need help, Im gaining weight!

[RBtrucking4]

Ohh i see almonds sorry.

 

[RBtrucking4]

Alright how does this sound for my daily meal plan?

first wake up protien shake before the run
after run/before lift one slice of chicken breast
after lift protien shake and a can of tuna
around 4:30pm some of them almonds you were telling me about
dinner 7:00pm 2 slices of chicken breast or other lean meat with soup mashed potatos and some veggies
9:30 protien shake
11:00 cottage cheese.

 

[sublime35]

i agree with what these guys are saying. but all I have to add is that you only gain actual weight from eating too many cals. 2lbs in one week, you'd have to be over by 7000 cals. My guess is that you probably upped the carbs when you added cals., esp. with all the fruit, and you gained some water weight.

 

[cyrex]

Alright how does this sound for my daily meal plan?

first wake up protien shake before the run
after run/before lift one slice of chicken breast
after lift protien shake and a can of tuna
around 4:30pm some of them almonds you were telling me about
dinner 7:00pm 2 slices of chicken breast or other lean meat with soup mashed potatos and some veggies
9:30 protien shake
11:00 cottage cheese.

sounds a little better, need quanities and cals/p/c/f amounts.

I'd cut out the mashed potatos and replace witha sweet potato. This is probably my favorite complex carb. taste good by itself too.

 

[RBtrucking4]

I dont know those sweet potatos are loaded with sugar aint that bad?

 

[RBtrucking4]

Another thing is you said it sounds a little better what would make it alot better?

 

[lacoste]

try this:meal onerotein shake around 30g mixed with water
Run
meal two:8 egg whites and 1/2 cup of oatmeal
Lift
PWO shake whey mixed with dextrose
meal 3: chicken breast 1cup of broccoli
meal 4:cottage cheese with 1/2 cup of almounds
meal 5:mrp like muscle milk
meal 6:repeat meal 3 any type of lean meat with veggie
meal 7:1/2 before bed casein shake or cottage cheese with 1/2 cup of almounds

Plug your stats into Pincota's calculator and see what your calorie requirements are and adjust this accordingly its only a guideline.

 

[RBtrucking4]

all looks good exept i dont know is there anythin other than the egg whites and the oatmeal for meal 2 also whats this mrp muscle milk i never seen it where would I get it? Never heard of this dextrose either where do i find that?

 

[cyrex]

I dont know those sweet potatos are loaded with sugar aint that bad?

not all sugar is bad

yes sweet potatos have sugar, they are a great source of complex carbs.. good stuff just eat them in moderation

 

[cyrex]

I think there are a few preconceptions you need to toss out the window:
Carbs/Sugar and Fat are NOT necessarily bad. You need this stuff. There are good fats, OK fats, and bad fats, same with carbs. There are good carbs, ok carbs and bad carbs..

Nuts (of all types) do have a lot of fat, but these have some essential amino acids in them that you don't get many other places. Good stuff just make sure to eat them in moderation.

Sweet potatos, Oats, Whole grain cereals, green veggies all are great sources for carbs. Yes there may be some sugar involved but these should be staples for anyone's diet, unless you are doing a CKD or something of that nature.



I think you should try to shoot for about 40% protein
30% (good)fat 30% (good)carbs

you can figure out the numbers or if You'd like, I'll do it later