Diet help
I know this is a long shot but can anybody help me with a diet to put some weight on I’ve always dieted well and been decently built in 5”9 165 right now I’m usually about 10lbs heavier my diet was
6 am- 49 grams whey protein with water
9am 2 oikos triple zero Greek yogurts
12 pm 6 oz chicken breast with 1 cup of brown rice
3pm tuna with olive oil on oatmeal bread
6-730 pm post work out shake
9pm black beans and brown rice in tomato sauce
However I do construction for the state and lately my schedule is constantly changing days one week nights the next just constantly and it has been so hard to be motivated to stick with it I’m hoping if I can get on a new diet I can find some motivation if anybody just has a general diet for putting on some weight I can fine tune it as time goes on I’m also coming off a cycle of 600mg test e a week which is also not helping
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Where is the steaks and white rice? Potatoes and sirloin tips? Nothing packs on weight for me personally like steaks and rice/potatoes. Plus a shake before bed doesnt hurt.
Two shakes a day - 1st meal and last meal - whole milk, 2 tablespoons pb, cup of oats, 2 scoops whey
Change brown rice for white rice - easier to digest and utiliE
Change tuna to salmon
Add beef - 90/10, flank, sirloin
I like to start with what you do already and try to work with that because a whole new diet is harder to implement.
Made some mods below:
6 am- 49 grams whey protein with water and 1 cup oats, soak them overnight the night before if you don’t have time to make them fresh
9am 2 oikos triple zero Greek yogurts, a banana and 3 tablespoons peanut butter
12 pm 8 oz chicken breast with 2 cups of white rice
3pm 8 oz tuna with olive oil on oatmeal bread
6-730 pm post work out shake. Maybe add some dextrose? Or another carb.
9pm black beans and brown rice in tomato sauce with 8 oz ground turkey or beef mixed in.
Beef is good grow food, I didn’t see you eating any so I’d do that more if you can afford it. When I’m serious about bulking I’ll eat every two hours. Your portions are good for every two hours but since you’re pushing it to every 3 or so I upped your protein from 6 oz to 8 oz. don’t be afraid to go to 9 especially with the tuna, that stuff is light. Let me know if you want to talk meal prep tips, storage, shopping, whatever you’re struggling with. I basically devoted the last 10 years of my life to getting big so I learned a few tricks along the way.
First meal for me
80 grams oat , 70 gram frozen blueberries, tablespoon peanutbutter 2 scoops chocolate whey protein
Second meal for you would be better say 3 eggs on a bagel
You can add carbs to your postworkout shake
You should be aiming for atleast 3,000 calories aday if your 165# you also need more fats say advocado,
Also id like to see you add maybe some cream of rice with a tablespoon of peanutbutter and 1 scoop whey mixed all
Togeather an hour before workout
AnonGreat, now I want a bagel, egg and cheese sandwich..glass of milk..maybe a small piece of a cheesecake Danish. Mmmm, fuck yeah.
AnonOh man, well you need to eat a lot more for sure! Add something to your breakfast for sure, bagel, egg whites, cottage cheese etc..swap the brown rice for white, it's slightly lower gi, but not bad, it goes down easier, make it two cups.. eat more than yogurt at 9am lol, 6-8 oz chicken in a wrap or something, add some mayo or something.
Basically every 3 hours minimum eat around 1# food. I do chicken and rice as my base for at work, 1# chicken and 8 servings rice. Split into 3 meals, I bring a tortilla and a bowl with avacado, a sauce and cheese sometimes to whip up a wrap real quick.
You need more calories, don't be afraid of a McDonald's cheeseburger at lunch if you're not watching sodium..just shovel clean/semi-clean food in your face.. 5'9 165 means fuck your diet, stuff your face. Eat every 3 hours want to or not, it's ok to eat stuff you like for now, you're under weight. Just EAT!