diet help

[hondata]

i'm 28 years old 145lbs 5' 8" an BF maybe low 12 or 10 maybe not sure . Been working out for 4 years but, hitting it hard this past year. I don't have a set diet n I want to bulk major these are things I eat during the week but don't have a set time I eat or what I eat . I just eat very healthy. I just cant get any bigger or put weight on that stays


Proteins

* Boneless, Skinless Chicken Breast
* Tuna (water packed)
* Fish when I do eat it
* Shrimp
* Extra Lean Ground Beef * Protein Powder
* Egg Whites
* Steaks
* Beef Tenderloin
* Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs

* Oatmeal (Old Fashioned or Quick Oats)
* Sweet Potatoes (Yams)
* Beans (pinto, black, kidney)
* Oat Bran Cereal
* Brown Rice
* Multigrain Hot Cereal
* Pasta
* Potatoes

Fibrous Carbs
* Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
* Broccoli
* Asparagus
* String Beans
* Spinach
* Bell Peppers
* Brussels Sprouts
* Cauliflower
* Celery

Other Produce & Fruits

* Cucumber
* Green or Red Pepper
* Onions
* Garlic
* Tomatoes
* Zucchini
* Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
* Lemons or Limes

Healthy Fats

* Natural Style Peanut Butter
* Olive Oil or Safflower Oil
* Nuts (peanuts, almonds
* Flaxseed Oil - Learn More

Dairy & Eggs

* Eggs
* Low or Non-Fat Milk

Beverages

* Bottled Water

Condiments & Misc.

* Fat Free Mayonnaise
* Reduced Sodium Soy Sauce
* Reduced Sodium Teriyaki Sauce
* Balsamic Vinegar
* Steak Sauce
* Sugar Free Maple Syrup
* Mustard

[hondata]

[hondata]

workout drinks Assault. ATHLETIC EDGE NUTRITION INTRABOLIC. An monohydrate creatine. Plus i take all my vitamins

[hondata]

WORK OUT DAYS
MON: LEG N ABS
TUS:CHEST
WED:BACK N ABS
THUR:TRAPS
FRI: SHOULDERS N LEGS
SAT:ARMS N TRIES
SUN:CHEST

I sometimes workout 7days I week even if I only workout for 30mins . I do sometimes take 2 days off a week . I know i'm supposed to let body parts rest

[hondata]

anyone ?

[Papiriqui]

Post you exact diet along with macros, times of meals, time of workout, etc. this way these guys can assist you better

[hondata]

I don't have an exact diet I eat all types of foods listed above on different days/weeks . I dont eat at set times just when i'm hungry i'll make something . Times of workout are always different around the afternoon I lift

[Papiriqui]

Someone will shine some light on this, hold tight bud!

[Sgt. Hartman]

You've compiled a list of excellent food sources, however that's not nearly the most important aspect of your diet with a goal of adding LBM. The most important would be total calories per day, followed by your macro split, and then your food sources. Without knowing how many calories you're eating per day or what your macros look like you can't know if what you're eating is optimal for your goals and you can't make adjustments based on your results.

That being said, you need to eat more. If you're not gaining it's because your total cals per day are too low.

[gbrice75]

I don't have an exact diet I eat all types of foods listed above on different days/weeks . I dont eat at set times just when i'm hungry i'll make something . Times of workout are always different around the afternoon I lift

Herein lies your problem. I know it's rigid and a pain in the ass, but you get out of this what you put in. You need a structured diet and need to know what/how much you're eating if you plan to make quality lean gains. Guessing and/or haphazard estimating just doesn't cut it in this sport.

I'm not saying you need to eat the exact same foods everyday; but you should be eating on a regimen, every 3 hours or so would be a good starting point. Aim to split your daily total protein evenly across all 6-8 meals, possibly bumping it a bit pre and PWO. I'd do the same with fats. How you manage your carbs could be the game changer, assuming you have your caloric intake dialed in already.

