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Thread: Need help ASAP

  1. #1
    11Bgrunt1 is offline New Member
    Join Date
    May 2011
    Location
    texas
    Posts
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    Need help ASAP

    this is my diet

    0415 one banana and a scoop of low fat natural peanut butter
    0530 4 whole eggs
    0600-0800 PT
    0830 some type of meat usually chicken grilled
    1000 wheat bread sandwich with turkey and a protein shake
    1230 same thing minus protein shake but some type of fruit
    1400 pasta with vegetables and some type of meat usually beef
    1630 protein shake
    1730 2 more hours of PT
    2000 protein shake salad with tuna
    2130 peanut butter sanwich with honey


    This is my what I am looking for I want to add some size and strength but i want to keep my endurance. I dont want to cycle because I can still grow naturally. I need all the help I can get. 30yrs old 5'9 179 LBS BF% between 12-14 not sure will get an accurate measurement by tomorrow.
    Last edited by 11Bgrunt1; 05-12-2011 at 05:25 PM.

  2. #2
    Windex is offline Staff ~ HRT Optimization Specialist
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    Quote Originally Posted by 11Bgrunt1 View Post
    this is my diet

    0415 one banana and a scoop of low fat natural peanut butter
    0530 4 whole eggs
    0600-0800 PT
    0830 some type of meat usually chicken grilled
    1000 wheat bread sandwich with turkey and a protein shake
    1230 same thing minus protein shake but some type of fruit
    1400 pasta with vegetables and some type of meat usually beef
    1630 protein shake
    1730 2 more hours of PT
    2000 protein shake salad with tuna
    2130 peanut butter sanwich with honey


    This is my what I am looking for I want to add some size and strength but i want to keep my endurance. I dont want to cycle because I can still grow naturally. I need all the help I can get

    Not everyone has read your other thread so just quickly edit your post to include your stats. First what you want to do is find out your TDEE / BMR (google these to find out what they are). This value is your maintenance caloric value, how many calories you would need to remain the same weight. If your looking to add size you want ~400-750 calories above your TDEE every day. 3500 calories = ~ 1 lb of weight, so eating a surplus of 3500 calories a week should net you about a pound, adding in cardio should help preserve your muscle and have minimal fat gain (some fat gain is inevidable). Your diet requires a bit of an overhaul, but here is a list of good foods you should be eating:

    EAT THESE PROTEIN SOURCES

    - Fatty Fish
    - Lean Beef
    - Ground Beef
    - Chicken
    - Eggs
    - Egg Whites

    EAT THESE COMPLEX CARB SOURCES

    - Oats
    - Quinoa
    - Brown Rice
    - Sweet Potato / Yam

    EAT THESE HEALTHY FAT SOURCES

    - Eggs
    - Extra Virgin Olive Oil
    - Nuts & Nut Butters
    - Flax Seed & Safflower Oil

    EAT THESE FIBROUS VEGGIES

    - Green/Yellow Beans
    - Broccoli
    - Spinach
    - Cauliflower
    - Mushrooms

    LESS OPTIMAL BUT STILL ACCEPTED FOOD CHOICES

    - Milk
    - Wholewheat Bread
    - Wholewheat / Vegetable Pasta

    COOK WITH OR UTILIZE THESE CONDIMENTS

    - Mustard
    - Salsa
    - Cayenne Pepper
    - Salt & Pepper
    - Lemons
    - Assorted Spices for dry rubs and/or seasoning
    - Cinnamin

    DRINK THIS

    Water

    TAKE THESE SUPPLEMENTS

    - Multivitamin
    - Fish Oil Pills
    - Creatine (Post Workout)
    - 1-2 Scoops Whey Protein (Post Workout)

    AVOID:

    - Mixing carbs & Fats in the same meal
    - Excessive shakes
    - Long durations in between meal times
    - Unplanned Cheat Meals



    That should help you get started. Here is my diet, it's far from perfect, but it will help give you a good starting point:

    Protein / Carbs / Fat / Total Calories:

    Meal 1: 8:00am

    4 Cups Spinach
    1 Tbsp EVOO 0/0/14/120
    1 AnimalPak 3/2/0/20
    1 Tsp Balsamic Vinegar 0/4/0/16
    100g Boneless Skinless Chicken Breast 24/0/1/100

    Totals: 30/6/15/256

    Meal 2: 10:00am

    7 Oz Yam 3/35/0/150
    225g Boneless Skinless Chicken Breast 54/0/2.25/225
    1 Tbsp EVOO 0/0/14/120

    Total: 57/35/16.25/495

    Meal 3: 1:00pm

    125g Boneless Skinless Chicken Breast 30/0/1.25/125
    1 Tbsp EVOO 0/0/14/120

    Total: 30/0/15.25/245

    Meal 4: 4:00pm

    1 AnimalPak 3/2/0/20
    3 Oz 100% Lean Ground Beef 26.5/0/0/103
    1/4 Cup Brown Rice: 4/34/1.5/160
    1/2 Cup Tomato Sauce/Juice

    Total: 33.5/36/1.5/283

    Meal 5: 7:00pm (Pre-Workout)

    1 Scoops Myofusion 25/5/3/147
    1/4 Cup Organic Rolled Oats 8/33.5/3.2/192

    Total: 33/38.5/6.2/339

    8:00 - 9:00 Workout, 9:00 - 9:30 CARDIO

    Meal 6: 9:30pm (Post Workout)

    1 Scoops ON 100% Whey 24/4/1/120
    1/4 Cup Organic Rolled Oats 8/33.5/3.2/192
    5g of Creatine mixed into shake

    Total: 32/37.5/4.2/312

    Meal 7: 10:30pm

    1 Scoop MuscleMilk 100% Casein [Mixed with Water] : 25/2/0.5/110

    Total: 25/2/0.5/110

    Grand Totals: 240.5/155/58/2040
    53% Protein, 34% Carbs, 13% Fat.

  3. #3
    11Bgrunt1 is offline New Member
    Join Date
    May 2011
    Location
    texas
    Posts
    47
    [QUOTE=Windex;5638455]Not everyone has read your other thread so just quickly edit your post to include your stats. First what you want to do is find out your TDEE / BMR (google these to find out what they are). This value is your maintenance caloric value, how many calories you would need to remain the same weight. If your looking to add size you want ~400-750 calories above your TDEE every day. 3500 calories = ~ 1 lb of weight, so eating a surplus of 3500 calories a week should net you about a pound, adding in cardio should help preserve your muscle and have minimal fat gain (some fat gain is inevidable). Your diet requires a bit of an overhaul, but here is a list of good foods you should be eating:

    ok my TDEE is 1875.4 referenced from the Harris Benedict formula. -For Men to calculate BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) (6.8 x age in years) which gives me my BMR of 2578.675.
    Do you feel this is adequate for what i am trying to accomplish.

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