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07-26-2009, 10:24 PM #1Junior 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 ½ 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?
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07-27-2009, 09:30 AM #2
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)?
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07-27-2009, 10:04 AM #3Banned
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whats your bmr/tdee??
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07-27-2009, 03:37 PM #4Junior Member
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07-27-2009, 05:10 PM #5Banned
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what formula did you use
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07-27-2009, 07:25 PM #6Junior Member
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harris benedict formula
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07-27-2009, 10:14 PM #7Banned
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have you started this diet??
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07-27-2009, 10:31 PM #8
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.
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07-29-2009, 03:49 PM #9Junior Member
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how much sweet potato?
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07-29-2009, 03:51 PM #10Junior 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?
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07-29-2009, 03:56 PM #11
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.
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07-29-2009, 04:03 PM #12
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07-29-2009, 06:33 PM #13Junior Member
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Thanks for the quote its easier to adjust it now, but collar how muich sweet potato is sufficent?
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07-29-2009, 06:56 PM #14
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.
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07-29-2009, 07:45 PM #15Junior 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
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07-29-2009, 08:58 PM #16
no worries
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