Why can't I grow? Questions regarding best pairings for a successful cycle.

[TroubleGrowing]

Instant Oatmeal
Egg White Omelet (6-8oz) with Chicken Breast
__________________________________________

SHAKE:
Protein Powder
Banana
Greek Yogurt
Blueberries
Apple Juice

__________________________________________
LUNCH:
Chicken Breast
1 cup Veggies (broccoli, carrots, cauliflower)
1 cup Brown Rice

__________________________________________
1 Apple
¼ cup Peanut Butter

__________________________________________
Whey Protein Shake

__________________________________________
Chicken salad with 2 cups diced chicken breast, corn and cheese

__________________________________________

Casein Protein Shake before bed

[Capebuffalo]

Instant Oatmeal
Egg White Omelet (6-8oz) with Chicken Breast
__________________________________________

SHAKE:
Protein Powder
Banana
Greek Yogurt
Blueberries
Apple Juice

__________________________________________
LUNCH:
Chicken Breast
1 cup Veggies (broccoli, carrots, cauliflower)
1 cup Brown Rice

__________________________________________
1 Apple
¼ cup Peanut Butter

__________________________________________
Whey Protein Shake

__________________________________________
Chicken salad with 2 cups diced chicken breast, corn and cheese

__________________________________________

Casein Protein Shake before bed

Your 5-10 180 lbs. your not eating enough. And drop the damn shakes. Eat real food. If you have to have a shake blend up real food and drink it.
You can drink egg whites and grits or oatmeal. Throw Greek yogurt in.
Boil chicken breast blend it put hot sauce on put in ziplock eat out of the bag.

Eat more

[DontTaseMeBro]

Instant Oatmeal
Egg White Omelet (6-8oz) with Chicken Breast
__________________________________________

SHAKE:
Protein Powder
Banana
Greek Yogurt
Blueberries
Apple Juice

__________________________________________
LUNCH:
Chicken Breast
1 cup Veggies (broccoli, carrots, cauliflower)
1 cup Brown Rice

__________________________________________
1 Apple
¼ cup Peanut Butter

__________________________________________
Whey Protein Shake

__________________________________________
Chicken salad with 2 cups diced chicken breast, corn and cheese

__________________________________________

Casein Protein Shake before bed

Double this (except the shakes).


King and Cape are hooking you up. Great advice from both!

[TroubleGrowing]

AGREED!! Thanks again guys!

[oldnsedentary]

Instant Oatmeal - use real oatmeal, no sugar added. How much oatmeal? Bulking? Eat 2/3 of a cup, DRY measure (i.e., before cooking), minimum.

Egg White Omelet (6-8oz) eat the yolks! Eight of them!

with Chicken Breast Great, some solid protein

What did you drink with this breakfast?
__________________________________________

SHAKE:
Protein Powder No need
Banana ok
Greek Yogurt ok
Blueberries ok
Apple Juice Ditch this sugary drink

__________________________________________
LUNCH: Whoa, wait, that's it until lunchtime? OK, look, your lunch looks pretty good, although I would substitute spinach sometimes for those other vegetables, but you need TWO of these. Maybe eat at like 11:00 a.m. and another one at 1:30 or 2:00. Seriously. Pack two of them and put them in the refrigerator at work. It does not take any more work to make two of these ahead of time than it does to make one. Do it!
Chicken Breast
1 cup Veggies (broccoli, carrots, cauliflower)
1 cup Brown Rice

__________________________________________
1 Apple
¼ cup Peanut Butter
OK snack, I suppose, no real comment except that most peanut butter is just jam packed with sugar. Read the label.
__________________________________________
Whey Protein Shake No need for shakes. These are a nice to have IF and only if you get in all your meat, fish, chicken. You are not getting enough meat.

__________________________________________
Chicken salad with 2 cups diced chicken breast, corn and cheese 8-10 ounces of chicken and where are the carbs? Get some more brown rice or a potato! Get some more spinach

__________________________________________

Casein Protein Shake before bed You really bought into those fancy advertising pictures in the bodybuilding magazines, didn't you? Just quit the shakes. You want casein? Eat some cottage cheese at bedtime. Add some almonds to it. Add some strawberries or pineapple or pears sliced up for flavor it you like. Stop with the shakes unless you are EATING SOLID FOOD and the shakes are merely an addition to what is listed here.


Two pounds of meat a day, plus the eggs, come hell or high water. It does not have to be all chicken. You can substitute salmon or steak or other meats, but 2 pounds it is. Look at the label and see how much your chicken breast weighs, then make sure you get two pounds of it and 8 eggs daily. Don't forget your brown rice and potatoes and spinach.

I hope this helps.

Trust me and your next cycle will have you passing up your friends by a large margin.

