ok something is wrong here... pro's welcome

[TopDogg]

Ok, so anyways my previous diet was pretty bad I've been told. So after doing a research and watching videos here and there, i changed every meal completely. Each meal has been focused on protein, complex carbohydrate and fat.

Negative Effect :: dropped 1KG (whiten a few days after starting the new diet)
Positive Effect :: feeling healthy throughout the day; looking more cut

25 years old
5'9"
currently at 59KG (lol 5 weeks ago i was at 63)
body fat% 10ish

This is what the diet currently looks like:

[Meal 1]
5 eggs (3 whites; 2 whole)
80g organic 5 cereal flakes (its higher in carbohydrates than the oats ones)
1 banana
~20g full cream milk powder

[Meal 2]
80g white rice (there isnt any brown rice)
160g canned light tuna in oil drained

[Meal 3] (PWO)
60g ON Whey
80g organic 5 cereal flakes

[Meal 4]
80g white rice
160g canned light tuna in oil drained
--or--
medium size potato
~220g chicken breast
--or--
80g white rice
~220g chicken breast

[Meal 5]
64g ON Cassein
2 tblsp chunky peanut butter

* All measured accurately with an expensive digital scale

Ok, so thats the current diet. The part that I dont understand, is why would I loose weight eventhough i feel stuffed throughout the day. Considering the previous free-for-all diet was at lease barely helping gain weight. But this new diet has been instantly working in the wrong direction.

TDEE:
Based on 10%:
130.07055 x 0.10 = 13.007055 lbs
130.07055 - 13.007055 = 117.063495 lbs (lean body weight)
117.063495 lbs = 53.100001 Kg
370 + (21.6 x 53.1) = 1516.96 BMR
1.6 x 1516.96 = 2427.136

[drawsleoj]

that diet looks awesome to me. it takes a lot of discipline to do that.

[gbrice75]

Ok, so anyways my previous diet was pretty bad I've been told. So after doing a research and watching videos here and there, i changed every meal completely. Each meal has been focused on protein, complex carbohydrate and fat.

Negative Effect :: dropped 1KG (whiten a few days after starting the new diet)
Positive Effect :: feeling healthy throughout the day; looking more cut

25 years old
5'9"
currently at 59KG (lol 5 weeks ago i was at 63)
body fat% 10ish

This is what the diet currently looks like:

[Meal 1]
5 eggs (3 whites; 2 whole)
80g organic 5 cereal flakes (its higher in carbohydrates than the oats ones)
1 banana
~20g full cream milk powder

[Meal 2]
80g white rice (there isnt any brown rice)
160g canned light tuna in oil drained

[Meal 3]
60g ON Whey
80g 80g organic 5 cereal flakes

[Meal 4]
80g white rice
160g canned light tuna in oil drained
--or--
medium size potato
~220g chicken breast
--or--
80g white rice
~220g chicken breast

[Meal 5]
64g ON Cassein
2 tblsp chunky peanut butter

Ok, so thats the current diet. The part that I dont understand, is why would I loose weight eventhough i feel stuffed throughout the day. Considering the previous free-for-all diet was at lease barely helping gain weight. But this new diet has been instantly working in the wrong direction.

Sorry, but I think it's a pretty poor diet. White rice, white potato, shake instead of real food (meal 3, unless that's PWO, you didn't specify). Mixing white rice + alot of fat (meal 4) is a bad idea IMO. There's plenty I would change about that diet.

To answer your question, we need to ask what your TDEE is? If you don't know, then how are you supposed to know how many calories you need to eat to lose, maintain, or gain weight? You're guessing. Chances are if you're losing weight, you're not eating enough - even if you feel stuffed (right now, but your body will adjust to the extra food shortly).

Work out your TDEE asap!

