a lot of help with my diet

[ddmartin1003]

I need a lot of help with my diet i was eating low cal to lose a lot of fat that i had and now need to up my cals im looking to get to 2000 cals but am having trouble figuring out where to put them i would app all the help i can get

meal 1
1/2 cup oatmeal w 25g whey

w/o

meal 2
1/2 cup oatmeal 20g whey
1/2 hour later 20g cessin?


meal 3
1 can tuna
spinich
apple


meal4
protien bar
carb sense


meal5

6 oz turkey(white meat)

2 cups broc.
tablespoon natty pb


meal 6
30 g cessin protien

could i eat a bagel post w/o or would that increase fat gain

i try to eat lo gi and sunday i do a refeed of like 300 carbs

 

[ddmartin1003]

by the way

im 145 lbs

 

[theoak01]

are you looking to bulk? if you are and dont want to add fat look at the diet I have under my thread called "a clean bulk" good for your size to def pack on huge weight

 

[ddmartin1003]

i want to bulk but i dont want to gain fat it took me a year to lose all the fat i lost i lost over 50 lbs fat and am currently at 5% dont know if i need more f or carbs and at what meals

 

[theoak01]

id say add a little more carbs and get some healthy fats in there,protein seems decent maybe add 30 grams more

 

[ddmartin1003]

thanks

 

[Mr.X]

I'm in bold

meal 1
1/2 cup oatmeal w 25g whey
increase to 1 cup of oatmeal, drop whey, add 3 egg whites and 3 whole eggs, add 1tbsp. all natural peanut butter

w/o

meal 2
1/2 cup oatmeal 20g whey
1/2 hour later 20g cessin?
look at meal 1, do the same
don't do too much protein every 1/2 hrs, just not feasible


meal 3
1 can tuna
spinich
apple
drop apple, add 1 large YAM, add 1 tbsp. all natural canola mayo, add 2 cups green veggies w/ spin.


meal4
protien bar
carb sense
drop both; get a protein mix from www.proteinfactory.com
40%caseinate/40%egg/20% whey protein
30g of that
30g maltodextrin (PF too)
2tbsp. honey
I'm assuming this is pre or post workout


meal5

6 oz turkey(white meat)

2 cups broc.
tablespoon natty pb
1 large sweet potatoe


meal 6
30 g cessin protien
use the protein mix I outline, 40g protein, 2 tbsp. all natural peanut butter, 20g psyllium husk fiber
www.beyond-a-century.com
for fiber

i try to eat lo gi and sunday i do a refeed of like 300 carbs that's a good way to go: refeed= 60%carbs/30%protein/10%fat

Mr.X

 

[ddmartin1003]

Thanks now should i slowly work up to that amount of food?

Also should i lower carbs on non training days?

 

[Mr.X]

Thanks now should i slowly work up to that amount of food?
not much food, you can do 1/2 for now and just go from there next week

Also should i lower carbs on non training days? you can drop the postW shake on non-training days

Mr.X