Whats wrong with my diet and supplements?

[MjDub724]

630am-weight gainer shake. Oatmeal (2 packets)..or 1 packet and a cuple of egg whites with a cuple normal eggs.

930am-peanut butter jelly sandwhich with whole grain bread

1230pm-sometime of lunch. And 2 little milk pints.

3pm-wheypreotein shake. (pre workout)

6pm-post workout weight gainer

7-730pm-stake,chicken, some type of meal?

830-10pm-sometime of snack? Maybe can of tuna or cottage cheese?

12am (beddtimeee)-casein protein



....i take glutamine pills bcaas pills. C4 pre workout drink.kre alkalyn creatine. Mutki vitamin. Fishoil. And some things to boost testosterone.....tell me what you think. O gained alot of weight fast but it deffinatly isnt allllll muscle.


Im trying to get that lean hard dry look now so whatcan i do? Im adding hiit to my training evryday. And maybe use water instead of milk for shakes.

[--->>405<<---]

mj whats up welcome ..

the first thing u need to do is post ur stats and goals.. weight height bf% age

from the looks of ur diet gaining weight should not have been a problem.. why the weight gainer and pb&j milk and random lunch?? r u a hard gainer?

once u get all those stats u need to come up with a diet u think ur gonna run and include total macronutrients (pro/carbs/fat/calories) for each meal as well as a total for the day... if u dont weigh ur food u need to start.. weigh it precooked..

also i see u said "packets" of oatmeal.. by that do u mean instant flavored with alot of sugar? if so u wanna change to regular oats..not the instant stuff..not the flavored sugary stuff..

also tell us what kind of workouts u do and how often as well as if ur doing cardio and how often and for how long..be sure to include the times for both

get all that done and repost...

[MjDub724]

Im about 5' 10''...i weight like 220lbs now...im not a hard gainer. But i want to burn fat so i can see my hard earned muscle.

[gbrice75]

With much love and respect - your diet is awful. Please read my cutting sticky. It should help you with the basics of dieting which you clearly lack, IMHO. http://forums.steroid.com/showthread...g#.Tu9sszXwsa8

Good luck!

[jpowell]

With much love and respect - your diet is awful. Please read my cutting sticky.

def check out that post and do some hw. ud b surprised at the amount of help and motivation you get from your fellow brothers here on the board. educate urself and then ask the questions you cant find. but that sticky will have a lot in there for you. and if cutting is not waht you want to do, there is a sticking for bulking.

[tall76]

get rid of the milk. Each of ur 6 meals per day should have a protein source in them. Like they said check out the cutting sticky its good stuff

[MjDub724]

Ok ill deff check that out....i read alot of diet plans like im not new (though it seems like it) i jus cant manage to cook n make some of the stuff. I just want to build muscle and maybe cut the carbs a little bit because straight im gettin fat and that soft look. Also, you mentioned cut the milk? No milk at all? I dont want to lose all that calcium? Or will it be ok?

[MjDub724]

Another thing...could i juse eat chicken in a can like 4 or 5 times a day? Because i cant grill food all the time. I need an easy yet high protein diet.

[MjDub724]

I also know that whole foods are better than protein shakes. Im starting to take one during school also leading to 5 total? Is this bad? I need an easy diet plan to follow....

[gbrice75]

Ok ill deff check that out....i read alot of diet plans like im not new (though it seems like it) i jus cant manage to cook n make some of the stuff. I just want to build muscle and maybe cut the carbs a little bit because straight im gettin fat and that soft look. Also, you mentioned cut the milk? No milk at all? I dont want to lose all that calcium? Or will it be ok?

If you want to cut the carbs, you can start by cutting out milk! Milk has 12g per cup... and all sugar to boot. You mentioned getting that soft look; for some people, milk will do that. We lack the digestive enzyme to digest the lactose (hey, after all the stuff is made for calf's, not humans!) which can cause bloating, gas, and general discomfort. Btw, this advice is coming from a milk lover; I could drink a gallon a day if I allowed myself. Re: the calcium - take a good multi vitamin/mineral, and resort to cottage cheese which is higher in protein and lower in carbs/lactose than the milk it's derived from.

Another thing...could i juse eat chicken in a can like 4 or 5 times a day? Because i cant grill food all the time. I need an easy yet high protein diet.

I also know that whole foods are better than protein shakes. Im starting to take one during school also leading to 5 total? Is this bad? I need an easy diet plan to follow....

Yes, it's ok (the chicken), but that's awfully bland and boring, and IMO isn't sustainable for any appreciable length of time. i.e. I believe you'd be setting yourself up for failure. Variety is key. Tuna, chicken, eggs, turkey, beef jerky, etc.

