this is much more difficult than expected

[knifehead]

after 1.5 years of consistant training and 25 lbs of good weight added im trying to dial in my diet and im finding this is by far the hardest piece of the puzzle. i've read all the stickies and watched the great videos and decided to 'ATTEMPT' to get the right macros for my goals. not really having an issue with the timing and consumption of the fats and carbs but to get the amount of protien i need in around 10 meals seems impossible?? at 205lbs, trying to get in 35grams per meal is way harder and more expensive than i would have ever imagined. anyway, any suggestions would be greatly appriciated. if you need my current diet,stats,bmr and all that jazz let me know. this is sooo frustating!!

[D7M]

yah, your current diet, stats and all that jazz would be helpful.

10 meals a day? You must be up for a long time, or else not giving yourself enough time between meals. Get you meals in every 2.5hrs, why keep piling food on top of food?

and why is that hard to get your allotted protein intake? 7oz. lean meat (50g) at 7 meals gives you 350g protein. More than enough for most athletes.

[knifehead]

well i was trying to eat every 2 hrs. im a high voltage lineman so i have to pack a lunch at least 5 days of the week. my current diet (i'm having trouble with it) is this...:
6am 6 eggs (2 whole 4 whites) 2 pieces whole wheat toast
8am 1 1/2 cans tuna with 1tbsp mayo 1 piece of fruit
10am 6oz grilled chicken w/ some vegis
12 pm 6 oz grilled steak w/ some vegis
2 pm 6 oz grilled chicken w/ some vegis
4 pm 6 oz turkey w/ some vegis
6pm whatever wifey makes for dinner w/ either brown rice or sweet potatoe
7pm 1 scoop whey protein w/ skim milk
7:45-9:00 train
9:15pm 2 scoops whey protein 1/2 banana 1/2 cup oats w/ skim milk
10pm bed
i drink at least 1 gallon water daily
im 5'11"
205lbs
35 years old
14.7% bf
if i did the calculations right i need roughly 3100cals to maintain and 3600 to gain.

[D7M]

Ok. and what exactly are your goals? to gain?

what's with all the protein only meals? imo, you should make them prot/fat or pro/carb.

[knifehead]

protein only meals??? i've got carbs in every meal.. after watching the videos from the stickies (twice) i thought starchy carbs only in 1st meal and before workout....simple carbs post workout and fiberous carbs from vegi source all day. i was also under the assumption that there is fat in every one of those protein sources so no need to add anymore. i also forgot to mention i take fish oil 3 times daily and have 1/2 cup almonds daily for good fats.
and yeah my goal is to keep adding weight. i started at 183 lbs and im now at 205 1 1/2 years into it.

[knifehead]

i've been on quite a few nutrition sites but never posted on one until now. you guys over here on the nutrition side really seem to have your shit dialed in so i was hoping to get a little more feedback from guys with good past experiences. any would be helpful.

[jamyjamjr]

what are your total daily macros???

what is your bmr/tdee??

what are you goals???

[knifehead]

jamyjamjr.... my total daily macros are...
330p/160carbs/140fats/3100cals
bmr=2035.14
tdee=3154.46
my goals are to get to 215lbs by adding lean muscle mass and as little fat as possible. i know that with a bulk some fat will come and im fine with that. im not looking to a cycle yet because im confident if i get my diet right i can still reach my goal. the total macos ive given you however is not easy for me to consume daily unless its normal to have to force feed yourself??

[jamyjamjr]

u should be upping your caliories another 350... are you on cycle??

[knifehead]

no cycle... never have. how can i up the cals without changing everything else. will this diet put me on the right track to reach my goal?

[jamyjamjr]

switch your last meal into a casien shake or a lean beef...

it's a weird macro split.. im guessing your going low carb??

well, dont take that the wrong way, im not saying it wont work.. your just gonna have to stick to it..

when do u workout in all this??

[jamyjamjr]

and what kind of fruit??

