diet suggestions - need more calories.

[nineoneone]

I am sorry for the long post, but I need help and suggestions too...

Meal one
1/2 cup oats
1 tbsp nat. pb
2 egg whites


Meal two
canned chicken
1 tbsp ff mayo
2 ww slices bread

Meal three
chicken breast or turkey burger (1% fat)
1 cup brocolli
3- egg whites

Meal four
chicken breast
3 egg whites here too

Meal five
3 egg whites
1 slice ff cheese


Meal six - post workout
1/4 cup oats - (no pb)
2 egg whites

I just started cardio in the morning 3 times a week

Here is the breakdown to the diet I posted
1450.8 Calories
90 Carbs
28.2 Fat
160.1 Protein


How does this sound? are these numbers going to work considering what my goals are?

 

[skydancer]

You haven't stated what your goals are or your current stats but here are some ideas....

Add more fibrous veggies to several meals, add more grains like barley or starchy veggies at the earlier meals like yams and legumes, add protein powder to supplement your protein intake, possibly add more fat from flax or some other 'good' fat.

 

[maxb01]

'add protein powder'???

The bloke already eats 4 CHICKEN BREASTS A DAY!!!!

 

[skydancer]

He asked if he "could', of course he could, depending on his goals, which aren't stated.

 

[nineoneone]

I am a female...

First I'd like to say that I am a WOMEN!!! Thanks anyways..my goals are to loose bf and obviously gain muscle w/out the aid of steroids...

 

[dEgeNeRaTe8211]

You still need to post some more info. We got your goals down. Give us your height, weight, age, measurements, percentages, etc.
But I can tell you now that the calories you want to add should be more fat cals and more protein.
But post more info, you'll get more help.

~dE

 

[nineoneone]

26 years old
144 lbs
5'5" tall
been lifting regularily meaning daily and as heavy as i can for 4 months
do cardio 2-3 times a week for 20-30 minutes

 

[keiko]

Go to the women's board and read WarLobo's post When 30 + 30 does not... and you'll see why upping your cardio will make a lot of difference. If you're a beginner, you can build muscle and burn fat at the sme time, but alas, otherwise, it won't work.

I'd say you need more fats and high-fiber veggies. Lifting daily doesn't give you enough time to rest to grow,and if your muscles can't grow, all your chicken breast protein is turning into costly glucose, which isn't getting burnt off.

 

[maxb01]

protein turning into glucose

Can I ask you something about the last thing you said?

Lots of people say to drink plain protein after morning cardio and later have a complete meal.
But, won't drinking plain protein after a morning cardio make it turn to glucose? I'm taking Pure whey, by Prolab. It has got 6g of carbs for 22g protein. Do you think that's enough to avoid that?

 

[BigAndy69]

The problem is that there is glucose in your muscles. Weight training depletes these stores and that's why high carb intake is needed.

Unfortunately, I'm not really an expert when it comes to cardio, but I'll tell you that cardio can burn muscle. That's why people "trick" the body by eating high amounts of protein. Well, I guess that wasn't much of an explanation.

 

[bignate73]

regarding post workout

protein is important but make sure you get in a simper carbohydrate source to replenish your glycogen supplies. otherwise as was said earlier, your protein just becomes an expensive energy source.

i believe i read that a 4:1 carb/protein ratio is ideal for post workout, followed by a regular meal about an hour later.

 

[maxb01]

Yes, but what about the post cardio?

 

[skydancer]

nineoneone - ooppsy - sorry about the confusion on your gender. Some times its hard to tell with handles....

You definately need to eat more...a LOT more if you are trying to build muscle....I'd aim for at least the 2000-2300 range if you are lifting heavy as often as you say. If you are not supplying your body with nutrients to build on, you are wasting your efforts in the gym. I saw great results w/out a/s eating good clean food in large amounts. I'm about your height too.

 

[Digital Ronin]

nineoneone, you definatly have to increase your cardio. I know that it can be a pain to jump on the treadmill 5 or 6 days a week, but 20-30 minutes isn't even enough to get to the fat burning stage. (Someone correct me if I'm wrong)

If you're really having a problem with it, start by doing cardio 5 days a week and go for 30 mins. Then the next week go up 5, 10 or 15 minutes. Keep doing this until you reach an hour a day.

Also, do your cardio in the morning on an empty stomach and add 2-3 egg whites with 1 yolk to your breakfast...

 

[nineoneone]

2000-2300 CALORIES???????????

Skydancer you have got to be kidding me!! I can't even eat 1500 calories a day. I am trying to get the 1500 mark, but can't seem to. What the heck am I suppose to eat? I am also trying to loose bodyfat remember..

 

[TAURIUS]

I think you can add more carbs, 50grams is very little, just put them in the morning. That should help satisfy you a little more. You need more fats!!! You can easily double your 30grams without too many problems. Just make sure they are EFA or mono/polyunsaturates and you'll be fine. Peanuts are great for this. And the good old protein powder!!!

You need more carbs after the cardio and protein too.

 

[nineoneone]

THANKS

I agree about needing more carbs, but fats too, I thought you want to keep one of the two low in order to loose, or are mine just to low? I really appreciate all you people halping me, you are all great! I have to say that I get more responses and help here than other boards..thanks again..

 

[nineoneone]

any advice ? please ????

ok how do these totals sound?

1537.5 calories
89.5 carbs
60.4 fats
139.62 protein

are these fats to high? I thought I would want to be around the 40 gram mark? Am I right on track or should I lower them?

 

[nineoneone]

one more frustrating thing to add

Today, for the first time since I strted to change my life with weights my FRICKEN clothes are TIGHT!!! what's up with that shit? I am bummed totally, I have just about got my diet down, as to what I should eat daily to get all my totals up there, and now my pants are tight, how frustrating....I am not even bloated, I don't think so anyways..

 

[johnny123]

how long have you been dieting since youve gotten your diet squared away?

 

[nineoneone]

I have been eating clean for some time now, just haven't been eating enough calories I found out..So, actually I am still trying to get down exactly what I should be eating, fine tune it..

 

[nineoneone]

fitness show/ bb show

Is it unrealistic to think that someone with my stats could actually participate and have a chance to win at a show that is in 4 months ? my stats are in my signature..I am at about 21%bf too....

 

[Vageta]

Just from your meal listings I'd say you need to break up your protein intake through all of your meals. Meal 1 is mostly carbs and fat with not much protein to speak of while meal 5 is also all carbs. Eating carbs alone, or carbs and fat together without protein is not a good idea. Protein will help to slow down digestion of the carbs and should be eaten at every single meal, not to mention that your first meal of the day should definately have protein because you've fasted all night and your body needs it.

Figure out your total protein needs for the day and then split it up evenly between your meals. Doesn't have to be perfect but don't go without protein on any meal.

 

[nineoneone]

Vageta

I edited my diet that I posted to reveal what I am currently eating...the diet posted now is exactly what I eat daily, I want to loose bf and get mmore defined while adding muscle obviously.. Thanks for the reply...

 

[nineoneone]

help...any suggestions..