Is This Diet Accurate And I Think I Need A Little Help...

[JustinM]

okay here is the deal...first off i would like you to see if these numbers accurate, they were educated guesses, then i need to up the calories but another 1000...as you can see i dont have a lot of food during school but that is when i need to add some..i need some more good foods that are convienent to bring to school, (i dont like penut butter), thanks a lot guys

peace



Food Calories Protein
Before School: - -
Protein Shake w/ 1.5 scoops 200 30
½ bagel 100 4
1.5 cups Orange Juice 165 3



During School:
Yogurt 60 5
Turkey Hero 200 15





After School:
1 Piece of Fruit 50 -
Yogurt 60 5




After Gym:
Protein Shake w/ 2.5 scoops 350 50
1 cup Orange Juice 110 2


Dinner:
Anything (chicken, steak) w/ at least 500 40



Before Bed:
Protein Shake w/ 2 scoops 300 40
½ can of tuna 150 17.5



Total 2245 211.5

 

[blood_drinker]

Dude , you have two options with this diet.
You either go ketogenic (lower the carbs COMPLETELY) or up the carbs (go 40-30-30) style. You have too little carbs in that diet for a good diet and too much for a keto diet. Ditch the "anything" meal. That is too broad. Make up your mind. What's up with that yoghurt and fruit meal? Ditch that too and add some protein.
What are your protein shakes - whey , casein, a mix? Unless it's post workout, you want a slow absorbing one like casein or a mix like triple threat.

i understand you are trying to lower carbs in the evening. But you have to up them in the morning - and get some real whole gi carbs. Ditch the bagel for a whole wheat bagel.

Meal 2, substitute yoghurt with 2 whole wheat breads to make the sandwich.

Your after gym meal, ditch that, and use dextrose and whey.

You are missing the EFAs. Somewhere in the diet (preferably subbing the "whatever" meal) add thiings such as salmon, olive or flax oil, fish oil tabs, or natural peanut butter for your healthy fats. (EFAs) You NEED these and they will make a big difference.

Judging by what you are trying to do - you need a 40-30-30 diet or something like that.

Tell me what you want to do (and preferably pm me reminding me to check your thread - include the adress so I dont have to search for it).

Thnx bro

 

[JustinM]

okay i am not going to do ketogenics so i need to up my carbs..im not trying to lower them at nite time at all, i want to add them, the dinner thing is really whatever my mom makes, usually steak, chicken burgers, chicken, or meatballs...i

2nd i use triple threat for all my protein shakes...

and i still wanna keep the after school shit because it is before my workout and i need simple carbs...thanks a lot man...

peace

 

[blood_drinker]

OK-- but during school, take out the yoghurt and make a turkey sandwich (whole wheat). Maybe you already have one, but I dont know wtf a turkey hero is (Im brazilian, so maybe it's some shit you guys use).
Pre workout ,thats fine - but take out that yoghurt and use a protein shake . I recommend a fruit like banana - easy to eat quickly right after school. A large banana should give you 30g carbs - all you need preworkout IMO. Fructose has a tendency to refill LIVER glycogen rather than muscle glycogen, so i think it is more important to load up on carbs before this meal to prevent this so your liver will already be full.

BUT BEFORE WE GET ANY FURTHER, WHAT ARE YOUR GOALS? GAIN MUSCLE OR LOSE FAT?

 

[JustinM]

goal is to gain muscle (mass dont care about fat its winter soon)...a turkey hero is a turkey sanwich but its a different kind of bread..

and a yogurt is good isnt becuause it has a lot of carbs for pre workout right??


thanks
peace

 

[blood_drinker]

Yoghurt is not that high in carbs. If it is, it's really just plain sugar or honey or sweetener. Not the best choice.
Now that I found out your goal, keep to my suggestions, but SERIOUSLY up the cals.
With those diet totals I lose fat ! I bulk at 4000cals. How much do you weigh bro

 

[JustinM]

i only weight about 140 im real tall and skinny but i am somewhat built, i have a like a 28 inch waist but i have very wide shoulders...i want to get up to 155 at least this winter...im 17 years old, thanks man

peace

(i am very liht framed i look like i weight at least 150-160)

 

[blood_drinker]

Aim for 3000 cals . 1 g per lb of bodyweight in protein. Carbs plentiful all throughout the day except last two meals. Add a better post workout meal.

Add cals via these sources

Protein
CHicken
steaks
bacon
eggs
fish
salmon
cottage cheese
whey (post workout)
MRPs like triple threat

Fats
Peanut butter
flax oil
Olive oil
Salmon (EFAs)
Fish oil tabs

Carbs
Dextrose/maltodextrin (post workout)
bananas and other fruits (pre workout)
brown rice, brown bread
barley
oats
bran
anything low gi
anything high gi is ONLY post workout (if you are going to bulk clean, which I can see was your intention)

To up your calories, choose one or more of the above and add them to your diet until you reach the requirements I listed. With a proper training split you should be ready to gain mass.

You also need 2L water per day, and 8 hrs sleep every night (about).
Your training split can be formulated by monstar1023 , genetiking, bignate, cack and others over at the training board.

Good luck

 

[JustinM]

i drink enough water,

i have a routine

i think i mite get some miscrowavable bacon to add in the morning, well see about that and i may add some chicken during lunch

i think i need more than 1 g of protein per pound to grow..im going for 1.5 or higher

hey man thanks a lot for the help. you are very well educated in the field of nutrition,


peace

 

[blood_drinker]

1g is enough for a natural while bulking. While cutting, protein is more important. While bulking, what you need is proper carb manipulation. Load up on the carbs. Want microwavable bacon? Fine. But add whole wheat toast etc. Example of a few bulking meals

3 whole eggs, 3 whites
2 ww breads with peanut butter
Oatmeal with raisins

Go on a 2:1 ratio in the carb meals, and when you cut them out in the evening, up the fats