need some help

[jonnyboii765]

hey im 5"9 175 and im trying to put on some weight for the winter and keep my bf at a decent percentage ive been trying to eat whati think is healthy but my bf is going way up can someone give me a good diet to go off like acutal meals and times starting at 6 am ending at 11pm

[scotty51312]

Welcome. Use the search button or skim through threads till you find some examples of bulking diets. Also wouldn't hurt to research how to figure your BMR and TDEE

[SlimmerMe]

Hey Jonnyboii....GLAD to see you made it over here! Good for you!. I bet if you posted up a typical day of what you eat then you could get some great specific feedback as to what you might be doing right and what could be corrected. May as well go ahead and go for it all the way now. Be open and put it out there so the guys can zone in on what you need to do to reach your goals.

[gbrice75]

I'm at work right now, but when I get home later i'll post up some very useful info for you. It should give you all the basic knowledge you'll need to design your own diet. Then you come back and post it up here and we'll help you sort it out further.

[SlimmerMe]

^^^this is starting at the TOP!!! lucky you! So glad gbrice is going to help you. This is perfect. You are now on the road to success.

[tbody66]

I believe your workouts have a lot to do with putting on weight also, so if you want help with that, post up your routine. Also how old are you and what is your bf%, post a pic and it will be even more helpful.

[gbrice75]

^^^this is starting at the TOP!!! lucky you! So glad gbrice is going to help you. This is perfect. You are now on the road to success.

Thanks for the kind words Slimmer! Do you know this cat personally or something? Either way, we'll take good care of him. =)

To the OP - I can tell you right off the bat nobody here is going to write you a diet. We will help educate you though to a point where you can design your own. Then we'll iron it out and take it from a good diet to a great one.

Use the below info to educate yourself on proper diet and nutrition. Read it until you memorize it and more importantly, UNDERSTAND it. Then come back up here and post up a proposed diet for review. Be sure to include time of day for each meal, where your workout fits into the schedule, and full macro info for each meal in the form of protein/carbs/fats/total calories. It's alot of work but necessary if you really want to do this right. This is not something you can half-ass and expect good results. I'm speaking from experience when I tell you that. (Thanks to Damienm05 for putting this together):

BMR/TDEE formula:

Let’s start with BMR. This is your Basal Metabolic Rate. AKA – how many calories you burn each day by just sitting on your ass. In order to figure out your BMR, you need to know what your lean body mass is. In turn, you need to know what your body fat percentage is.

If you don’t know your body fat percentage, go to your gym and get tested (please don’t use electronic scales to get your bf % checked, they're horrible). If you don’t have a gym that offers this service; ask me and I’ll give you a pretty good estimate.

With your bf % in hand, here’s the formula:

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Total weight x bf % in decimal form = total bf weight

Total weight - total bf weight = total lean body mass

For example:

I am 6'1 210 lbs at 10% body fat... so I would multiply 210 by .10 (converted from percent to decimal) = 21 lbs
210 – 21 = 189 lbs lean body weight

189 / 2.2 = 86.0 lean mass in kg

370 + (21.6 x 86) = 2227.6 BMR (this is high for the average person)

Now that we have a BMR figure, we can move on to TDEE. Total Daily Energy Expenditure. This is how many calories we actually use during the day via our BMR and activities such as work, exercise and various tasks. We can figure this number out with simple math but be honest because this figure is to be the cornerstone of your diet and healthy lifestyle. We need to determine your activity level. We’ll choose from a few levels:

§ If you are sedentary (little or no exercise): Calorie - Calculation = BMR x 1.2
§ If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375
§ If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55
§ If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725
§ If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9

For example:

I train with weights 5 days for 90 minutes per week. I play hockey three times per week
for 90 minutes. I do 60 minutes of cardio training 5 times per week as well. I also practice my sport 3 times per week for 90 minutes. Either via skating or puck/shooting drills. All are high-intensity. I am between very and extra active. Let’s say BMR x 1.8. My TDEE is 4010.

