jamjamjr

[genetics]

Here's the diet Im on now. I started at 195 today 207, 8 weeks in. I should be gaining more.

BMR 3708
39
5'8
207
24 bf


Meal Time Food Carbs Protein Fat
#1 6:00 AM 45 min on Treadmill
7:00 AM 1 cup Oatmeal (Cooked) 54 10 6
10 Egg Whites (Lg.) 0 35 0
Meal 2 10:00 1 serv Protein Powder 2 24 0
0 0 0
Meal 3 12:00 PM 6oz. Chicken Breast (Boneless/skinless) 0 52 7
1 cup Brown Rice (Cooked) 46 4 0
0 0 0
Meal 4 2:00 PM 6oz. Chicken Breast (Boneless/skinless) 0 52 7
1 cup Brown Rice (Cooked) 46 4


Meal 5 4o pm Protein Shake 0 24 0

5:00pm work out

Meal 6 7:30 PM 6oz. Flounder Broiled 0 41 4
6oz. Baked Potato 42 4 0
1 cup Broccolie 0 0 0
10:00 PM 2 serv. Protein Powder 4 50 0

Totals Calories = ? 194 300 24

[jamyjamjr]

Here's the diet Im on now. I started at 195 today 207, 8 weeks in. I should be gaining more.

BMR 3708
39
5'8
207
24 bf


Meal Time Food Carbs Protein Fat
#1 6:00 AM 45 min on Treadmill
7:00 AM 1 cup Oatmeal (Cooked) 54 10 6
10 Egg Whites (Lg.) 0 35 0
Meal 2 10:00 1 serv Protein Powder 2 24 0
0 0 0
Meal 3 12:00 PM 6oz. Chicken Breast (Boneless/skinless) 0 52 7
1 cup Brown Rice (Cooked) 46 4 0
0 0 0
Meal 4 2:00 PM 6oz. Chicken Breast (Boneless/skinless) 0 52 7
1 cup Brown Rice (Cooked) 46 4


Meal 5 4o pm Protein Shake 0 24 0

5:00pm work out

Meal 6 7:30 PM 6oz. Flounder Broiled 0 41 4
6oz. Baked Potato 42 4 0
1 cup Broccolie 0 0 0
10:00 PM 2 serv. Protein Powder 4 50 0

Totals Calories = ? 194 300 24

i have you at 2200 kcal.. no wonder you havn't gained shit for weight

let's switch up your split...

u need 3700kcal

370g protien
370g carbs
83g fats

that's 40 40 20 split..

work up a new diet based upon this split.. .ill tweak from there

[genetics]

I dont understand the splits 40/40/20 ?

[jamyjamjr]

40% of your diet from protien, 40% from carbs, 20% from fat... if you do the math, u'll see that's how they add up

try to remember 1 g pro = 4cal 1 g carb= 4 cal 1 g fat = 9cal

[genetics]

ok here's my revised diet. Im still short on cals and carbs, where should I add

protien carbs fats cals
Meal 1 7:30 8 eggs whites 32 0 128
2 whole eggs 12 2 10 56
1 cup oatmeal 6 25 145

Meal 2 10:00 1/2 lb ground beef lean 58 0 14 581
1 cup brown rice 5 45 2 216

Meal 3 12:00 6 oz chicken 52 0 7 271
1 sweet patato 3 35 0 152


Meal 4 2:00 protien shake 50 72 456


Meal 5 4:00 1/2 lb ground beef lean 58 0 14 581
1 cup brown rice 5 45 2 216


Meal 6 7:00 8 eggs whites 32 0 128
2 whole eggs 12 2 10 56

Meal 7 9:00 protien shake 35 72 456




Total 360 298 59 3442

[bcbrett]

As for where you can add in carbs, a glass of milk or a slice or two of whole wheat bread added to a meal and your there. Also i noticed on your macros that you said a cup of oats was only 25 carbs. I think this is wrong. should be closer to 60 carbs. Also you could add a Pre work out and Post work out shake. Eliminate the bedtime one and replace it with cottage cheese + EFA. Or some other form of slow digesting protein.

[Phate]

As for where you can add in carbs, a glass of milk or a slice or two of whole wheat bread added to a meal and your there. Also i noticed on your macros that you said a cup of oats was only 25 carbs. I think this is wrong. should be closer to 60 carbs. Also you could add a Pre work out and Post work out shake. Eliminate the bedtime one and replace it with cottage cheese + EFA. Or some other form of slow digesting protein.

depends if he meant pre or post cooking

ok here's my revised diet. Im still short on cals and carbs, where should I add

protien carbs fats cals
Meal 1 7:30
8 eggs whites 32 0 128
2 whole eggs 12 2 10 56
1 cup oatmeal 6 25 145
is oatmeal pre or post cooking?

