In need of urgent diet help

[mufc]

I am trying to bulk but I find my self putting on sloppy weight in the form of fat. I train 4 times a week (mon,teus,thrus,fri) and lift heavy. I currently aim to eat around 150g of protein a day and over 3000 calories, i eat this in the form of chicken, turkey and fish with white rice, white pasta and potatoes... I also have brown bread with other foods aswell as whey shakes after workout with skimmed milk. I eat the same amount on rest days as I would on a training day, should I eat less on rest days?? I am currently 185lbs at 18 so I need to know around what calories to eat on training days and rest days and what foods to avoid as my belly seems to be growing by the week! Cheers in advance guys

[energizer bunny]

im no expert on diet....but a couple of things id do.....change the pasta and rice to wholewheat/brown instead of white......i would cut out carbs/lower them on non training days.....and post up your diet with macros and timeing of meals....then the more experienced guys will help you out mate.......

[energizer bunny]

www.fitday.com......use this site to help you workout your macros..

[mufc]

Okay will do mate....

Pro/Carb/Fat - in grams

Meal 1 -8AM
Usually 1 slice of brown bread with margarine - hate eating in the morning
4/15/1

Meal 2 11-12AM
Powerbar protein drink - Only have these on mon,wed and thurs
50/58/1
Other days is a sandwich with meat
20/32/3.5

Meal 3 1.30-2.15 PM
Sandwich with meat + pint of semi skimmed milk
37/50/6.9

Meal 4 4-5PM
Pasta/rice with a sauce + chicken breast - cannot account macro for sauce as its home made and the only way i get some greens in lol!
42.5/67.5/5.3

WORKOUT

PWO Meal 8-8.30 PM
30g of whey with 100 ml of skimmed milk
33.4/5/0

30 min later same as Meal 4
Pasta/rice with a sauce + chicken breast
42.5/67.5/5.3

Meal 6 - 10pm
Before bed meal - Pint of skimmed milk

18/27.5/0

Obviously meals change and differ throughout the week, for instance some meals will be spaghetti bolognese with turkey mince etc but I think that diet would some up averagely what I consume everyday- All bread consumed is wholemeal and pasta/rice is white

[energizer bunny]

ok good stuff mate.......well that diet is not very good at all....no wonder your not getting the results you want....ill post a link thatl get you started..

[energizer bunny]

http://forums.steroid.com/showthread.php?t=323516

here you go mate......watch these vids and youll have a better understanding of what you should be doing.....then post up a revised diet......im sure some of the better experienced guys will chime in aswell..

[energizer bunny]

ohh and 150 grams of protein is very low (unless you weigh 75lbs) lol

[Twist]

Okay will do mate....

****what are your goals????
and stats?


Pro/Carb/Fat - in grams

Meal 1 -8AM
Usually 1 slice of brown bread with margarine - hate eating in the morning
4/15/1
****no protein = fat gain, don't like to eat? then drink your egg whites. fix it.

Meal 2 11-12AM
Powerbar protein drink - Only have these on mon,wed and thurs
50/58/1
****why? eat food.

Other days is a sandwich with meat
20/32/3.5
****what kind of sandwich and what are the ingredients. make it whole wheat bread, no mayo and real ingredients

Meal 3 1.30-2.15 PM
Sandwich with meat + pint of semi skimmed milk
37/50/6.9
***drop the milk, unless it is for taste.

Meal 4 4-5PM
Pasta/rice with a sauce + chicken breast - cannot account macro for sauce as its home made and the only way i get some greens in lol!
42.5/67.5/5.3
****well you need greens and make sure the pasta is ww

WORKOUT

PWO Meal 8-8.30 PM
30g of whey with 100 ml of skimmed milk
33.4/5/0
****ok but idk goals

30 min later same as Meal 4
Pasta/rice with a sauce + chicken breast
42.5/67.5/5.3
****ok then see changes to meal 4

Meal 6 - 10pm
Before bed meal - Pint of skimmed milk
***you need something here but idk what your goals are yet
18/27.5/0

Obviously meals change and differ throughout the week, for instance some meals will be spaghetti bolognese with turkey mince etc but I think that diet would some up averagely what I consume everyday- All bread consumed is wholemeal and pasta/rice is white

****make pasta/rice NOT white.

look for the ****
add greens and make meals proportionate in protein macros.

