Daily diet layout PLEASE help- NO MASS?!?

[Yaacovab]

Hey whats going on guys, im currently " struggling " to put on MASS onto my body ( bulking ), I THINK I AM but veery slowly seems more like im cutting, so here's a layout of my daily diet and PLEASE throw in some suggestions, Thanks...

heres the stats, been lifting 2 years ONE year constant. LIFT heavy 6-8 reps.
146lbs, 26yo 64in ( 5'4 )

1-6AM: cup of liquid egg whites ( = about 6-8 real eggs )/ 1/2 cup of Oatmeal, 3 spoons of ALL natural pb and a pro shake ( 24g )

2-9AM: one chicken Breast, brown rice with BBQ sauce on top and roasted almonds all over.

3-1130-12PM: 2 chicken breasts - SAME as #2 meal.


4-245-3PM: Grilled salmon fillet with brown rice, bbq sauce and mozzarella cheese on top with almonds every where. OR same meal #2

5-600-630PM ( pre work out meal ): SAME AS #2 meal BUT with a large sweet poteto added.

6-10PM: post work out...SAME as #4 meal.

( ALL meals are cooked/ grilled with extra virgin oil )

Here's my stack...
whey protein ofcourse and casein at night...
Amino acids before ALL meals and before/ after w.o
Glutamine/ BCCAA between ALL meals...with 5g pre w.o
RUSSIAN BEAR weight gainer ( has helped ALOT ) on a week off a week...I take about 2000cal from that a day.

AND ON WEEKENDS, I let this diet go and eat a whole large pizza/ and eat OUT alot ( no fast foods )

ANY HELP PLEASE??

[RoadToRecovery]

Few things:

- What is your macro breakdown.
- What is your total daily caloric/energy expenditure?
- What is your body composition (LBM BF%)

While I will help you out, I would like for you to read the sticky in the diet forum regarding bulking diets. You will learn 99% of what you need to know from the stickies.

Also, I would personally through that weight gainer out the window.

[Yaacovab]

Few things:

- What is your macro breakdown.
- What is your total daily caloric/energy expenditure?
- What is your body composition (LBM BF%)

While I will help you out, I would like for you to read the sticky in the diet forum regarding bulking diets. You will learn 99% of what you need to know from the stickies.

Also, I would personally through that weight gainer out the window.

Im very bad at math lol...
probebly 2500-3000k cal. ( with out weight gainer )
around 270g of protein
and fat i dont know but all my meals consists of olive oil/ almonds and bbq sauce...

everyone is telling me that the weightgainer is TRASH but that seems like thats the only thing thats working...I have an office job so I dont do much, no cardio AT ALL, I just sit around. I lift HARD and HEAVY...Thanks again.

[RoadToRecovery]

Im very bad at math lol...
probebly 2500-3000k cal. ( with out weight gainer )
around 270g of protein
and fat i dont know but all my meals consists of olive oil/ almonds and bbq sauce...

everyone is telling me that the weightgainer is TRASH but that seems like thats the only thing thats working...I have an office job so I dont do much, no cardio AT ALL, I just sit around. I lift HARD and HEAVY...Thanks again.

You have to count your calories. Its the most important thing about your diet.
If its results you are looking for, you need to get down to the science of your goals.

Find out what your macros are, figure out your body composition and you will be bombarded with advice from me and alot of other knowledgeable people on this board. You need to understand, alot of people take this seriously and some people do this for a living ie: Myself.

So you need to help us help you. I will tell you from the get go that your diet is terrible and is working against you. You have to schedule a little bit better and I will tell you that your macros are all over the place.

We need more info in order to point you in the correct direction.

[Yaacovab]

Wow I had no idea I actually thought for once my diet was on point lol ( compared to my past diets ) ok as soon as I find out my bf% I will reply back, looking foward with all your help, thanks alot!!

[RoadToRecovery]

No problem.

[frodo89]

you could post up some pictures of yourself, some of the guys here are good on making estimates on bf percentage

[RoadToRecovery]

Thats no way to base a diet though.

