adding lean mass the rite way

[istherealimit]

Hey everybody wandering if my diet is looking good or needs work im looking to stay lean but retain my sizer and of course add lean muscle. This is my normal diet. got a suggestion to swap the pb sandwich for a steak which sounds like a good idea before bed. let me know what you all think.
Stats
5'11
180-186
bf 15%
Cardio well everyday baseball.
lifting 5Xweekly

diet
B-fast whey shake
brunch about an hour after bfast one chicken breast 2 cups jasmine rice
Lunch about 2 hours later chicken wrap with glass of milk
an hour or two later on way to practice two power bars 15g protein each
after practiceone chicken breast and 2 cups of rice
I lift about two hours later followed bby a whey shake with added glutamine
thirty later another chicken breast and veggies with two cups rice
Before bed PB sandwhich or oatmeal. or swap for steak
One more thing i eat the power bars cause of time crunch.
Let me know what you think, any changes or clean slate open to change.

[SlimmerMe]

Glad to see you here. The diet experts will chime in and help you.....

[Damienm05]

http://forums.steroid.com/showthread...ead&highlight=

Read up on nutrition just a little bit before I go into detail on your specific diet. Would be pointless if you didn't understand why I was changing the what for the how.

[gbrice75]

Clean slate. Try posting up a new diet after reading Damien's info thread. Also, take a look at one of my diet's below for an example of eating clean and balanced. Note the way I posted it and try and make yours look more like that (macros, time of day for each meal, etc). Also note food choices, meal timing, separation of carbs and fats, etc.


Gbrice's Current Diet:

protein/carbs/fat/total calories

5am: MEAL 1 - PRE WORKOUT
1 extra large egg, 4 extra large whites - 27/0/5/160
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20

TOTAL: 32/31/7.5/320

WORKOUT followed by 1 hour of cardio

8am: MEAL 2 - POST WORKOUT
1 Scoop Myofusion - 25/5/3/160
1 Premier Protein Shake - 30/5/3/160
1 cup oats - 10/52/5/280

TOTAL: 65/60/10/600

10am: MEAL 3
6oz broiled tilapia - 35/0/3/165
3/4 cup brown rice - 3/22/1/110
3/4 cup black and red beans - 5/18/1/105

TOTAL: 43/40/4.5/380

1pm: MEAL 4
5oz chicken breast - 34/0/2/140
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20
2 cups baby spinach - 1.5/1.5/0/10

TOTAL: 40/33/4/310

4pm: MEAL 5
4oz 93/7 lean ground beef - 23/0/9/180
1oz (dry) Barilla Plus Multigrain Pasta - 5/20/1/105

TOTAL: 30/20/10/285

7pm: MEAL 6
2oz Flank Steak - 15/0/6/120
1 extra large whole egg - 7/0/5/80
3 extra large egg whites - 15/0/0/60
2 cups baby spinach - 1.5/1.5/0/10
2 Fish Oils - 0/2/0/20

39/1.5/13/290

10pm: MEAL 7
1 scoop ON Casein - 24/3/1/120
1 tbsp natty PB - 4/3/8/105
2 Fish Oils - 0/0/2/20

TOTAL: 28/6/11/245


DAILY TOTAL: 271/195/62/2425

[SlimmerMe]

OP: you are in good hands here

please post up a food/meal plan. It does not have to be perfect but something you think you will actually do.....

[istherealimit]

Will check out the link and post a better plan. My bad new to this.

[istherealimit]

protein/carbs/fat/total calories

8am: MEAL 1 -
1 chicken breast 23/0/2.5/110
1 cup jasmin rice - 9/45/1/200
1 cup veggies - 0/5/0/20


TOTAL: 32/47.5/3.5/340


10am: MEAL 2 -
1 Scoop whey - 24/5/1/110
1 chicken breast - 23/3/1/110
1 pb totilla - 11/31/16/280
1 cup milk - 8/13/0/90

TOTAL: 66/52/18/490

1pm: MEAL 3
chicken wrap on wheat tortilla - 28/26/3.5/220
power bar - 15/7/9/150

TOTAL: 43/33/12.5/390

5pm: MEAL 4
4oz chicken breast - 24/0/2/110
1 cup rice - 9/45/1/200
1 cup veggies 0/5/0/20

TOTAL: 33/50/8/330

7pm: MEAL 5 pre work out
power bar - 15/5/9/150
TOTAL: 15/5/9/150

post workout

Shake with milk - 32/16/1/210
total 32/16/1/210

9pm: MEAL 6
4oz chicken breast - 24/0/2.5/110
1 cup jasmine rice - 9/45/1/200
1 cup veggies frozen - 0/5/0/20

33/50/3.5/330

11pm: MEAL 7
1 scoop whey protien - 24/3/1/120
milk 1 cup -8/13/0/90
TOTAL: 24/3/1/210


DAILY TOTAL: 288/256.5/56.5/ total calories = 2450
i need 2880 according to my tdee what to add??
How this looks better!!

[maxwkw]

Looks pretty good. I might try adding in some beef and fish instead of chicken all the time. I'd add in some fish oil as well.

[istherealimit]

Im going to run this with slin and gh. gh 3 iu mornign slin postworkout starting 4 iu. yea I like chicken lol. i'll see what i cant add maybe a talapia filet into the mix to put me where i need to be with calories. but with the slin i gotta be super low fat.

