Help, With Lean mass diet - use of test!

[High-roller]

Well I am trying to gain some weight, But with that mass lean look.
So heres my diet. Please make changes or let know know what you think,

Morning ------ Cal------Protein----fat---carbs

Oatmeal -----360-------12g-------6g-----60g
Apple(gala)---80----------------------------

Workout 45-60mins
after:
Eggs --------360-------28g--------24g------

Snack
Protein 2sp---250------48g---------4g----6g
Milk 1cup-----110------9g---------2.5----12g

Snack #2
Tuna --------60-------15g--------.5g---

Before work Lunch
Chicken------165-------25g------4g------

Work Break 1

Apple---------80--------------------------

#2

Eggs 4 ------360-------28g-----24g-------

Lunch
Chicken------165-------25g------4g-------

#3
Apple --------80------------------------

Home - before bed -
Oatmeal-----360--------12g-----6g---60

Total ====2430======202g===75g==138g

[BITTAPART2]

so you weigh about 125lbs?

[High-roller]

so you weigh about 125lbs?

nope, but I would like to know how much I need to boost this up, Should I take in 3200 will that be fine, I am 5'9, 166LB, Male.

[novastepp]

honestly, i think you should read many of the threads in this area because there are a lot of sample diets stickied and many diets floating around as we speak. your diet needs work.

[High-roller]

honestly, i think you should read many of the threads in this area because there are a lot of sample diets stickied and many diets floating around as we speak. your diet needs work.

Well See, I know I need work, So I went out and got some Protein bars, but were am I lacking, cal or what. Cause I can make cal go up.

Like for a 166LB 5'9,
I may try to intake 3200cal/1.5g protein per pound (249g)/200-400gcarbs/100g fat.

HOW DOES THAT SOUND? Cause I have a idea what to eat right.. cause if not let me know, cause everywhere I see AROUND HERE IS, OATMEAL/EGGS/TUNA/CHICKEN, and you don't see Steak but that will be part of my meals here and there, Protein bars and so on I just wanted to get a basic daily chart I will be following, and since this is the *PRO'S* I was hoping to get better info.

Trying to get lean mass.

[High-roller]

Well I am trying to gain some weight, But with that mass lean look.
So heres my diet. Please make changes or let know know what you think,

Morning ------ Cal------Protein----fat---carbs

Oatmeal -----360-------12g-------6g-----60g
Apple(gala)---80----------------------------
Protein snake 125------24g------2g-------3--

Workout 45-60mins
after:
Eggs 4 --------360-------28g--------24g------
Protein Bar --310-----30g------11g----34g

Snack
Protein 2sp---250------48g---------4g----6g
Milk 1cup-----110------9g---------2.5----12g
egg whites 100--------20g--------0-----4g

Snack #2
Tuna --------60-------15g--------.5g---

Before work Lunch
Chicken------165-------25g------4g------

Work Break 1

Apple---------80--------------------------
Protein Bar --310-----30g------11g----34g

#2

Eggs 4 ------360-------28g-----24g-------

Lunch
Chicken------165-------25g------4g-------

#3
Apple --------80------------------------

Home - before bed -
Oatmeal-----360--------12g-----6g---60

Total ====3275======306g===99g==213g

Just added some things, will this be ok?

[oneshot]

terrible. get more solid protein at each meal. add a protein and carb shake pwo, cut back on the carbs before bed. cut out most of the egg yolks. protein bars are all shitty just to name a few problems. the stickies at the top will teach you a lot.