In terms of food choices, here goes:

I love analogies. Let’s use a good one. Think of your perfect body as a house that you must build. You’ve figured out your BMR and TDEE, so you know the exact specs of the property you have to work with. You know how exercise affects weight loss and how much of a caloric deficit/surplus we must create to lose/gain said weight; so you know how to build - you understand architecture. You also know the pace you intend on losing/gaining weight at based on these other factors, so you know it will be harder to get your house built in weeks as opposed to months. The only thing left is the tools/building material you must use and because you don’t know how to eat, you still can’t build anything. At least, not well. Sure, you can starve yourself for a few months but you’ll just gain all the weight back in a couple weeks of binge drinking and shitty eating on a vacation – you’re house will fall down!

So, let’s talk tools baby. Let’s talk food. First off, there are only 3 types of foods/macronutrients. Protein. Carbohydrates. Fat. That’s it.

Protein – 4 calories per gram - Building material. Bricks. You can’t gain energy from protein, you can only use it to build muscle/skin/hair/nails. It’s basically just amino acids and it’s what our bodies are made of. As such, we need lots of it. 1g of protein per body lb is a good number to shoot for . Go as high as 2g per body lb if you’re lifting weights and trying to build muscle. For example, I am 207 lbs and I eat between 300-400 grams per day. Our body can only break down so much at one time however, so we want to eat 20-40 grams of protein in every meal, several times per day. Protein, being building material only and not energy/labor – the body can rarely find a reason for it to be stored as fat. If you must over-eat – make it lean meat/fish.

Carbs – 4 calories per gram - Think of these as human labor for your house. Think of sugar as dudes you pick up out front of home depot and oatmeal as a skilled carpenter. Both are carbs, both serve very different purposes. Carbs help transport essential nutrients to the muscles, create glycogen stores, and as such, increase protein synthesis but do not build muscle; they are simply an energy source. As such, they should only be eaten/used when we need energy. Any carbs we ingest before bed or before watching a movie, or something sedentary are not used as energy, and as such, are more likely to be stored in the body as glycogen (glucose/water in our muscles that we will use when doing high-intensity exercise). Once our glycogen reserves are full, they will spill over and be stored as fat. Yes, they will make you fat. Carbs can be your best friend or your worst enemy.

Fats – 9 calories per gram - Like carbs, fats are an energy source, not a building material like protein. They provide nowhere near as much energy as carbs however. Ask anyone who's on a ketogenic diet. With regard to our house, think of fats as the glue/cement. They provide much needed essential fatty acids, which are great for joint/organ health and increase our protein synthesis. Going back to our analogy, cement/glue increases the effectiveness of bricks! If we give our bodies the right fats, it will be able to burn stored body fat quickly as it won’t see any use in keeping it. Remember, like carbs – not all fat is good and ALL fat is high in calories so watch out. A tablespoon of peanut butter can be a good addition to a meal. Snacking on 5-6 tablespoons, however, means you’ve just eaten over your TDEE for the day.

Acceptable proteins for your healthy lifestyle diet:

The goal is to eat lean protein. Meats/other sources low in fat/carbs.

§ Ground beef (93% lean or better)
§ Lean steak (Flank, flat iron, or top sirloin)
§ Bison sirloin (the highest quality red meat)
§ Chicken breast
§ Turkey breast
§ Tuna (canned or sushi grade)
§ Salmon
§ Tilapia (mostly all white fish)
§ All shellfish
§ Venison
§ Whey protein (post-workout recovery purposes only)
§ Casein/Cottage cheese (before bed only)

Black-List Protein sources. Do not eat these because they are high in fat. And not the
good kind we find in nuts and olive oil – I’m talking about cholesterol raising saturated
fat!

§ Bacon
§ Sausage
§ Expensive fat-marbled Steaks (Ribeye, Strip, Filet)
§ Pork and beef ribs
§ Pork/Lamb chops
§ Restaurant ground beef (80/20 fat – most burgers)
§ Duck
§ Chicken legs/thighs
§ Chicken skin
§ Cheese

Acceptable Carbs for your healthy lifestlyle:

Complex carbs are now your creed. These are slower-digesting, natural, low on the glycemic index carbohydrates that digest slowly and provide us with sustained energy. They do not drastically affect our blood sugar and do not cause insulin spikes. Thus our body sees no reason to store them as fat, it would rather burn them for energy. Simple carbs such as enriched white breads/pastas/rice/potatoes/sugars (including most fruit) cause insulin spikes and are high GI foods. They should not be eaten when on a strict diet. Fruit can be consumed early in the day or pre/post-workout because of it’s high nutritional value but should usually be avoided due to being a form of simple sugar. Remember, healthy, low-calorie foods aren’t always the correct foods and such is the case with fruit.