[frodo89]

^^^ never suggested that, but he needs to find out his bf percentage if he wants to find out his TDEE, therefore posting up a few pictures may help with this estimate

[RoadToRecovery]

^^^ never suggested that, but he needs to find out his bf percentage if he wants to find out his TDEE, therefore posting up a few pictures may help with this estimate

Indirectly, thats exactly what you suggested.

Your diet is based off of your TDEE which in turn, is based off of your body composition.

[frodo89]

Indirectly, thats exactly what you suggested.

Your diet is based off of your TDEE which in turn, is based off of your body composition.

Right, so when 'you' are making a diet, what do you base it on... your bodyfat percentage, your daily activity. Which in turn provides for the use of a TDEE, which allows you to in effect make a pre-planned out day of foods (diet or lifestyle put whatever spin on it you like). Without it you would not know how much of what kinds of foods you would need...

Im relatively new to the dieting scene, hence why I come on hear to learn, so slap me if I'm wrong just tell me why.

[RoadToRecovery]

Right, so when 'you' are making a diet, what do you base it on... your bodyfat percentage, your daily activity. Which in turn provides for the use of a TDEE, which allows you to in effect make a pre-planned out day of foods (diet or lifestyle put whatever spin on it you like). Without it you would not know how much of what kinds of foods you would need...

Im relatively new to the dieting scene, hence why I come on hear to learn, so slap me if I'm wrong just tell me why.

So what is your question/argument exactly?

[frodo89]

1. Above you stated "You have to count your calories. Its the most important thing about your diet. If its results you are looking for, you need to get down to the science of your goals." You have to have a basis for this 'calorie counting'.
1.1. Essentially there would be no point in calculating your calories if you did not have a TDEE calculated which involves your BMR, which also involves some estimation of bf composition.
2. I never suggested impliedly or expressly that knowing your body fat is the core to making a sound diet, what I suggested was that he should find out his bf percentage, find out what his TDEE is and therefore make a diet that revolves around his TDEE so that he can maintain, lean bulk, whatever his goals may be. This is because I believe you should use your TDEE as a basis for your diet. Although it may not be fundamental on it's own, when combined to the use of a TDEE it becomes necessary for making your diet (1 and 2 refer to my argument).
3. I have read your posts, quite frankly I have learned a lot from you so if this is wrong like is said tell me I like learning about nutrition, it's become a hobby of mine.

[RoadToRecovery]

1. Above you stated "You have to count your calories. Its the most important thing about your diet. If its results you are looking for, you need to get down to the science of your goals." You have to have a basis for this 'calorie counting'. We already know what his goal is. He wants to bulk. So that would be the basis of the caloric plan.
1.1. Essentially there would be no point in calculating your calories if you did not have a TDEE calculated which involves your BMR, which also involves some estimation of bf composition. I think here you meant counting your calories, so based on this you are some what correct. But if you knew how many calories you are taking in now and we figured out your diet from your TDEE then we can compare and make the changes accordingly
2. I never suggested impliedly or expressly that knowing your body fat is the core to making a sound diet, what I suggested was that he should find out his bf percentage, find out what his TDEE is and therefore make a diet that revolves around his TDEE so that he can maintain, lean bulk, whatever his goals may be. This is because I believe you should use your TDEE as a basis for your diet. Although it may not be fundamental on it's own, when combined to the use of a TDEE it becomes necessary for making your diet (1 and 2 refer to my argument).Knowing your body fat percentage is the first step in figuring out your lean mass which is what your TDEE is based on along with your daily activity level. Your diet is not based on body fat but body composition. But if you look at my first and second posts I ask him what all of these things are. I ask him what his macros are in his diet, what his tdee is and what his body comp is. If he doesnt know what the last 2 were, one would be figured out by the other.
3. I have read your posts, quite frankly I have learned a lot from you so if this is wrong like is said tell me I like learning about nutrition, it's become a hobby of mine.For the most part you have the right info but you are interpreting it slightly wrong. Hopefully I clarified whatever you were unclear on.

Hopefully this helped.

[frodo89]

Hopefully this helped.

Thanks RTR, this is why I read your posts religiously. Your research is great specially on the issue of simple carbs post workout liked that very much.

[RoadToRecovery]

Thanks RTR, this is why I read your posts religiously. Your research is great specially on the issue of simple carbs post workout liked that very much.

Thank you very much frodo. Appreciate it.