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Please give opinions on my diet!

Roth753repper

Roth753repper

New member
Hey guys I'm new to this site and I'm trying to get some good tips and opinions on my diet. I have been working out for 2 years now. I'm 19 years old, 6'3 and weight 185lbs and about 9% body fat. I'm trying to gain lean mass. Here's my diet

Meal 1- 2/3 cup of oats, 1 large egg, 3 egg whites, 1 banana
Snack- protein bar, handful of almonds
Meal 2- 6" chicken breast sandwich on wheat bread, bag of backed lays chips
Meal 3- 2 cans of tuna, 1 cup of wheat pasta, carrots
Before workout- 1 cup of oats, 1/4 cup of egg whites, 1/2 cup of skim milk, 1 tbsp of peanut butter (oatmeal pancakes 45 min before workout)
PWO shake- whey protein, 3 tbsp dextrose
Meal 5- 8oz chicken breast, sweet potato, green beans
Before bed- scoop of whey

I did they best I could to calculate it out.
2554 calories. 60g fat. 280g carbs 271g protein.
I should prob up the fat grams. But any tips would be greatly appreciated if you guys can help. Thanks
 
What's your maintenance?

Calories look too low. I'd start at at least 3,000kcal for someone your size.

Fat is too low. Needs to be at least 0.45g/lb

Protein is unnecessarily high. Only need to be ~1g/lb
 
I was thinking the fat was to low. Thanks for the input. I'm going to try to bump it up to 3000cal. I thought you wanted around 1.5g - 2g of protein per pound?
 
Not unless you're injecting a decent amount of gear.

0.64-0.82g/lb is the optimal range for muscle/strength building. 1g/lb is plenty to be safe.
 
You should drink whey protein with your pancakes before you workout and before bed you should be drinking casein instead of whey.

Sent from my MOTWX435KT using EliteFitness
 
Roth753repper said:
I forgot to put in that I workout 5 days a week and do cardio 3-4 day after my workouts.
Click to expand...

You may benefit more from a full body 3x week or even an Upper/Lower or Push/Pull split. Body part splits are far from being the most efficient.

gonzo29 said:
You should drink whey protein with your pancakes before you workout and before bed you should be drinking casein instead of whey.
Click to expand...

I'm sorry to tell you that this, of course, is not true.
 
Really i thought a slow digesting protein before bed was good

Sent from my MOTWX435KT using EliteFitness
 
Man thats crazy so like eating cottage cheese at night is not true?

Sent from my MOTWX435KT using EliteFitness
 
Nope. You don't even have to eat anything before bed. If you are in a calorie surplus, then you are going to be in an anabolic state. If you enjoy cottage cheese at night, that's fine. I think it tastes great mixed with whey.
 
Alright cool because cottage cheese is just awesome. Just one more question what about drinking whey protein right after waking up? Good or not?

Sent from my MOTWX435KT using EliteFitness
 
Roth753repper said:
Hey guys I'm new to this site and I'm trying to get some good tips and opinions on my diet. I have been working out for 2 years now. I'm 19 years old, 6'3 and weight 185lbs and about 9% body fat. I'm trying to gain lean mass. Here's my diet

Meal 1- 2/3 cup of oats, 1 large egg, 3 egg whites, 1 banana
Add a serving of protein to the oats here ^^^^ Use wheytobuildmuscle banana works great for this
Snack- protein bar, handful of almonds
the protein bard you are using I am sure is useless have a better protein bar and skip the nuts you will not need them trust me. This will give you more and better cals with more protein
Meal 2- 6" chicken breast sandwich on wheat bread, bag of backed lays chips
Cut the crap with the chips I mean really bro??? add more chicken
Meal 3- 2 cans of tuna, 1 cup of wheat pasta, carrots
cut out the pasta add 5 caps of gear
Before workout- 1 cup of oats, 1/4 cup of egg whites, 1/2 cup of skim milk, 1 tbsp of peanut butter (oatmeal pancakes 45 min before workout)
PWO shake- whey protein, 3 tbsp dextrose
Meal 5- 8oz chicken breast, sweet potato, green beans
add more chicken
Before bed- scoop of whey
replace with N2bulk shake from mrsupps.com
I did they best I could to calculate it out.
2554 calories. 60g fat. 280g carbs 271g protein.
I should prob up the fat grams. But any tips would be greatly appreciated if you guys can help. Thanks
Click to expand...

In red ^^^ :heart:
 
Roth753repper said:
Needtogetaas stated I get a better protein bar cause the one I eat is probably useless, he must have had a better one in mind that he would recommend.
Click to expand...

He doesn't even know what protein bar you are eating so how on earth would he know you need a better one? Think about it.
 
germaine91 said:
Then why mention protein shakes are beneficial because they have BCAAs when it's so obvious that they, and also food, contain these?
Click to expand...

Not the amount one wants thats why. You want a min of 5000mg per 200lb

How much food would you have to eat!?

What next? Stop taking vit c just eat oranges?

Why are you still here!?
 
* WARNING FOR PEOPLE READING THIS THREAD * : This guy is a fucking idiot ^^^^^^^^.

germ91 is a 21 year old punk kid that gives nutrition and supplement "advice" based on his endless google searches.

He has probably never seen the inside of a gym but that minor issue will not stop him from telling you how to train , either based on some youtube videos he has looked at or a clinical study that he sniffed out on the web.

Anybody that takes this know-all kid's advice serious , is a sucker.
 
Last edited:
C0LUMB0 said:
* WARNING FOR PEOPLE READING THIS THREAD * : This guy is a fucking idiot ^^^^^^^^.

germ91 is a 21 year old punk kid that gives nutrition and supplement "advice" based on his endless google searches.