[TroubleGrowing]

This is incredible. Thank you and yes, I'm starting to see that I should change my handle to TroubleEating - LOL

[Capebuffalo]

Instant Oatmeal - use real oatmeal, no sugar added. How much oatmeal? Bulking? Eat 2/3 of a cup, DRY measure (i.e., before cooking), minimum.

Egg White Omelet (6-8oz) eat the yolks! Eight of them!

with Chicken Breast Great, some solid protein

What did you drink with this breakfast?
__________________________________________

SHAKE:
Protein Powder No need
Banana ok
Greek Yogurt ok
Blueberries ok
Apple Juice Ditch this sugary drink

__________________________________________
LUNCH: Whoa, wait, that's it until lunchtime? OK, look, your lunch looks pretty good, although I would substitute spinach sometimes for those other vegetables, but you need TWO of these. Maybe eat at like 11:00 a.m. and another one at 1:30 or 2:00. Seriously. Pack two of them and put them in the refrigerator at work. It does not take any more work to make two of these ahead of time than it does to make one. Do it!
Chicken Breast
1 cup Veggies (broccoli, carrots, cauliflower)
1 cup Brown Rice

__________________________________________
1 Apple
¼ cup Peanut Butter
OK snack, I suppose, no real comment except that most peanut butter is just jam packed with sugar. Read the label.
__________________________________________
Whey Protein Shake No need for shakes. These are a nice to have IF and only if you get in all your meat, fish, chicken. You are not getting enough meat.

__________________________________________
Chicken salad with 2 cups diced chicken breast, corn and cheese 8-10 ounces of chicken and where are the carbs? Get some more brown rice or a potato! Get some more spinach

__________________________________________

Casein Protein Shake before bed You really bought into those fancy advertising pictures in the bodybuilding magazines, didn't you? Just quit the shakes. You want casein? Eat some cottage cheese at bedtime. Add some almonds to it. Add some strawberries or pineapple or pears sliced up for flavor it you like. Stop with the shakes unless you are EATING SOLID FOOD and the shakes are merely an addition to what is listed here.


Two pounds of meat a day, plus the eggs, come hell or high water. It does not have to be all chicken. You can substitute salmon or steak or other meats, but 2 pounds it is. Look at the label and see how much your chicken breast weighs, then make sure you get two pounds of it and 8 eggs daily. Don't forget your brown rice and potatoes and spinach.

I hope this helps.

Trust me and your next cycle will have you passing up your friends by a large margin.

Nice

[Docd187123]

Instant Oatmeal - use real oatmeal, no sugar added. How much oatmeal? Bulking? Eat 2/3 of a cup, DRY measure (i.e., before cooking), minimum.

Egg White Omelet (6-8oz) eat the yolks! Eight of them!

with Chicken Breast Great, some solid protein

What did you drink with this breakfast?
__________________________________________

SHAKE:
Protein Powder No need
Banana ok
Greek Yogurt ok
Blueberries ok
Apple Juice Ditch this sugary drink

__________________________________________
LUNCH: Whoa, wait, that's it until lunchtime? OK, look, your lunch looks pretty good, although I would substitute spinach sometimes for those other vegetables, but you need TWO of these. Maybe eat at like 11:00 a.m. and another one at 1:30 or 2:00. Seriously. Pack two of them and put them in the refrigerator at work. It does not take any more work to make two of these ahead of time than it does to make one. Do it!
Chicken Breast
1 cup Veggies (broccoli, carrots, cauliflower)
1 cup Brown Rice

__________________________________________
1 Apple
¼ cup Peanut Butter
OK snack, I suppose, no real comment except that most peanut butter is just jam packed with sugar. Read the label.
__________________________________________
Whey Protein Shake No need for shakes. These are a nice to have IF and only if you get in all your meat, fish, chicken. You are not getting enough meat.

__________________________________________
Chicken salad with 2 cups diced chicken breast, corn and cheese 8-10 ounces of chicken and where are the carbs? Get some more brown rice or a potato! Get some more spinach

__________________________________________

Casein Protein Shake before bed You really bought into those fancy advertising pictures in the bodybuilding magazines, didn't you? Just quit the shakes. You want casein? Eat some cottage cheese at bedtime. Add some almonds to it. Add some strawberries or pineapple or pears sliced up for flavor it you like. Stop with the shakes unless you are EATING SOLID FOOD and the shakes are merely an addition to what is listed here.


Two pounds of meat a day, plus the eggs, come hell or high water. It does not have to be all chicken. You can substitute salmon or steak or other meats, but 2 pounds it is. Look at the label and see how much your chicken breast weighs, then make sure you get two pounds of it and 8 eggs daily. Don't forget your brown rice and potatoes and spinach.

I hope this helps.

Trust me and your next cycle will have you passing up your friends by a large margin.

