First Time Actually thinking about my Diet..heres my Intro. Sorry If it makes you Cry

[VR4]

First of all...let me say how embaressed I am to post this...

2 years ago when I first started working out, I was hitting the gym very hard with my cousins who had been bb'ing for years. As soon as I started working out I took creatine no-xplode and weight gainer shakes. For meals tho...I would eat mcdonalds or taco bell everyday for breakfast and lunch.
I didnt want to make food and bring it to work...so I just went with the easiest route.
Within 1 year of this horrible eating...I went from 135lbs 9%bf to almost 180lbs at 7%bf. Never did a single day of cardio.

I was just trying to get calories in, and didnt care about where it came from. And it worked for me..I packed on a lot of size.

Unfortunetly my gains eventually stopped...and I am finding it very hard to gain again with this same diet.

So now that I am starting my cycle soon....I really want to try and fix my diet.
I want a lean bulk...but I dont really think I have to be as strict as other people when it comes to avoiding getting fat. I simply do not get fat...no matter how much crap I eat...or how bad I workout.

I would love to lose even more bf for this summer...but even if I maintain the bf i have right now, i will be happy. I just really want to gain as much size as possible.

With this said...my poor diet has left me with high blood pressure with all the artery clogging crap I ate. I am usually about 140/80. Also, never doing any cardio must have made things worse.
So in an attempt to get healthy again, and try to pack on a lot of size during this cycle...I come to you guys to help me fix my diet.

Here is an average days for me (try not to cringe):

Wake up at 5:30 and go to work

9am first break- taco bell...or something off the roach coach. on the roach coach i usually get teriyaki chicken over friend rice, 2 egg rolls, bag of chips, sobe drink, 6 mini donuts.

12pm - bag of chips i couldnt finish during my first break :-/

3pm- maybe some leftovers from last night if I'm really hungry. a little bit of chicken with rice.

7pm gym (i usually take some type of drink with a lot of carbs with me)

10:30pm dinner: Chicken with rice. I cant really say how much because I dont have a scale..but its enough to almost fill a plate.

11pm sleep



I know how terrible this looks...but I'm maintaining 180lbs at 7% bf with this. BTW im 22 and about 5' 9". I find that I dont really have much of an appetite..and only want to eat if the foods looks delicious. I will force myself to eat even if I dont want to...but it will be difficult.

Mind you...I ate a hell of a lot of food when I packed on all that size last year. Not healthy food...but I was definitely getting at least 5k calories a day.

Please Help me put together a bulking diet ...Im really tired of eating so bad.

[Mase33]

I am no expert but nobody here is going to lay out a diet for you. You need to do research. i do know that you DEFINITELY need to clean up your diet before you start a cycle. A proper diet will not only help pack on lean muscle mass but will also help trim that bf%.

[GymHero]

http://forums.steroid.com/showthread.php?t=323516

[elaine]

Nobody is perfect and I know I have had crappy days usually around dinner. What I find helps is making Sundays my prepare for the week day.... TUPPERWARE is a life saver... 3-5 bowls of 3 cups romaine lettuce- 5 baggies of 1/2 or 1 oz of cheese. lol- cook all chicken breast for week for lunch or snack.. I could throw some cheese and chicken in with the romaine... 2 cups of chopped up celery or baby carrots , apples , half my fridge is packed as I eat breakfast, snacks and lunch at work.. I biggest issue is making clean meals for dinner for the entire family on a rush.

[Rugger02]

You're going to have to create your own diet as we don't know your schedule, but this should help you on to the right track. It seems like you've slowly damaged your metabolism over time and now it's time to get it back on track. I've posted this diet format, or something close to this several times, but it applies to you as well for putting together your new plan.

Here are some good choices for your intakes of carbs, protein and fats.

Carbs - Sweet potatoes, red potatoes, oats (No sugar added), brown rice, wild rice, barley, Steel cut oats, aktivated barley, Green leafy vegetables, Ezekiel bread, Whole wheat bread (sparingly)

Protein - About 1.5 times your lean body weight per day in grams of protein.

Sources -
Steak, lean ground beef, chicken breast, tuna, salmon or other fish, egg whites or whole eggs, beef jerkey (if you don't mind the sodium) and whey protein (I have one shake after working out, try to stick with real food as much as you can). Casein (Fat free cottage cheese is a good choice before bed) Any lean wild game (Venison, bison, elk etc.)

Fats -
Flax, Fish or olive oil, casein or dairy products, avacadoes, nuts, egg yolks , all natural peanut butter.