[knifehead]

first off, thanks for helping me out. let me give a quick history of my journey. started lifting regularly 1.5 years ago (4-5 days weekly). started at around 185lbs and reached my first goal of 200.( i go between 200 and 205 per week as of late). got a good friend whos on gear and he turned me on to this site. as soon as i found the nutrition forum i was hooked and realized i did'nt need the gear yet. the diet ive currently been fighting with i made up after watching the videos from the stickies. i was'nt intentionally going for a low carb diet its just what i got out of the videos. if you think i should split up my macros differently to reach my goals let me know, i'm new to whole diet game and i want to do it effectively.
mark

[knifehead]

forgot to mention that i train between 7:45 and 9:00pm. i know its late in the day but thats all i can swing. i have a pwo shake as soon as i get home with 2 scoops pro/half cup oats/half banana/1cup milk

[knifehead]

fruit= 1 medium apple

[jamyjamjr]

well i was trying to eat every 2 hrs. im a high voltage lineman so i have to pack a lunch at least 5 days of the week. my current diet (i'm having trouble with it) is this...:
6am 6 eggs (2 whole 4 whites) 2 pieces whole wheat toast
u can do oats here instead, dont get me wrong, the wheat toast is fine
8am 1 1/2 cans tuna with 1tbsp mayo 1 piece of fruit
omit the fruitr for a complex carb..
10am 6oz grilled chicken w/ some vegis
12 pm 6 oz grilled steak w/ some vegis
2 pm 6 oz grilled chicken w/ some vegis
4 pm 6 oz turkey w/ some vegis
6pm whatever wifey makes for dinner w/ either brown rice or sweet potatoe
7pm 1 scoop whey protein w/ skim milk milk = simple carbs omit, use water... add small complex carb
7:45-9:00 train
9:15pm 2 scoops whey protein 1/2 banana 1/2 cup oats w/ skim milk
omit skim milk again, make this a casien shake or a lean beef, ie london broil
10pm bed
i drink at least 1 gallon water daily
im 5'11"
205lbs
35 years old
14.7% bf
if i did the calculations right i need roughly 3100cals to maintain and 3600 to gain.

btw i cant see where your getting 140g of fats in bro.. you dont have too many efas here..

[jamyjamjr]

first off, thanks for helping me out. let me give a quick history of my journey. started lifting regularly 1.5 years ago (4-5 days weekly). started at around 185lbs and reached my first goal of 200.( i go between 200 and 205 per week as of late). got a good friend whos on gear and he turned me on to this site. as soon as i found the nutrition forum i was hooked and realized i did'nt need the gear yet. the diet ive currently been fighting with i made up after watching the videos from the stickies. i was'nt intentionally going for a low carb diet its just what i got out of the videos. if you think i should split up my macros differently to reach my goals let me know, i'm new to whole diet game and i want to do it effectively.
mark

dieting is about trying diff philosophies out.. just pick one and stick to it for a while, see how your body reacts... how about this, make the changes iv asked of, post up a revised diet for finalization and then hit me up in 10 days to see how its going

[knifehead]

the extra fats could be in the fish oil 3x daily and the almonds. yeah ill do that.... thanx, i look forward to hearing your input in around 2 weeks. ill post a revised diet in a bit.... gotta feed the kiddies

[jamyjamjr]

where are those fish oils and almonds in your diet??

[knifehead]

fish oil 3x daily... 1 at 6am, 1 at noon, and 1 at 6pm.
i usally snack on the almonds throughout the day

[knifehead]

quick question: i thought it was crucial to have whey after the workout??? you suggested casien at that time

[POPS]

quick question: i thought it was crucial to have whey after the workout??? you suggested casien at that time

whey after workout for quick absorbtion, casein before bed for slow digestion.

[jamyjamjr]

^^^ x2

[knifehead]

hey jamy.... took your advice for the changes in the diet,( i kept the skim milk with the shake cause it tasted like crap with water)... weighed in today... lost exactly 1 lb????? i dont know how i did'nt gain eatin all the food??? guess i better add some cals, what do you think?

[jamyjamjr]

how long has it been??

[knifehead]

9 days

[jamyjamjr]

add 200 calores... get back to me in 7 days with an update..

[jamyjamjr]

n dont trip.. this is what microcalibration is all about.. everyone who wants to diet right will have to go through it..

[knifehead]

o.k. see ya in a week. thanks

[knifehead]

jamy.....thought id give u an update.... weighed in today at 210.6 lbs. thanx for the help! made a few small changes to the diet like you suggested and it seems to be on point now. thanks again.

[chubbsub]

IMO, you really really need another carb in the afternoon....the 6pm meal should be pushed to 6:30, and the meal at 7pm should be eliminated