He has probably never seen the inside of a gym but that minor issue will not stop him from telling you how to train , either based on some youtube videos he has looked at or a clinical study that he sniffed out on the web.

Anybody that takes this know-all kid's advice serious , is a sucker.
Click to expand...

1. Clearly not an idiot. I've single handedly provided relevant research proving my claims. You have not.

2. It's not based on google searches.

3. I train 4x week. Probably have a more well-structured routine and more effective routine than you as I know how to apply training science.

4. Anyone who ignores my advice over yours is a sucker.
 
germaine91 said:
1. Clearly not an idiot. I've single handedly provided relevant research proving my claims. You have not.

2. It's not based on google searches.

3. I train 4x week. Probably have a more well-structured routine and more effective routine than you as I know how to apply training science.

4. Anyone who ignores my advice over yours is a sucker.
Click to expand...

LMAO...

yes kid , you have single handedly proved your claims with relevant research ,applied training science to your effective routine and defeated the evil ice wizard in world of warcraft.

You must be tired after all of that ,now be a good lad - put your superman pyjamas on and hop into bed....
 
germaine91 said:
Why would you recommend more protein when he is already consuming well above what is actually needed for optimal growth?
Click to expand...

Jesus I did not realize the village idiot showed up to contradict my advice lmao.. Hey kid Go back to posting your FDA RDA's crap on the QVC Forums and leave us real men the fuck alone. Thanks :D
 
Some real bad advice about lowering your protein there, I upped my protein from 200g a day to 300g while CUTTING and started to see GAINS as a result... Now I'm hitting near 400g a day and I weigh 166lbs... This increase has had clear and measurable benefits....
 
C0LUMB0 said:
* WARNING FOR PEOPLE READING THIS THREAD * : This guy is a fucking idiot ^^^^^^^^.

germ91 is a 21 year old punk kid that gives nutrition and supplement "advice" based on his endless google searches.

He has probably never seen the inside of a gym but that minor issue will not stop him from telling you how to train , either based on some youtube videos he has looked at or a clinical study that he sniffed out on the web.

Anybody that takes this know-all kid's advice serious , is a sucker.
Click to expand...

Haha I could tell by reading post that something was messed up. Lmfao. Thanks for looking out bro!


Sent from my iPhone using EliteFitness app
 
MattJS said:
Some real bad advice about lowering your protein there, I upped my protein from 200g a day to 300g while CUTTING and started to see GAINS as a result... Now I'm hitting near 400g a day and I weigh 166lbs... This increase has had clear and measurable benefits....
Click to expand...

Yeah I figured after reading all the other threads that he was posting on that everything he had to say was complete bull. I'll prob try to get mine up to 300g a day
 
Post #18 from NeedtogetAAS has pretty much the perfect advice. The only things I would add to what he said are the following:

1. Most grocery stores now you can get really lean beef - 96/4 ground or really lean cuts for steaks - and adding in some of that to your diet listed above will add some variety to your protein intake. Different proteins have different amino makeups so variety will help ensure balance. It will also help you avoid getting tired of eating the same things over and over.

2. Many people disagree because they aren't a fan of dairy products (I think Steve for example doesn't agree with humans drinking cow milk) and I can respect their views, but when I was going through my early muscle building stages I found non-fat dairy to be a cheap and tasty source of protein to complement others. Low/No fat cottage cheese and nonfat greek yogurt are great sources of protein and the latter can be used as a base for a lot of things. I use one cup of Fage nonfat greek yogurt with one scoope of NTBM's whey protein (ice cream sandwich but any flavor will work) and some splenda and put it in the freezer for about an hour. Will have texture of ice cream, satisfy sweet tooth and has 250 calories with 45 grams of protein.

3. Get some oily/fatty fish in there from time to time both for the essential EFAs and for the added variety of protein. Salmon and Tuna are the most common but others are out there as well.
 
notjake11 said:
Post #18 from NeedtogetAAS has pretty much the perfect advice. The only things I would add to what he said are the following:

1. Most grocery stores now you can get really lean beef - 96/4 ground or really lean cuts for steaks - and adding in some of that to your diet listed above will add some variety to your protein intake. Different proteins have different amino makeups so variety will help ensure balance. It will also help you avoid getting tired of eating the same things over and over.

2. Many people disagree because they aren't a fan of dairy products (I think Steve for example doesn't agree with humans drinking cow milk) and I can respect their views, but when I was going through my early muscle building stages I found non-fat dairy to be a cheap and tasty source of protein to complement others. Low/No fat cottage cheese and nonfat greek yogurt are great sources of protein and the latter can be used as a base for a lot of things. I use one cup of Fage nonfat greek yogurt with one scoope of NTBM's whey protein (ice cream sandwich but any flavor will work) and some splenda and put it in the freezer for about an hour. Will have texture of ice cream, satisfy sweet tooth and has 250 calories with 45 grams of protein.

3. Get some oily/fatty fish in there from time to time both for the essential EFAs and for the added variety of protein. Salmon and Tuna are the most common but others are out there as well.
Click to expand...

Is it just me or is the needtobuildmuscle website not working? I can't manage to get it to load at all.
 
MattJS said:
Some real bad advice about lowering your protein there, I upped my protein from 200g a day to 300g while CUTTING and started to see GAINS as a result... Now I'm hitting near 400g a day and I weigh 166lbs... This increase has had clear and measurable benefits....
Click to expand...

And you can site all the FDA websites you want but results speak for themselves. Good job bro :biggrin:
 
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