It's been a long time since I've been here, advice appreciated.

[24labor]

Hello everyone, wow it's been well over 2 years since I last stopped by the old boards to grab or give a little advice. I wonder if a bunch of the same folks are still around, good times. The first thing I'd like to comment on is the strict guidelines people have installed here especially in the diet section, I remember all those times where people would just expect someone like Nark or Swole to give them a diet with no information about themselves. Anyway enough ranting on here's the deal, as I said it's been a while since I've been here and it's time to get back on track. The last 8 months of life have been the worst ever and I'm climbing out of a depression in which I let myself stray away from the good life of dieting and hard ass work to crap. Here are my stats;

Age: 24
Height: 5'10
Weight: 160
BF%:15
Bodytype: Ecto
BMR:1704.8
TDEE: 2642.5
Goal: To bulk up to 185lb, 16%BF (to be honest I don't mind being a little soft, I seem to be able to cut very well in less time then I usually set for myself)


My diet as of late has been pretty much survival, not much appetite when you're in the pits.
Somewhere in the ballpark of cereal for breakfast, a preworkout meal consisting of chicken and rice/pasta, Post workout shake with fruit and dinner either out at the restaurants or just grabbing some form of protein and carb mix. Pretty crappy I know, and I used to be a huge pusher of proper diet.

Before I throw this plan up there is one thing that I have omitted. Back when Giantz and Johan would throw up a huge discussion about this we'd go on for a while about each others opinions ha ha. Anyway like the Milos video (good find BTW) we used to agree about the very same ideas about only adding EFA's to the fat total unless your Keto diet is at the plate, so my Macros do not show fat number wise, rather "hidden" like the video claimed. I do want to toss in the EFA's but that's below.

Here is the plan I have worked out as of now, meals could change due to work, but it's flexible enough to not be a life and death matter. Any meal can be swapped but the later protein shake one I have just enough time to excuses myself and use the "restroom" to pop a shake to keep the goods in the bloodstream, although this may soon change to early in the morining, but that's a later discussion.

8am: 4oz chicken breast
3.5oz whole wheat pasta:
totals p=35 carb=72 fat=0 kcals=506

1030am: 5oz tuna:
11oz B. rice:
totals p=38 carb=72 fat=0 kcals 682


workout 1130

1230 pwo: 35 gram whey protein = 140 kcals
72g dextrose= 288 kcals
totals pro=35 carb=72 fat=0 kcals=428

230: 5oz beef:
1.75 cup sweet potato:
totals pro=35 carb=72 fat=0 kcals=547

530: :5oz Turkey breast
3.5 oz pasta
totals pro=35 carb=72 fat=0 kcals=477

8pm: 35g whey protein
totals= 140 kcals

1030: 3whites, 2whole, 5oz fat free cottage cheese:
1 cup broccoli
totals= pro=35 carb=6 fat=o kcals=322

12:45am: 4oz chicken breast:
1 cup broccoli-

totals= pro=35 carb=6 fat=o kcals= 218


marcos: pro=283 carbs=366 fat= 52 kcals 3320


Now, the fat is labeled as shown with the help of calorie-king because I didn't add in any outside fats as of yet I am thinking of adding an EFA supp. in one of the first two meals or at night before bed. I know that 100g of fat was the usual start for getting the ball moving, but I'd like to know what you all think. I figured I'd stick with a classic 1.5 (more like 1.75) protein ratio and up the carbs to about 350 give or take. Being an ecto I have noticed that carbs don't disagree with me, but I would like to take them out later in the evening, because although I had great gains a while back, I did have a little unwanted fat to go with them, but I was also having carbs all meals. Also I took the TDEE and added 500 kcals to it in the basic principal of calorie expenditure/gain. I was considering keeping fruit as my PWO, but I could easily go back to dex, it's just I didn't really have them slated anywhere else in the meal plan.

Anyway, good to be back and please don't hold back I'll take any info to heart and make any corrections that may help get outta the hole. I hope some of the other guys that use to be in the section still vist, a lot of great people and knowledge here. Thanks all!

[FireGuy]

Thats quite a bit of calories for a guy with 136lbs of lean, if you are going to run it I would suggest doing an ample amount of cardio. To reach your stated goal you are going to need to add 28lbs of muscle and lose 3 lbs of fat. Not exactly something that can be done overnight. If you are getting back to a point you used to be muscle memory may help and this maybe something you can acheive in 18-24 months. It would be nice to know the total amount of fat in the diet but your food choices look fairly solid.