§ Oats/Oatmeal
§ Grits/Cornmeal
§ Unsalted/non-buttered popcorn (great, low-cal snack)
§ Sweet potato (the best choice)
§ Butternut squash
§ Whole wheat pasta (not enriched)
§ Organic whole wheat bread (not enriched wonder bread crap)
§ Brown rice
§ Ezekiel bread
§ Swedish grain bread
§ Gluten free bread
§ Wheat couscous
§ Corn
§ Quinoa
§ Lentils
§ Beans
§ Many more, look up the GI (glycemic index) for healthy choices

Black List:

§ White pasta
§ White bread
§ Baguette
§ Bagels
§ Cookies, cake, muffins, cupcakes, all sweets basically.
§ White couscous
§ White rice
§ You get the idea…

Don’t get discouraged upon reading this list. I still make desserts all the time with whole
grain flour and splenda. I buy bagels and baguettes at the health food store that use
complex carbs as a base. If you’re dedicated, you don’t have to miss out 100%

Acceptable fats for your healthy lifestyle:

We look for fat sources that are high in omega-3, 6, and 9 fatty acids. Also, many are high in protein. We do not want saturated fats such as butter, cream, meat fat. We don’t want test tube fats like trans (the worst). We want mono/polyunsaturated fats that our body can use for something other than calories. Remember, even good fats are high in calories.

§ Natural peanut butter (no sugar added, just roasted peanuts)
§ Natural almond butter
§ Cashews
§ Almonds
§ Peanuts
§ Flax seeds
§ Flax seed oil
§ Salmon and Trout (great fatty proteins)
§ Fish oil
§ Extra virgin olive oil (should be used on all veggies/salads)
§ Chia seeds
§ Grapeseed oil
§ Macadamia nut oil

Acceptable miscellaneous foods:

These foods don’t provide much as far as macronutrients but are great for adding vitamins/minerals and taste. Notice some of these other foods are dairy. Dairy is another animal’s milk. We lack the enzymes to digest it as they do and it’s high in fat/sugar. It should only be eaten early in the day for nutrient purposes with the exception of whey and casein (cottage cheese).

§ Skim milk (Hood brand is only 45 calories and 3g of sugar per cup)
§ Greek yogurt (no sugar added)
§ Berries (all berries are much lower in sugar than other fruits and packed with fiber/nutrients – eat berries)
§ Green Vegetables. These are technically carbs but they are packed with fiber (a type of carb that isn’t used as energy or stored). In bodybuilding/nutrition – we refer to most vegetables as fibrous carbohydrates. While a serving of Broccoli may have 6g of carbs, 5 are from fiber. Meaning that it contains only 1g of storable carbohydrates. In addition, green vegetables are a calorie neutral/negative food (our body uses more calories to digest them than they contain – think celery). Veggies should be eaten with every meal. Every day. If you do this, you can become almost impervious to getting sick. Some vegetables are better than others for healthy diets.
§ Many non-green vegetables. Most are fine – just check labels, some have a good bit of sugar and should be eaten in moderation only (carrots)

[SlimmerMe]

INCREDIBLE!
Met him on another forum... Suggested he come over here...Thanks and You are welcome!

