    Muscle Juice protein shake (125g) w/300ml water 1tsp Creatine
    Totals P =27.5 C=82g F= 17g Cal = 591
    ( i prefer doing whole food pre workout)

    Meal 5 post gym
    250g lean chicken breast grilled
    Muscle Juice protein shake (125g) w/300ml water / 1sp glutamine
    150g steamed mixed vegetables
    Totals P=108g C=87.2g F=22.8g Cal= 986
    ( way too much protein, i would reduce it to about 60 or so, also i see another shake way too many)

    Meal 6, 9PM
    1 Small tub French vanilla yoghurt (175g)
    Almond Kernels (30g)
    1 hard boiled egg (57g)
    Slice of White bread
    Totals P=25.1g C=35.65 F=35.6 Cal=563.4
    ( why not replace yogurt and slice white bread and just have sweet potato or brown rice with a few whites or 2,3 whole eggs)

    Meal 7 Pre Sleep 10PM
    Muscle Juice protein shake (125g) w/300ml water / 1sp glutamine
    P=27.5 C=82g F=17g Cal=591
    (it should be pro/fat meal, lean red meat or chicken breast with EFAS (fish oil,nuts,EVO,avocado)

    Totals
    Protein = 331.2g
    Carbs = 495.95g
    Fats= 130.9g
    Calories= 4396.7


    NOTES:
    Muscle juice shakes standard serving size is 250g which makes too thick of a shake and doesn’t feel too good, so I have broken it up in 4 little shakes to get 2 standard servings of the shake daily.

    How does this plan look to you guys?
    in bold.

  13. #13
    vanrosenberg is offline Junior Member
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    Thanks for the quote its easier to adjust it now, but collar how muich sweet potato is sufficent?

  14. #14
    collar's Avatar
    collar is offline Anabolic Member
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    well it does depend where your eating sweet potato, but you want to get to the equivilant of 40g carbs or somewhere around there..

    40g carbs if im not wrong was 250g sweet potato.

  15. #15
    vanrosenberg is offline Junior Member
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    ok leave it with me I will re do it and post up tonight and check it out thanks collar

  16. #16
    collar's Avatar
    collar is offline Anabolic Member
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    no worries

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