Looking For Some Diet Tips...

[AClarke]

Currently, Im 135 lbs and 21 years old... Being a former wrestler, I've been at this weight for what seems like forever... Unlike many other thin guys I've met in my life, I'm not looking to bulk up BIG time... in fact, I am only looking to gain approx 10-15 lbs... Although, I have never measured, I would guess to say that Im around 8-9% bf as I do have a lot of definition considering the lack of body mass that I possess... What can I tweak around with this diet??? Thanks for your help!

7am Breakfast
1 Cup Egg Beaters
1/2 Cup Uncle Ben Instant Oatmeal w/Flax
1 Pear

10am Snack
2 Slices Whole Wheat
Chunky ANPB
1 Scoop 100% Opt Nutrition Whey w/ 8-10 oz. Skim Milk

1pm Lunch
Varies, but most of the time...
Deli Sandwich...
2 slices whole wheat
lean roast beef OR turkey breast OR chicken breast
lettuce, tomato, mustard

5pm Dinner
Varies again,
Usually Lean Meat like...
2 Chicken Breasts with Veggies
OR
Lean Beef with Veggies

Workout
PWO
1 heaping scoop 100% Whey Opt Nutrition with 8-10 oz Skim Milk

**Throughout the day, I snack on almonds and peanuts as well to help out with the EFAs... any suggestions???

 

[eat big]

Add more veggies, though you are bulking, they are still important. Sweet potatoes, asparagus, brocolli and spinach are all good.

Eat More carbs Post Workout-- its very important that you do, even at night time.


Some would say take out the bread-- I don't think its bad if youre bulking.

Tuna is a great protein source for cheap that requires no preparation.

Cottage cheese is great too.

 

[AClarke]

Ive been eating whole wheat since the summer and I really havent lost much if any definition whatsoever... so I think I'll keep the bread in, especially since its a big source of my carb intake... I try to eat as many vegetables as I can for lunch and dinner... its just kind of hard being a college student on a meal plan.

Im really not looking to gain this weight overnight so slow gains is fine with me really... I just wanna be on the right track to reach my goals...

Should I cut out the skim milk of my PWO shake and instead replace it with water, an extra scoop of whey, and some dextrose???

Does anyone have any experience of supplementing dextrose later in the evening??? Im a bit wary of carbs that late in the afternoon...

 

[hrt39]

You need to add at least one/two more meals, preferably one in the morning and another before bed. I eat at least 6 times per day. I think everyone should, also. Add a milk/protein shake right before bedtime. That will keep you less catabolic at night. I use the Labrada V60, as it is a protein blend of whey, caseins, and egg protein. More of a time release protein for night time with minimal carbs, also.

 

[AClarke]

What type of meal do you suggest before bed??? I dont mind the taste of cottage cheese, so maybe some of that with some almonds??

Also for PWO, should I add dextrose and drop the milk out of my shake? If so how much protein/dext should i have in there???

 

[pintoca]

Also for PWO, should I add dextrose and drop the milk out of my shake? If so how much protein/dext should i have in there???

Please look here... http://www.elitefitness.com/forum/showthread.php?t=373466

What is going on with Dextrose nowadays???

 

[|D_J^B_J|]

If you want to go on a clean bulk and gain the least amount of BF possible, I'd recommend calculating your BASAL METABOLIC RATE (there are many ways to do it, but the easiest way is to multiply your weight in pounds by 11), then adjusting according to your activity level. For example, if you lead a fairly active lifestyle and train consistently, multiply your BMR by 1.5 to determine your TOTAL DAILY EXPENDITURE. Add anywhere up to 500 calories to this amount if you want to gain muscle.

Do you train after dinner? If so, you need at least one more meal after your PWO shake before you go to bed. Cottage cheese is a slow absorbing protein so would be a very good choice along with almonds and/or flax oil. Also, assuming you train after dinner and this is your pre-workout meal, you may want more carbs to this meal (there aren't enough carbs in green veggies to provide enough fuel for a workout or to cause an insulin spike) so perhaps cut the whole-wheat bread from your second meal and add a carb source to your dinner (brown rice, oatmeal, sweet potato, kidney beans... any complex carb to give you enough fuel to last your entire workout)

I'd also add another meal between lunch and dinner and more good fats (omega 3s) and high quality protein in the form of fresh/canned FISH, such as tuna/salmon to your diet - Many western diets lack fish which contributes to an imbalance of omega 3s to omega 6s which can contribute to cancer, heart disease and obesity.

AND FINALLY, DO NOT ADD MILK TO YOUR PWO SHAKE!