Starting to track my diet, need some help

[Lancer55]

I am currently 5'8 161 lbs. 10-12% BF. I havn't lifted since october, I started working construction and lost about 14 lbs. I used to bulk eating anything and everything in site mostly processed foods 3000-5000 calories a day but i'm going to be doing things differently with this fresh start back into the gym.

Meal 1: 2 Cups Milk, 1 Cup Rolled Oats, 1 Cup Nature's Berries
Meal 2: 1/2 Carton Egg Whites, 2.5 Tbsp Peanut Butter, 1 Medium Celery Stick
Meal 3: 1/2 Carton Egg Whites, 2.5 Tbsp Peanut Butter, 1 Medium Celery Stick
Meal 4: 2 Cups Fat Free Milk, 8 Small Carrots, 1 Fillet Salmon
Meal 5: 2 Cups Fat Free Milk, 2 Scoops Whey Protein
Meal 6: 1 Cup Brown Rice, 8 oz. Chicken Breast

Fat 110G 990 cals. 28%
Carbs 364G 1456 cals. 41%
Protein 287G 1148 cals. 32%
Total = 3565 cals.

That is 101% I use fitday.com to track everything, thats just what its told me. I was told 3400-3500 calories for my size and to split Protein/Carbs/Fat into either 40/40/20 or 30/40/30 or 30/50/20. I eat every couple hours, and also drink water in between meals all day to get a gallon in me by the end of the night. I am finding myself pretty hungry all day tho waiting for the clock to tell me I can eat again. It doesn't feel like im on a bulk diet is this normal, do I need to just get used to it or should I not be hungry while i'm bulking, should I add more calories or more meals in addition to this? Thanks for any feedback.

 

[EZ_E]

Haven't seen the GOMAD in a while (gallon of milk a day)

This is a nice set up but not for bulking.......if you're bulking you need to add more calories IMO..that 1st meal is LIGHT...maybe more animal protein......

~EZ

 

[Lancer55]

Haven't seen the GOMAD in a while (gallon of milk a day)

This is a nice set up but not for bulking.......if you're bulking you need to add more calories IMO..that 1st meal is LIGHT...maybe more animal protein......

~EZ

6 cups of milk theres 16 per gallon, I used to drink 10 cups a day tho. How many more calories would you say to add to the diet? I was thinking of combining meals 2 and 3 and making another meal chicken salad maybe dark meat for more calories and a couple cups of milk, a for the first meal do you mean add some animal protein to that or anything in general like an apple and banana?

 

[EZ_E]

6 cups of milk theres 16 per gallon, I used to drink 10 cups a day tho. How many more calories would you say to add to the diet? I was thinking of combining meals 2 and 3 and making another meal chicken salad maybe dark meat for more calories and a couple cups of milk, a for the first meal do you mean add some animal protein to that or anything in general like an apple and banana?

I'd add some protien to the 1st meal......you're eating the right foods, just bump it up....good idea on some red meat in there as well....it may take a little trial & error just keep working at it

 

[Lancer55]

I'd add some protien to the 1st meal......you're eating the right foods, just bump it up....good idea on some red meat in there as well....it may take a little trial & error just keep working at it

I added some protein to the first meal two more cups of milk 1 scoop of whey protein. I tried adding dark meat instead of more chicken breast to fitday because white meat is drier and not as enjoyable to eat but the fat went above 30% so I just added half a chicken breast to meals 2 and 3. I took away 1 scoop of whey protein and added a banana to meal 5 and added 2 cups of milk to meal 6. I didn't add red meat only because i'm not sure if I can afford it on my current budget I still need to check how much $ that would cost monthly.

Meal 1: 4 Cups Milk, 1 Cup Rolled Oats, 1 Cup Nature's Berries, 1 Scoop Whey Protein
Meal 2: 1/2 Carton Egg Whites, 2.5 Tbsp Peanut Butter, 1 Medium Celery Stick, 4 oz. Chicken Breast
Meal 3: 1/2 Carton Egg Whites, 2.5 Tbsp Peanut Butter, 1 Medium Celery Stick, 4 oz. Chicken Brease
Meal 4: 2 Cups Milk, 8 Small Carrots, 6 oz. Fillet Salmon
Meal 5: 2 Cups Milk, 1 Scoop Whey Protein, 1 Medium Banana
Meal 6: 2 Cups Milk, 1 Cup Brown Rice, 8 oz. Chicken Breast

Fat: 113.5G 1022 cals. 24%
Carbs: 439G 1756 cals. 41%
Protein: 376G 1506 cals. 35%
Total = 4270 cals.

