Att: Diet gurus

[Friend]

I have been struggling to gain weight/size with this diet and i would like some suggestions.

I eat my meals 2 - 2.5hrs apart throughout the day, beginning at 8am. No earlier, because i find 9hrs of sleep imperative to my training.

It has been suggested that i need to eat more OR eat other meals as well as my main meals. There aren't enough fvcking hours in the day.. As it is i often miss my last meal of the day so i can get enough sleep.

Currently i'm not on cycle. I have been eating this diet and variations of this diet (playing with serving sizes) for the past 5 months. This is what i'm eating. Keep in mind that i have an extremely fast metabolism.


Meal 1
- 7 egg whites, 3 yolks
- 2 slices wholegrain toast
- 1 ½ cup oats
- 25g whey protein w/milk
- 3 fish oil


Meal 2 (snack)

- 50g casein protein shake w/water
- 2 slices wholegrain bread w/ peanut butter
- 2 rice crackers w/ cottage cheese


Meal 3

- 250g chicken breast
- 1/2 cup rice
- Broccoli
- 3 fish oil


Meal 4

- 300g rump steak
- 250g sweet potato
- Broccoli
- 3 fish oil

Meal 5

- 250g turkey breast
- 1 cup rice
- ½ cup black beans
- 3 fish oil


Post Workout

- 50g whey protein isolate w/ water
- 2 slices wholegrain bread w/ banana and honey


Meal 6

- 300g rump steak (300g salmon 3x per week instead of)
- 300g sweet potato
- Broccoli
- 3 fish oil


Meal 7 (Night time meal)

- 50g casein protein w/ water
- 3 rice crackers w/ cottage cheese


Open to suggestions..

[terraj]

Hey Friend,

I'm far from a diet guru, but that diet looks great to me.

What are your stats now?

Do you how your T levels are?

[Friend]

Stats are currently:

6'2
189lbs
15-16% BF

Don't get me wrong, i grew like crazy with this diet on cycle. It's since coming off the last cycle, i crashed pretty hard and lost a lot of size - and diet doesn't seem to be helping with gains at all, just barely maintaining my weight around 189-194lbs. My doc has started me on a low TRT dose. It's been about a month and a half since i started.

Stats before i crashed

6'2
205lbs
15-16%

[terraj]

That's a painful loss.

I would be leaning towards the low T level been the culprit. I don't know much about TRT, but 6-8 weeks I would think that your levels should be looing good. When it is next T level check?

[Friend]

Painful is right bro. I'm going back to the doc mid July to see where i'm at with it.

[stevey_6t9]

i have to say thats one of the best diets ive seen on this board, im amazed your only 190 at 6'2 with it...

maybe your troubles lie with your training or something else

[bmit]

When I am gaining wait i need to drop the filling veggies like broccoli and replace with more caloric dense foods like potatoes or oatmeal or whole wheat bread. hate to tell someone to drop veggies from their diet, but it is an option to get more calories in. Another option is to add tbsp olive oil to your protein shakes. Looks like your fats are pretty low in that diet relative to your total calories for bulking.

[Damienm05]

How can you guys say this is a good diet? Sure, his food choices are good for gaining but I see no TDEE or macros listed. Therefore, the issue is with calories and the diet is not sufficient at all. Up your calories.

Track everything and see what you need to gain.

[terraj]

How can you guys say this is a good diet? Sure, his food choices are good for gaining but I see no TDEE or macros listed. Therefore, the issue is with calories and the diet is not sufficient at all. Up your calories.

Track everything and see what you need to gain.

Cause anyone with half a brain could do the marco math in their head.

[lovbyts]

Im not a diet guru by far either but it might not be bad to add milk instead of water to the shakes since you are still trying to gain and not loose.

You might want to swap the rice cakes for something a little better also unless they are just a filler? Throw in a banana or two through the day also.

[bmit]

Consensus - find a way to up your calories when you are not gaining enough weight.