CRiTiQUE MY PLANNED DIET TO HIT 200lbs from 151lbs CURRENTLY

[FORTUNE]

i am wondering if this would be an acceptable diet to hit 200lbs from current 151 at 6foot 3 (pathetic)? ectomorph, hard gainer, high metabolism
age: 21

meal 1:

3 omega3 large eggs POACHED (fried in butter on occasion)
1 bowl vector cereal (i heard somewhere cold breakfast cereals are "physique killers" is this true)
1 bannana (for potassium and because they make you happy by releasing endorphins[?])

meal 2: Mammoth2500 shake (970cals 50g protein)
w/ 2% milk not water

meal 3: LUNCH. 1 can campbells mushroom soup made with 2% milk. small sandwich with deli meat. OR large quiznos sandwich (mesquite chicken) OR few pieces of KFC white meat chicken (toonie tuesdays)

meal 4: Mammoth2500 shake (970cals 50g protein)
w/ 2% milk not water

meal 5: DINNER. 1 large/medium piece of meat. lean boneless skinless chicken breat or filet mignion/high quality beef or ostrich/cornish game hen (diced)
+ small salad w/ranch dressing
+ vegetables (when possible i gotta get more in me lol)
+ 1% cottage cheese (for protein)

WORKOUT 1 hour (small bit of cottage cheese again beforehand for protein release during workout)

+ eucaliptis steam room (12mins) to remove toxins from body
(i smoke a lot of weed however i will be using a vapourizer almost exclusivly soon for health benefit to lungs, hacking cough is not cool)

post workout: SEPERATE (not the mammoth 2500)
WHEY ISOLATE strawberry shake +dextrose AND maltodextrin (<-what exactly does this do, i see ppl doing it pwo)

+ PLENTY of water throughout the day, espeicially before, during and after the workout. 4-5 litres is appropriate?

+ will be adding an amino acid gelcaps (whenever they are recommened)

+ using no2 pills (max 9 per day i usually only take 6 per day 3 at lunch and 3 in the cottage cheese before working out)

+multivitamin (gotta get a better quality one, shitty ones from zellers now)

meal 6: (30 min before bed<- is this the right time)

Mammoth2500 shake (970cals 50g protein)
with 2% milk

+some more water
+8.5 hours REM sleep in dark cold room



current stats:
6foot3
151lbs
SKINNY BITCH!!!

the shakes give me 2910 cals, of which i usually have a defeciency, im not a pro bb i have school all day 3 days of the week and a weird sleep schedule sometime unfortaunly, however i will try to remedy this as much as possible. getting to sleep at 5:30 am wastes the next day,shitty.

with the extra food i will no question be over 4200 cals and more likely near 4700 although i dont have consistant lunches or dinners. the 3 shakes a day will be consistant, the sleep in a dark cold room will be consistant, and the workouts i go hard 4-5 days a week, deadlifts, squats, benchpresses, compound movements are key ive studied my training and keep it intense. might try some caffeine before the workouts also to get me super pumped.

my question is, will this diet help me hit 200lbs natural, and will i get weird shits/be shitting all day?

thanks to all who have helped me grow and learn on this site i started out at 127 lbs a loong time ago but have been stuck around this weight (151lbs) for a while. this is my plan , any advise is appreciated, please no flames i know im skinny. i thinki can worry about getting shredded/low bf after i bulk on the muscle/weight, as i am an ectomorph with a high metabolism ("hard gainer")

thanks bors much love!!

 

[lacoste]

meal 3 skip the soup and make it a lean meat with rice or sweet potato. Your getting a lot of calories from shakes, whole food is better, but getting calories in is the most important. Meal 5, your bulking so drop the salad keep the veggies and add some complex carbs (rice,sweet potato). I would take in some carbs with the pre-workout meal something slow digesting like oatmeal. And your last meal should be real food but some thing is better than nothing. And sorry to jump around but your first meal, make it mainly all egg whites and then one whole egg like 5 whites one whole and then skip the cold cereal have some oatmeal and blueberries. I dont know what your eating now but ease into this adding a little bit at a time, if jump right in your gonna feel like shit. Hope this helps.

 

[JKurz1]

Diet Pretty Much Sucks..........sorry, And Not Meaning To Offend.....do Some Reseach On Bulking Up Cleanly.....mamoth Shakes, Soups, Quiznos, Cereal = Junk

Opt For Good Veggies, Oats, Yams, Sweet Potatoes, Brown Rice And Meats...lots Of Lean Meats..........plus Some Efa's.....oils, Nuts, Etc......

 

[Cynical Simian]

Diet Pretty Much Sucks..........sorry, And Not Meaning To Offend.....do Some Reseach On Bulking Up Cleanly.....mamoth Shakes, Soups, Quiznos, Cereal = Junk

Opt For Good Veggies, Oats, Yams, Sweet Potatoes, Brown Rice And Meats...lots Of Lean Meats..........plus Some Efa's.....oils, Nuts, Etc......

