Help

[zack436]

hey guys. im new to this site but i have been browsing around it and got a lot of good info from it. but im just wondering if some of you would be able to help me out with a weight gaining diet plan
so far i have been eating good no fast foods or anything just trying to bulk up a little. im 18 170lbs about 12%bf my meals so far look like this

Meal1: 7:00 1 can of tuna 16 wheat thins and 16 oz glass of O.J
Meal 2: 9:15 turkey sandwich on wheat with 16oz gatorade.
meal 3: 12:30 protien bar 32g protien. with can of tuna and glass of water
Meal 4 6:00 dinner.. which fluxuates ushaully beef, chicken pork with potatoes greenbeans and salad.
Meal 5 6:30 muscle milk shake
WorkOut
meal 6 8:00muscle mile shake with after shock shake.
meal 7 10:30 sometimes ill eat some natty pb on a wheat bagel and sometimes i eat carots and celery with pb
meal8 11:00 muscle milk shake b4 bed

its been like this for a couple days now hoping to see some gains if u want me to post my work out schedule i can do so if needed thanks for the help !-zack

[IBdmfkr]

That's not an ideal diet Zack for cutting or bulking on new muscle.

First do us a favor and calculate your macros (prot/carbs/fat) for each meal and your total macros/calories for the day so we can see where you're standing so far.

Main things that stick out: You're using far too many shakes in place of whole foods, your consuming too much sugar at random times and your meals don't really fit together in any kind of logical fashion. You're just kind of eating to be eating, instead of eating to meet any particular caloric goals for the day.

Don't worry though, we'll help you get on the right track. The fact that you're 18 and questioning and understanding how important diet is, is awesome. I wish more guys your age would post these types of questions instead of "how's my cycle look" etc.. So props to you.

[zack436]

thanks man i appriciate it ! yah havent done an AS yet but plan on doing one in the future.the calculations are:
meal1 340cals,7g fat 47 carbs 29 g prot.
2: 310 cal, 2g fat 46 carbs, 30 g prot.
3: 60 cals, 58 g prot, 5g fat
4: for my dinner i cant really tell because my mom makes it and i dont know the exact servings ?
5: i put the shakes together. 267 carbs 160g prot, 21 g fat cals 1740
after shock shake- 280 cals 45 carbs 32 g prot 3 g fat
meals 6 16 g fat 20g prot 58 carbs 430 cals
TOTAL: Cals 2880, prot-325, carbs -418, fat-49 gs fat
hope u can give me some extra advice thanks!

[jman98z24]

IMO

Orange juice and gatorade have too much sugar, I think you have a few too many carbs in your diet to begin with and too many are most likely comming from sugar (high GI index) opposed to complex carbs (low GI). While some people like Muscle Milk, and it sure does taste good, most agree that it has too much fat for a protein drink. I think it would be better for you to research your maintenance calories and then up that by maybe 500 per day. I would also reccommend you to try a 40/40/20 split of PRO/Carb/Fat so that your macronutrients are more balanced. As I** said, you are also getting way too many meals from shakes. Whole foods will keep you fuller and generally give you better results. I also don't see the point of having that pre-workout Muscle Milk when you ate a full dinner 30minutes before. You should have plenty of fuel from dinner to be able to complete your workout without having this shake. Another think, it looks like you are getting too much protein in meal three possibly, try to space it more evenly throughout the day and bars are a very poor source of protein because they usually contain way too much crap. I think you could easily cut this into 7 better planned meals and easily see gains. It would be a good idea to check the sticky at the top of the forum on bulking as well to get some ideas on ratios and good food choices.

Good luck

[zack436]

thanks j man would u be able to send me that link i couldnt find it? about the muslce milk it just says to drink it hour efore workout hour after and b4 bed but i can get other whey proteins waht kind do you think are good?

[IBdmfkr]

Yea they are a supplement company, they enjoy making money so they'll suggest you drink it with every meal.. means you buy more.

Drop the musclemilk, it's shit.

[jman98z24]

Look for a good whey with not as much fat and not too many carbs or fat. If you check the Supplement forum, there are many reccommendations by users on what their favorites are and what brands taste the best. I personally use Isopure Zero Carb and then add Dextrose in as needed, but some might think Isopure is a bit too expensive.

Here is a recent thread on people discussing what type of protein they use, but if you search, you could find many more. Many proteins have around the same nutritional info, you just have to find one that fits your price range that you like the taste of.(That isn't fatty like Muscle Milk, )

http://forums.steroid.com/showthread.php?t=279797

As for the links to the bulking diets, read these three following threads through completely and you should know a great deal more about bulking. Don't directly copy these diet calorie for calorie because they need to be scaled to your bodyweight. Once you read those, try and compose a better bulking diet plan and post it up so that members can check it out.

http://forums.steroid.com/showthread.php?t=113010

http://forums.steroid.com/showthread.php?t=39010

http://forums.steroid.com/showthread.php?t=167282

[zack436]

thanks for the sites jman aprricaiate it i did the harris benidict thing and say to maintain my weight i should be eating 3300 cals a day and to gain an extra lb a week i need to bumb it up to 500 more cals. and i am waiting for another paycheck so i can get some more protien. i talked to this guy at max muscle and he told me to get this ISOPURE wieght gainer it has 50gs of protien and right nutriants to gain... so he says. But i am in the making of a new meal plan i got some food from the store today to start.. i got buck wheat pankakes some oats, wheat bagels lots of fruit and more natty PB and tons of tuna. if someone would like to make me a meal plan would be great..not to good at really constucting it thanks!
-Zack

[jman98z24]

Sorry to break it to you, but I don't think anyone will make a meal plan for you for free. There is more than enough information in those thread that I gave you to get a good idea of the types of food you need to eat and when you need pro/carb vs pro/fat. Model you diet off of some of the other bulking diets on the board and just adjust the macros to suit your needs. Once you get a diet together, make a new post of your diet with macros per meal and per day calculated so that people can critique it. Making a diet is no simple task sometimes and you need to put a little leg work into it before most people will be willing to comment on it. I have spent the last two days planning my cutting diet that starts tommorrow to give you an example, but most people say it should take you at least an hour or two of work to get a good diet planned out.

Good Luck

[zack436]

thanks a lot i'll have to start on that tomorrow i'll keep you guys posted!
-Zack