Need a few tips!!

[snowbo]

Hey guys,
im new and just need some help on a diet a want to start..
i want to gain as much mass and size as possible
Height:6ft 3
weight: 211 pounds
I have also posted this in the New member section.. i didnt know whether it was appropriate to post this type of question there, so thought it would be better to re-post it here.

Protein/carbs

Meal 1(breakfast)
5 eggs 30g/5g
8oz oats 25g/155g

Meal 2
2 cans tuna 30/
225 g brown rice 6/52

Meal 3
200g chicken breast 50/
150 g pasta 8/40

Meal 4(Pre-workout)
2 scoops whey protein 40/6
1 bannana 1g/30g


Meal 5 (post workout)
Muscletech mass tech 57/192

Meal 6
255g steak 75/
225g sweet potato 2/28

Meal 7
225g cottage cheese 28/6
8oz oatmeal 25/155

Total: 377g protein 670g carbs

please fell free to give any tips or completely tear it to shreds
thanks

[Damienm05]

Hey guys,
im new and just need some help on a diet a want to start..
i want to gain as much mass and size as possible
Height:6ft 3
weight: 211 pounds
I have also posted this in the New member section.. i didnt know whether it was appropriate to post this type of question there, so thought it would be better to re-post it here.

Protein/carbs

Meal 1(breakfast)
5 eggs 30g/5g Do 3-4 whole eggs and 6-8 egg whites. Too much fat for meal 1.
8oz oats 25g/155g too much for meal 1 - have 1.5 cups - approximately 80g carbs

Meal 2
2 cans tuna 30/
225 g brown rice 6/52 More carbs, 60-80g

Meal 3
200g chicken breast 50/
150 g pasta 8/40 Step up the carbs slightly, yet again.

Meal 4(Pre-workout)
2 scoops whey protein 40/6 Don't do whey pre-workout. DO a protein source that will be in you for much longer. Ideally, a beef meal. Maybe 8 oz. of flank steak or sirloin, even 93/7 lean ground.
1 bannana 1g/30g Simple carbs pre-workout is pointless; have 40-60g complex. Ideally, 1 cup of oats or a large sweet potato.


Meal 5 (post workout)
Muscletech mass tech 57/192 Just do a good old whey shake here. You can stick to simple carbs of course, since you're bulking, though it's not necessary. Example: 2 scoops whey, 80g waxy maize.

Meal 6
255g steak 75/ no need for that much protein in one meal; you can't break it down efficiently - 1/2 of that is fine.
225g sweet potato 2/28 Good, tapering off.

Meal 7
225g cottage cheese 28/6
8oz oatmeal 25/155 Cut this, add 2 tbspn. natural peanut butter or 15-20g other fat source. You will simply store any carbs you consume right before bed as unused energy.

Total: 377g protein 670g carbs

please fell free to give any tips or completely tear it to shreds
thanks

1- Fat is important. If you want a truly well-designed diet; you'll need to figure out your fat for each meal/daily total.

2- Carbs were way high, even for a big guy on a bulking diet - brought them down to 450g or so. Thank me when you don't get fat.

3- I need times for your meals. Is there a long gap between your PWO meal and meal 6? More than 60 minutes? If so, add a lean protein/complex carb meal.

4- Add fibrous vegetables to at least 2 meals. Example: 2 cups of broccoli.

5- Need to know your bf% and accordingly, your BMR and TDEE - I corrected your food choices and ratios - your seemingly nonsensical method behind portioning your carbs throughout the day but for all I know you're not eating enough or you're eating way too much. Ask if you need the formula. You're the same size as me, so assuming your a low bf% as well and fairly active; you should be in the 4000 cal range (I have you close right now).

Implement these changes for now, get a new diet posted with
pro/carb/fat/cal macros; setting total calories 300-500 above your TDEE. You'll be good to go in no time.

[snowbo]

Damienm05.. thanks for the quick reply very much appreciated

Thanks for the tips i will take what you said and form a new diet around it.

I usually train at night so im home roughly 30-60 mins before Meal 6(dinner) in that case ill add another meal.

The formula would be much appreciated aswell.. i kinda thought that the carbs was too high, so thank you.

once again thank you for the advice

[Damienm05]

BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9