Why the hate on sugar and shakes? Time is a limiting factor for him and nothing is quicker than a shake. He works 10hrs a day and is commuting another 3 on top of that. A high calorie shake could be exactly what he needs. Eating chicken and rice while driving is frowned upon but having a good shake won't get him a ticket lol

[Honkey_Kong]

Why the hate on sugar and shakes? Time is a limiting factor for him and nothing is quicker than a shake. He works 10hrs a day and is commuting another 3 on top of that. A high calorie shake could be exactly what he needs. Eating chicken and rice while driving is frowned upon but having a good shake won't get him a ticket lol

You can make rice balls with shredded chicken breast in the centre and eat those while driving.

[Capebuffalo]

You can make rice balls with shredded chicken breast in the centre and eat those while driving.

Mind sharing the recipe ?

[Honkey_Kong]

Mind sharing the recipe ?

I usually just buy them at this asian market I drive by all the time, but here's a recipe:

Chicken Rice Balls - Recipe for Chicken Rice Balls

I bet Muscle Ink's wife can make some pretty good ones.

[MuscleInk]

I usually just buy them at this asian market I drive by all the time, but here's a recipe:

Chicken Rice Balls - Recipe for Chicken Rice Balls

I bet Muscle Ink's wife can make some pretty good ones.

She's tripping on sushi lately. Made me some killer food yesterday.

[Docd187123]

You can make rice balls with shredded chicken breast in the centre and eat those while driving.

Yes you could, personally a shake is still more convenient for myself and maybe for OP as well. These rice balls do sound interesting though, I may jus try them out lol!

[kelkel]

Why the hate on sugar and shakes? Time is a limiting factor for him and nothing is quicker than a shake. He works 10hrs a day and is commuting another 3 on top of that. A high calorie shake could be exactly what he needs. Eating chicken and rice while driving is frowned upon but having a good shake won't get him a ticket lol

Yep. I do pretty much three per day. One in the middle of the night, one with breakfast and one post-workout. They're not in place of meals but between them for me.

[MuscleInk]

Yep. I do pretty much three per day. One in the middle of the night, one with breakfast and one post-workout. They're not in place of meals but between them for me.

Gasp!!!! I have one in the morning. The rest of the day my wife spoils me from the kitchen.

[kelkel]

Gasp!!!! I have one in the morning. The rest of the day my wife spoils me from the kitchen.

I spoil myself from the kitchen as well. Trust me, I'm not missing meals nor are they (drinks) replacing any! They're not filling as I only use about 4oz water per drink.

[Docd187123]

Yep. I do pretty much three per day. One in the middle of the night, one with breakfast and one post-workout. They're not in place of meals but between them for me.

I do 2-3 per day as well. I don't like packing several meals with me wherever I go not do I like cooking several days in advance. I like my food fresh or next day

[oldnsedentary]

Why the hate on sugar and shakes?

Sugar should be cut out of a bodybuilding diet.

There is no hate on shakes, though. Please note I said only not to consider the shakes until after the meals are in. The diet originally posted is using shakes as meal replacement for most of his protein. He needs to eat his meat and eggs.

I have been there and done that on the long hours and long commute. I packed baked chicken breast, rice, and spinach salad (two meals) in Tupperware and tossed them in the refrigerator at work. I warmed them up and ate at my desk.

8 eggs and the oatmeal was downed before hitting the road.

Another chicken breast and rice and spinach upon arriving home.

Cottage cheese in bed.

Whey protein shake during workout.

I still think he can go a long ways by modifying his diet, and I hope he comes back and provides an update.

[Docd187123]

Sugar should be cut out of a bodybuilding diet.

It can be but there is absolutely no reason it has to be.

There is no hate on shakes, though. Please note I said only not to consider the shakes until after the meals are in. The diet originally posted is using shakes as meal replacement for most of his protein. He needs to eat his meat and eggs.

Shakes can be replacement meals given enough calories and macros. On busy days I tend to get 125-150g (sometimes more) of protein from shakes. I'm not saying he doesn't need to eat other sources of protein, diversifying your sources is always preferable, but that doesn't mean shakes can't be an integral part of an otherwise balanced diet.

I have been there and done that on the long hours and long commute. I packed baked chicken breast, rice, and spinach salad (two meals) in Tupperware and tossed them in the refrigerator at work. I warmed them up and ate at my desk.

That is your personal preference. I dislike bringing Tupperware with me everywhere. I'll bring enough with me to eat lunch at work or something along those lines. I'm not packing a day's worth of food into my car when I leave in the morning. Personal preference is the key part here though and will make adhering to any diet much easier.

8 eggs and the oatmeal was downed before hitting the road.

Another chicken breast and rice and spinach upon arriving home.

Cottage cheese in bed.

Whey protein shake during workout.

I still think he can go a long ways by modifying his diet, and I hope he comes back and provides an update.

We both agree we hope he's making progress and comes back with updates