Mass diet
Breakfast 6:00 am
Proiten Shake with natty PB, 1 Cup Oatmeal, and whole milk
Mid Morning 10:00 am
Natty PB, Sugar Free jam wheat bread
1 Granny smith apple
Lunch 1:00 pm
Talapia fillet 1 cup lettuce wheat bread
1 Greek Yogurt
Snack 4:00 pm
1 protein bar
Pre workout 6:00 pm
Creatine and caffine
Post Workout 7:30 pm
Whey Protien whole milk
Dinner 8:30 pm
1 lb Chicken with broc
1 gallon plus of water a day
This puts me at 2700 cal with 30% carbs, 25% Fats, 45% Protien
I only have 48g of carbs after 2pm. I eat this 5 days a week and on the weekends I use lunch and dinner as a cheat meal with red meat. I keep it simple for cost and easy prep.
The issues I am having is I workout at 6:30 and I get hungry while lifting, I am trying to put on mass and I am prone to easy weight gain. Currently 6' 230 lbs and my lifts are increasing. The last time I had my BF checked was June and I was 220 lbs at 20% but my lifts were moving very slow. I have only been lifting and dieting since January 2012 at which time I was 255 lbs. Any advice would be great.
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lets pull all of this together...i know it can get confusing trying to put all the posts together so here you go....
wake up: cardio
immediately following:
2 scoops whey, 2 tbls nat peanutbutter, 1/2 cup oats, 1 cup non sweetened coconut milk(lets limit the sugar from the whole milk)
8 am: 3 eggs, 3 egg whites, 1/2 cup oats(uncooked)
10 am: 2 pieces bread(make sure its low sodium) peanut butter, 1 cup nonfat greek yogurt(lets get rid of the sugar free jelly,that sweetener is evil)....im cutting the apple out of here due to sugars...will add in some cals later
12pm: 8 oz tilapia, 1/4 cup white quinoa(uncooked)...like SDM said below you are going to get more of a benefit than having more bread there
2pm: 8 oz chicken breast, quinoa, half an avocado(adding back in the fats from taking the whole milk out, the mono fats are much better for you)
4pm: 8 oz chicken, mixed greens with 1 tbls olive oil
pre workout: creatine, caffeine, would consider adding arginine or a nitric oxide supplement...i know from experience low carbs kill my energy but the caffeine/nitric oxide combo pumps me up and gets me thru
post workout: 2 scoops of whey, whole milk(sugar from the milk is fine here to replenish your glycogen stores asap), possibly add some oats for complex carbs
8 pm: 8 oz chicken breast, broccoli
this can be tweaked as you notice your body recomp...ie more carbs if u aren't making the gains you want or less carbs if you feel yourself getting soft
That is pretty much it. I will make the adjustments that you noted in this post and stick with it for a few months.
The biggest thing you have done is straighten out my diet that I pulled together from just reading and also you kept it with in my budget instead of tell me to go buy all new items.
Thank you for your time and advice. I have no problem eating the samething everyday and keeping my budget the same.
anytime brotha...send me a pm if you need anything else...same thing ed sucks but the results are worth it!
I'm assuming this is a diet for a natural bulk...so 1.5 g protein per pound of body weight would be sufficient. I think you have room for some more meals tho...turn that snack into 8 oz chicken with mixed greens and a tablespoon of opive oil. The pound of chicken at night is too much at once...about 8oz or 50 g of protein is enough for each meal
Yes I am not on a cycle of any kind. I will split my dinner chicken into two seperate meals and I already buy mixed greens for my sandwich so I have them available. As for the current snack of a protien bar should I move it to another time in the day or elminate it?
Right now I calculate the protien at 340 a day.
Thank you for the advice.
I would move a full meal where u have Ur protein bar...you could use the calories especially since you are tired during your workout..most protein bars are packed with crap so I'm weary of them. I would add a meal by your 6am and 10am meal, 3 eggs 3 egg whites and a half a cup of oats
+1 bro, good advice.
Real food required here, not protein supplements.
Thanks bro. Didn't notice u had already said eggs and oats, my favorite thing to get me goin in the morning
Thanks. I will dump the shake in the morning and cook a dish of egg whites and whole eggs with turkey sasuage and oats that I can split into two seperate meals at 6am and 8am. I will continue with my meals from 10am and dump the protien bar for 8oz of chicken with mixed greens.
Keep that shake at 6 am, I wake up with a shake as well to immediately get some calories down. If you can i would run yourcardio in the am on an empty stomach then drink your shake. add you eggs, oats and turkey sausage in at 8 am
Gotcha. The am cardio wont work because I have to go to bed at 9pm so I can get up at 5:40 to be at work by 7am. I would have to sacrifice rest time which I have read is just as important.
I will keep the shake at 6am.
Sorry I cannot give any +1 for this.
no prob with the cardio, move it after your weights for 30 mins, any more and you are going to start to burn away your muscle gains...some bcaas during workout will help limit this
I have read many times that the calorie intake should be 3500 plus for mass so I understand that. For me to get down to 220 lbs and 20% BF I had to drop my calories to 2400 with 45 minutes of cardio a day.
Would this diet be better served as cutting? If I was to add 45 min of cardio daily back into my exercises.
Calculate your bmr and add 500 cal for a natty bulk, keep your carbs before 2 and sugars to an absolute minimum to keep your gains clean...the cardio will help for recomp
A mass diet is at least double this lol
If ur really wanting to gain mass your going to have to at least double your calorie intake and up the protein. But at 20%bf u should be cutting to get down to around 13% or so before trying to bulk. At 20% bf you r more prone to just add fat instead of muscle. good luck to u.
More protein, way more. Not so much from protein shakes, real food - meat fish / eggs.
Most of your protein is coming from supplements. Try and eat every 21/2 to 3 hours, each with 40g of protein and some complex carbs. Your diet lacks calories in general, just make sure they're clean calories.
At 20% BF, I'd be trying to drop that with diet and cardio. Noted your comment aout working out at 6.30pm, so you need some carbs in you late in the day for gym energy. In an ideal world I'd say NO CARBS AFTER 2PM until you get your BF down to mid teens, but you may feel like you're running on empty in the gym.
Happy to help if you need anything else.
I could switch my breakfast back to 4 egg whites, 3 turkey sasuage patties, and cheerios.
As for a 4 pm snack for carbs what would be recommended?
I can try and eliminate carbs after 2pm on non workout days which if I move back to a three day split will allow for 4 days of no carbs after 2pm.
Breakfast - oats and eggs. I eat 120g of oats and 8 egg whites, 3 yolks.
4pm Snack - depends what we're going to do here. If no 2pm+ carbs diet, then just protein intake here (40g+). Otherwise, complex carbs like rice, pasta, quinoa etc. I tend to eat something like a can of tuna and a cup of quinoa, (which also has a great BCAA profile).
No1Prb not gonna put on mass with that few of cals, just take the weight gain and cut the fat off later