Diet Help (MG)

[dirtybird]

I figured my bmr (2616) as well as my tdee (4054). I was incorrect in what my average calorie intake was until I put it down on paper. My totals where on average so give or take a little. 2269 calorie, 40.5g fat, 152 carbs, and 302 grams protein. Here it is a broken down with a day of my diet with not a whole lot of difference day to day.

6am (cal/fat/carb/pro)
Wheat English Muffin 140/1/28/6
1 whole egg 90/5/1/8
3 egg whites 51/0/0/12
fat free chesse slice 25/0/2/4


630am Workout.

PWM
Tuna 140/4/0/26
Brown Rice 150/1.5/34/3
Fat Free mayo 15/0/0/0
Shake 240/4/6/46


10am
Salmon 272/12/0/41
Sweet Potato 160/0/37/4

12-1230
Chicken breast 200/1/0/46
Apple 116/0/31/1




3p
Peanut butter 190/16/7/7
English Muffin (wheat) 140/1/28/6
I also will add a small ammount of deli meat to this.



530p
Chicken 200/1/0/46
Banana 105/0/27/1


8p
Shake 240/4/6/46

Total 2114/50.5/207/256

This is the average and may change up to 500 cal down and up. I have managed to gain 12lbs in 5 weeks on this diet with the goal as being good weight. It seems as I'm gaining I'm becoming more lean. I realize that I may need more cals and more carbs but as of now strenght is still on the rise and energy is good. Any advice or tweaking of this diet would be great as I'm by no means a pro. I should mention my goal is to gain good clean weight I can keep when all is said and done.

Stats are:
29
6'4"
238lbs
14ish % bf


Weight training 6 days a week with 20 -30 min of light cardio 4-5 times a week.

Any help and advice would be great. thanks in advance

[mg1228]

i dont understand how u have gained 12lb on this diet---cals are low---what were u eating before this?

im 5'9 165 and cut at those cals

what multiplier did you use to come up with tdee?

[dirtybird]

Iused the multiplier of 1.55. You may not believe the gain but it's true, now that could just be water but I'm not bloated so who knows. It's hard for me to eat much more than this with having to pack everything for the day in the morning. I counted yesterday and ate close to 3000 cals because I knew I was low but I seriously doubt I can do that during the week and even at 3000 that is not close either. I guess I can double the portions and see what happens. I feel pretty discouraged about the diet now.

[mg1228]

what were u eating before this--and how many meals

what are ur goals--bulk? cut?

[dirtybird]

Well to be honest with you I was only eating three meals a day with a shake or protein bar thrown in there. The meals were healthy meals but obviously at that time I was just trying to maintain a weight of 225 lbs which worked. As for anything detailed I wasn't really paying any attention. I know, my mstake. I can't give you a cal count cause I don't know but I can tell you it was probably lower than what I'm eating now. I just got tired of looking skinny with my height so I wanted to add some wieght. My goal might be stupid but it is to gain lean muscle without much extra fat. I don't care to add wieght that i will just drop cause I see no point in that. Slow good gains is something I'm shooting for. I'm trying to post a pic to show you where I'm at. i would be happy in the mid 240lb range and lean.

[mg1228]

I figured my bmr (2616) as well as my tdee (4054). I was incorrect in what my average calorie intake was until I put it down on paper. My totals where on average so give or take a little. 2269 calorie, 40.5g fat, 152 carbs, and 302 grams protein. Here it is a broken down with a day of my diet with not a whole lot of difference day to day.

6am (cal/fat/carb/pro)
Wheat English Muffin 140/1/28/6
1 whole egg 90/5/1/8do 3
3 egg whites 51/0/0/12do 8
fat free chesse slice 25/0/2/4drop this and do 1/2 cup oats


630am Workout.

PWM
Tuna 140/4/0/26
Brown Rice 150/1.5/34/3
Fat Free mayo 15/0/0/0
Shake 240/4/6/46


10am
Salmon 272/12/0/41
Sweet Potato 160/0/37/4

12-1230
Chicken breast 200/1/0/46
Apple 116/0/31/1do another sweet potato or oats




3p
Peanut butter 190/16/7/7
English Muffin (wheat) 140/1/28/6drop this and do chicken or tuna--u need protein here
I also will add a small ammount of deli meat to this.



530p
Chicken 200/1/0/46
Banana 105/0/27/1drop this and do a complex carb


8p
Shake 240/4/6/46make sure this is casein and add 2tbsp natty peanut butter

Total 2114/50.5/207/256

This is the average and may change up to 500 cal down and up. I have managed to gain 12lbs in 5 weeks on this diet with the goal as being good weight while on test c @ 500 /week. It seems as I'm gaining I'm becoming more lean. I realize that I may need more cals and more carbs but as of now strenght is still on the rise and energy is good. Any advice or tweaking of this diet would be great as I'm by no means a pro. I should mention my goal is to gain good clean weight I can keep when all is said and done.

Stats are:
29
6'4"
238lbs
14ish % bf


Weight training 6 days a week with 20 -30 min of light cardio 4-5 times a week.

Any help and advice would be great. thanks in advance

those are the changes i would make if nothing else---u say what u were doing was working so idk--but atleast make those changes---try to take 9-12gr fish oil too

[dirtybird]

I will make those changes for sure. I tried uploading a pic but couldn't get it to work. Thanks for the advice. One more question and I'll leave you alone. I have been using whey protein and I assume this is bad. Can you tell me why. Thanks

[Damienm05]

I will make those changes for sure. I tried uploading a pic but couldn't get it to work. Thanks for the advice. One more question and I'll leave you alone. I have been using whey protein and I assume this is bad. Can you tell me why. Thanks

Whey protein is great for one specific purpose; getting your body protein ASAP PWO. Whey shakes don't stay in your system long enough to be of real benefit as an actual meal; just instant gratification to kick-off PWO recovery. Limit it to one per day. Use casein (slow-digesting protein powder) through the night.

[dirtybird]

Thanks. one more thing I was doing wrong. Also I have a pic in the member pics i just posted for a bf estimate if you care to see. critique's welcome