Help with Newb Diet

[kbellr]

Hi all, i need help with my fitness diet. Real quick pedigree info:

5' 11", 31 yrs old, wieght range is 160-163 lbs. Here is the rough diet I follow:

calories sat-f poly-f mono-f Carbs Protein
oatmeal 200 2 1 1 38 8
eggs 140 3 3 3 0 12
-------------------------------------------------------
chicken 142 1 0.7 1.1 0 26.7
spaghetti 329 4.34 1.34 5.64 33.33 20.2
--------------------------------------------------------------------
muscle milk 210 4.5 3 2.5 9 21
-----------------------------------------------------------------
sweet po 180 0.1 0.1 0.1 41.42 4
------------------------------------------------------------
chicken 142 1 0.7 1.1 0 26.7
spaghetti 329 4.34 1.34 5.64 33.33 20.2
------------------------------------------------------------------
dinner
------------------------------------------------------
Vegi Snack 240 0.5 0 0 46 10
-----------------------------------------------------
totals 1912 20.78 11.18 20.08 201.08 148.8

i say rough because not all that stuff stays the same. each row broken up by a line means that it is an individual snack or meal throughout the day. i space them up by 2-3 hours. the after dinner snack is usually some blend of a vegetable soup. i'm always hungry before bed so i just figured a vegetable soup wouldn't be too bad to eat close to bed time. dinner, well, i eat what my wife puts in front of me, which is always something different. So those totals should be a bit higher due to dinner. i think i need a lot of help here, thanks in advance.

Oh yeah, goals. i would like to put on some more lean weight. i've got some guys in another forum helping with a better training plan. thanks for your help

[kbellr]

dang, i spent a lot of time entering those numbers so they would all line up nice and neat and then when i posted it went back to how it looks above, sorry for the mess up there, hopefully y'all can still make sense of it

[gbrice75]

Welcome to the board!

If i'm being honest, your diet is pretty bad man. Muscle milk is crap, and is no kind of meal by itself. Also, wtf is with a sweet potato only meal? What's the point? Not being a d!ck, I really wanna know.

What is your bodyfat percentage? If you don't know, you can post up pics for an estimate. It would be very helpful for us to know what we're working with.

In the meantime, take a look at my own diet below as an example of how to post your next one (lol, sorry you spent so much time and it came out all funky!), food choices, fat and carb separations, meal timing, etc. Try and post up another diet that's more substantial.

Gbrice's Current Diet:

protein/carbs/fat/total calories

5am: MEAL 1 - PRE WORKOUT
1 extra large egg, 4 extra large whites - 27/0/5/160
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20

TOTAL: 32/31/7.5/320

WORKOUT followed by 1 hour of cardio

8am: MEAL 2 - POST WORKOUT
1 Scoop Myofusion - 25/5/3/160
1 Premier Protein Shake - 30/5/3/160
1 cup oats - 10/52/5/280

TOTAL: 65/60/10/600

10am: MEAL 3
6oz broiled tilapia - 35/0/3/165
3/4 cup brown rice - 3/22/1/110
3/4 cup black and red beans - 5/18/1/105

TOTAL: 43/40/4.5/380

1pm: MEAL 4
5oz chicken breast - 34/0/2/140
1/2 cup oats - 5/26/2.5/140
1/4 cup blueberries - 0/5/0/20
2 cups baby spinach - 1.5/1.5/0/10

TOTAL: 40/33/4/310

4pm: MEAL 5
4oz 93/7 lean ground beef - 23/0/9/180
1oz (dry) Barilla Plus Multigrain Pasta - 5/20/1/105

TOTAL: 30/20/10/285

7pm: MEAL 6
2oz Flank Steak - 15/0/6/120
1 extra large whole egg - 7/0/5/80
3 extra large egg whites - 15/0/0/60
2 cups baby spinach - 1.5/1.5/0/10
2 Fish Oils - 0/2/0/20

39/1.5/13/290

10pm: MEAL 7
1 scoop ON Casein - 24/3/1/120
1 tbsp natty PB - 4/3/8/105
2 Fish Oils - 0/0/2/20

TOTAL: 28/6/11/245


DAILY TOTAL: 271/195/62/2425

[kbellr]

Yeah, I didn't explain things really well - don't worry about being a dick, I know I'm doing things wrong that's why i came here. Muscle milk is just an immediate after workout thing - i was going to switch to isoPure, just gotta order it. I hit the gym during my lunch time at work - so immediately after workout i drink the muscle milk. about an hour later i eat the sweet potatoe just kinda as a snack and then i eat the other piece of chicken with the spaghetti about an hour after that.

