-Need some expert advice- HELP

[MadridRon]

I need help with a diet plan or maybe some kind of idea of the foods i should be looking to take in if im trying to bulk up.

Goals:
Bulk up in size with Ripped muscle.


Stats:
Age:20.
Weight:215
Height:6'1 ft.
BF%: 11%-13%
TDEE: 3404


I Don't really have an idea of how many calories, protiens, or carbs i should be taking in OR the type of food i should be looking at inesting. I have a crazy quick metabolism tho. If thats any help.

I do work out 2 times a day. morning and night w/ sunday being a relax day.

My goal weight is to be a heavy 230 pound guy. No fat, but straight pound for pound muscle.

Just getting into the whole diet scene so anythign will help. THANKS!

[Twist]

I got ya bud. Pick some of the foods below. also I would go with a 40%protein/40%carb/20%fat ratio for starters. Pick the foods and add the totals to make a diet of your own. Do not use any shakes...
your diet should be presented similarly.

Foods For Thought
PRO CARBS FAT CALS
MEAL #1
10 EGGS (8 WHITES 2YOKES) 60 0 16 384
1.5 CUP OATMEAL 0 75 5 345

MEAL#2 PWO
PROTEIN SHAKE 60 0 2 240
40 GRAMS DEXTROSE 0 40 0 160

MEAL #3
10 oz CHICKEN 60 0 5 285
1 CUP OATMEAL 0 52 5 253

MEAL #4
3 salmon burgers 66 6 27 510
4 oz pasta 0 54 2 234

MEAL #5
10 oz chicken 60 0 5 285
1 cup rice 0 56 4 260
ALMONDS 6 5 14 164

MEAL #6
2 turkeyburgers 70 4 10 400

382 292 95 3520

another
• 400g Protein / 400g Carbs / 150g Fats
• 4000+ Calories Daily / 8 = 500-600 Calories per Meal
• 424g Protein / 397g Carbs / 151g Fat / 4656 Calories

Supplements
• Jack3d
• Whey Protein
• 100% Casein
• Dextrose

Meal One: Protein/Carb
• 8 Egg Whites (1 Cup)
• 1 Scoop Casein Protein
• 1 1/4 Cup Oatmeal
• 1 Scoop Jack3d
60g Protein / 75g Carbs / 9g Fat / 615 Calories

WORKOUT 1.5 Hours

Meal Two: PWO (15-30 minutes after GYM)
• 2 Scoops Whey Protein
• 80g-100g Dextrose
• 1 Bagel with Cream Cheese
58g Protein / 68g Carbs / 8g Fat / 646 Calories

Meal Three: PPWO (1.5-2 hours after PWO)
• Chicken Breast (4oz)
• 1/2 Cup Brown Rice
• 1/4 Cup Black Beans
• 1 Plain Bagel
56g Protein / 72g Carbs / 12g Fat / 665 Calories

Meal Four: Protein / Fat
• Lean Ground Beef (5oz)
• Swiss Cheese (2oz)
• 1 Medium Potato
• Small Portion Green Veggies
45g Protein / 46g Carbs / 35g Fat / 584 Calories

Meal Five: Protein / Carbs
• Chicken Breast (4oz)
• 1/2 Cup Brown Rice
• 1/4 Cup Black Beans
• 1 Plain Bagel
56g Protein / 72g Carbs / 12g Fat / 665 Calories


Meal Six: Protein / Fat
• 2 Cans of Tuna
• 2 Tbsp Mayonnaise
• (1/2 Cup Oatmeal with less than ½ Cup Milk)
• Veggies
31g Protein / 33g Carbs / 26g Fat / 490 Calories

Meal Seven: Protein / Fat
• Lean Ground Beef (7oz)
• 2 Tbsp Peanut Butter with Celery
46g Protein / 10g Carbs / 46g Fat / 600 Calories

Meal Eight: Before Bed
• 3 Scoops of Casein Protein
• 1.5 Tbsp Flax Seed Oil
72g Protein / 21g Carbs / 3g Fat / 390g Calories

Another
Lean Bulk Diet
Morning Shake 6:00AM
1 scoop 100% whey protein
1 cup soy milk
P31g. C9g. F6g.

Breakfast 6:30AM
2 scrambled eggs
1 cup eggs white
1tbsp olive oil
1/2cup of sweet potato fries
1 multivitamin
1 cup water
P40g. C42g. F24g.

