Need help on diet

[Killerpak]

Ok let me give you guys my stats first 5'9 18 years old 150lbs about 13%BF.
Im looking for a diet that would get me bigger but not add to much excess fat since i have enough already. Here is my diet


7:00 am Anpb on 1 slice of Whole Wheat Bread

12:00 pm Tuna on a roll

2:30 Workout

4:30 Whey Protein shake

7:45 Chicken/fish/steak with whole wheat pasta or regular rice and some veggies thrown in there

11:30 One bowl of special K then i go nappy nap

How does this look like any changes?

 

[Eaglesguy]

Ok let me give you guys my stats first 5'9 18 years old 150lbs about 13%BF.
Im looking for a diet that would get me bigger but not add to much excess fat since i have enough already. Here is my diet


7:00 am Anpb on 1 slice of Whole Wheat Bread

12:00 pm Tuna on a roll

2:30 Workout

4:30 Whey Protein shake

7:45 Chicken/fish/steak with whole wheat pasta or regular rice and some veggies thrown in there

11:30 One bowl of special K then i go nappy nap

How does this look like any changes?

You need to make quite a bit of changes. For breakfast you should add some sort of protein, maybe some eggs or a shake. Switch out the bread for some oatmeal. If you can try to eat more frequently, even if its just a shake, or some almonds, or an apple. I try to go 3 hours max without eating.

For lunch the tuna would be a good choice as long as its not covered in mayo and you should ditch the roll. Try to get some better carbs in like brown rice or a yam or other green veggies.

The shake is good, but how are you making it. Try to get a mix of some carbs after you workout.

Dinner looks ok if you went with some brown rice and keep the veggies. It also depends on how its prepared. Fried chicken is no good, skinless grilled chicken is.

The special K is pretty worthless at this point in the day. Try to get some protein of some sort.

Overall you should add a little more protein, good carbs, veggies and a little more good fats. And try to get some food between breakfast and lunch.

 

[javaguru]

Ok let me give you guys my stats first 5'9 18 years old 150lbs about 13%BF.
Im looking for a diet that would get me bigger but not add to much excess fat since i have enough already. Here is my diet


7:00 am Anpb on 1 slice of Whole Wheat Bread

12:00 pm Tuna on a roll

2:30 Workout

4:30 Whey Protein shake

7:45 Chicken/fish/steak with whole wheat pasta or regular rice and some veggies thrown in there

11:30 One bowl of special K then i go nappy nap

How does this look like any changes?

1. ANPB is a bad protein source. I use blueberries and a milk isolate shake for breakfatst.
2. Second meal, not bad.
3. After a workout you should have whey and large carb source.(pasta is good)
4. Try to eat again an hour after you post workout. Good bodybuilding food like chicken breast, veggies and a high quality carb source.(yam)
5. Then have your 7:45 meal
6. Last meal would be optimally low carb and high protein slow digesting, for me it's vegetarian eggs or steak and broccoli.

 

[Killerpak]

Yea I am in school so its hard for me to get some food in between 7 and 12.
Ok so if not Anpb what would you recomend as my breakfast. I saw some new special K with extra protein that had like 200 cal 10 g protien 14g varbs 2.5 fat and 5 g of fiber Do you think this would be a good option? And what are other sources of complex carbs and at what time of the day should i eat them? also since you said just protein before bed do you think canned chicked would be a good idea?

 

[Killerpak]

^^^^ help

 

[Eaglesguy]

For breakfast try some oatmeal and a few egg whites with one whole egg thrown in or a shake. Forget about any processed cereal, there are much better things to eat.

Take some nuts or a piece of fruit with you to eat between classes.
I like to eat my carbs in the morning, pre workout, and post workout. Other than that I try to limit it to veggies for the most part. Since you workout at 2:30 I would try to eat some with your lunch. Look around the site and you will find many posts about "shopping lists" of whats better for you than other things.

The chicken would be ok, but try to get some thats low sodium as the regular stuff is pretty high.

 

[SgtSlaughter]

Killerpak:

Just saw this thread... some good info here that'll help a little with your new question.

bumpity bump.

I see what you mean with your stats 13% want to put on lean mass... gotcha.... ok.

Find out your BMR (Base Metabolic Rate)... I'd start on a "maintence" diet not in a caloric deficit nor in a caloric surplus... and if you lift like you've never lifted before you'll put on some meat for sure.

What's your training history if any??

 

[Killerpak]

Thanks for all your help sgtslaughter.

Ok my BMR is 1754.4 and do you think that i should keep the ratio at 40/30/30.
And how many grams of carbs and or fats should i be taking in.

Ive been workin out for about 4 months and have seen some decent gains but not extraordinary ones. I work ot 5 days a week doing every muscle on its own day for about 2 hrs.

 

[SgtSlaughter]

no prob. Just call me Sarge.

Ok... whoa, 2 hour workouts? I hope that's not 2 hours on the floor lifting. If so... you are most likely overtraining unless you have like 10 minute breaks between sets.

How do you sleep? 8-10 hours minimum for us BB is recomended, i love sleep... body releases natural Growth Hormone and some other goodies

yeah give that ratio a try... Tomorrow i'll bump this up for more help cuz seems like alot of ppl aren't on EF right now that are during the day when I am most of the time.

Yes, do NOT neglect carbs or fats... especially EFA's they stimulate our Natural Testosterone production... so eat WHOLE eggs, it WILL NOT affect your cholestoral negatively in a manner that it is believed to by most.

Eggs, Meats, Whole Grains (Oats, Brown rice, potatoes... all complex carbs), Veggies (ALL..eat the rainbow, every color).

Oh crap... just remembered your a college student... not sure if you have to eat at a dining hall, ect... well make the best of that when u eat there.

Liquid Egg Whites in the carton are GREAT for a dorm/college student.
Even whole eggs if u have a fridge and a microwave.. scramble in a bowl add some spices, ect.

check out www.fitday.com and www.calorieking.com (if spellings off improvise)

I'm exhausted... think i covered most of the bases, I'll bump it for ya tomorrow morning if no one's gotten to you yet bro.

EDIT: forgot Water - 1 gallon a day should be good for your weight
Take a multi vitamin too... nothing fancy, 5 bucks for 100 tabs will do ya online.