What is your bodyfat percentage? I think 10% - when I flex (without any pump) you can see the top four clearly. I'll get a pic up later, just got burgers off the grill and feeding the fam so i'll do that a little later.

Thanks for posting your diet, do you change this up pretty often? I heard that you are sposed to change your diet pretty regularly or you could become deficient with certain vitamins.

[gbrice75]

Yeah, I didn't explain things really well - don't worry about being a dick, I know I'm doing things wrong that's why i came here. Muscle milk is just an immediate after workout thing - i was going to switch to isoPure, just gotta order it. I hit the gym during my lunch time at work - so immediately after workout i drink the muscle milk. about an hour later i eat the sweet potatoe just kinda as a snack and then i eat the other piece of chicken with the spaghetti about an hour after that.

What is your bodyfat percentage? I think 10% - when I flex (without any pump) you can see the top four clearly. I'll get a pic up later, just got burgers off the grill and feeding the fam so i'll do that a little later.

Thanks for posting your diet, do you change this up pretty often? I heard that you are sposed to change your diet pretty regularly or you could become deficient with certain vitamins.

Glad you're switching to Isopure, because musclemilk is shit! =)

A whey shake immediately PWO is fine - personally, I like carbs w/ my shake (I just dump the raw oats right in). However, whey absorbs within about 30 minutes. You eating a sweet potato an hour later is useless - you're feeding your body good carbs, but starving it of protein - and right after an intense workout. The sweet potato where you have it is GREAT, don't change it - just add 6-8oz lean protein.

Looking forward to seeing your pics.

I change my diet up in terms of macros, and depending on the goal (cutting, slowly adding mass, etc) - but for the most part, it stays the same. The food choices change VERY infrequently. Vitamin deficiency only becomes an issue if you aren't eating a well rounded diet and therefore aren't getting everything you need. Even then, 99.9% of us supplement with a multivitamin/multimineral, so it's really a non-issue.

[kbellr]

Damn, I'm trying to create a photobucket account to upload some pics. so far, unsuccessful. Gotta bring kids to football, i'll post the pics when i get back this afternoon, thanks for the patience.

[kbellr]

OK, finally. Just a note to anybody else, photobucket and google chrome don't like each other. Had to switch over to MSFT IE to get it all working. So hopefully the pics upload and work, let me know what y'all think the BF % is.
So, I got a couple more questions. Is there a particular type of oats that you recommend or is the Quaker oats from the grocery store good? Do you go buy the Tilapia at some point in the day? I grill chicken and steak on Sunday and then put it all away to use during the week, i can't imagine doing that with fish though. Just curious. Also, when it comes to vegetables (spinnach), are you buying it fresh at the store and then just hork it down? I figure that's the best way to do it to avoid additives that come in packaged vegetables. Also, the best time I have found to work out is on my lunch hour during work. There is a gym right across the street from my building which has almost everything I would need - no T-bar though, wtf? That should be no big deal right? just follow the same diet and put the workout in the middle right? Thanks again.

[kbellr]

I'm sure replying to my own post isn't cool, but it looks like my head is stuffed up my own a$$ with the photos stacked like they are. It really isn't that far off from reality

[gbrice75]

Looking good man, nice and lean. Around 10% based on those pics, great job!

[kbellr]

Looking good man, nice and lean. Around 10% based on those pics, great job!

Thanks man, I appreciate the compliment. I just got back from Wal-Mart, I found frozen tilapia fillets and bought some more chicken breasts. I already had the baby spinnach at home. Forgot the blueberries though. What about the oatmeal though? do you get just the regular quaker oats or do you get fancy organic stuff? Thanks for your help.

[38jumper38]

you are in good hands, he(gbrice75) his the best, just follow his diet.

[gbrice75]

Thanks man, I appreciate the compliment. I just got back from Wal-Mart, I found frozen tilapia fillets and bought some more chicken breasts. I already had the baby spinnach at home. Forgot the blueberries though. What about the oatmeal though? do you get just the regular quaker oats or do you get fancy organic stuff? Thanks for your help.

Nope, quaker oats are just fine. I get the Stop and Shop brand since they're a little cheaper.

you are in good hands, he(gbrice75) his the best, just follow his diet.

Thank you brotha!