[mufc]

Stats are .... 186lbs, 5'11", 18 years old ... body fat not sure?
Looking to bulk that is my goal

Drop milk all together ? Or for that particular meal? My nextdoor neighbour told me to have 2-3 pints of milk a day - He is an commonwealth bronze medal holder for powerlifting, he said the caseine would provide protein throughout all the day but most important is to have it before bed, either that or a caseine shake. Just going over Milos' videos now, I will finish reviewing them later as I don't have time yet but when I do I will post my opinions, cheers for the input

[dj_pacman51]

Stats are .... 186lbs, 5'11", 18 years old ... body fat not sure?
Looking to bulk that is my goal

Drop milk all together ? Or for that particular meal? My nextdoor neighbour told me to have 2-3 pints of milk a day - He is an commonwealth bronze medal holder for powerlifting, he said the caseine would provide protein throughout all the day but most important is to have it before bed, either that or a caseine shake. Just going over Milos' videos now, I will finish reviewing them later as I don't have time yet but when I do I will post my opinions, cheers for the input

Yea dude I would cut the milk out all together. From what I heard on here you want a nice clean bulk. No simple carbs. Make sure your rice is wheat rice and the pasta is whole wheat. Don't let shakes be meal replacements. You need your protein sources from whole foods like the good lord intended lol. Tuna is my fav snack meal. 2 pouches of the fresh tuna and Im set.

[Damienm05]

Stats are .... 186lbs, 5'11", 18 years old ... body fat not sure?
Looking to bulk that is my goal

Drop milk all together ? Or for that particular meal? My nextdoor neighbour told me to have 2-3 pints of milk a day - He is an commonwealth bronze medal holder for powerlifting, he said the caseine would provide protein throughout all the day but most important is to have it before bed, either that or a caseine shake. Just going over Milos' videos now, I will finish reviewing them later as I don't have time yet but when I do I will post my opinions, cheers for the input

Power lifting isn't about a physique that chicks will enjoy when you're naked. And I'll admit, that was my goal when I started bodybuilding. You are what you eat and dairy will make you soft - it's got a lot of sugar and IMO, it's not meant for human digestion. On the topic of casein however, it is very important but should only be eaten via shake or cottage cheese before bed to nourish throughout the night. Your steady protein intake during the day should be via small meals, packed with lean protein, throughout the day. Every 2 hours ideally. So cut the dairy. Twist has a pretty good diet critique down for you but if you provide all needed info, including body fat (if you post a pic, we can tell you what it is) - we'll be able to get an ideal diet set-up for you.

[mufc]

Right... for the last 2 days now I haven't been able to view videos on daily motion? I keep getting the reload page error, can anyone else watch the videos? When they are sorted I will try and make up a new diet for you guys but for now I cant, I am thinking of favlouring some foods with anchovies, will the high sodium have any adverse effects? Cheers

[FireGuy]

I am trying to bulk but I find my self putting on sloppy weight in the form of fat. Thats usually the case when people bulk.I train 4 times a week (mon,teus,thrus,fri) and lift heavy. I currently aim to eat around 150g of protein a day and over 3000 calories,80% of calories from carbs and fats is too much, i eat this in the form of chicken, turkey and fish with white rice, white pasta and potatoes... I also have brown bread with other foods aswell as whey shakes after workout with skimmed milk. I eat the same amount on rest days as I would on a training day, should I eat less on rest days?? I am currently 185lbs at 18 so I need to know around what calories to eat on training days and rest days and what foods to avoid as my belly seems to be growing by the week! Cheers in advance guys

Mixing in some cardio will also help to alleviate your problem.

[mufc]

Also, for the two videos of milos I did get to watch, the PWO simple carb technique seemed very appealing. Is there any natural sources or drinks that I can substitute instead of buying maltodextrin/dextrose? I have just placed an order off myprotein for my supplements so I won't be rodering again for a while, cheers in advance

[Twist]

get ALL your carbs from here
http://www.the-gi-diet.org/lowgifoods/
make sure they are low gi

you need to eat more protein and 80% should not be from carbs and fat. lol that is why you are getting fat. figure out your bodyfat or post a pic

[mufc]

Cheers for the site twist, I will be posting a revised diet tonight. Anyone know the answer to the above question?? Substitutes for malto dextrose etc

[Twist]

Cheers for the site twist, I will be posting a revised diet tonight. Anyone know the answer to the above question?? Substitutes for malto dextrose etc

yea, oats... drop the sugar bro. no need, the insulin spike is negligible for muscle building, great for fat gain though

[mufc]

Well I was just going off milos' videos. I will still try incorporating something similar in my diet, so here we go....

