meal portions

[worksux]

i just started lifting again and im trying to gain weight. so im wondering how much do i have to eat per meal. when i eat a meal should i eat till i cant eat anymore or should i eat a good portioned meal till im full. full as in my body feels like its had enough but not too much. because yesterday i ate every meal till i couldnt move and i felt like shit the whole day. this is my diet, le tme know if its good and how much i should be eating. thanks

breakfast - about 5 egg whites with a lot of chicken
snack - organic nuts. the bag consists of about 370 calories, apple
lunch - two burgers, tuna casaroll
snack - protein bar (i have class at the time and my teacher doesnt allow food in the class, so i have to eat this right before class starts
dinner 1 - chicken with bread
dinner 2 - pb&j
before bed - casein protein

 

[worksux]

anyone?

 

[Rage-Of-Sparta]

bro, its never a good idea to eat until you cant eat anymore
How are you going to eat the 5 more meals u need in the day if you are too full?
each meal should have quality protein, carbs, EFAs
add in some protein with the organic nuts
dropp the pbj b4 bed and get 8-10oz of red meat

 

[worksux]

the organic nuts give me 10 grams of protein. should i still add more? and yea today i toned it down a little and im having meals that fill my stomach and not make me too full. and yea ill drop the pb and j and add meat. thanks

 

[Rage-Of-Sparta]

try getting 1g of protein per lb
1.5g of carbs per lb
and at least 50 to 100g of EFA during the evening with protein and no carbs

 

[worksux]

thanks. what is EFA exactly? sorry but im not familiar with the terms

 

[Rage-Of-Sparta]

essential fatty acids

 

[miplank]

what's your BMR?

why guess how many calories you need to eat? actually calculate it so you know where you need to be.

 

[worksux]

i already calculated it. i need about 3500 to gain weight. i reamped my diet after a week of useage. here it is:

breakfast - 6 egg white omelet, animal pak after breakfast

snack - organic nuts + 2 scoops of cytogainer

lunch - varies but i eat some sort of meat (protein) and wheat (carbs). i eat till im moderatly full

snack - eas protein bar (im in class so i cant have a meal)

lift and take myoplex + rawmcc after workout (i take amp02 before)

dinner 1 - same thing as lunch

2 scoops of cyto gainer

dinner 2 - turkey and peperoni sandwich

casein + glutamine before bed


so what do you guys think? please post any comments thanks

 

[cobracock1979]

3500 - thats unlikey - 225lbs and <10%Bf is like 3200 BMR - whats ur height/ weigh/ BF. You will grow at 200 cals above BMR

 

[worksux]

idk what i did before it was some website. ok my height is 5'9" im about 140lbs and i have about 10% BF

 

[cobracock1979]

140 - thats light - your BMR is probably 2500

 

[worksux]

Thanks. So how is the diet that I posted before?

 

[cobracock1979]

Needs some improvement. Drop the saturated fats, replace with EFA. Most of your carbs in the morning, fats in the afternoon.

Check my diet plan - Its posted first page in this forum. Go to the later pages of the thread where I have refined it.

I think its pretty much dead on.

 

[worksux]

thanks. i checked out your diet. but i cant do it right now because im in college and im limited to whatever i can get in the dining hall. by looking at the diet in my later post do you think that im getting enough calories to gain weight? i think i am, but im not sure because i dont have any nutritional chart to look at. also i have a high metabolism.

 

[iggy]

turkey can be high in sodium. You don't get it from a deli do you? because if you do its probably jacked up with preservatives

 

[worksux]

im getting it from the deli part of the kitchen. but its called the fresh food kitchen. it even has like a statement on the side that says that its guaranteed fresh. so im just gunna trust it because thats all the food that i am accessible to. so how is the diet that i post above tho?

 

[keasbey]

try your diet out for a month and see how it goes. if its not getting the results you like add in another 200-500 cal. your diet might not be the greatest lean bulking diet but if you dont mind adding some fat to your body at the same time im sure it will be fine. only thing im really worried about is the sandwhich as your last meal. have you broken it down into how many grams of protein/carbs/fats your getting a day?

 

[iggy]

yeah i would say for your last meal add some chicken or fish

 

[worksux]

yea im fine with adding a little fat. i have a really fast metabolism so i should burn it off. also i didnt break it down because they dont have a nutritional chart or anything. this is what it consists of. i get a wrap with turkey, peperoni and onions in it. no mayo or mustard or anything like that.

edit: i just read iggy's post. yea ill try to add some chicken if i can find some ill use the turkey as a last resort.

thanks for everyones help

 

[iggy]

i really wish i was in your stage right now. i'm cutting instead of bulking but literally eat everything man! make sure you eat something every 2 hours. mourning make a huge ass omelet with lots of cheese peppers onions and everything. milk, oatmeal, whole wheat bread. eat like 4 chicken breasts a day, and if you want to make something tasty mix chocolate mint whey protein with skippys all natural peanut butter. LOTS of veggies. make a steak for dinner. london broil is a good choice. i like tuna a lot too, its real lean. eating healthy isnt expensive but it sure is fun!
hell, you can even eat ice cream pizza and big macs for the calories. make sure you get a lot in though.

 

[worksux]

haha yea i like the idea that i can eat a lot. but yea im going to do my best to eat as much as i can. thanks for all your help again

 

[cobracock1979]

Bro, powdered porridge oats and natty peanut butter are your friend - you can take it with you in a shaker with some whey protein - its a lota cals. add in 50g natty PB and u got a 1000 cal shake (50g whey, 120g oats, 50g NPB). Go for fattier cuts of red meat for extra cals. A hand full of almonds a few times a day - more cals.
Before bed - 25g whey, 8 egg whites, 50g NPB

 

[iggy]

egg whites are the shit!, but i hope you really like ANPB worksux, because it tastes great on EVERYTHING