Snack 8:30AM
1/4 cup oatmeal
1/2 cup cottage cheese
1tbsp sugar free jelly
2tbsp penut butter
Water
P26g. C60g. F20g.

Lunch 12:00PM
8 oz turkey, chicken, beef or fish
1 cup sweet potato or wild rice
1/2 cup broccoli , spinach , carrots etc
1g vitamin C
Water
P60g. C55g. F12g.

Snack 3:30PM
2 slices whole grain bread
2oz tuna
1 Tbsp light mayo
1oz almonds
1Vitamin B complex
Water
P29g. C45g. F21g.

Preworkout 5:00AM
1 scoop of whey protein
1 cup soy milk
P31g. C9g. F6g.

During Workout 6:30AM
1 serving Scivitation Xtend
3.5g leucine
1.7g isoleucine
1.7g valine
2.5g glutamine
1.0g citruline malate
2.0g beta alanine
2 cups water

Postworkout 7:00PM
2 scoop ON whey protein
1 cup soy milk
1 banana
2 tbsp condensed milk
P60g. C50g. F9g.

Diner 8:00PM
Same as lunch
1g *****-3 EFA
P60g. C50. F12.

10:00PM
1 serving of ZMA
Water

Late Snack11:00PM
1 scoop ON casein protein
2tbsp Penut Butter
Water
P32g. C8g. F17g.


Protein 369g=1476cal=38%
Carbs 328g=1312cal=33%
Fats 127g=1143cal=29%
Total Calories 3931


More
7:45 250 ml of egg whites
2 small tortillas, mushrooms, fat free cheese & salsa
1 English muffin with no sugar added jam & peanut butter
15 gm of whey protein
25 gm of oatmeal

10:15 1 1/2 can of tuna
15 ml of flax seed oil

12:45 8 eggs & green onion & light mayo (makes an egg salad)
3 pieces of whole-wheat bread w/ ham
1 banana
15 gm of whey protein
1 yogurt

3:15 1 1/2 can of tuna
15 ml of flax seed oil

5:15 120 gm of steak
20 gm of whey protein
Mustard
50 gm of carrots
5 ml of flax seed oil

1 HOUR TRAINING START 6:00PM to 7:00PM

7:15 60 gm of whey
5 rice cakes (caramel flavored)
1 apple
2.5 ml of flaxseed oil

9:30 125 gm of cottage cheese
15 gm of whey protein
1 no sugar added fat free yogurt

TOTAL CARBS: 300 GM – 1200 calories
TOTAL PROTEIN 320 GM – 1280 calories
APPROX TOTAL FAT: 63 GM – 567 calories
TOTAL CALORIES: 3047 calories per day

More

Meal 1:
1 whole eggs
4 egg whites
1 scoop whey
1C oats
11g fish oil
44/54/17

Meal 2:
6.7 oz chicken breast
1/4C quinoa
1/2C black beans
1-3C veggies
1/2oz almonds
6g fish oil
42/55/18

Meal 3:
6.7 oz chicken breast
1/4C quinoa
1/2C black beans
1-3C veggies
1/2oz almonds
6g fish oil
42/55/18

Meal 4:
1C tuna
1tbs mayo
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/20

Meal 5:
6.7oz lean ground beef
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/17

Meal 6:
6.7oz lean ground beef
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/17

Actual totals:
248g pro. (~30%)/ 329g carb. (~40%)/ 107g fat (~30%)
992 cal/ 1316 cal/ 963 cal
3271kcal.

Another

Breakfast:
3 whole Eggs
3 egg whites
80g porridge oats (cooked)
150g blueberries
1cup tea

Late morning snack
2scoops whey protein
500ml skim milk
1 medium banana
30g Brazil nuts (six)

Lunch
225g lean minced
2 slices grain bread
285 raw spinach
1bspo salad dressing

Midday snack
85g herring or kippers
12 whole-wheat crackers

Pre-workout
2scoops whey protein
60ml juice
60 g wheat germ any other suggestions?