Yup. You might be able to gain 50 pounds that diet, but you probably wouldn't be happy with the form of quite a bit of that weight. This post from a thread a few days ago has a good list of healthy foods:

http://www.elitefitness.com/forum/showpost.php?p=5627036&postcount=3

 

[jstrick2]

Diet Pretty Much Sucks..........sorry, And Not Meaning To Offend.....do Some Reseach On Bulking Up Cleanly.....mamoth Shakes, Soups, Quiznos, Cereal = Junk

Opt For Good Veggies, Oats, Yams, Sweet Potatoes, Brown Rice And Meats...lots Of Lean Meats..........plus Some Efa's.....oils, Nuts, Etc......

Agreed.... thats one seriously facked up diet.

You will add some WEIGHT... thats for sure... 75% of it being fat

 

[FORTUNE]

ok thanks a shitload. i NEED someone to tell me the diet is "shit" haha.

so gonna drop the soup and replace with sweet potato and also have another sweet potato pre-workout for complex carb release with some "OATS"

specific question: what form of oats, maybe this is stupid but is oatmeal a good form?

also when during the day should i take the multivitamin. before bed or with breakfast. im already going to be taking a lot of other pills like no2 to incease the workout intensity/whatever it does exactly.

also WHEN during the day would i take amino acid gelcaps (to provide a full spectrum of amino acids)

THANKS and jkurz1 i checked out that list of foods thanks.

 

[FORTUNE]

cynical simian ok i checked out that food list in velvetts post, but its for "dieting" ...what gives

by the way, i a diet that jkurz would take a shit on me for right now, i maintain my weight on it, yet have a low bf and look very ripped, howevr i dont weigh a lot. please remember i am an ectomorph with high metabolism. i have recieved SUCH conflicting advice on this board , i dont know what to do. some tell me eat everything in sight. others say the mammoth shakes will be terrible for diet other say they will be crucial. as a student i simply dont know if i can hit the high calorie #'s on a consistant daily basis to keep gaining.
mr. X told me to add psycillium husk fiber as well.

confused.... i want to bulk, but im thinking it doesnt need to be "ulra-clean bulking" i mean people im trying to gain a monstrous amount of weight here like change my whole body, not gain 10-15 vanity pounds. and yes i want it to be as much muscle as possible , anyways can somebody asit me with more speciics. i now see the value of carbs PRE and POST workout.

whats the final call on the 3 mammoth shakes a day = 2910 cals +150g's protein.

this is the list from velvett's ("dieting"??) post#3 on the link you provided above

oatmeal
cream of wheat
potato
sweet potato/yams
rice brown/white
cottage cheese (this doesn't work for everyone)
all green veggies
peppers (red yellow too)
eggs
egg white protein powder
whey protien powder
pea protein powder
chicken/turkey
fish
pork
lean beef
eggs


PLEASE help me clear shit up, ive been trying to figure out a diet for years (literally)

thanksall

 

[Cynical Simian]

cynical simian ok i checked out that food list in velvetts post, but its for "dieting" ...what gives

whats the final call on the 3 mammoth shakes a day = 2910 cals +150g's protein.

The difference between clean bulking and cutting diets isn't the types of foods, it's their quantity.

Nobody's saying that your diet has to be 100% clean to get good results, but every little improvement helps. So, for example, finding a way to get those calories from healthy, preferably whole-food sources would be a better option than the shakes.

 

[FORTUNE]

ok kian just pretty much set me straight holy shit this uy is VERY THOROUGH, here's the important part of what he PM'ed me

Before you go changing your diet and adding supplements, it is necessary to first find out what your current nutritional intake is like, what you actually need, and if it is lacking in any areas. I think that you will find that your numbers are way out.

Calculate your BMR to use as a reference point for the beginning of your new routine. This value is how many calories your body requires on a daily basis at a resting position.

Basic Metabolc Rate (BMR):
Adult Male:
BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Use your BMR to determine your daily caloric needs:
sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

The above values are how many calories your body requires on a daily basis to maintain your current weight at the specified level of activity. To increase your bodyweight, increase your caloric intake by a further 500 calories per day (3500 total caloric increase over the span of a week). This will result in an increase of one pound (minimum) in bodyweight per week. Aim for increases of 1-2 lbs. per week to keep your BFP (body fat percentage) under control. If you just select random numbers in terms of calories that you 'think' you should be consuming then it is very easy for your BFP to get out of control. The cleaner you keep your bulking cycle, the easier it will be to cut and define all your hard work later on.