[jonnyboii765]

im 20 bf 15% bf

6am i do a cup of oatmeal and 2 scoops of low sugar weight gainer with skim mile

9 am low sugar granola bar and a banana

12 am two turkey sandwhichs one slice of cheese on arnolds double protien break

3pm varies most of the time a pb and j with natural pb and sugar free jelly

6pm chicken and a vegitable

8 or 9 3 scoops of weight gainer post workout

11 am gnc pm protein

thats my normal diet this is me during the summer on a test enathate cycle while i was dieting not trying to gain weight

[scotty51312]

im 20 bf 15% bf

6am i do a cup of oatmeal and 2 scoops of low sugar weight gainer with skim mile
Oats are good here, weight gainer and skim milk however are not. Replace this with 6-8 egg whites and two whole eggs. If you like throw a slice of fat free cheese in with the eggs.
9 am low sugar granola bar and a banana
all carbs and no protien, not a solid meal if you wanna put on lean mass Drop one of these and add a lean source of protien
12 am two turkey sandwhichs one slice of cheese on arnolds double protien break
if this is deli sliced turkey its an inferior source of protien. If you used real turkey breast on ezekiel bread then that would be decent,
3pm varies most of the time a pb and j with natural pb and sugar free jelly
once again fat and carbs but not much protien here. Natty PB is good when bulking but its not the greatest source of protien
6pm chicken and a vegitable
if this is a pre work out meal it needs complex carbs sweet potatoes would be great

8 or 9 3 scoops of weight gainer post workout
weight gainers for the most part are crap, Use 50g of whey combined with 1/2 cup of oats ground up
11 am gnc pm protein
never used this before but if its cassien its fine. I'm not a fan of the supposedly "time released" whey protiens.

thats my normal diet this is me during the summer on a test enathate cycle while i was dieting not trying to gain weight

Your diet needs some work. My suggestion would be in addition to what i wrote above to have 1 scoup of whey in water as soon as you wake up. then have the breakfast an hour later. Also take the time to figure up your macro's and calculate your TDEE. Its a pain but its worth it. Also wouldn't hurt to add a little healthy fat into your diet (avacados, olive oil, fish oil, flax seed oil) Hope this helps.

[tbody66]

Okay, diet boys, what about a protein drink in the middle of the night?

Nice pic, but how about that workout, and how much are you wanting to gain exactly?

[jonnyboii765]

i want to gain about 10-15 from now until apri-may my workout is monday chest 4 sets barbell flat 4 sets flat machine decline 4 sets barbell incline dumbells 4 sets
and 4 sets of smith machine cable flys, dumbell flys, machine flys all 4 sets as well

back
lat pulldown
cable row wit handle grips
bent over dumbell row
bent over barbell row
dead lift
row machine
dumbell shrugs

legs
leg press
sqat
lunges
quad machine
ham machine
wall sit
calves press

arms
incline dumbell curl
dumbell preachor curl
wide grip barbell
hammer dumbell
cable rope curl
over head tri press
tri pulldown with barbell grip
dumbell skull crushers
close grip bench
reverse tri pulldown
weighted dips

shoulders
military press
dumbell press
front raised dumbell
front raised cable
front raises barbell
lateral raises dumbell
lat raises cable
rear delt cable'
rear delt dumbell

all are 4 sets each between 8-12 reps i just swithched to this workout

[jonnyboii765]

and gbrice i did use the eletronic one to measure my bf so if you could give me a estimate so i can calculate that n get me diet going that be great

[tbody66]

wow, would you consider fewer exercises per bodypart?

[jonnyboii765]

yes deff im open to any suggestions i couldnt find a workout i liked on body building.com so i kinda piced my own together

[tbody66]

How many years have you been training? Serious Training, and what are the poundages you use on core lifts?

[Damienm05]

You're pretty damn big already - imagine how huge you'd be if you weren't over-training like a madman! You're in good hands with Tbody - more intensity, less sets. Make them count.

Get a revised diet up for us.

[MACHINE5150]

and gbrice i did use the eletronic one to measure my bf so if you could give me a estimate so i can calculate that n get me diet going that be great

i would say 15% is pretty accurate.. maybe 13-14% as you have a good amount of mass on you already.

