Current Diet

[YoungIntricateMuscle]

This is my current daily diet except for cheat day after every 6 consecutive days i follow the diet, usually sunday (morning pancakes baby), I'm 138 pounds at 5ft7 and narrow shoulder ectomorph frame, 16 years old, and 10.7% bodyfat. My max 1 rep bench is 145. I have been mass dieting with this program for the past 4 weeks straight and only gained 3 pounds of muscle. I only have 4 weeks left untill summer vacation uncluding this week and my goal weight again by the end of these 8 weeks is 12 pounds of muscle mass with a starting weight of 135. I only gained 3 pounds at end of week four, but that just means i have to gain 2 pounds of muscle at the end of each upcoming week to meet my goal and get to 147 pounds.

g=grams of protein
Meal 1 – 29g – 7:00 am
4 boiled eggs – 24g
1 serving oatmeal – 5g

Meal 2 – 25g – 10:30 am
1 slice multigrain bread – 5g
3 ounce oven roasted healthy choice turkey breast – 15g
Monterey Jack cheese – 5g
w/ lettuce and a thin slice of tomato

Meal 3 – 35g – 12:00 pm
5 ounce Breaded Fried/Baked Chicken Breast Strips – 35g
Or
Can of tuna in water with lemon squeezed and cracked pepper – 35g

Meal 4 – pre-workout – 24g – 3:00pm
1 serving Bipro with oatmeal powder – 24g

Basketball - 3:00pm-4:30pm
Workout – 4:30pm- 5:30pm

Meal 5 – after-workout – 20g – 5:30pm
1 serving Bipro with 25g dextrose and 25g maltodextrin – 20g

Meal 6 – 55g - 7:00pm
7 ounces steak/lamb/flounder/tilapia/chicken -50g
Buckwheat/Brown Rice – 5g
Broccoli/Asparagus/tomatoe and cucumber salad

Meal 7 – 55g -
7 ounces steak/lamb/flounder/tilapia/chicken
Buckwheat/Brown Rice – 5g
Broccoli/Asparagus

Meal 8 –
Low fat Cottage Cheese or Low fat Farmer’s Cheese – 15g

Daily Total – 254g of protein

I try to keep carbs low averaging total at 170g and lately i haven't been doing my oatmeal powder for preworkout because i end up chewing my protein shake. I guees I'm ok with fats since i cook in olive oil. I have udo's choice flax blend, but don't use it. I plan to use organic coconut oil instead for mct's and extra calories even though its expensive. Flax never really helped noticebly.

Any changes or comments to my diet? Thank you.


Current Workout - 45 minute workout session

Sun. - Rest (diet cheat day)
Mon. - Chest - 4 sets (weight increase on each set) bench press , 1 set bench press burnout, and 1 set incline dumbell flies for isolation and 5 sets of dips to max
Tues. - Shoulders and Abs - 4 sets (weight increase on each set)dumbell shoulder press, 1 set dumbell shoulder press burnout, 1 set lateral rises, 3 supersets of shrugs
Weds. - Legs
Quads-
4 sets (weight increase on each set) sqauts, 1 burnout set squats, and 1 set leg extension
Hams -
4 sets (weight increase on each set) straight legs, 1 set burnout straight leg, and 1 set leg reverse curls
Calves - 3 strip sets on seated machine
Thurs. - Biceps, triceps, and abs
Biceps
2 sets Barbell Curl - 6 reps
2 sets Inclined Curl - 6 reps
2 sets Preacher Curl - 6 reps
2 sets of Chin-Ups - as many as possible
Triceps
Triceps Rope Pressdown, 2 sets of 4-6 reps
One Arm Triceps Extension, 2 sets of 4-6 reps (each arm)
Skull Crushers, 2 sets of 4-6 reps
Kickbacks, 2 sets of 4-6 reps (each arm)

Friday - Back and Abs
5 sets wide grips pullups to max, 4 sets (weight increase on each set) of dumbell rows, 1 set row burnout, and 3 strip sets of lat pulldowns
Sat. - Rest

 

[poysyn]

what is your reasoning for limiting carbs on a bulk? need way more carbs

 

[Sassy69]

Can you add in the amount of carbs & fats as well to your diet? Then we can start talking about your macronutrient ratios. You can use an online food counts program like www.fitday.com (free online account - LOTS of people use it here).

Like poysyn said -- need the carbs. Proteins, fats & carbs have a place in a diet -- protein to provide the stuff to build muscle, but carbs to provide the energy to build the muscle. You can afford to have the extra. Your sooo still coming into the height of your natural testosterone production and even if you do happen to gain a little bit of extra bodyfat on that bulker, you should be able to dump that really fast with just a small down adjustment w/ the carbs after you've gotten to where you want w/ the bulker. It is VERY HARD to build muscle but reduce bodyfat at the same time. The two goals conflict with each other and then you end up not getting what you are after.