During workout 2cups tea

Post-workout
2scoops whey protein
1litre gatorade

Dinner
225g Salmon I'm not a fan but maybe u can come up with some better.
200g Brown rice (cooked)
100g chopped broccoli
285g raw spinach - 1tbsp salad dressing oil and vinegar

Nighttime Snack
225g low-fat cottage chesse
30g walnuts
------------------------
Total
4,382 calories
379g protein
388g carbs
158g Fat


More foods

Meal 1 - 8:00 AM: 2 whole eggs, 8 egg whites, 1/2 cup raw oats cooked in water, splenda/cinnamon, 1 cup mixed straw/raspberries.
- 46/42/13/512

Meal 2 - 10:00 AM: 6 oz. Grilled chicken sandwich on Ezekiel bread with 1/2 cup wilted spinach and roasted tomatoes in EVOO.
- 58/30/20/510

Meal 3 - 12:30 PM - Pre-workout: 6 oz. sliced, grilled flank steak with 1 whole, roasted sweet potato.
-48/30/14/460

WORKOUT

Meal 4 - 3:30 PM: PWO shake w/ 2 tbspn. Natty PB. On non-cardio days, I add 1/2 cup raw oats to the cocktail.
-68/10/19/460
-73/38/21/610 w/ oats

Meal 5 - 4:30 PM: 6 oz. Grilled Salmon with 2 cups mixed green beans.
-49/18/15/495

Meal 6 - 7:00 PM: 6 oz. Grilled Chicken or 2 Tilapia fillets with 2 cups mixed green beans and 1 oz. sliced almonds.
-59/15/22/600

Meal 7 - 9:30 PM: 6 oz. sliced, grilled Flank Steak with 2 cups wilted spinach or kale.
-52/12/14/479

Meal 8 - 12:00 AM or whenever my head hits the pillow: 2 scoops casein powder in water w/ 2 tbspn. Natty PB.
-56/11/19/408

Totals: 436 Pro/178 carb/138 fat/3924 cals

[MadridRon]

YOU ARE A LIFE SAVER.

thanks a lot for the help. now 1 question... if i began eating right say tomorrow... how long would it take for my body to start breaking down the protein and getting rid of the wiaste thats alrddy in my body.

generally speaking, how long would it take before my bodys breaking down the right nutrients and then getting rid of the wiaste alrddy put in... say today? or is that dependable on what im eating and all of that??

[Twist]

Your body is constantly getting rid of waste and breaking down what you put into it... I don't understand your question, define "waste"...

[MadridRon]

well i heavtn realy been eating too healthy lately. not watching my protien intake and taking in a lot more fatty foods then i would ever dreama about. is there a certain time phrame where my body will have gotten rid of these fatty foods? i guess thats my first question.

and two.

do protiens and carbs and fats and all these things break down in ur body immediatly, or is that something that also takes time.


example: if i took in 400gms of protien today ( 2 grams per pound of body weight give or take some ) would my body break down and ingest all of the protein today or does it happen over time? and if so, how longs it take?

[Twist]

well i heavtn realy been eating too healthy lately. not watching my protien intake and taking in a lot more fatty foods then i would ever dreama about. is there a certain time phrame where my body will have gotten rid of these fatty foods? i guess thats my first question.
This question I cannot answer. I have no idea what your health is at the moment and the only people who could tell you this exactly are doctors and they would need to run tests. I say just eat healthy and you will be fine
and two.

do protiens and carbs and fats and all these things break down in ur body immediatly, or is that something that also takes time.
OH MAN, this question requires a very long answer that I am not willing to give right now. but see below for the summary

example: if i took in 400gms of protien today ( 2 grams per pound of body weight give or take some ) would my body break down and ingest all of the protein today or does it happen over time? and if so, how longs it take?

Your body digests fats, carbs, and protein at different rates. Further it digests different foods in each of these categories at different rates. The faster the food digests and is used up, the different reaction your body has. For carbs you want slow digesting, low glycemic carbs (GI) - link provided later. For protein you want different speeds at different times. Example: fast digesting protein in the morning and pwo (eggs/fish/whey) and slow at night (steak or lean red meat). Also just because you eat 100grams doesn't mean you utilize 100 grams. Out of the proteins eggs is the highest (getting upward of 95% of the protein) then fish (70%) then chicken then steak etc. Also your body might not allocate nutrients as well as other peoples' bodies do. you need to find what works for you. Stay away from shakes because they do not work for anybody.

and that is as short as I could make that answer...

LOW GI CARBS (pick the low ones, the higher the worse they are)
http://www.the-gi-diet.org/lowgifoods/