[jonnyboii765]

ive been seriously training as in going to the gym at least 5 days a week for 5 years and have beeen getting into dieting in the past year and a half
deadlift 300
bench 245 (barbell bench hurts my shoulder for some reason)

[jonnyboii765]

for a revised diet
6am oatmeal with skim milk and 50 grms of whey protein with skim milk

9am a banana and 6-8 boiled egg whites

12pmlunch -2 natural pb and suger free jelly ( i do constuction for work so if anybody knows and good on the go lunchs please let me know)

330pm just getting out of work could use some suggestions for this one im thinking maybe anoher pb sandwhich

6pm chicken and a sweet potato with light brown sugar or steak and mixed veggies

8 post workout protein shake with a cup of oats

11 30 grams casein protein

i kknow that in order to gain weight im going to need to add more calories so this is just a base and i would be very apreciative of any ideas

my tde is 2749.7

[tbody66]

ive been seriously training as in going to the gym at least 5 days a week for 5 years and have beeen getting into dieting in the past year and a half
deadlift 300
bench 245 (barbell bench hurts my shoulder for some reason)

Sorry, but this is pretty sad, at your height/weight/age and five years serious lifting in the gym, you have had to be doing some things seriously wrong. That being said, I admire your tenacity, kids like you are the main reason why I became a trainer, most people would have given up and said weight lifting didn't work for them.

If I promise you great gains will you follow a specific program to the letter?

Where specifically does your shoulder hurt? Which shoulder? How wide/narrow is your grip? Do you control the weight through the entire range of motion?

Not trying to be hard, sorry again for that, just want to see you make some impressive gains in size and strength during your specified time frame, as safely as possible.

[jonnyboii765]

yea ill deff follow every step if you give me a program its my left sholder in the front the closer grip i go the less it hurts i usaly keep it at the regular grip i just started benching agian for dumbells i do the 110's 8 times and yes i control the weight through the entire rep

[tbody66]

yea ill deff follow every step if you give me a program its my left sholder in the front the closer grip i go the less it hurts i usaly keep it at the regular grip i just started benching agian for dumbells i do the 110's 8 times and yes i control the weight through the entire rep

I will write you a specific mass building routine, just want to make sure you were saying you are okay with lifting five days a week, and is that m-f?

[jonnyboii765]

yes it is m-f

[jonnyboii765]

and yes im willing to workout5 days a week or whatever it takes and i very much apreciate you helping me out

[tbody66]

I will write that program tonight or tomorrow at the latest, I'll give you a four week program to start so you can get over to the remote trainer thread and jump in on that challange, I really think it would benefit you.

[SlimmerMe]

You beat me to it! I was going to come here and suggest that Jonnyboii get in on the contest! Hope he does....

[jonnyboii765]

i deffiently ill go there right after i finish your program

[tbody66]

Mon: Legs/Abs
Tue: Chest/Shoulders/Triceps
Wed: Back/Biceps
Thurs: Legs/Abs
Fri: Chest/Back/Arms

I'll give you the exercises later

[jonnyboii765]

ok great thanks

also i posted up my revised diet if anyone can tell me what they think id really apricate it

[jonnyboii765]

hey tbody im not at all trying to rush you but if you could give me those exercises before monday so i can start the routine then thatd be awsome! thanks

[tbody66]

Sorry about that, in the future, if it happens again just PM me, of course you need to get over 50 posts so you can do so, but just remind me to come take care of things.

Mon: Legs/Abs

Squat: 10 sets 10 reps
Stiff legged deadlifts: 3 sets 11 reps, full stretch slow and controlled down and up.
Toe presses: three sets of 11 reps
Crunches: 3 sets to failure, do not touch at the bottom and do not come up to relax at the top, so basically, lye down on your back on the ground with your legs on a flat bench, have someone hold your legs come up until your low back is off the ground about an inch then move up and down about two inches total, til you can't do it anymore.

Tue: Chest/Shoulders/Tris

Bench: 3 sets 8-12 reps last set to failure, this is after a gradual warm up to a one rep max attempt and back down to workout weight
Decline Dumbell Bench: 3 sets progressive weight 8-12 reps with a final burnout set to failure with the starting weight for this exercise
Flat Bench Flye: 3 sets 20 reps, full stretch slow and controlled
Military press: 5 sets 8-12 reps last set to failure
Lateral Raises: 3 sets 8-12 reps
Upright rows: 3 sets 8-12 reps last set drop set to failure, superset these with my next exercise
Dips: 3 sets to failure with bodyweight
Triceps pushdowns: 3 sets 8-12 reps, last set to failure

