posted Thu, 08/16/2012 - 12:28
1622
Current diet
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Trying to gain muscle. Not looking to gain a bunch of weight on the scale. Muscle. I dont mind getting a little sloppy. I do care about what I'm putting into my body and how its affecting my health, etc.
Meal 1
2c Egg Whites, 40g Rolled Oats, 100g Pineapple
Meal 2
1 Scoop Whey, 1 Scoop Karbolyn
Meal 3&4
7oz 99/1 Ground Turkey, 10oz Potato, Vegetables, 30g Almonds
Meal 5&6
7oz Chicken, 70g Sushi Rice, 1c Asparagus, 1 TBSP Olive Oil
Meal 7
2 Scoops Whey, 40g Oats, 3 TBSP Nut Butter
I think 7 meals/snacks is the limit for me. If I had more I'd be tapping into my sleep. Thoughts gents? Anything I can add or change?
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Sorry didn't see it was 7 meals thought only 5. I would throw in 1 cup brown rice to meals 3 and 4. I am in my 40's and still have a high metabolizm. Rice will help also substitute meal 2 with a high calorie protein shake. Dymatize make one called elite mass. Not to heavy like most high cal proteins only 6g of fat but with 16 oz of skim milk and a banana you are looking at almost 1000 calories,70g protein,and 100 carbs. Between the rice and shake that should put some size on.
smallguylol wow, that sounds like an easy solution right there..
looks good to me bro. Keep your cardio dialed in, watch the sodium. avoid processed foods. lots of water.
if you have trouble gaining throw in some more carbs. but id like to think youll do fine where your at.
smallguyOk cool, thanks. Is 1 gallon of water a day alright? Sodium is pretty low. I have mostly fresh foods in my diet. Cardio is 20 min post workouts.. Except on leg days..
id honestly shoot for 2 gallons(you want your organs nice and hyrdrated)..your gunna ask yourself how is that possible but you can achieve it. good job on the fresh foods. you doin HIT cardio im assuming?
smallguySorry guys. Here are the macros for this diet.
3907 Calories, 354 Carbs, 94 Fat, 349 Protein
I'm currently around 215ish. Im eating 5 whole food meals.. And thats a lot. So I included 2 shakes to "supplement" my meal plan..
Im offseason, trying to bulk. But also trying to stay a little leaner. If I were to compete, I would want to be within 20lbs of my contest weight. Meaning, Im not looking to add 30lbs of slob.
his carbs seem pretty good, looks like around 350g give or take. id throw in more protein. dont rely on shakes though..whole food will help growth.
From what I see your protein and carbs are low. Just off the top of my head your protein is around 180g. Protein should be minimum 1.5 times your body weight to promote lean muscle mass. Diet will determine 100% the kind of weight you gain. If you have a high metabolizm up the carbs to put weight on if trimming down is your goal less carbs with high protein and cardio to burn excess fat. Post your stats and be a little more detailed with what your goals are that way we can help you reach your goals. Good Luck.
smallguyIm actually 20 grams above my 1.5g/lb. That would put me at 320-330. Im a mesomorph and I would say my metabolism is fair. I dont have abs all year round but I stay somewhat leaner than most people.