A run over - 187lbs, 5'11", BF - 13-15%

Looking to bulk over winter period

Macros = Pro/Carb/Fat in grams

Meal 1 - Quacker oats
8.9/24.8/5.2
Maybe add a protein source and double the amount of oats with meal 1?

Meal 2 - Meat sandwich, 2 pieces wholewheat bread, 4 pieces of turkey breast, 1 tbsp mayonaise + 4 slices of cheese
26.5/30.2/14.8

Meal 3 - 1 Chicken breast with hot sauce
30/2.3/8

Meal 4 - Wholewheat pasta with chicken breast/ 200g of mince meat
42.7/64.2/10

WOKROUT

PWO meal - 30g of whey, 1 bannana, pack of oats
40.1/49.1/7.3

PPWO meal - ??? Need some advise of twist here

Meal 7 - 125g cottage cheese
12.4/6.9/0.9

Feel free to throw in suggestions/critisism guys

[Twist]

Well I was just going off milos' videos. I will still try incorporating something similar in my diet, so here we go....

A run over - 187lbs, 5'11", BF - 13-15%
finally someone who wants to bulk and is within the acceptable bf range
Looking to bulk over winter period

Macros = Pro/Carb/Fat in grams

Meal 1 - Quacker oats
8.9/24.8/5.2
Maybeumm yes add a protein source and double the amount of oats with meal 1?
Yea get that protein, eggs! whole eggs, at least 4 + 4 whites

Meal 2 - Meat sandwich, 2 pieces wholewheat bread, 4 pieces of turkey breast, 1 tbsp mayonaise + 4 slices of cheese
26.5/30.2/14.8
how much meat? you need to up your protein intake at every meal (probably 40g)

Meal 3 - 1 Chicken breast with hot sauce
30/2.3/8
carbs here
Meal 4 - Wholewheat pasta with chicken breast/ 200g of mince meat
42.7/64.2/10
add good fats
WOKROUT

PWO meal - 30g of whey, 1 bannana, pack of oats
40.1/49.1/7.3
good deal, better be good oats, packets are filled with sugar
PPWO meal - ??? Need some advise of twist here

Meal 7 - 125g cottage cheese
12.4/6.9/0.9
Steak!
Feel free to throw in suggestions/critisism guys

eat more steak, 2 meals per day. there are no fats. I also want to see some sweet potato in there as that is the best thing for bulk. disect the sandwich and tell me what it is really, like is it turkey breast and wwbread, or is it a subway type meal?

[mufc]

Okay, eggs added.

And how much more can I disect it by? I The turkey has 4.5grams in per slice, I will add more slices to it, 3 more should get around 40.

Why add carbs to meal 4? I want to bulk around 10-12% BF, I assumed the carbs would be just below what I needed to shift the fat

What sort of good fats?

Good deal? And yeah its just rolled oats in a packet, original flavour, meaning nothing else is added.

You haven't replied to the PPWO meal?

Should I put steak with some carbs for the PPWO meal and add 1 pint of skimmed milk with the cottage cheese before bed. Milk s extremely cheap and I don't have the money to be buying steak, meat etc being a student lol. Also to the post above saying that milk is a simple carb, the GI link that twist sent shows milk to have a lower GI than most other items.

[mufc]

guys?

[inheritmylife]

Okay, eggs added.

And how much more can I disect it by? I The turkey has 4.5grams in per slice, I will add more slices to it, 3 more should get around 40.

Why add carbs to meal 4? I want to bulk around 10-12% BF, I assumed the carbs would be just below what I needed to shift the fat

What sort of good fats?

Good deal? And yeah its just rolled oats in a packet, original flavour, meaning nothing else is added.

You haven't replied to the PPWO meal?

Should I put steak with some carbs for the PPWO meal and add 1 pint of skimmed milk with the cottage cheese before bed. Milk s extremely cheap and I don't have the money to be buying steak, meat etc being a student lol. Also to the post above saying that milk is a simple carb, the GI link that twist sent shows milk to have a lower GI than most other items.

Milk is casein protein, a good choice before bed. You'll here that milk is a simple carb a lot, it's not.

I bet you could save yourself some money by just boiling chicken breasts and thick-cut slicing them yourself instead of buying the turkey. Less processed and you can marinade them yourself.

For your post workout meal, get whatever protein and EFAs you haven't eaten yet for the day, then just eat whatever you want within reason. It's about energy expenditure over/under energy consumption.

Try eating at maintenance or maybe even err on the side of 200-300 Kcals below maintenance on your non-workout days, as well as dropping most carbs. It sounds as if you are having some trouble estimating your consumption, so doing this may help you stay lean. Daily consumption averages out, so you still need to be under your total energy expenditure for the period of days.

