Gains have slowed, need a quick diet check

[MotoLifter]

Was making some good gains but they seem to have slowed way down. I didnt change my diet besides a meal here or there but wanted to run it by you guys and see what ya think...

meal 1- EAS shake w/ 1% milk, 1 banana
meal 2- 9 egg (6 whites, 3 whole eggs) 1-2 slices WW toast
meal 3- 1-1 1/2 chicken breast, veggies
meal 4- 2 cups oatmeal in water, nuts and fruit
meal 5- PWO EAS shake in 1%
meal 6- steak, fish or chicken, brown rice or sweet potatoes
meal 7- 2 cans tuna, w/ somthing to get it down.

sometimes a meal 8- whatever i can find that i havent eaten already (nothing to crappy)

the shakes are 280 cal, 54g protien. plus the 8-10 ounces of milk

i do cardio for 60 min on sun, tues, and thurs but ive been doing that for a while so i dont think that would be causing it but i dont know.

let me know what you guys think


Moto

[JBarron]

Could be your routine not your diet, when was the last time you switched your routine up?

If your trying to gain weight I'd cut a couple of those cardio days out imo, but thats up to you.

Also check out this article I found it very interesting.
http://www.bodyrecomposition.com/mus...ass-gains.html

Not saying what your doing is wrong, but I used to eat very frequently like you do. After a while I cut back and started eating only about 4 times a day, but made sure my calorie intake was still above maintenance, and I noticed my gains started to do better. Your body could get used to a certain type of nutrient intake spread throughout the day, switching this up might help, kind of like switching up a routine.

[Damienm05]

Was making some good gains but they seem to have slowed way down. I didnt change my diet besides a meal here or there but wanted to run it by you guys and see what ya think...

meal 1- EAS shake w/ 1% milk, 1 banana Have a shake with 1/2 cup of oats, it goes down easy in the morning. Cut the banana and milk.
meal 2- 9 egg (6 whites, 3 whole eggs) 1-2 slices WW toast [
meal 3- 1-1 1/2 chicken breast, veggies
meal 4- 2 cups oatmeal in water, nuts and fruit Weak meal. 1 cup oats, 40g protein via lean meat.
meal 5- PWO EAS shake in 1% add 1/2 cup oats.
meal 6- steak, fish or chicken, brown rice or sweet potatoes looks good
meal 7- 2 cans tuna, w/ somthing to get it down. that something should be a serving of EFAs

sometimes a meal 8- whatever i can find that i havent eaten already (nothing to crappy)

the shakes are 280 cal, 54g protien. plus the 8-10 ounces of milk

i do cardio for 60 min on sun, tues, and thurs but ive been doing that for a while so i dont think that would be causing it but i dont know.

let me know what you guys think

Moto

I made some changes in bold that will up your protein, carbs, and cals. You should eat more veggies and seemingly, more healthy fats. Add a couple servings of almonds or some oils throughout the day.

Your diet isn't awful for trying to gain but you'd benefit from making those changes and just trying to eat more clean calories in general. Don't bother with meals that don't contain protein.

[frodo89]

Listen to Damien and read up on some of the advice he gives to other members to, you will learn a lot. But I would add a sweet potato in meal 3. Also take some fish oil caps throughout the day. EFAs are... well, essential.

[baseline_9]

Could be your routine not your diet (No it couldnt, gaining weight is down to cals in V's cals out, if you stop gaining weight it is down to diet, ie. nt eating enough) , when was the last time you switched your routine up?

If your trying to gain weight I'd cut a couple of those cardio days out imo, but thats up to you.

Also check out this article I found it very interesting.
http://www.bodyrecomposition.com/mus...ass-gains.html

Not saying what your doing is wrong, but I used to eat very frequently like you do. After a while I cut back and started eating only about 4 times a day, but made sure my calorie intake was still above maintenance, and I noticed my gains started to do better. Your body could get used to a certain type of nutrient intake spread throughout the day, switching this up might help, kind of like switching up a routine.

see bold above,

Damien has hit it on the head tho, you will just need to increase cals a bit

[firearmsfreddy]

what type of oats are you supposed to eat?
and whats efa's?
Is a protein drink better after or before a workout?

[frodo89]

what type of oats are you supposed to eat?
and whats efa's?
Is a protein drink better after or before a workout?

Oats the natural untouched or rolled oats are the best, put them in some water and microwave, put some splenda (or if your in australia something called equal) tastes great. I have them as they are.
EFA's are Essential Fatty Acids you can find these in fish oil tablets, avocado, almonds and extra virgin olive oil (just to name a few)
Shakes are only good after your workout, and by after I mean straight after, they do 1/8 of what real food will do for you and they are absorbed quickly. You can also have a casein protein shake before bed, they are great.

[firearmsfreddy]

what would be a good pre-workout meal or drink?

[Damienm05]

what would be a good pre-workout meal or drink?

If you're like me and you use the gym as an escape from reality, spending as much as 3-hours there, while doing PWO cardio, the ideal choice is a slow-digesting protein like steak.
If you're workouts are 90 minutes or less, any lean meat/fish/eggs is fine. Always eat minimally processed complex carbs pre-workout and a healthy portion at that. I eat 70-80g complex carbs for breakfast and pre-workout, and less in other meals. I find a direct correllation between my strength/endurance and carbs in pre-workout meal.
Example of my pre-workout meal: 6 oz. flank steak, 15 brussell sprouts, 2 medium sweet potatoes. It's a lot of food, so I eat it 45 minutes before as opposed to right as I'm walking in but my workouts are very intense.

If you insist on doing a shake/drink, I'd recommend 1 scoop whey isolate, 1/2 scoop casein, 2 whole eggs, 1 cup oats. A guy with very nice results on his last cycle who knows his stuff and posts here eats this meal pre-workout, though I'm yet to try it.

[firearmsfreddy]

whats casein and can I buy it at grocery stores?

[Damienm05]

I've contributed to a major thread hijack. Sorry.

Casein is a slow digesting protein powder, available at some vitamin/supp stores and online.

[amcon]

Was making some good gains but they seem to have slowed way down. I didnt change my diet besides a meal here or there but wanted to run it by you guys and see what ya think...

meal 1- EAS shake w/ 1% milk, 1 banana
meal 2- 9 egg (6 whites, 3 whole eggs) 1-2 slices WW toast
meal 3- 1-1 1/2 chicken breast, veggies
meal 4- 2 cups oatmeal in water, nuts and fruit
meal 5- PWO EAS shake in 1%
meal 6- steak, fish or chicken, brown rice or sweet potatoes
meal 7- 2 cans tuna, w/ somthing to get it down.

sometimes a meal 8- whatever i can find that i havent eaten already (nothing to crappy)

the shakes are 280 cal, 54g protien. plus the 8-10 ounces of milk

i do cardio for 60 min on sun, tues, and thurs but ive been doing that for a while so i dont think that would be causing it but i dont know.

let me know what you guys think


Moto

define what you mean by gains? are you using steroids?

my guess is that you mean you havnt gained any more weight(?)... if so that would tell me your matablism has increased and your not adjusting your diet, that is a good thing...

if you mean gains in the gym (meaning strength gains) could be many things

let us know what your defintion of gains, and what your goals r