[hondata]

Is it possible you can give me an example 6-8 meals I should be eating a day? So I can bulk alot. An I can change it if I start getting sick of a certain food. Thank you

[hondata]

WORK OUT DAYS
MON: LEG N ABS
TUS:CHEST
WED:BACK N ABS
THUR:TRAPS
FRI: SHOULDERS N LEGS
SAT:ARMS N TRIES
SUN:CHEST

I sometimes workout 7days I week even if I only workout for 30mins . I do sometimes take 2 days off a week I know i'm supposed to let body parts rest atleast 2 days. Is this workout to help me bulk? l===

[gbrice75]

Is it possible you can give me an example 6-8 meals I should be eating a day? So I can bulk alot. An I can change it if I start getting sick of a certain food. Thank you

You should read my cutting 101 sticky. Yes it's about cutting, but other than food quantities and increase in calories, the diet pretty much stays the same regardless of a bulk.

[hondata]

I don't see a cutting 101 sticky. I just don't know what types of foods plus how much I need to be eating in the 6-8 plus meals a days . If someone can just give me an example on what I need to eat meal 1 though meal 8 n how much I will be good to go

[hondata]

7:30 breakfast


Generous serving of oats with skimmed milk
Large banana
350ml of egg whites cooked
Tbsp of flaxseed oil
Fruit juice or hot beverage



10:00-10:30


200g of tinned tuna
150g long grain brown rice
Generous serving of mixed veg



12:30


Chicken breast
Large baked potato
Item of fruit, such as an apple or pear



3:30


Serving of a protein blend product /or lean steak
150g wholemeal pasta
Mixed nuts and seeds



30 minutes before training


20g of whey protein in water



Post workout


40g of whey protein with 50g of dextrose or maltodexrin



7:00


200g of cooked salmon
250g sweet potato
Serving of veg



10:00


Tub of cottage cheese /or serving of protein blend
Serving of oats with skimmed milk

Something like is to help me bulk/put weight on ?

[hondata]

Proteins

Chicken breast 3 to 6 ounces
Turkey breast 3 to 6 ounces
Lean ground turkey 3 to 6 ounces
Turkey bacon or Sausage
Lean ground beef 3 to 6 ounces
Lean sirloin or NY Strip 3 to 6 ounces (one steak can be spread over two meals)
Salmon 3 to 6 ounces (although this has more fat, it is good fat and should be eaten a couple of times per week)
Canned tuna 12 ounces (2 cans)
Egg whites 1 dozen
Fat-free cottage cheese 1 to 1 ½ cups
Lean white fish 6 to 12 ounces
Whey Protein Powder 1 or 2 scoops depending on brandCarbohydrates

Pasta 2 to 4 cups cooked (one of your best sources, great for energy and weight gain)
Brown Rice 1 cup
White Rice 1 cup
Whole Grain Bread 2 – 4 slices (depends on the type of bread and your calorie needs)
Bagel 1 whole
English Muffins 1 or 2 depending on size and calorie requirements
Potato (baked, boiled or mashed with skim milk)
Sweet Potato 1 whole
Squash 2 cups
Fruit—any type (bananas and oranges are particularly good for weight gain) one or two pieces
Oatmeal (always a staple in any bodybuilder’s diet) ¾ to 1 cup (uncooked measurement)
Air-popped popcorn 3 – 6 cups can use butter flavored cooking spray sparingly
Legumes 1cup
Corn 2 cups
Cornmeal 1/3 cup
Grits or Hominy 2 cups
Any whole grains including spelt, barley, buckwheat, rye, etc.
Honey (an excellent choice for sweetening and adding extra calories—opt for raw if available) 1 to 2 tbsp.

Remember that your calorie intake depends on your weight, but most hardgainers need to take in between 2500 and 3500 calories per day which means 400 to 700 calories per meal. Let’s go with the average skinny guy as an example. If he weighs 165 pounds he would go with the 2500 calories a day.

