Big C's Getting Back

[bigcwithane]

So im finally getting back to the gym and my own diet. My progress was put on hold because i joined the army back in june 2011. But now im back in the gym and back on my own diet so i was looking for some input. Looking to do a lean bulk, I know calories are really low but i gain fat and muscle easy so i was starting here and working on adding more as i progress.

current stats:
5ft. 10in.
155lbs
10-12% bf


Current Diet:

Meal 1:
1 scoop whey Iso
1/2 cup egg whites
1/2 cup 1% cottage cheese
1/2 cup dry oats

Meal 2:
2 cans of tuna (in water)
Salad or veggies
1 Med. Apple
3xfish oil

Pwo:
2 scoops whey Iso
1/2 cup dry oats

meal 3:
8oz. Chicken Breast
1 cup broccoli
1 cup rice
3xfish oil

totals:1265cal 13g fat, 120g carbs, 200g protein

[bigcwithane]

bump

[Back In Black]

That's really low in terms of calories. It's a weight loss diet!

I'd be upping your cals to 2000 to start and see how you go. Even the, you may be on the low side.

Use your carbs in your first 3 meals and exclude them from the last. Limit fat intake to 40-45g for the day, 13g is waaaaay under what you need just for normal cell function.

Food choices are ok, relist a diet and let's have a look. Include macro's for each meal if you can.

[GirlyGymRat]

^^^ agreed. your total calories is my cutting diet and i weigh at least 15 pounds less than you and am short (but i am a girl).

can u eat more than more than 4 times per day?

[bigcwithane]

Okay I will write up a new diet with 2000 calories what split should I do a 40/40/40 or a 60/20/20? And also it is easiest for me to do a 4 meal plan because I am in the army and can not always just stop and eat when it is time.

[bigcwithane]

Also do you think bumping to 2000cal a day will make me start gaining fat my diet has been shit for about 8 months just barley eating anything And I have no idea how many calories I was taking in.

[MickeyKnox]

So im finally getting back to the gym and my own diet. My progress was put on hold because i joined the army back in june 2011. But now im back in the gym and back on my own diet so i was looking for some input. Looking to do a lean bulk, I know calories are really low but i gain fat and muscle easy so i was starting here and working on adding more as i progress.

current stats:
5ft. 10in.
155lbs
10-12% bf


Current Diet:

Meal 1:
1 scoop whey Iso
1/2 cup egg whites
1/2 cup 1% cottage cheese
1/2 cup dry oats

Meal 2:
2 cans of tuna (in water)
Salad or veggies
1 Med. Apple
3xfish oil

Pwo:
2 scoops whey Iso
1/2 cup dry oats

meal 3:
8oz. Chicken Breast
1 cup broccoli
1 cup rice
3xfish oil

totals:1265cal 13g fat, 120g carbs, 200g protein

lean bulk?? looks like lean diet..lol they'll be calling you little "c" if you stick to this.

ok seriously, first of all, thank you for your service.

secondly, up those calories and yes 60/20/20 is safe to start and see how your body responds. you can adjust accordingly.

what is your tdee? need to know so you can increase or decrease (surplus/deficit)

when you find that out, set up your diet to reflect your goals based on your tdee and bf%.

then repost as Stem suggested

[bigcwithane]

Well I am pretty little that's what pisse me off lol want to get bigger but the right way, I was fat most of my life. But I will et that for you guys also can I get te tree formula?

[MickeyKnox]

this one is not bad. certainly not perfect, but it will give you a fairly good idea.

http://www.fitnessfrog.com/calculato...alculator.html

[bigcwithane]

My tdee is 2453 according to that website. So I should start with 2000cal? An a 60/20/20 split?

[gearbox]

My tdee is 2453 according to that website. So I should start with 2000cal? An a 60/20/20 split?

That looks better. You may want to consider only 300 deficit at 2100 and adjust from there
But it looks better. Good luck

[Back In Black]

My tdee is 2453 according to that website. So I should start with 2000cal? An a 60/20/20 split?

The macro split is up to you and how you cope with lower carbs. Play around with it. Start at 60/20/20 or 50/30/20 and work from there depending on how you are coping with the energy levels and cost of diet.

[bigcwithane]

Today's diet

Breakfast
1 scoop whey
2/3 cup dry oats
1/2 cup egg whites
1/2 cup cottage cheese 0%
3x fish oil

Lunch
2 tuna pouches
1/2 cup Cooked rice
1 cup broccoli

Snack
1 scoop whey

Pwo
2 scoop whey
1/2 cup dry oats

Dinner
8 oz chicken breast
1 cup mixed veggies
3x fish oil

Snack
1 scoop whey
1/2 cup 0% cottage cheese
3x fish oil

Totals-1877 cal, 270g protein, 120g carb, 31g fat

How's this looking

[MickeyKnox]

looks a a LOT better bro!