I added 705 calories it lowered the Fat 4% increased Protein 6% and Carbs stayed at 41%. Would this be enough calories to start the trial and error? I wish I could just eat a bunch of salmon and brown rice love those 2.

 

[EZ_E]

I added some protein to the first meal two more cups of milk 1 scoop of whey protein. I tried adding dark meat instead of more chicken breast to fitday because white meat is drier and not as enjoyable to eat but the fat went above 30% so I just added half a chicken breast to meals 2 and 3. I took away 1 scoop of whey protein and added a banana to meal 5 and added 2 cups of milk to meal 6. I didn't add red meat only because i'm not sure if I can afford it on my current budget I still need to check how much $ that would cost monthly.

Meal 1: 4 Cups Milk, 1 Cup Rolled Oats, 1 Cup Nature's Berries, 1 Scoop Whey Protein
Meal 2: 1/2 Carton Egg Whites, 2.5 Tbsp Peanut Butter, 1 Medium Celery Stick, 4 oz. Chicken Breast
Meal 3: 1/2 Carton Egg Whites, 2.5 Tbsp Peanut Butter, 1 Medium Celery Stick, 4 oz. Chicken Brease
Meal 4: 2 Cups Milk, 8 Small Carrots, 6 oz. Fillet Salmon
Meal 5: 2 Cups Milk, 1 Scoop Whey Protein, 1 Medium Banana
Meal 6: 2 Cups Milk, 1 Cup Brown Rice, 8 oz. Chicken Breast

Fat: 113.5G 1022 cals. 24%
Carbs: 439G 1756 cals. 41%
Protein: 376G 1506 cals. 35%
Total = 4270 cals.

I added 705 calories it lowered the Fat 4% increased Protein 6% and Carbs stayed at 41%. Would this be enough calories to start the trial and error? I wish I could just eat a bunch of salmon and brown rice love those 2.

Yes, but remember there's no exact "this will work for everyone" protocol....training style, life style, etc. will play into your overall picture...

~EZ

 

[chewyxrage]

Thanks to post here. I am agree.

I am agree, too.

Lancer, how did that modification do for ya? Gaining weight?

 

[Lancer55]

I am agree, too.

Lancer, how did that modification do for ya? Gaining weight?

I'm late to reply but it's been 7 weeks and I've put on 5 lbs and feel like my bf% is the same if not lower which i'm not sure how that's possible maybe a clean bulk plus the long period of time that went by without working out, I need to measure my bf% still. If my measurements before I started were correct I have added 1 inch to my chest, .5 inch to my biceps, just under .5 inch to my forearms and legs are the same I have not been lifting legs because I had an evulsion fracture on my foot. I sometimes swap brown rice out for sweet potatoes and then I had 3 days in a row of cheating I was at the beach and my diet was mostly beer rum and pizza for those 3 days but other than that everything went well, i'm going to stick to it and gradually keep bumping the calories up as I gain weight just make the servings bigger per meal.

 

[Lancer55]

I'm not sure if I should start a new thread but anyways i'm up to 5,000 calories give or take 200. I stopped gaining a few weeks ago, and made it to 168lbs with 11% BF.
I'm not sure what else to do. I can't eat anymore, i'm full all day and feel like I have a food baby all the time.
I think eating clean makes you feel full faster, I could probably eat more carbs and fats to bump up the calories but my bf% would be going up as well i'd imagine. My goal of 186lbs 8% bf doesn't seem achievable until my metabolism is slowed down. I also stopped doing cardio.

I have read so many times if you can't gain off food you can't gain on cycle, so that would probably be a waste of good Test but i'm not 100% sure. I have heard of supplements to help slow the metabolism but never looked into them, it sounds like in the long run or later down the road I would regret it but i'm not 100% sure. I'm not going to start smoking the devil's lettuce lol. I have also heard about supplements to increase appetite but I have yet to find enough positive reviews on any of them.

Any advice would be appreciated, thanks.