just a check at my diet !!

[purav91]

hey guys just a few questions about my diet and to check whether its on track or no !!

stats
Age -24
Height -5'9
Weight - 170lbs
Bf % - 11 to 13
tdee - 2725
goals - put on 20lbs natty !

protein - 240gm , carbs - 300gms and fats - 120gms
calories - 3240 !!

my diet is

10am - 1scoop of whey , 4 whites and 3 whole eggs , 2 bananas and oats meal , 10 almonds (fish oil caps)

1 pm - 150gms of chicken breast with brown rice

4pm - 150gms of fish (tuna or bassaa) with wheat bread 2 slices with olive oil

630pm (pw) - 1 scoop whey , 10 egg whites and 1 large sweet potato and oats , 2 ground nuts or peanuts

930pm (pow) - 2 scoops of whey , 2 bananas , and creatine glutamine in glucose (fish oil caps)

1130pm - 200gms of cottage cheese

so this is my daily diet !! waiting for ur replies !!

thnk you !

[Khazima]

You only need 200g protein at most with you LBM.

Diet looks good nice and clean. Calories might be a bit excessive as a natty but if you're not seeing too much fat gain continue with a 500 surplus.

Looks good man! Goodluck on your journey.

[Times Roman]

concur

I don't see any major flaws.

and don't overdo it with the protein. Excess just gets wasted. No more than 1.5grams per pound of lean body mass per day. If you go a little under, that's ok. the 1.5gm/lb/lbm/day is aggressive, and the reality for most of us is a slightly lower number. If you are targeting a certain caloric intake, excess protein will crowd your carbs and slow growth. This means that the calories you consumed as protein and wasted could have been consumed as carbs and used. If you are not limiting caloric intake, then not as big an issue.

[purav91]

You only need 200g protein at most with you LBM.

Diet looks good nice and clean. Calories might be a bit excessive as a natty but if you're not seeing too much fat gain continue with a 500 surplus.

Looks good man! Goodluck on your journey.

Thanks a lot ! Alright I'll take around 200gms protein per day ! And if I see increase in fat I'll lower the calories also ! Thnkz 1c again !

[purav91]

concur

I don't see any major flaws.

and don't overdo it with the protein. Excess just gets wasted. No more than 1.5grams per pound of lean body mass per day. If you go a little under, that's ok. the 1.5gm/lb/lbm/day is aggressive, and the reality for most of us is a slightly lower number. If you are targeting a certain caloric intake, excess protein will crowd your carbs and slow growth. This means that the calories you consumed as protein and wasted could have been consumed as carbs and used. If you are not limiting caloric intake, then not as big an issue.

Alright cool I get what ur saying ! I'll lower my proteins to 200gms and increase my carbs to around 400gms ! Thank you ! and let's see how that works ! Thnkz again !

[Mr. Small]

Bit suprised nobody has pulled you up over the multiple whey shakes, but i suppose if it works, then no problem.

[Khazima]

Bit suprised nobody has pulled you up over the multiple whey shakes, but i suppose if it works, then no problem.

It doesn't really matter tbh, if he would rather get protein from a protein shake or a chicken breast it's not going to make a difference.

[purav91]

Bit suprised nobody has pulled you up over the multiple whey shakes, but i suppose if it works, then no problem.

now i have changed the 4 scoops to 3 cause now down to 200gms protein as suggest ! so i think 3 shakes are cool !!

[Docd187123]

concur

I don't see any major flaws.

and don't overdo it with the protein. Excess just gets wasted. No more than 1.5grams per pound of lean body mass per day. If you go a little under, that's ok. the 1.5gm/lb/lbm/day is aggressive, and the reality for most of us is a slightly lower number. If you are targeting a certain caloric intake, excess protein will crowd your carbs and slow growth. This means that the calories you consumed as protein and wasted could have been consumed as carbs and used. If you are not limiting caloric intake, then not as big an issue.

The excess protein won't be wasted. It will be converted to glucose and used just like carbs would but with an intermediary process. Not as efficient as taking in carbs but not waste either.

[Roughneck82]

The excess protein won't be wasted. It will be converted to glucose and used just like carbs would but with an intermediary process. Not as efficient as taking in carbs but not waste either.