[Twist]

Okay, eggs added.

And how much more can I disect it by? I The turkey has 4.5grams in per slice, I will add more slices to it, 3 more should get around 40.

Why add carbs to meal 4? I want to bulk around 10-12% BF, I assumed the carbs would be just below what I needed to shift the fat

What sort of good fats?

Good deal? And yeah its just rolled oats in a packet, original flavour, meaning nothing else is added.

You haven't replied to the PPWO meal?

Should I put steak with some carbs for the PPWO meal and add 1 pint of skimmed milk with the cottage cheese before bed. Milk s extremely cheap and I don't have the money to be buying steak, meat etc being a student lol. Also to the post above saying that milk is a simple carb, the GI link that twist sent shows milk to have a lower GI than most other items.

from what I understand about milk is that whether or not it is digested fully is debated and I know that your body can pull the sugars out. Also if you don't drink it for a while, then drink it again it is not digestable fully. It is a weird product. also it is liquid, so it travels quickly (even though it is somewhat digested like food)

Milk is casein protein, a good choice before bed. You'll here that milk is a simple carb a lot, it's not.

I bet you could save yourself some money by just boiling chicken breasts and thick-cut slicing them yourself instead of buying the turkey. Less processed and you can marinade them yourself.

For your post workout meal, get whatever protein and EFAs you haven't eaten yet for the day, then just eat whatever you want within reason. It's about energy expenditure over/under energy consumption.

Try eating at maintenance or maybe even err on the side of 200-300 Kcals below maintenance on your non-workout days, as well as dropping most carbs. It sounds as if you are having some trouble estimating your consumption, so doing this may help you stay lean. Daily consumption averages out, so you still need to be under your total energy expenditure for the period of days.

good advice. sorry I will not be around for a couple of days. shoot me a pm if you are not getting replies or you need any advice.

[mufc]

Okay so from my stats above I am eating 250 carbs on workout days and 180-200 non workout, does that sound about right?

Secondly, my meals are so bland its untrue. I don't like to add bbq sauce etc or eat my mums chilli as it has tomato puree, and medium GI baked beans. I dont want to spike my insulin levels with high sugar, and 90% of table condiments are high sugar! Should I be as cautious as I am being?

[inheritmylife]

Okay so from my stats above I am eating 250 carbs on workout days and 180-200 non workout, does that sound about right?

Secondly, my meals are so bland its untrue. I don't like to add bbq sauce etc or eat my mums chilli as it has tomato puree, and medium GI baked beans. I dont want to spike my insulin levels with high sugar, and 90% of table condiments are high sugar! Should I be as cautious as I am being?

If that amount of carbs is less than what you have been consuming and it works, fine. However, I doubt you need that many as energy for performance on non-workout days unless you are very active at work or something.

I wouldn't worry too much about spiking your insulin levels with condiments. Use them in moderation, and if at all possible, keep them within 3 hours or so post-workout.

[mufc]

Yes I would say its lower, but does it work? I don't know! I am studying human biology and I am aware that energy (carbs) are needed to knit the muscles back together with protein. Although you get a bit of energy from protein this alone is not enough. I my carb intake is to little muscle won't be able to be built as the body will prioritise other functions that need energy, also if insufficient energy is put in it will consume the muscles breaking apart the protein strands to release energy.

I am just looking for a guideline to how many carbs i should be having on workout and non workout days. I have given all stats above, I am not very active as I am a student, so any educated estimates are appreciated

[Turkey]

to answer your carb question, we need to know if you're doing cardio

IMO, foods that are a staples in bulks:

-rice
-potatoes (preferably white b/c of higher starch content)
-fruit (4 servings a day range)
-peanut butter
-cheese (use full-fat cheese like swiss for your casein at night)
-salmon
-beef

[mufc]

No cardio atm. I play football but with the current winter weather training and matches are called off so until then I need an estimate of carb amounts

[Turkey]

No cardio atm. I play football but with the current winter weather training and matches are called off so until then I need an estimate of carb amounts

then I would say aim for 180-200 range, but make sure they are optimal sources

add fats to your diet asap: nuts, salmon, shellfish, avocados, olive oil, flax oil

[mufc]

So on workout days 180-200 + my fats? I dont really eat to many fats so I was gonna up the carbs. How much fat would I need a day combined with the 180-200?

[mg1228]

atleast add about 15-20gr of fat from fish oil/ flax oil===ur body needs efa's-that would put u about 60-65 gr a day from what u posted above