Help me dial in my diet.....

[Ruca]

thanks in advance for any help. first and foremost i don't think that i eat enough. also, i'm not a bb so i don't care about having my diet down to a 100% science as long as it's good overall. i have a good quality in that i am non addictive and to me food is fuel. it does not bother me one bit to pass on dessert. with that being said...here are my stats, sample days meals, and foods that i like/are conveinent.


i'm 32, 6'3" and weigh 185# - 190#. a few years ago i was up to about 225 from eating like shit and not doing much. i do mixed martial arts about 3-4 times a week and have been doing so for the past year. in the past 7-8 months i have leaned out from about 200# to where i am at now. i am not lifting at all right now although i do do push ups, pull ups, sit ups, etc. i am going to get in the gym soon and would like to put on a few pounds of muscle and hover about the 190# range.

a normal day for me is......

1.oatmeal shake - 2 cups of skim milk or water, 2 scoops of on pp, 1 cup of oatmeal, banana

2.can of tuna with 2 pieces of wheat bread and a cup of low sodium v8

3.protein drink with 1 scoop and a couple spoons of anpb

4.can of tuna, a serving veggies or v8 (sometimes a grilled chicken sand from bk)

**mma class

gatorade or pedialyte w/one scoop pp

5.meat & veggie

6.12 oz of skim milk w/2 scoops of on pp before bed


i mix it up some too with eggs, turkey burgers etc. also sometimes i don't get quite as many meals in. the foods i like and are easy for me are....

-tuna
-ground turkey
-eggs
-chicken
-sandwhich meats
-salad/ greens
-sweet potatoes
-anpb
-peanuts
-wheat bread
-v8
-oatmeal

thanks again for any help on tweaking my diet.

 

[Ruca]

****crickets****

anyone else here?

 

[wlmcrae]

190x13 = 2470; 190x15=2850 so for maintenance, calories should sit there somewhere (provided you're not low metabolism), with a macro breakdown of say 40P 30C 30F. That's a baseline. Meals look OK but you'll want to put them into www.fitday.com to get your numbers. Lots of other folks on here can give more info.

 

[odoyal rulez]

seems like too much powder and not enough food to me

 

[Q54321]

what is the rule of thumb for gaining, bw * 17 cals per pound? Agree with wlmcrae, diet looks clean...follow her advice and see if your inline with cals per day to your goal. Hitting the weights with your total cals inline using wlmcrae's macro count suggestions and making the same food choices you are now should get you the extra weight you want. When your there drop the calories back to mtc levels.

yah, fitday rocks too.

 

[Ruca]

thanks...i'll have to plug it in to fit day. i know i'm fairly close to being dialed but it is nice to get opinions and suggestions on here. also...i hear you about the powder, but if it doesn't come from powder then i am not getting it and i think something is much better than nothing.

 

[YoungIntricateMuscle]

eat 2-4 eggs in the morning (with additional egg whites if hungry enough.) you need only 2 shakes, one pre-workout one after workout. Protein shakes won't keep you out of catabolism very long and efficiently like whole foods do. 2 cans of tuna seems much in one day. you will get bored with tuna really fast.

Meal Advice
1 eggs with oatmeal,
2 chicken or fish with yam/brown rice/buckwheat or turkey burger with whole grain bread
3 lean beef steak/buffalo steak with yam/brown rice/buckwheat or lean ground beef buffalo burger with whole grain bread
4 Preworkout shake - 1-3 scoops whey protein with 1-2 tbsp flax oil/anpb/cocunut oil/extra virgin olive oil
5 postworkout shake - 1-3 scoops whey protein with 4-8 tbsp dextrose
6 tuna/turkey breast or nonfat cottage cheese
with almonds/peanuts/anpb/extra virgin olive oil

Recipe Tip: for meal # 6 if you like cottage cheese, buy sugar free maple syrup and anpb. Put 1-2 tbsp anpb and 1-2 maple syrup per 1 cup of cottage cheese. I use to hate cottage cheese because it was very salty and bitter, the maple and peanut butter does a good job masking the blandness and bitterness of the cottage cheese

also, ditch the BK grilled sandwich. eating fast food once a month is already way too much. It will mess with your body. I do mma also and eating the wrong foods equals no endurance and bad blood circulation.

If you want some good energy for your mma workouts. Buy yam powder from here http://www.westindianstore.com/sandsyamflour16oz.html and flavor it with some papaya flavor powder here - http://www.naturesflavors.com/product_info.php?products_id=5447&cPath=21 which nicely conjoins the yam taste.