Need help setting up daily nutrition

[EyE]

I have been working out for about 5 months now, 5-6 times a week. I have seen some really good strength gains and some size gains. I train hard and eat till I cant anymore, plus a gallon of skim milk a day for the last month and a half, but in all honesty, my nutrition is not the greatest.

Stats-
6'1"
157
12%-13%bf

Which isnt bad as far as I'm concerned since I weighed 130 when I started weightlifting 5 months ago. I have read alot about proper nutrition but have problems applying it to my daily life. I am extremely motivated and very dedicated and any help will be greatly appreciated. I also need to work my supps into my daily routine.. Supps are---bcaa's, l-glutamine, creatine, omega 3 fish oil. I'm about to start a 6 week GVT program since size is my ultimate goal. I really just want to make sure that I am maximizing my gains.

I work in a factory so my schedule is kinda strict, I can drink in between breaks and sometime munch a little but not often. I start work at 6, get a 15 min break at 9, 30 min lunch at noon, 15 min break at 2, off at 3:15 and usually at the gym by 3:30-3:45

Breakfast- 1 scoop whey protein shake and a nutrigrain bar

6am-9am- I quart of milk

9am- a bag of beef jerkey and a pint of milk

noon- ham, bologna and cheese sandwhich- salad with 1 cup ranch-strawberries and grapes- 1 pint of milk

12:30-2 nutrigrain bar and 1 pint of milk

2:15 1 pint of milk

3:30 pre workout creatine

5pm- 1 scoop whey protein

6 15-6:30---6-7oz chicken breast, 2 pieces of white bread, small salad, orange,

5-8:30 -- ATLEAST another half gallon of milk, usually a little more

9pm- casein protein shake right before bed

sometimes I mix in some 2% because it tastes better, but 90% of the time I drink skim. Plus I drink about 1/2-3/4 gal of water a day

I dont drink pop or eat candy..

So here are my questions,
1. When would be the best time to take my bcaa's? in the morning after I wake up?
2. When would be the best time to take my glutamine? after workout?
3. Right now, I take my omega 3 in the morning, is there a better time to take it?

I want to keep beef jerkey and milk in my diet everything else can prety much go. I'm not really sure where to start though...HELP.

I am open to any and all suggestions and I take criticism well. I am also open to workout programs that focus on volume.

Also, I have a moderately physical job which requires lifting alot of metal through the day.

Thanks

[Soar]

Welcome!


27 pounds naturally in 5 months isn't that bad at all, there's guys on here that would kill for that. You will probably gain more if you incorporate more whole foods rather then shakes. I personally eat till I'm full then sip on a shake between meals

[Bertuzzi]

Welcome to the forum...

To be honest, I'm surprised you gained as much as you did with that diet.

First, I would cut the Nutrigrain Bars out... those are just a bad idea.

Second, That sandwich has got to go too.

Third, I would cut down the milk a little.

You should probably be eating around 2800 cal a day to gain cause you maintenance is just under 2100cal. You just need to focus on better meal...

Example... breakfast 1/2cup of oats and half a cup of egg whites, another meal example would be 1/2cup of brown rice and 7oz of chicken breast. get 6 or 7 solid meals each meal between 400 and 500 cal and well balanced.

You can keep the beef jerky its good for you, and I would do BCAA's before and after workout. Also take your glutamine after working out but make sure you take it at least 1 hours after any whey protein as they will fight each other for absorbtion.

Good Luck

[gbrice75]

27 pounds naturally in 5 months isn't that bad at all, there's guys on here that would kill for that

OP didn't specify how much was body fat, and probably doesn't know. 27lbs in 5 months with a poor diet (sorry, but it is) - probably a lot of fat. If i'm wrong, great!

Welcome to the forum...

To be honest, I'm surprised you gained as much as you did with that diet.

I'm not. But how much was actual lean mass? That's the question.

First, I would cut the Nutrigrain Bars out... those are just a bad idea.

No doubt there are a ton of better choices.

Second, That sandwich has got to go too.

Agreed.

Third, I would cut down the milk a little.

I'd cut it down a lot!

You should probably be eating around 2800 cal a day to gain cause you maintenance is just under 2100cal. You just need to focus on better meal...

Agreed. I hardly see any quality food in this diet. There's nothing wrong with milk per se, but I wouldn't rely on it as my primary protein source, and clearly, that's what it is in this diet. I love milk. If hitting my macros were that easy, i'd give up food and just drink milk all day!

Example... breakfast 1/2cup of oats and half a cup of egg whites, another meal example would be 1/2cup of brown rice and 7oz of chicken breast. get 6 or 7 solid meals each meal between 400 and 500 cal and well balanced.

Now we're talking! These are muscle building foods.

[Bertuzzi]

Hey GB.... I was trying to be nice with the milk thing.... but you're right I would limit it to about 1 pint a day.... max. I didn't want to rag the guy too hard, but I guess I'm not doing him any favours if I don't tell him the truth..... you caught me

[EyE]

I'm not offended in any way, I understand my diet is very poor and may be hard to believe but is WAY better than it used to be...I use to only eat pizza, all day, every day..pizza, pizza pockets, pizza rolls and lots of pop...That was how I ate for 7 years..no joke. And as far as the 27 pounds go, I had the trainer at the gym take my body fat% before I started working out and I had him take it today( using a Caliper) to make sure that my estimate was right as far as my body fat goes. and I am at 13% right now at 157 and I started at 130ibs at 8%. My diet use to be so poor that my muscles were always starving and when I started eating different foods and more in general (along with really hard work in the gym, My weight went up really fast. My gains have slowed alot more now as I think I'm starting to level off a little.

I was eating avoiding milk and shakes as much as possible a couple of months ago, but I was eating about 3000 cal a day which was basically eating till I was sick and I got sick of that so I subbed some of my food choices for milk and shakes....Probably not the greatest idea.

I'm not worried if you guys are hard on me... I kind of expect it to be honest. But I'm putting everything I have into this since I am really tired of being the skinny guy. I welcome all constructive criticism and advice.

Out of curiosity, Why would you suggest only a pint of milk a day?

And to be honest, I think I got really lucky with my beginner gains because when I started, I never used shakes and barely drank milk but ate like a starving lion to hit my pro tein macro. I have noticed a little fat, but not near as much as I expected ( my abs havnt disappeared)

Another problem, alot of foods dont agree with me....Eggs for example...they make me vomit. I have a really sensative stomach..

Also my lifts have gone WAAY up from where I started and I have noticed a decent size difference in my muscles..

Ideas for good foods I can eat on break at work? lunch?

one last thing, I have also have noticeable pec muscles now for the first time in my life...It use to just be skin over bone so that has been a big accomplishment for me.

Thanks

[RaginCajun]

Welcome!

My suggestion to you is to read the stickies at the top of this section (lean bulk/bulk)

Once you have finished that, post up a sample diet so we can help out.

Just as the others said, diet is terrible!

Go browse thru some of the other threads and get an idea of what people are eating to bulk.

Good luck