I'm no doctor but many people outside of this forum also told me that they would just be pissed out and not used. One being a professor at my local university kinesiology department. I went in for a bod pod and after we talked about my diet. He said I was in great shape for being a big guy. Told him I was eating around 300 pro's. That's when he said they were just being wasted, but another thing he said was that I should be eating about 600g carbs, don't think I could handle that because hard time at 300c right now

[Docd187123]

I'm no doctor but many people outside of this forum also told me that they would just be pissed out and not used. One being a professor at my local university kinesiology department. I went in for a bod pod and after we talked about my diet. He said I was in great shape for being a big guy. Told him I was eating around 300 pro's. That's when he said they were just being wasted, but another thing he said was that I should be eating about 600g carbs, don't think I could handle that because hard time at 300c right now

if excess calories get pissed out how would anyone ever get fat?

Excess protein gets converted to amino acids and nitrogen. The amino acids then get converted to glucose while the nitrogen is excreted in your urine. This is the basis of that claim. It doesn't mean that the extra protein does nothing bc in fact it adds to caloric intake. Only so much will go to building muscle and the rest gets used in other ways.

[Khazima]

if excess calories get pissed out how would anyone ever get fat?

Excess protein gets converted to amino acids and nitrogen. The amino acids then get converted to glucose while the nitrogen is excreted in your urine. This is the basis of that claim. It doesn't mean that the extra protein does nothing bc in fact it adds to caloric intake. Only so much will go to building muscle and the rest gets used in other ways.

I agree with this, after Times Romans thread where he had increased caloric intake by 10% with protein and was managing to lose weight, it came to the conclusion that too much excess protein is excreted. Since then I've seen too many other articles stating that it's just turned into glucose as mentioned. Still doesn't explain Romans strange phenomenon but hey science is science.

[Docd187123]

I agree with this, after Times Romans thread where he had increased caloric intake by 10% with protein and was managing to lose weight, it came to the conclusion that too much excess protein is excreted. Since then I've seen too many other articles stating that it's just turned into glucose as mentioned. Still doesn't explain Romans strange phenomenon but hey science is science.

It gets converted to glucose via gluconeogenesis.

[Roughneck82]

I don't know, he asked me if I went to the bathroom a lot. Told him yeah seems like every 20min but also told him I drink at least 1 gallon water and probably close to 2 gallons total fluid a day. All I know is I've cut down my protein intake to 280-300. Things seem good. 252lbs 13.5% bod pod 1 week ago

[Docd187123]

I don't know, he asked me if I went to the bathroom a lot. Told him yeah seems like every 20min but also told him I drink at least 1 gallon water and probably close to 2 gallons total fluid a day. All I know is I've cut down my protein intake to 280-300. Things seem good. 252lbs 13.5% bod pod 1 week ago

What's that have to do with protein being wasted? Just bc you piss a lot doesn't mean anything other than you're taking in fluids. 280-300g of protein is fine in regards to meeting your needs. Congrats on your progress!

[Khazima]

What's that have to do with protein being wasted? Just bc you piss a lot doesn't mean anything other than you're taking in fluids. 280-300g of protein is fine in regards to meeting your needs. Congrats on your progress!

I think Romans most recent phenomenon has thrown everyone off a bit as that was the only explanation with some theory behind it to explain it. If you take a look a Romans protein corner revising 40/40/20 you'll see what I mean.

[Docd187123]

I think Romans most recent phenomenon has thrown everyone off a bit as that was the only explanation with some theory behind it to explain it. If you take a look a Romans protein corner revising 40/40/20 you'll see what I mean.

I'm pretty sure I which thread you're talking about and I posted in there if I'm not mistaken. Time to go hunt it down again and refresh my memory lol.

[Times Roman]

if excess calories get pissed out how would anyone ever get fat?

Excess protein gets converted to amino acids and nitrogen. The amino acids then get converted to glucose while the nitrogen is excreted in your urine. This is the basis of that claim. It doesn't mean that the extra protein does nothing bc in fact it adds to caloric intake. Only so much will go to building muscle and the rest gets used in other ways.

no one eats "just" protein. You need fat too. And if you stack the fat on top of the max amount of protein you can metabolize, you will have excess calories and increase fat/weight. But I didn't say "excess calories", I said "excess protein". Maybe that's where the confusion is coming from?

[Times Roman]

here is the "protein corner"
http://forums.steroid.com/diet-nutri...omments-2.html


and the addendum to the "protein corner" where I discussed abandoning 40/40/20

http://forums.steroid.com/diet-nutri...0-40-20-a.html