These are some of the better food sources to use in a healthy cutting or bulking diet, yes there are plenty more out there but all of my diets have contained these foods and very little else.

Include the following for a complete and accurate critique once you create your diet:

All the macros of each meal as well as a daily total.
The times each meal is taken.
Where your workout and/or cardio fit in during the day

So a generic example for one meal would look something like this:

Meal 1 - 7:00am

1 Cup Oats with Splenda and cinnamon
5 egg whites
2 whole eggs

(Carbs: __ Protein: __ Fat: __ Calories: __)

Continue with all meals and post the grand total at the bottom.


You want to eat at least 5 meals per day, and arrange the calories derived from protein, carbs, and fat 40% 40% 20% to start off and we'll go from there.

Here is sort of a generic guide you can use so you know where to plug what foods into what part of your daily meals (...if that made any sense...) Anyways, I listed each foods main macro per portion size:

Protein (all of these can be eaten at any meal)

Chicken Breast 3.5 oz 31 grams
Ground Buffalo 3.5 oz 19 grams
Buffalo Steak 3.5 oz 28 grams
Venison Steak 3.5 oz 31 grams
Cod (Atlantic) 3.5 oz 22 grams
Tilapia 3.5 oz 26 grams
Orange Roughy 3.5 oz 22 grams
Ground Beef (95% lean) 3.5 oz 26 grams
New York Strip Steak 3.5 oz 29 grams
London Broil Steak 3.5 oz 28 grams
Beef Flank 3.5 oz 27 grams
Top Round Steak 3.5 oz 31 grams
Egg Whites (Raw) 8 - 9 whites 31 grams

***6g protein PER large egg (To = 3.5oz of meat, you¡'d need 8-9 eggs)

Protein Powders (Pure powders, nothing added)
„X 20-24g protein per scoop
Preferred Sources = Isolate (morn/pre/post)
Caseinate (before bed)


Carbs

Cream of Wheat (Cooked) 1 Cup 27 grams First Thing in the Morning or Before Bed

Post Workout ONLY!

White Rice (Cooked) 1 Cup 36 grams
Rice Cakes (Multi-grain) 1 Cake 8 grams
Baked Potato (Cooked, No Skin) 3.5 oz 21 grams
Honey (Pure) 1 Tbs 17 grams
White Bread Per Slice 15 grams
Strawberry Jelly (Organic) 1 Tbs 25 grams
Vitargo (Waxy Maize) 2 Scoops 72 grams

Anytime Acceptable!

Rolled Oats (Dry) 1 Cup 67 grams
Brown Rice (Cooked) 1 Cup 44 grams
Sweet Potato (Cooked, No Skin) 3.5 oz 18 grams
Whole Wheat Bread (Wheat germ) Per Slice 12 grams
Whole Wheat Bagel (Oat Bran) 3 1/2 Diameter 53 grams


VEGETABLE LIST


Anytime during the day AS LONG AS you count carbohydrate totals towards your goals

Broccoli 3.5 oz 7 grams
Green Beans 1 Cup 8 grams
Onions 3.5 oz 10 grams
Pumkin 3.5 oz 6.5 grams
Yams (Highly Suggested) 3.5 oz 28 grams



Filler or “FREE” food to be used anytime to counteract hunger

Baby Spinach 1 Cup 6 grams
Asparagus 4 Spears 2.75 grams
Celery 1 Stalk Less than 1 gram
Cucumber 3.5 oz 2 grams
Tomatoes 3.5 oz 4 grams
Zucchini 3.5 oz 3.35 grams


ONLY After a Workout for glycogen replenishment

Potatoes 3.5 oz 20 grams


Good luck creating your diet, any more questions, feel free to ask away!

[XD-9]

Rugger: You have 23g of Almonds listed at 1 cup when it is actually a little bit less than 1/4 cup. Also, I think it may be a typo because it is listed under vegetables. Just wanted to point that out for you bro. Great info though as usual.

[xnotoriousx]

So no cardio, and you added 45lbs and dropped over all body fat in a year eating taco bell ect?

I have to say, i'm impressed. Please show us a before and after pic. I have got to see this.

[Rugger02]

Rugger: You have 23g of Almonds listed at 1 cup when it is actually a little bit less than 1/4 cup. Also, I think it may be a typo because it is listed under vegetables. Just wanted to point that out for you bro. Great info though as usual.

Thanks for that catch, I copied and pasted my notes incorrectly.

[Polska]

You must have unbelievable genetics.