[BIG TEXAN]

[Meal 1]
8 whole eggs
1 cup steel cut oats
1 cup mixed berries

[Meal 2]
whole wheat pasta or sweet potato
10oz red meat
1 cup veggie

[Meal 3]
20g whey/20g casein
1 cup oats
1 spoon natty pb

[Meal 4]
10oz sweet potaot
8oz chicken breast
1 handful almonds

[Meal 5]
2 cups low fat cc
2 spoons salsa
5 whole wheat crackers

[phrenetic]

Ditch the white rice, swap it for brown rice, quinoa or some kind of better carb. White rice is the devil.

Ditch the white potato, swap it for sweet potato. I just cut mine into fries and bake them, freaking epic win.

Doesn't look to me like your getting enough real proteins. Through the day.

Meal 3, is no good IMO. If that is lunch, then you need to eat some white fish, lean beef, or chicken!

You have no veges in this diet, personally i add broccoli and cauliflower to every main meal, good filler and there is no way it can make you fat.


Here is my current diet.

After 3 weeks

Went from 77kg to 75kg, But it was all body fat around the mid section and arms.

Heaps more energy, better workouts in the gym. Plus im starting to add lean muscle again, before i was just adding fat. Had heaps of comments about looking bigger, but havn't weighted myself in like 10 days cause the scales are broken



8am -
Whey + Casein shake (50/50) - 40g
Multi vitamin, zinc + magnesium, fish oil (2000mg)


8.30am, -
bowl of oats + mix (cashews, almonds, goji berries)
with oat milk


11am -
Can of Tuna - 100g


1pm lunch -
250g chicken breast or white fish, 150g mixed vegies (brocli, cauliflower), 50g Brown rice or 100g sweet potato


4pm -
Can of Tuna - 100g
White tea


Dinner 7pm or 8.30pm

if training day 8.15pm - 2 scoops whey protien

Dinners

- 250g white fish, 150g mixed vegies, 1-2 eggs
- 225g kangaroo steak, 150g mixed vegies, 1-2 eggs

Typically with one to two teaspoons olive oil


11pm -
Casein shake - 1 scoop 30g,
fish oil (2000mg)





Eat more good food!

[TopDogg]

sorry phrenetic, but your meals aren't balanced properly throughout the day.

As i said earlier, there isnt any Brown Rice or Sweet Potato in my multi-million dollar supermarket.

[TopDogg]

gbrice75 and all others who are interested, i added the TDEE in the main msg. Also, if the diet is still incorrect/wrong please explain.

However, the diet is also based on location. After all, we're all different and we cannot eat the exact same thing.

I would like to improve my bulking diet.
Thanks.

[gbrice75]

For starters, replace all of your white carbs with better sources. Oats, sweet potato, yam, quinoa, lentils, beans, ezekiel bread, brown rice, etc.

Try and keep your carb and fat meals separate, carbs earlier in the day and/or around your workout, fat meals in the later part of your day when you're sedentary.

Get 25-50g (depending on your caloric needs) lean protein in EVERY meal.

Shakes are supplements, not meal replacements. Unless it's whey PWO, or casein right before bed, you should be eating real food for every other meal.

[TopDogg]

gbrice75 ok but meal 3 is actually PWO, but how does that explain the loosing weight part?

[gbrice75]

gbrice75 ok but meal 3 is actually PWO, but how does that explain the loosing weight part?

Since you're wanting to add weight, white carbs are fine PWO. For cutting I prefer complex.

As far as loosing weight goes - forget weight. What is the composition of that lost weight? If you're looking more cut, it's probably bodyfat which I imagine would be desireable. How is your strength? If it's staying the same or getting stronger, then i'd say continue what you're doing as you're probably dropping mostly bodyfat.

[TopDogg]

Well, it seems to be a mix of everything, but i do feel overall better throughout the day. The strength seems to be the same.

I finally found some whole grain brown rice (thx to Uncle Ben's). I'm Going to replace that with the long grain American white rice.

gbrice75 but i was expecting to gain around 1 pound per week? But it seems to be working ONLY on the opposite direction.

[gbrice75]

The only answer is to eat more bro, even if you feel stuffed. Your stomach will adjust itself after a few weeks. I'd reccommend bumping your calories up by 300 and see how that goes for 2 weeks.