Re protein shakes - I have little issue with using them as long as you're getting a decent percentage of your protein from whole food sources. There are some days where 4 out of my 7 meals are shakes; however, each shake is blended with cottage cheese for a bit of real food. Furthermore, my 3 whole food meals are quality servings of chicken, beef, and fish.

[MjDub724]

Hey man i really appreciate you helping me out im going to put all this into affect thanks alot man id like to talk some more u seem to know alot and could def help me...i see ur pic ur jacked bro keep it up....im thinking of starting a new 5 day split maybe you could help but for now nutrition is the key....alsso been thinkin about aas....but im only 18, so once again, setting myself up for failure.

[tbody66]

At 18 years old, 5'10" and 220lbs you definitely have tons of room you can progress naturally. How long have you been lifting and could you post some pics for us to better help you? What did you say your bodyfat was? Also on the five day split I'd be happy to help you with a workout program. Post your most recent workout routine along with your exact exercises/sets/reps/poundages for me to best design a program to help you maximize all you are doing.

Welcome to the boards and best of luck!

[MacLean]

630am-weight gainer shake. Oatmeal (2 packets)..or 1 packet and a cuple of egg whites with a cuple normal eggs.

930am-peanut butter jelly sandwhich with whole grain bread

1230pm-sometime of lunch. And 2 little milk pints.

3pm-wheypreotein shake. (pre workout)

6pm-post workout weight gainer

7-730pm-stake,chicken, some type of meal?

830-10pm-sometime of snack? Maybe can of tuna or cottage cheese?

12am (beddtimeee)-casein protein



....i take glutamine pills bcaas pills. C4 pre workout drink.kre alkalyn creatine. Mutki vitamin. Fishoil. And some things to boost testosterone.....tell me what you think. O gained alot of weight fast but it deffinatly isnt allllll muscle.


Im trying to get that lean hard dry look now so whatcan i do? Im adding hiit to my training evryday. And maybe use water instead of milk for shakes.

For one you are relying too heavily on shakes for your nutrition, try cut down the shakes and get some whole foods in there.

Testosterone boosters are a waste of time, don't bother

There's quite a few sample cutting/bulking diets kicking around the forum, have a look at them and build your diet around a ready made programme by someone who knows what they are talking about

[MjDub724]

At 18 years old, 5'10" and 220lbs you definitely have tons of room you can progress naturally. How long have you been lifting and could you post some pics for us to better help you? What did you say your bodyfat was? Also on the five day split I'd be happy to help you with a workout program. Post your most recent workout routine along with your exact exercises/sets/reps/poundages for me to best design a program to help you maximize all you are doing.

Welcome to the boards and best of luck!

Hey man i just got back from the gym
Im gonna shower n grab sum food then i be sure to dothat. I really appreciate it. It means more than u think brother

[MjDub724]

For one you are relying too heavily on shakes for your nutrition, try cut down the shakes and get some whole foods in there.

Testosterone boosters are a waste of time, don't bother

There's quite a few sample cutting/bulking diets kicking around the forum, have a look at them and build your diet around a ready made programme by someone who knows what they are talking about

I get what you mean with the shakes but its better than nothing...im going to try to make food but im not really a chef. I can grill some chicken or sumn....n about cutting im making some tweeks in my diet...and now doin hiit after training.

[tall76]

preparation is everything!! Nobody has time but if u want to get in shape u gotta make time to prep meals. I do all mine on sunday for the whole week. Start simple, go get a whole bunch of chicken breasts, some Mrs Dash (or another spice u like) grab some brown rice, sweet potatoes and some veggies (broccoli, green beans, asparagus)
put the chicken on a baking sheet and sprinkle the spice on it. Cook it at 350 for around 22-25 mins. cook the brown rice and the potatoes. Figure out ur serving sizes and start making tupperwares. Use the chicken for ur protein source and the rice or potatoes for carbs. I put some veggies in raw in each container then when i heat it up in the microwave the get cooked and are ready to eat.
Eventually get some more variety using ground turkey, ground beef, tuna- Im not a chef either but you have to prepare your own food if you want to get in shape

[MjDub724]

Hmmm never thought of it like that man really loke the idea! Itd doesnt all go
Bad???

[MjDub724]

Id say body fat is like 20%. can see abs and got
Sum love handles. And not really cut one bittt....but i do chest,back,shoulders,arms,legs. Monday-friday.

Chest-bench,incline,db flyes,cable
Flyes,pec deck. Sometimes decline and dips?

Back-bentover rows. Dumbell rows. Hammer strength rows. Upright
Rows. Lat pulldown.

Shoulders-db press. Smith machine shoulder press. Barbell shrugs. Db flyes standing upright. Db flyes for rear delt. Maybe front flyes to.?

Arms-seated db curls x close grip bench press. Cable curls x hammer extensions with ropes. Extensions on machine for triceps and hammer curls. Then forearms with barbell twists?

Legs-squats. Machine squars. Ham curls. Calve presses. Stiff leg deads?