[24labor]

Thats quite a bit of calories for a guy with 136lbs of lean, if you are going to run it I would suggest doing an ample amount of cardio. To reach your stated goal you are going to need to add 28lbs of muscle and lose 3 lbs of fat. Not exactly something that can be done overnight. If you are getting back to a point you used to be muscle memory may help and this maybe something you can acheive in 18-24 months. It would be nice to know the total amount of fat in the diet but your food choices look fairly solid.

My bad fire I must have missed typed the BF%, rather than 12 or so I realistically set it around 16-18% give or take. I don't know why I put that there I'll fix that, and I will also go back through and post the fat totals for you. The calories did catch my eye as well, but wanted to be sure about that. I figured drop the carbs a bit, but as I said ill get the fat totals here.

[Juturna]

8am: 4oz chicken breast
3.5oz whole wheat pasta:
totals p=35 carb=72 fat=0 kcals=506

1030am: 5oz tuna:
11oz B. rice:
totals p=38 carb=72 fat=0 kcals 682

Just an idea - why not for Meal 1 replace the chicken breast with egg whites which will be cleaner, and more protein (depending on how many your willing to eat).

Also, Meal 2 being your outlined pre-work out, why don't you add a little bit of fat such as fish oil or flax?

workout 1130

1230 pwo: 35 gram whey protein = 140 kcals
72g dextrose= 288 kcals
totals pro=35 carb=72 fat=0 kcals=428

230: 5oz beef:
1.75 cup sweet potato:
totals pro=35 carb=72 fat=0 kcals=547

IMO your PWO meal should be more substancial than merely dextrose and a protein shake ... I think you need to add real food in there, just a thought - as your next meal is two hours after.

[Klimax]

I think you should drop the carb and increase fats, specially in later meals. Take oats instead of dextro powo.
I like that you take the same amount of pro in every meal, but i would take a little more powo.

[24labor]

Finally got my computer fixed, now back for some corrections:

I droped the carbs from 72 per meal to a solid 60 and drop all carbs from my 5:30 meal thus dropping a total of 480 kcals from carb intake. I added a little flax after my PPWO and it looks something like this

8am: 4oz chicken breast
3 oz whole wheat pasta:
totals p=35 carb=60 fat=0 kcals=458

1030am: 5oz tuna:
9oz B. rice:
totals p=38 carb=60 fat=0 kcals 634


workout 1130

1230 pwo: 35 gram whey protein = 140 kcals
72g dextrose= 288 kcals
totals pro=35 carb=60 fat=0 kcals=380

230: 5oz beef:
1.75 cup sweet potato:
totals pro=35 carb=60 fat=0 kcals=499

530: :5oz Turkey breast
1 Tbs Flax oil
totals pro=35 carb=0 fat=14 kcals=319

8pm: 35g whey protein
totals= 140 kcals

1030: 3whites, 2whole, 5oz fat free cottage cheese:
1 cup broccoli
totals= pro=35 carb=6 fat=o kcals=322

12:45am: 4oz chicken breast:
1 cup broccoli-

totals= pro=35 carb=6 fat=o kcals= 218


marcos: pro=283 carbs=246 fat= 66 kcals 2710


Kcals down from 3320 to 2710 a shade over my TDEE, by dropping carbs and adding a little fat, now my question would be as for fat I've never had a preference for day or night, being used for energy I'd think they'd be better earlier in the day, but I've been checking a few other threads and see a lot of advice for taking them later at night, what would you recommend.

Also Kilmax about the oats, why do you recommend them over say fruit or dex or any other carb, just curious?


Juturna: I had thought about adding some fat into the Pre workout meal, but in my statement above I'm shopping around the AM/PM debate. Also the whole foods PWO, work may be changing for the better here and I should be able to eat about an hour hour and a half after my PWO, you still suggest whole foods after?

[Klimax]

I see fats only in one meal. How did you reached 66g? Fats are very important to bulk: you could take a little red meat, whole eggs and overall oil. I don't like the pro shake alone. Add some peanutb to it.
I was a fan of dextro too, but some gurus here taught me that high glycemic carbs are not good even in postwo.