Meal 2
10:00 1/2 lb ground beef lean 58 0 14 581
1 cup brown rice 5 45 2 216
what type of beef?

Meal 3
12:00 6 oz chicken 52 0 7 271
1 sweet patato 3 35 0 152



Meal 4
2:00 protien shake 50 72 456
why here?
what type is it?


Meal 5
4:00 1/2 lb ground beef lean 58 0 14 581
1 cup brown rice 5 45 2 216



Meal 6
7:00 8 eggs whites 32 0 128
2 whole eggs 12 2 10 56
i think you should cut out the whole eggs and add a good fat here

Meal 7
9:00 protien shake 35 72 456
what type, and i wouldn't have carbs before bed, it disrupts your bodies natural GH production



Total 360 298 59 3442

bold

[jamyjamjr]

depends if he meant pre or post cooking



bold

thx phate... im burned out tday

[Phate]

thx phate... im burned out tday

i understand with the sundownpoint thing, btw it's edited

rest a bit bro, i'll take care of the rest tonight

[jamyjamjr]

thx bud.. always can count on you... imma sign off

[genetics]

Phate,

The oat meal is pre cooking. I think the carbs should now read 54

The ground beef says lean ground beef, what type should I use ? (this is 93 % lean - 7% fats)

I just put the shake in at that time to reduce the trips to the break room at work, They already think Im a pig and that I eat way to much. The shake is Gourmet Gainer.

I can drop the whole eggs in meal 6, could you recomend a good fat ?

For meal 7 I could change to a cleaner protien shake, or change it up with a cup of cottage cheese.

Rev 2, still short on carb,fats & cals

protien carbs fats
7:30 8 eggs whites 32 0 128
2 whole eggs 12 2 10 56
1 cup oatmeal 10 54 256

10:00 1/2 lb ground beef lean 58 0 14 581
1 cup brown rice 5 45 2 216

12:00 6 oz chicken 52 0 7 271
1 sweet patato 3 35 0 152


2:00 protien shake 50 72 456
6 oz chicken 52 0 7 271
1 sweet patato 3 35 0 152

4:00 1/2 lb ground beef lean 58 0 14 581
1 cup brown rice 5 45 2 216




7:00 8 eggs whites 32 0 128



9:00 cottage cheese 1 cup 28 12 5 205




Total 400 300 61 3669

[jamyjamjr]

hummmm...

u need to add 400kcal.. u can do that by adding another 100 carbs

[genetics]

Im still short, goals are

375g pro
375g carbs
83g fats
40,40,20 splits
3700 cals

curently high on protien and cals
low on carbs and fats

any suggestions ?
protien carbs fats cals
Meal 1 7:30 8 eggs whites 32 0 0 128
2 whole eggs 12 2 10 56
1 cup oatmeal 10 54 256

Meal 2 10:00 1/2 lb ground beef lean 58 0 14 581
1 cup brown rice 5 45 2 216

Meal 3 12:00 6 oz chicken 52 0 7 271
1 sweet patato 3 35 0 152


Meal 4 2:00 protien shake 50 72 456
6 oz chicken 52 0 7 271
1 sweet patato 3 35 0 152

Meal 5 4:00 1/2 lb ground beef lean 58 0 14 581
1 cup brown rice 5 45 2 216




Meal 6 7:00 8 eggs whites 32 0 128
2 slices whole wheat 6 26 2 146


9:00 cottage cheese 1 cup 28 12 5 205
Meal 7



Total 406 326 63 3815

[jamyjamjr]

Im still short, goals are

375g pro
375g carbs
83g fats
40,40,20 splits
3700 cals

curently high on protien and cals
low on carbs and fats

any suggestions ?
protien carbs fats cals
Meal 1 7:30 8 eggs whites 32 0 0u can up your oatmeal to 80 carbs here 128
2 whole eggs 12 2 10 56
1 cup oatmeal 10 54 256

Meal 2 10:00 1/2 lb ground beef lean 58 0 14 581
1 cup brown rice 5 45 2same here 216

Meal 3 12:00 6 oz chicken 52 0 7 271
1 sweet patato 3 35 0up sweet potato 152


Meal 4 2:00 protien shake 50 72 456
6 oz chicken 52 0 7 271
1 sweet patato 3 35 0 152

Meal 5 4:00 1/2 lb ground beef lean 58 0 14 581
1 cup brown rice 5 45 2 216




Meal 6 7:00 8 eggs whites 32 0 128
2 slices whole wheat 6 26 2make it 3 slices 146


9:00 cottage cheese 1 cup 28 12 5 205
Meal 7



Total 406 326 63 3815

that should help...

it's not rocket science.. though it's not easy either...

just up your carbs bro... add some efa to your meals that are pro/fat only..