.....thats about it...5 day split...i max bench at like 265-275. I squat max at about 345 id say? Gota go deeper!...thats about it idk im not really impressed ha..

[DesPr8]

Those oatmeal packets are full of sugars and aren't too beneficial and the weight gainer shakes are full of calories and I would never use them.
Cut them all out and replace them with tuna, meats etc. And go hard on the cardio it helps a lot.

[nik1603]

With much love and respect - your diet is awful. Please read my cutting sticky. It should help you with the basics of dieting which you clearly lack, IMHO. http://forums.steroid.com/showthread...g#.Tu9sszXwsa8

Good luck!

That was awesome!!

[tall76]

I make it all Sunday night and eat it all week- obviously make sure it's in Tupperware and refrigerated

[gbrice75]

Hey man i really appreciate you helping me out im going to put all this into affect thanks alot man id like to talk some more u seem to know alot and could def help me...i see ur pic ur jacked bro keep it up....im thinking of starting a new 5 day split maybe you could help but for now nutrition is the key....alsso been thinkin about aas....but im only 18, so once again, setting myself up for failure.

No problem bro, and thanks for the compliment. Keep your thread current and i'll pop in when i'm around to check up on you, answer questions if I can, etc.

Good that at your age, you realize nutrition is a HUGE part of this. And definitely DEFINITELY do not even consider AAS right now. You don't need it to begin with as you have plenty of natural test at your age to grow, and furthermore you're not even done growing yet and can seriously fvck yourself up for life. Trust me on this!

preparation is everything!! Nobody has time but if u want to get in shape u gotta make time to prep meals. I do all mine on sunday for the whole week. Start simple, go get a whole bunch of chicken breasts, some Mrs Dash (or another spice u like) grab some brown rice, sweet potatoes and some veggies (broccoli, green beans, asparagus)
put the chicken on a baking sheet and sprinkle the spice on it. Cook it at 350 for around 22-25 mins. cook the brown rice and the potatoes. Figure out ur serving sizes and start making tupperwares. Use the chicken for ur protein source and the rice or potatoes for carbs. I put some veggies in raw in each container then when i heat it up in the microwave the get cooked and are ready to eat.
Eventually get some more variety using ground turkey, ground beef, tuna- Im not a chef either but you have to prepare your own food if you want to get in shape

I make it all Sunday night and eat it all week- obviously make sure it's in Tupperware and refrigerated

^^ this!! I (and most of us) do the same. I spend a few hours on Sunday cooking and then store it all in tupperware. I make enough for a full week. Yea, by the end of the week the food is 'old' but should keep if you store it properly. I've been doing this for years now and have yet to get sick. Use safe cooking/handling food methods and you will have a lot less to worry about.

What I do is weigh out my meat raw (so lets say I want 8oz of chicken per day for 7 days) - i'll weigh out 56oz chicken, cook it, weigh again (because cooking meats will always change/reduce the weight), then divide that number by 7. It will be less than 8oz, probably around 6-6.5, and wala - there's your portion size, per day. You can do this with any meat, veggies, carb sources, etc. I fought with macros for a long time until I started doing this - it's easy and fool proof for the most part.

That was awesome!!

Thanks brother!

[MjDub724]

Yeah im gonna def start doin that...jus gotta see how to properly store....im thinking about just adding 14 chicken breasts (2 a day) in a container wit veggies n brown rice. Jus for a extra meal...and as for aas, yes i heard it non stop its just so tempting. Exspecially when all your friends are taking hgh andtest e n all that shit getting huge. But hey hard work n nutrition , never thought id say this...hard work is da easy part lol.

[MjDub724]

The main thing is how do i go about storeing the food? And what should i include. I need alot more protein in my diet my main source is just like shakes ,...tell me exacty what n how much in each contrainer...kudos!

[gbrice75]

^^ we can't tell you that bro... it all depends on your caloric needs. I'll point you back to the sticky I referenced earlier. It provides a solid foundation regarding dieting, and other links to food choices (with nutritional info) and tools to figure our your requirements.

[tall76]

You have to figure out ur diet!!! Go to the sticky about TDEE for calc ur cals and macro breakdown. Then plan out how much of each macro is in each meal. For example, if u want to eat 300g of protein per day, and are going to eat 6 meals (which u should) then thats 300/6= 50g per meal. Now I know that each oz of chicken has about 8 g of protein so i would put 6 oz in each container. Dont just put 2 chicken breasts in a container with some rice- if ur gonna do all this work u might as well do it right and actually know what ur eating. Do the same thing with carbs and fats too. There is also a sticky with all the foods u will be eating and what is in them for macros. This is the only way to do it. write it all down and stick with it, then u can see if your making progress or if you need to change things

[MjDub724]

Ok thanks bruthhhha....ima do that ina min