Diet input
Hello ladies, gents, novices and vets!
Been lurking on these forums for awhile absorbing all that I can. Looking to put on some weight, upped my calories recently and looking for some input on my diet.
Lunch/dinner varies as far as what veggies and what protien but always revolves around 40-50g protein 40-50 grams carbs moderate fat. Lunch is usually what extra food I cooked for dinner the night before. I eat mainly sweet potatoes/brown rice/ green vegetables/white potatoes. My proteins consist of chicken, some red meat, tilapia and tuna.
Stats: 5'6, gaining weight now currently 167, 27 yrs.
Meal one
1 banana
1 cup oats
3 egg whites/ 3 egg yolks
4 oz. turkey sausage
Snack
1cup plain Greek yogurt
1 tablespoon honey
1/2 cup cashews
2 rice cakes
Meal 2
Chicken, drumsticks 3 roughly 50g protien
1 1/2 cup cauliflower
1 cup brown rice
Snack
4oz tuna
1 scoop whey with water before heading to the gym
Then 2 scoops whey with almond milk PWO
Dinner
Like I mentioned varies but for instance
The other night I had 2 filets of tilapia,
1 cup brown rice, asparagus, 2 cups spinach
Taking in about 3k calories a day at this point
Macros I'm shooting for are 250+ pro, not really watching carbs much but usually 250+, and fats around 80g.
Let me know what you think. Like I said as of lately since ramping up about a week or two ago I have gained roughly two lbs. when I started lifting years ago I was a mere 115 lbs so eating just this much keeps me pretty full all day. Any suggestions would be appreciated.
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If you change that cauliflower to some type of bean with will be a complementary protein with the rice. Your snacks look tight, calorie dense. Throw out the almond milk, that stuff is garbage. Water is fine, preservatives and the chemicals used to make milk from almonds kills gut flora hurting your immune system and does nothing for muscle. Majority of the protein in almond milk is destroyed by digestion anyway. Macro nutrient watch is smart. I see alot of guys on here just throwing in calories for the high score, nutrient dense calories is what you want. choosemyplace.org go to the food tracker section and will help you track your diet and watch the numbers for you. You can also put in your activities for the day and put in how much weight you want to gain and it will give you an ideal calorie goal.
Thanks brother, I will try that site out. So far my diet has been working out well and with only the main entrees changing slightly I've been able to continue to gain weight with little effort. I'm not big on adding junk for the extra calories, because it's not healthy and mainly because when I have it makes me feel like crap. I've always eaten clean so it's been easy to just increase calories slightly although I did increase around 1k.
Your diet is not bad my friend
Thanks bud, actually upped my carbs to 300-350. Creeping weight on but nothing drastic. Kind of bloated so not trying to increase much more at the moment.
What I'm reading doesn't seem to add up to 250+ protein. Ever logged a day of eating with exact #'s before? Try that and you might be surprised at how little you're actually eating. If you're bulking, 2-3lbs a week is a pretty solid rate. Log your calories and macros and be really specific and see what you're REALLY eating.
I'm getting 218g protien from my example not counting dinner actually. And that's conservatively at 40g breakfast, 28 gram snack, 50 lunch, 75 total in whey, 25 tuna. I use an app to log everything daily but didn't really feel like going in there when I kind of had it in my head. What numbers are you seeing different? The two tilapia filets were about 20g each so that would put me at 258 g not counting whatever tid bits in pro from the milk and what not.
Numbers might not be exact because I did use some examples mixed from what I ate the past couple days. I log everything I eat on a daily basis. I wanted to make sure the amount of carbs/fats/protien were on point as well as the sources I'm getting the nutrients from.
Yeah numbers wise you're on the right track. If you start getting fat, manipulate the carbs. Gotta find your sweet spot. Some can bulk on 300 carbs. Whereas I need a lot more. Like 600. 300 is dieting down for me. Trial and error. Logging progress alongside your food is important. Shows you what works and what doesn't.
Yeah I never eat this big on carbs or protien. I just started my first cycle so i know I'm gonna have to ramp up more once I start gaining.
What's your cycle? Have you posted it here before?
Yeah it's posted in the cycle section, covering all bases. Not sure if I can link it or not? Doing this from my phone. It's called 1st cycle newb status
Yeah you can link it that's cool
http://www.eroids.com/cycle_logs/1st-cycle-newb-status