Diet

[Boom55]

I'm looking for a tab for diet maybe I overlooked it idk ? If I need to move my question I can... Ok so here it is I'm trying to bulk up from 200lb (6'2) and have been working out 3 times a week pretty hard. Before I ate like a slob but recently have started eating much healthier and far less. Since I've been working out I think it's time to step up my food intake from like 2000 calories or less to more to get the bulking effect I desire. My idea is to eat around 5 meals a day mainly consisting of white rice, oats , grilled chicken , whey, tilapia not much more except for water... So if this is a good idea to do for a few months or more let me know. Also if there are any supplement suggestions I would greatly appreciate it. Thanks guys for reading and I hope someone can help

[krugerr]

Hey. Welcome, you're in the right section.

You say that you're 200lbs? What bf%?
I doubt that your diet is really under 2000calories if you're at 200lbs. I could be wrong though.

What are your real goals? You just said bigger.
I'm sure the experts will ask you to post up a mock of a diet, and the macros for it.
Good luck!

Krugerr

[JWP806]

Check out the stickies in this section. http://forums.steroid.com/forumdispl...M#.UHQoz7Tnyat

[MickeyKnox]

you need to first determine your tdee, then adjust cals above maintained.

[Boom55]

Thanks for the input guys.
Krugerr
I used a gadget at the gym it said 10% idk how accurate that is .As for goals im down to 200 so i really wanna bulk to 220 then cut again and get shredded.

My diet right now:
Breakfast - Cereal with 2%
Lunch - Something like subway ( steak and cheese W/ chipotle sauce)
Dinner- like a meat and vegetable normally chicken
snacks - 100 cal snack bars like 2 or 3 a day

[Boom55]

[MickeyKnox]

youre not eating enough. you need to eat about 3-500 cals above maintenance to bulk or gain weight.

[MickeyKnox]

post up your proposed diet including macros and we can have a look at it and help you tweak it. there are some very knowledgeable guys in here that can point you in the right direction.

[Boom55]

I try to eat more but when i workout hard my stomach gets all twisted and I cant eat. Then when im not working out on like an off-day i feel like its all gonna go to fat... maybe i just need to nut up and pound it down. haha

[MickeyKnox]

nevermind the excuses, post up your diet.

[Boom55]

hate to be the noob but what is the "macros" you speak of ?

[Boom55]

... Proposed diet would be a strict 3 month program consisting of:
4 workouts a week - more on workouts later...
only fluids would be water, supplements, and vegetable juice
day in the diet would be

wake up at
9 am - eat 3 scrambled eggs and a nice glass of whey
11am - a cup of white rice and grilled chicken breast
12am -workout
2pm - whey shake and pbj sandwich
4pm - light snack like a cliff bar
6pm - broccoli rice chicken or tilapia and a small salad
snack on some granola and fruit then go to sleep at like 10

[MickeyKnox]

macros are the macro-nutrients of each food. example: proteins, fats, carbohydrates.

go to fitday.com for all your food macros. list them for each meal total.

[Boom55]

Thanks MickeyKnow for all your help im looking it up NOW !!

[Boom55]

MickeyKnox*

[Boom55]

Cal=2784 kcal
carbs=275g
fat = 88g
protein = 238g
suger = 52g
sadium = 2357mg

[Boom55]

Bump