[Cheylayna1978]

If you are trying to "gain more", why are you doing cardio DAILY
for 45 minutes?? I would suggest 30 minutes 3 times per week, perhaps 4 if your newly adjusted approach has you laying down lard
too quickly. In that case, make dietary adjustments first then adjust the cardio to match the nutritional approach. My trainer taught me all this, and I've never been as happy as I am since I met him. Good luck.

(Also, you wrote "45 minutes on treadmill" but didn't specify the typr of cardio you were doing. Please tell me you aren't running for 45 minutes or are doing some kind of HIIT routine, as that is catabolic as all hell especially a.m. on empty! Bye bye muscle.)

Just wanted 2 make sure on the cardio!

One more suggestion: your pwo approach is "backwards" actually, as you should ingest the easily digestible liquid offering ASAP pwo, then your solid carb/pro/NO fat 2nd pwo meal 1 to 1.5 hours after your first pwo "shake". I use waximaize starch/water/whey isolate for my pwo1, and then rice/chick breast 1 to 1.5 hours after in the exact same amounts macro wise as the first pwo meal. My trainer has me doing this also, and never have I recovered so quickly or gotten "hard" all over as I have with this approach. Still a "soft" female, but my body is toned and firm, not jiggly and loose.

'Layna

[genetics]

Im doing a fast walk on a slite incline for cardio 45 min 5 days per wk. I like to do this first thing in the am . If you noticed my bf is pretty high. IF I should change this please advise.

Thanks for all the help as of today I have upped my food intake , felling pretty full! I will keep ya posted on the results of the new diet.

Thanks again !

[genetics]

Up to 209 thats 2lbs in 3 days. thanks for the help , I will keep you posted I have 6 more weeks. my gole is to get to 220lbs. Im also going to cut out all cardio for the next 4 weeks. Do you see any problem with that ?

[FireGuy]

Up to 209 thats 2lbs in 3 days. thanks for the help , I will keep you posted I have 6 more weeks. my gole is to get to 220lbs. Im also going to cut out all cardio for the next 4 weeks. Do you see any problem with that ?

I know I am way late to this thread but see a few things that have me concerned. First of all, yes I see a very big problem with that. At 24% you cant afford not to be doing cardio. Also, the TDEE formula is figured through a Body Mass Index. For someone like you who is at a higher body fat percentage the numbers are not going to be very accurate. According to what you wrote, 207, 24% BF, you are carrying 157lbs if lean mass. I absolutey guarantee you are going to get fatter on 3700 calories a day. I would need to see pictures to give you detailed advice as I tend not to trust peoples self assessments of their condition.

[jamyjamjr]

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

[FireGuy]

Believe that comes out to 1911 in his case.

[jamyjamjr]

so what did he multiply by????

[genetics]

Dam, ERRRR, I did make a math error here - (6.8 x age in year) I added here insted of subtracting. after corection my BMR 3009. I uesd 1.55 for my activity level. Thanks for the good eyes here .

Jamyjamjr, sorry for wasting your time on my math mistake, will you look at this again ? I will post a pic later

[genetics]

All right here's the pick. take it easy brothers.

[FireGuy]

Thanks for posting the picture, this helps tremendously. I think this is a great example of how we can get too focused on numbers alone. My advice would be as follows.
Take the word "bulk" out of your mouth. You are already overbulked and if you add more bodyfat you are going to be bordering on obese.

Bump your morning cardio to 6 or 7 days a week but keep it at 45 minutes. Add in 20 minutes of cardio post workout as well.

Start your diet around 2600 calories a day. I would do 250 Grams Protien, 200 Grams carbs and 90 grams of fat. Be sure at least half of your fat intake is in the form of flax or fish oil. I know this is not a 40-40-20 breakdown but I think in your case it will render better results quicker. Stick with this for 3-4 weeks then post more pics. Preferable same pose, same lighting etc and then adjustments can be made.

[jamyjamjr]

Thanks for posting the picture, this helps tremendously. I think this is a great example of how we can get too focused on numbers alone. My advice would be as follows.
Take the word "bulk" out of your mouth. You are already overbulked and if you add more bodyfat you are going to be bordering on obese.

Bump your morning cardio to 6 or 7 days a week but keep it at 45 minutes. Add in 20 minutes of cardio post workout as well.

Start your diet around 2600 calories a day. I would do 250 Grams Protien, 200 Grams carbs and 90 grams of fat. Be sure at least half of your fat intake is in the form of flax or fish oil. I know this is not a 40-40-20 breakdown but I think in your case it will render better results quicker. Stick with this for 3-4 weeks then post more pics. Preferable same pose, same lighting etc and then adjustments can be made.

x2^^^ that's great advice