diet help

[james9934]

well for those of you that read my last post everyone told me to get my cals up

for those of you that didnt, i'll recap real quick
i lost 20 pounds FAST when i moved to germany because of terrible diet/lack of food

i fianlly joined a gym in may, found a grocery store that i like and ordered some protein powder (Body Attack 3-XT) from a german website.

Keep in mind that im at 166 right now on a 6'1 frame and my best case scenario is that im at 190 in a year

i need help with my diet because ive never formally structured one around a bulk cycle, i just ate what i wanted and drank protein shakes after work outs.


Breakfast 5:15-5:30am
2 eggs - fried
2 slices of cheese
4 slices of Meat
2 Bread Rolls
lots of hot sauce because life is better with hot sauce
1 big bowl of cereal
calories 825
protein 45
carbs 64
fat 38
(not including the low fat meat, cheese, bread or hot sacue)

Snack 9:15
1 chocolate snack bar
1 peanutbutter snack bar
sometimes an orange or a granny smith if i get some
231
4.7
30
10.1
(not including fruit)

Lunch 12
1 can of tuna
1 spoonful of low fat miracle whip
1 spoonful of hot mustard
2 small pickles - chopped
wheat bread
1 protein shake
445
68.9
28.4
6.2
(not including bread, mustard, pickles, miracle whip)

Midday snack 3:45
1 strawberry yogurt
little bit of peanut butter
303
11.37
22
19


Dinner 6pm
1 large bowl of pasta and red sauce
sausage if I have some cooked
700
23
143.6
4
(not including red sauce or sausage)


Work out 8pm
1 liter of water or gatorade
after work out 1 multi vitamin
1 protein shake
338
43.9
28.4
5.4


totals
calories - 2842
protein -196.87
carbs - 316.4
fat - 82.7



so what can i add that doesnt really involve "prep time"? i have a microwave and 2 cooking eyes.. hey what did you expect? i live in a 40 sqaure meter apartment on the 3rd story of a 100 year old house, welcome to europe!



Thanks for the help,
James

 

[littleb]

this is not my area, (diet) so wait till a few of the bros answer, but you could throw in one or two more protein shakes i believe you were at about 196g for the day, plus it would up cals a bit (whole food is better) but in your situation its better then nothing.

 

[james9934]

what kind of whole foods? i guess chicken is a staple around here but the prep is what would kill me i think.




anyone have some ideas?





Thanks,
James

 

[Mr.X]

wrong forum

 

[james9934]

absolutly i agree with you 100%.. ok well maybe 80% the cereal isnt some sugary junk, its a musli cereal and i got it out of the health food section, dried fruit, nuts, oats etc. no "choco flakes" or whatever nonsense here.


really? toss the yogurt? alright thats fine

and the chocolate i can get rid of but what can go in its place? im on my feet from 6am to 3:30pm at work.. i take a 15 min nap on my 15 min break at 9:15 because im always exhausted.. im usually in bed by 9 or 9:30pm to try and get 8 hours of sleep. chocolate or caffeine usually help.


i posted what i ate so someone with better knowledge than myself could tear it apart and guide me in the right direction.. i spent about an hour making a spreadsheet of all the carbs cals fats and protein in everything i had. i obviously need to get my calories up to 4000? a day, im only about 3000 right now, protein needs to go up to (166x1.5) 250g per day, im at 196-200 currently. fat needs to come down maybe more 20g?


im looking for ways to get those numbers from real food and then figuring out ways to get them to work for my 2 breaks.

i dont want you to spend like 3 hours on it, thats my job, i just wanted a little help so i would know how to better spend my 3 hours.



thanks,
James

 

[pintoca]

James,

where in Germany are you based? do you know if there is a Walmart close by?

I can also send you some links to the e-store where I buy my whey, etc. Concerning your diet... well, personally, I believe a Clean Bulk is simply eating the same foodsy you have while cutting, but in larger portions... meaning, that I see no place for candy bars or regular fats... In other words, for me, bulking is not a license to eat as you pleas... unless you are an extremely hard gainer.

The point of bulking is:

1. To eat enough protein to build new muscle
2. To eat enough carbs to fuel your INTENSE workouts

As a general rule, I'd rather have good EFAs (flay, salmon, nuts, etc) than regular fats, wheter bulking or cutting.

I did a short bulking pause and all I did was:

1. Eat more chicken breast and tuna
2. Eat more whole wherat bread and whole wheat cereal
3. Eat more oats
4. Drink more milk

I didn't really add anthing new to the diet, just ate more of the regular things... then again, if this works for you, and by that I mean, you gain weight without gaining TOO MUCH fat, then it is fine, but if you see yourself gaining too much fat, try leaning-out the food choices.

 

[james9934]

i think im about 20 mins from the closest walmart in wuppertal.. so thats a little too far for food or else id be going there for everything.. kaufpark and aldi arent bad so i'll stick with them..

i want to stay around the same fat% - 18% until i get to about 195 pounds(time frame? year and a half possibly?) and then cut to get down to 180 and much lower BF%


how did you prepare your chicken breast? im already eating tuna everyday, and i was thinking about a weight gainer for those extra calories im missing when im at work


do i need to worry about insulin spikes and glycogen or whatever.. or am i just supposed to eat clean, but eat my ass off.. my work out schedule is Monday(chest, biceps) Wednesday(back, triceps) Thursday(shoulders, abs) and Friday(legs)


i do want to go about this the right way so im open to any suggestions.. thanks

James