 

[obiwan9962]

geez how old are you?
16?
damn man who designed your meal plan?
that is way beyond most peeps your age

hmm i agree you need more carbs if you are bulking
but i a good amount of dairy which does add to the carbs but adds to the sodium levels
not knowing how much veggies you are consuming i can't figure your complex carbs figures
other than that meal one eliminate all but one yolk
meal three include a salad and a complex carb such as a sweet potato
before meal 4 say in class have some hi fiber crackers such are rye crackers or bowel buddies say 30 minutes before then you can skip the oatmeal powder at meal 4 and you are not starved by meal 6

 

[YoungIntricateMuscle]

thank you for the quick replies. Obiwan, i designed it myself after 9 months of failing to stay on a mass diet for more then one week and lots of researching. The problem with the carbs is that meal 2 and meal 3 i eat in school and i am very limited on what i can bring to school. Meal 2 i eat in class so it has to be like a sandwich and meal 3 i eat in the lunchroom. I end school at 2:30pm and walk straight to the gym. The gym is right next to the mall so sometimes i have a 9nth meal from subway. I end up having to fool around and play basketball untill 4:30 (as to not overtrain) to start my workout and stop working out at 5:30 when my mom could pick me up.

What would be some other carb suggestions for meal 3? Will 2 slices of whole grain bread cut it? I think the best idea is to do the cut up yam with the tuna with some olive oil for flavor and fatty acid intake. It has to taste good too and be convient because i may be saying, yea great idea yams and tuna, but i might end up not every boiling the yams and cutting them ahead of time. Thanks again. I'll think about what i can do for carbs. Any further help apreciated.

For meal 3, i may take your advices and start boiling some sweet potatoes the night before and chopping them in with either the can of tuna or chicken strips. Wholewheat pasta would have been nice for meal 3 but there its very tedious to bring to school.

Obiwan, you think there will be good rye/wheat crackers made with no hyrdronated oils actaully made out of whole wheat? If there are then i would definitely use them because i like crackers, but i still think that they are not as slow acting as another carb source.

 

[obiwan9962]

why boil the sweet potatoes
nuke em
or buy alot and roast/bbq them all at once and keep in the frig
check your labels for the crackers
and check the diabetic sections for other alternatives
also check with your cylliac (gluten-free) society for alternatives
other good choices you can eat out of hand are nuts
high in carbs good fats protiens and fiber
there is also soynuts
brown rice crackers
splet crackers
may also want to look at things like apples
lots of fibers and good carbs and vitamins
some of my faves are dried cranberries, apricots, and blueberries
make your own trailmix with nuts, rolled oats and some dried fruit
stay away from dried figs and dates the sugar content will kill ya
instead of a thin slice of tomato go with a thick slice the health benes outweigh the carbs

a alternative to meal 3 could be tabouli which is a salad of tomatoes onions garlic cracked wheat mint parsely and you can add chicken to it and have it in one container
easy to eat

 

[YoungIntricateMuscle]

thanks obiwan, what would be a good recipe for canned tuna? It can't have onions because the sodium of the tuna plus the bitter smelling onions makes me feel sick. I tried yellow mustard. It was good for a while, but becomes nasuaeting after a while. I will definitely start putting salad leaves with the tuna.

 

[obiwan9962]

thanks obiwan, what would be a good recipe for canned tuna? It can't have onions because the sodium of the tuna plus the bitter smelling onions makes me feel sick. I tried yellow mustard. It was good for a while, but becomes nasuaeting after a while. I will definitely start putting salad leaves with the tuna.

depends on your access to refrigeration
but try some lo fat or regular salad dressings like italian or greek
if you like spicy you can do a japanese wasabi dressing
i love thai red curry and mayo
ever try green onions?
instead of yellow mustard try real dijon mustard or grainy mustard
once in while make a greek salad and toss it in

 

[FFQuads]

thanks obiwan, what would be a good recipe for canned tuna? It can't have onions because the sodium of the tuna plus the bitter smelling onions makes me feel sick. I tried yellow mustard. It was good for a while, but becomes nasuaeting after a while. I will definitely start putting salad leaves with the tuna.

Eating is not for enjoyment...........purpose....

Put some water in your mouth and hold your breath. It will go down just fine!!

 

[YoungIntricateMuscle]

true...but not after 4 weeks.....im really thinking of bringing in boiled or roasted beef to school instead of the tuna, but its more expensive and more work. I may just boil 1.5 pounds and eat .5 pound of beef 3 days straight instead of a can of tuna leaving just 2 tuna days. This will bring 55 grams of protein instead of the 35 grams in the can of tuna. Get them creatine levels up naturally too.

In my country, Russia we eat a lot of boiled lamb and beef. One person would eat up to 2-3 pounds in one long 2 hours sitting with like 4 tomatoes, 5 whole cucumbers, and 5 whole pickels. That is southern russia where they don't eat things like borsht or pork. Barbequing lamb is almost a daily a thing. My grandpa is a chef and he invites up to 20 people everyday to eat and drink vodka. I usaully stay with my grandpa for 6 weeks in Russia and we go to the bazaar early in the morning and buy up to 15 pounds of fresh beef or lamb and 20 pounds of vegetables, haggling out prices and picking the best. It is the best place to bulk up.