[Damienm05]

protein/carbs/fat/total calories

8am: MEAL 1 -
1 chicken breast 23/0/2.5/110 Go by specific measurements and not quantity. Look to do 6-8 oz. raw chicken breast (40-50g protein).
1 cup jasmin rice - 9/45/1/200 I'd use a better complex carb. Oats, grits, and 5-grain are the best staples for breakfast but brown rice, lentils, beans, sweet potatoes, barley, and quinoa are all excellent.
1 cup veggies - 0/5/0/20


TOTAL: 32/47.5/3.5/340


10am: MEAL 2 -
1 Scoop whey - 24/5/1/110
1 chicken breast - 23/3/1/110 Again, let's go for measurements. 4 oz. is a serving and has the macros you're listing - most boneless, skinless breasts are at least twice that weight.
1 pb totilla - 11/31/16/280 Replace with a better carb source and less dietary fat. A simple cup of brown rice for example.
1 cup milk - 8/13/0/90 Remove, already have plenty of protein and carbs for one meal.

TOTAL: 66/52/18/490

1pm: MEAL 3
chicken wrap on wheat tortilla - 28/26/3.5/220 Both your food choices for this meal are poor. Look to do 6-8 oz. of lean protein with 40-50g complex carbs - again, this could be chicken and rice but mixing it up is important. 6 oz. lean ground beef with 1.5 cups French lentils and 1 cup spinach. 2 tilapia fillets (4 oz.) with 1 large sweet potato. 6 oz. flank steak with black beans and brown rice. It can be anything, just go for clean protein, clean energy. No wasted calories, no processed foods. That protein bar is just sugar with a cheap whey and various chemicals.
power bar - 15/7/9/150

TOTAL: 43/33/12.5/390

5pm: MEAL 4
4oz chicken breast - 24/0/2/110
1 cup rice - 9/45/1/200
1 cup veggies 0/5/0/20 good but again, brown rice.
TOTAL: 33/50/8/330

7pm: MEAL 5 pre work out
power bar - 15/5/9/150
TOTAL: 15/5/9/150 You need carbs pre-workout to fuel an intense sessions. Makes a big difference. This meal should look like the others I've already given the go-ahead to. However, if you're on the go - do a shake with complex carbs and some fat to slow digestion through your workout. Example: 1 scoop whey, 1 cup raw quick oats, 1 tbs. natural PB - this is a 500 calorie power shake and will work wonders. Make it in the AM or whenever u leave to go train/work/school and just chug it 30 minutes before the gym.

post workout

Shake with milk - 32/16/1/210 It works but see below.
total 32/16/1/210

9pm: MEAL 6
4oz chicken breast - 24/0/2.5/110 make sure you get this meal in within 30 minutes of the shake. The PWO milkshake was for immediate recovery but here's where we're gonna continue that trend with a slower-digesting protein and some complex carbs. Let's increase the protein to 40g or so and use brown rice or basmati.
1 cup jasmine rice - 9/45/1/200
1 cup veggies frozen - 0/5/0/20

33/50/3.5/330

11pm: MEAL 7
1 scoop whey protien - 24/3/1/120
milk 1 cup -8/13/0/90
TOTAL: 24/3/1/210 Scrap this and add back a serving of natural peanut butter with either 4 oz. of lean beef or a scoop of casein. Something that digests slow for sleeping 8 hours sans food.


DAILY TOTAL: 288/256.5/56.5/ total calories = 2450
i need 2880 according to my tdee what to add??
How this looks better!!

Run the numbers with my changes. I think I upped your cals by a good bit. Let's shoot for 3000 for now. If we fall short, get carbs up to as high as 350g - keep protein no higher than 300ish.

[istherealimit]

Okay sounds good. I'll run the numbers when I get home tonite.

[Damienm05]

300/350/60 is ideal for you. Within these macros, avoid combining carbs and fats in the same meal barring the exception of that pre-workout shake. Fats should be minimal - basically just the pre-workout 15g and another 15g with the before-bed meal. The rest is coming from your lean protein. Supplement with some fish oil pills but no room for other nuts or oils. Looking back at your diet, minus right when you wake up and pre/post workout, protein servings can be 20-30g per meal as you're eating frequently and won't need a ton in any one sitting. Basmati rice is a good PWO carb as it's got a lower glycemic load than jasmine but can still be classified as a "simple carb" - I imagine your training is intense considering you're an athlete. I know during hockey season, my muscle glycogen gets torched doing drills and conditioning. Please read up on the slin... please.

[istherealimit]

I am i have an open post about slin too. getting the finsinishing touchs put on. Yea with my conditioning i dont want hypo to come on. rite now im on month break march is when conditioning will start up. i'll get thoses number tonite!

[gbrice75]

Damien's got you squared away, you're in good hands.

[SlimmerMe]

I am i have an open post about slin too. getting the finsinishing touchs put on. Yea with my conditioning i dont want hypo to come on. rite now im on month break march is when conditioning will start up. i'll get thoses number tonite!

Since you brought it up, and you know I am having a hard time with you taking hgh and slin when you are only 22

I hope somebody can convince you that this is not a smart thing to do.

[songdog]

yeah GH at 22 but at that age they know it all.

[Damienm05]

Yeah, I'm not being responsible. I can't let it slide.

Put down the compounds, please. Just run this diet for a year and watch yourself blow the fvck up like a beast. I was, no offense, a way better candidate for gear when I did my first cycle last year and I still regret it. Nothing awful happened but I didn't achieve anything I couldn't have in a little more time with diet. Fvck and that was just test - you're running some serious shit.

Your diet up until now hasn't been good. I don't think you realize what can happen if you eat like this and train hard every day for 12-weeks. Just give it a chance. If nothing else, you'll be more successful when you do finally pick up the serious compounds again.

[istherealimit]

Okay i Ran the numbers with you suggestions and im at about 3200 cal and 330 protein. I will get numbers up when i get time but it looks good. Thanks ^^^^