PLEASE...advice from the experts needed.

[tronious]

I'm looking for good solid advice on a sample diet or something. I'm not looking for a generalized post...such as EAT EAT EAT or get a lot of protein. If someone would be so kind as to take some time to lay out their average daily diet. Time...what they eat etc...I would reallllllly appreciate it. Example:

8:30 am. 3 eggs, cottage cheese
10:30 am. shake
:
:
:
6:30 pm 3 chicken breasts...etc.

I'm on a very intense workout program and I feel that I'm just not getting my body the right amount of nutrition at MOST importantly the right times. How often should I eat. What would be suggested that I eat at given times. This is my one big flaw in my workouts and would appreciate some help from the pro's. I know this is "diet" but I still consider it part of training so that's why I posted it here.

 

[GenetiKing]

Well, give us a little more info first.

I'm assuming you're bulking, right? Are you mainly an ectomorph, endomorph, or mesomorph? Do you have trouble putting on weight? Keeping bodyfat low? What exactly is your goal(s)?

 

[tronious]

Thanks for the response GenetiKing.

Right now I'm 6'2"...hovering around 195. I'm a definite ectomorph. 5 years ago I was 6'2" 147 lbs. I started training for basketball in college and put on weight, but I hit a point where I can't seem to gain anymore. I've been doing the TITAN training program and have gained about 6-8 lbs. doing that. However, I think I could gain A LOT more if I had my nutrition in check. So I'm tryin' to bulk. That's it. The program I'm on can give me that...but my dieting is hindering what I could be gaining.

 

[tronious]

Oh yeah...and my body fat right now is at around 6%. Very lean. Not too concerned with putting on fat. I still have a microwave oven inside. Burn calories pretty steady throughout the day with a high metabolism.

 

[rippedup]

I weigh 165lbs, and here's my bulking diet:

Breakfast:
-1 bowl of natural oatmeal
-3/4 egg whites
-35g of whey protein
-1 cup of skim milk
-a few almonds, unsalted, unroasted

Workout

Post-Workout: (immediately after workout)
-1 gatorade on my way home (dextrose as main ingredient > sugar: essential for post-workout nutrition to spike your insulin and restore glycogen stores)
-40g of whey protein
-2 large tablespoons of honey (very good source of sugar post-workout)

Meal 3: (1.5hrs later)
-1 skinless chicken breast
-a few egg whites
-1 sweet potato
-a few almonds

Meal 4:
-150/200g of lean red meat (filet) or a salmon steak or tuna
-1 sweet potato
-1 tbspn natural almond butter or almonds

Meal 5:
-1 can of tuna
-1 bowl of lentils
-some almonds

Meal 6:
-1 can of tuna
-3 egg whites
-1 apple

Meal 7: (before bed)
-35g of whey protein in skim milk
-a few almonds

Total:
Approx. 3300 Kcals
Protein: 360g
Carbs: 300g
Fat: 75g

 

[tronious]

thanks a lot...that's the kind of stuff I'm looking for. The only other important thing that I really wanted to know was the times...when should you eat these meals. I know that sounds like a dumb question...but I am trying to map out my day for a month with meals and see if that kick starts growth again.

 

[enrage]

7:30 am Whey protein shake- 60 grams of protein - I add 1 cup of skim milk to it and 2 tablespoons of flax oil

10:00 am grilled chicken breast or a protein shake(30 grams) mixed with water or a couple slices of brisket.

12:00 pm I either eat 2 chicken breasts or scramble 5 whole eggs. I chug down a glass of skim milk or 2 glasses of water

3:00 pm- Another whey protein shake (30 grams) or chicken breast or a couple slices of brisket.

6:00 pm- Post workout protein shake

8:00 Meal with veggies and some type of protein, either beef or chicken

 

[tronious]

enrage thanks a lot bro'! I appreciate your post.

 

[sysopt]

You need a calorie surplus, it's as simple as that for weightgain. A good place to start would be 18 x bodyweight (3600), maybe more depending on how active you are. I have the same problem as you, smaller framed and gained some weight and looking for more. I eat a medium sized meal every three hours and it works great. It's better to get calories from carbs than protien.

 

[tronious]

more good advice thanks sysopt. That's the kinda sh@t I'm lookin' for. So when you say small meal every three hours...what kinda stuff do you eat? Like a sandwich...or a shake or something like that?