[High-roller]

P CH F kcal
First meal, 7 am:
8 oz. oatmeal 25 155 18 880
0.6 1 skim milk, 0.3% fat 21 29 2 240
0.2 1 orange juice --- 18 --- 80
3 oz. grapes 1 17 --- 70
47 219 20 1270
Second meal, 10.30 am:
10 oz, whole wheat bread 18 120 6 600
4 oz. cheese, 12% fat 22 5 10 200
0.51 kefir milk 20 20 4
1 banana 1 35 ---150
61 180 20 1150
Third meal, 2.00 pm:
8 oz. brown rice 22 170 6 850
10 oz. turkey 60 --- 5 300
5 oz. vegetables 1 7 --- 30
93 177 11 1180
Fourth meal, 5.30 pm
5 whole eggs 30 --- 30 400
16 Oz. baked potatoes 10 100 5 430
Mixed salad 1 10 ---50
41 110 35 880
Fifth meal, 9,00 pm:
7 oz. cottage cheese 25 5 4 200
7 Oz. whole wheat bread 12 80 4 400
1 oz. peanut buffer 6 3 10 120
1 apple, approx. 4 oz. --- 14 --- 60
0.2 1 orange juice --- 18 --- 80
43 120 18 860
Total: 285 806 104 5


Follow this?????????????????

[oneshot]

more SOLID protein at each meal such as beef, chicken, turkey, egg whites, fish, and shakes when needed. add a couple more meals. drop the highly glycemic carbs before bed and replace with some good fats such as nuts, or fish oils. i personally dont count incomplete proteins towards my total intake. its hard to tell what some of your numbers mean, but 800 total carbs is way too high. read the stickies and other peoples sample diets.

[High-roller]

I will try, I eat alot of steak. eggs & whites, fish(tuna, salmon), Just what exactly is a LOW CARB Meal I heard Cottage cheese which I have been eating it is light. But still has carbs

[High-roller]

See this is what I don't understand I am not caring to get lean mass, I am looking for mass, but still, this carb before bed is killing me, cause I see on sticky buddy has 3scoops of protein..? what with that?

[novastepp]

See this is what I don't understand I am not caring to get lean mass, I am looking for mass, but still, this carb before bed is killing me, cause I see on sticky buddy has 3scoops of protein..? what with that?

its just a rough guideline. that last meal should easily be substituted for a lean protein source. and he has an advantage of knowing what works for him. try it if you want, we are merely trying to give you our advice.

as far as mass or lean mass, why try to add fat? bulk up but keep fat gain to a minimum. 500lb fat guys have a TON of lbm, but who wants to be a solid block of fat?

[FallenWyvern]

I will try, I eat alot of steak. eggs & whites, fish(tuna, salmon), Just what exactly is a LOW CARB Meal I heard Cottage cheese which I have been eating it is light. But still has carbs

Carbs in cottage cheese? This is new to me.

[oneshot]

even if our bulking, cut your carbs in half. 400 is still a good amount.

[High-roller]

Yes I know 800 is bad, I would like to be near 300-no more then 500g carbs. and fat arounds 100-150gno more. Cal well for a guy my size I would need 2800 to 3000 to maintain my weight, So I say bump it up to 3500 and see how that go's for 2 weeks.

And the Plan(#8), I got wasn't me it was just what I would try and follow.

I am alway going from 2 slice whole peanut butter, or Protein Bar and abit later some cottage cheese.(and the cottage cheese I am eating has Carbs but not much still carbs) But if carb aren't to much to worrie about then I don't worrie about them carbs.

I am trying to get that mass look, but not that mass look as a beer belly, which I don't drink beer and I was smokin tha herb but not now.

[oneshot]

do not speak of recreational drugs around here. doesnt bother me but its against site rules.

[chitownhoker]

See this is what I don't understand I am not caring to get lean mass, I am looking for mass, but still, this carb before bed is killing me, cause I see on sticky buddy has 3scoops of protein..? what with that?

Then why does your title say lean mass diet???

you seem like your having a hard time of grasping the concept of eating lean and healthy does not equal a wide variety of great tasting food!....Ya, your going to get sick of eating the same shit over and over, but thats what its going to take....if you look on the stickies, you can find out the exact calories you need, number of carbs and protein you need to gain mass with minimal fat....this site is full of information and plenty of food options are talked about, you just have to search.