Let’s say he decides that 5 meals a day is best for his lifestyle. He would then be eating 5 meals of 500 calories each day so with a 40/50/10 ratio he would want each meal to have 50 grams of protein, about 63 grams of carbohydrate and just less than 6 grams of fat. The following sample one week menu would meet these requirements, but feel free to use whatever you have on hand, as long as you have the appropriate amounts of protein, carbs, fat and calories with each meal.

Sample meal plan day one:

Meal 1:
Egg White omlette with spinach (cooked with cooking spray)
¾ cup oatmeal with 1 tbsp honey

Meal 2:2 scoops Whey Protein Shake blended with one large orange
2 slices whole grain toast w/ 1 tsp. light non-hydrogenated spread

Meal 3:
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery

Meal 4:
1 ½ cups fat-free cottage cheese
1 large banana
½ bagel with fat-free cream cheese

Meal 5:
1 or 2 boneless, skinless chicken breasts
1 cup brown rice
1 cup steamed broccoli
1 cup salad greens with fat free salad dressing

Sample meal plan day two:

Meal 1:
2 Nutri-Grain Waffles
1 Cup Natural Applesauce sprinkled with cinnamon (for topping)
1 tsp. Smart Balance Light spread (or other non-hydrogenated spread)
2 Scoops Whey Protein blended with waterMeal 2:1 ½ Cups Cottage Cheese
2 Lrg. Oranges

Meal 3:
Turkey sandwich made with:
4 Slices Roasted Fat-free Turkey Breast
2 Slices Whole Grain Bread
2 tbsp fat-free mayo
Romaine Lettuce
Tomato Slices

Meal 4:
Grilled Chicken Salad made with
5 oz. Grilled Chicken Breast
2 Cups Romaine Lettuce
Tomatoes
Cucumber Slices
Fat-free dressing
1 Large or 2 Small Whole Wheat Pitas (salad may be stuffed inside, makes it easier on the go)

Meal 5:
1 ½ Cups Fat-free Cottage Cheese
1 Large Banana Sliced
1 Tbsp. Honey + Cinnamon
(mix the above for a tasty desert—this meal is great after a workout)

Sample meal plan day three:

Meal 1:
Egg White omlette with broccoli and ½ fat-free cheese (cooked with cooking spray)
1 Cup High Fiber Cereal
½ Cup Skim MilkMeal 2:2 scoops Whey Protein Shake
2 Large Apples

Meal 3:
Turkey Burger made with:
4 or 5 ounces low-fat or fat-free ground turkey
Whole Grain Bun
Served with:
Large Mixed Green Salad with Fat-free Salad Dressing

Meal 4:
Grilled Chicken Soup made with:
2 Cup Fat-free Chicken Broth
5 ounces Grilled Chicken chopped
1 Cup Mixed Vegetables
1 Cup Cooked PastaToss all ingredients into a small saucepan and heat until vegetables are warm.

Meal 5:
5 ounces Grilled Salmon
1 Large Baked Potato with Fat-free Sour Cream
2 Cups Steamed Broccoli

[hondata]

these good ?

[gbrice75]

I don't see a cutting 101 sticky. I just don't know what types of foods plus how much I need to be eating in the 6-8 plus meals a days . If someone can just give me an example on what I need to eat meal 1 though meal 8 n how much I will be good to go

Here's the sticky: http://forums.steroid.com/showthread...g#.Tt_cnj2BrBI

Here's a good food chart reference: http://forums.steroid.com/showthread...t#.Tt_cuz2BrBI

And here's a good starting point to figure out your caloric needs: http://forums.steroid.com/showthread...e#.Tt_c1j2BrBI

I don't understand what you mean when you say you don't know what types of foods to eat - you're the one who listed a bunch of good food choices in your OP!

Eat a lean protein source in every meal, focus the majority of your carbs around your workouts and in the am, and fill in the remainder with fats. It's not that tough once you start learning, but you will have to put some work and time in bro.

[hondata]

The 2 meal plans I listed above are ok ?

[hondata]

Great links thank you very much