Caloric Equivalents:
one gram of protein = 4 calories
one gram of carbs = 4 calories
one gram of fat = 9 calories

The Mammoth2500 weight gainer will definitely give you alot of calories all at once but you need to determine if you actually need this. I would prefer to see people use real foods and if they must use a weight gainer or MRP (meal replacement powder) then the caloric serving should be under 600 calories. If you are going to use this particular product, then your overall nutritional intake will need to be tight to reflect the high sugar(s) content and your trianing will need to be intense.

Your protein intake should be at a level of one gram per pound of lean body mass. You can increase this to 1.5 g/lb. LBM if your training is intense. Carbohydrates should come from complex, low to moderate glycemic rated, sources (ie: whole wheat pastas, whole grains, oats, high fibre vegetables/fruits, etc). These will ensure that your blood sugar levels will remain constant throughout the day. Try to minimise your saturated fat intake. Although fats are important to the daily functioning of your body, most western diets are too high in fats. Avoid trans and hydrogenated fats completely. Try to ensure that you have some food in you at all times to establish a uniform metabolic rate and maintain optimum growth patterns. Get into the habit, if your aren't already, of reading the nutritional panels on everything instead of the info they put on the front of products. This includes supplements as their statements can be very misleading.

If your rate of progress slows down then consider these options:
increase your calorice intake but maintain your level of physical activity
maintain your calorice intake but decrease your level of physical activity
increase your calorice intake and decrease your level of physical activity

Some other points from your posted questions:
Some soups are very high in sodium so watch your overall intake.
Deli meats, unless they are taken from fresh cuts, will be high in sodium, fat and nitrates with the possiblity of added water for increased product volume.
KFC chicken is deep-fried and so will be very high in saturated fat.
If you are using a steam room immediately after your workout then make sure you keep your self hydrated at all times.
If you are really committed to achieving a healthy physique then all drug use will have to be stopped.
Make sure the protein supplement you are using PWO is a high quality source and is infact a protein supplement and not a weight gainer. Try to put your money towards any of the following sources: Bioactive Whey Fraction, Cross Flow Microfiltration Whey Isolate, Ion-exchanged Whey Isolate, Whey Isolate. (again, read the labels closely)
The destrose and maltodextrin are simple sugars which will cause a rapid increase in blood sugar levels and an insulin spike. If growth hormone levels are high and insulin levels are high, insulin-like growth factors (IGFs) will increase. IGF's are responsible for anabolic growth in muscle tissue. PWO (post work-out) is when they are best utilised.
The addition of amino acid supplements is not necessary as you will be getting a full amino acid profile from your protein/weight gainer and real food sources.
If you are going to use a hemodilator type supplement (NO2) then watch your intake of L-arginine. High levels may make you experience lightheadedness, dizzyness, and/or headaches. L-arginine will be found in your foods as well as your protein/weight gain powders and your amino acid supplements which you will not be taking now, right, lol
You will also need to know if your current nutritional intake is deficient of any vitamins or minerals before you start using a multi-vitamin. Some vitamin/mineral supplements on the market right now shouldn't be as the contents of the serving size is far too high (well over the RDA) for daily consumption. This can inturn lead to other problems, some of them serious.
Try and establish a better sleeping pattern for yourself. It is not necessary to sleep in a dark, cold room. It is more important that you sleep in a comfortable environment and for a full 8-9 hours each night. If you don't allow yourself sufficient sleep and at a set pattern, then your development will be restricted.
Make sure your water intake is high and that your potassium and sodium intake levels are balanced if you plan on supplementing with caffeine as it acts as a diuretic. It is more suited to a cutting cylce, if used at all.
Any significant change to a diet will have an affect on your digestion. You may experience diarrhea or constipation in the initial stages. This should gradually clear up. You may also experience high levels of gas, so say goodbye to a few close friends for awhile.
Limit any cardiovascular activity to just warming up your muscles prior to exercising while you are bulking.
Mr. X is still around. He has a great deal of information to share but it is more targeted towards experienced trainers. Just PM him if you need specific advice.

 

[FORTUNE]

updated:

caloric maintenance = 2947.2 cals per day to maintain 151 at slightly above kian's "moderatly active (1.55) = 1842 x 1.6

definitly above moderatly active however not yet at 1.725 "very active" category

also kian says to go for a goal of 1-2 pounds increase per week = max gains of 8lbs per month to avoid too much fat gain. at this rate would take 6 solid months to gain 48 lbs and hit 199 lbs in a (hopefully) somewhat clean manner.

thanks kian and everyone for the solid advice. now i just need to get the exact foods down and get er done. still many q's to bombard you all with im sure, will keep you all updated and gota get a plat soon.

estimated body fat %: 9% ( i know estimates are not helpful, i need calipers to do this properly im assuming...i can see 6 pack on my stomach and serratus ripped all muscles ripped, but overall mass pathetic....hehe)


later!