Wed: Back/Biceps

Lateral Pulldowns: 3 sets 8-12 reps, dropset to failure (wide grip palms facing away pulldown in front)
Bentover Rows: 3 sets 8-12 reps, last set to failure
One Arm Dumbell Row: 3 sets 8-12 reps
Hammer Curls: 3 sets 8-12 reps, last set to failure
Concentration curls: 3 sets 8-12 reps, dropset to failure

Thu: Legs/Abs

Superset three exercises in a circuit five sets, progressive weight with a dropset on the final set
leg extensions
lying leg curls
calf raises
Abs: do this in a non-stop circuit (like a p90x workout) bicycles/hip raises/leg kicks/toe touches 21 reps each set non-stop through all four exercises, three sets total

Fri: Chest/Back/Triceps/Biceps

Incline Bench: 3 sets 8-12 reps, last set to failure
SuperSet with Lat Pulldowns: 3 sets 8-12 reps
Incline Dumbbell Press: 3 sets 20 reps twisting pinkies together at the top
SuperSet with Seated Row Wide Grip: 3 sets 8-12 reps
Reverse Grip Flat Bench: 3 sets 8-12 reps
SuperSet with Reverse Grip Pulldowns: 3 sets 8-12 reps
Tricep Pushdowns: 5 sets progressive weight to failure with a final dropset to failure
SuperSet with Standing Rope Curls: 5 sets progressive weight to failure with a final dropset to failure
Skull Crushers: 3 sets progressive weight to failure with a final dropset to failure
SuperSet with Standing Barbell Curls: 3 sets to failure witha final dropset to failure

Run this for the next four weeks, until your trainer in the remote trainer challange changes things up for you.

[gbrice75]

for a revised diet
6am oatmeal with skim milk and 50 grms of whey protein with skim milk

Good but i'd drop the milk in at least one of these, both if possible. Not a huge deal since you're looking to add weight though. Make sure oatmeal is the real stuff and not the packets with all the sugar

9am a banana and 6-8 boiled egg whites

Make it 2 whole eggs, 4-6 whites. Drop the banana and eat complex carb here. Sweet potato, oats, yam, brown rice, something like that

12pmlunch -2 natural pb and suger free jelly ( i do constuction for work so if anybody knows and good on the go lunchs please let me know)

This is garbage bro, not BBer food at all. Man up and eat a cold chicken breast if you have to. Eat it on Ezekiel bread with mustard or something like that. OR you can do tuna here, very easy.

330pm just getting out of work could use some suggestions for this one im thinking maybe anoher pb sandwhich

Um, no! Same as above - chicken, tuna, turkey breast (not cold cuts), etc and a complex carb

6pm chicken and a sweet potato with light brown sugar or steak and mixed veggies

Great minus the brown sugar. Use splenda and cinnamon to sweeten up the potato. Do green veggies in both meals either way

8 post workout protein shake with a cup of oats

Nice

11 30 grams casein protein

Add a tbsp of natty PB or a serving of your favorite nuts

i kknow that in order to gain weight im going to need to add more calories so this is just a base and i would be very apreciative of any ideas

my tde is 2749.7

Food choice suggestions above in bold. Without macros, we have no idea how much you're eating so cannot comment on that.

[jonnyboii765]

ive been doing 5 boiled egg whites n 2 whole eggs at 9am with a low sugar granola bar but i absolutly hate eating boiled egg whites is there any alternitive

[gbrice75]

ive been doing 5 boiled egg whites n 2 whole eggs at 9am with a low sugar granola bar but i absolutly hate eating boiled egg whites is there any alternitive

Sure - any lean protein source. How about canned tuna in water? Quick and easy, great protein source, hardly any fat, no carbs.

[jonnyboii765]

thanks i switched it to tuna with a tablepsoon of olive oil on enzkiel break and for lunch im doing to chicken breast on enzkiel bread

is coffe ok in the morning?

[tbody66]

Yes on the coffee. Did you start the workout?

[jonnyboii765]

Yes this is my second week runnig it

[tbody66]

Yes this is my second week runnig it

and????

[bass]

LMAO!!! Machine, your avatar cracked me up, pun intended! LOL

i would say 15% is pretty accurate.. maybe 13-14% as you have a good amount of mass on you already.