Trying to get the diet thing down

[mwm5]

Ok, diet has been going pretty good. Have made a few changes to it and actually getting into counting. Substituted to goat whey due to not being able to use regular whey. I have 0 cycles under my belt. starting a derm/phyto "cycle" soon.

My stats/goals are;

25yrs old
180lbs
5'11"
not sure on body fat, but lean by nature

goals: gain as much lean quality mass as possible. not looking to get huge nor losing any of my "lean-ness." i'd like to get to 190-200lbs lean in the future.

please check out my diet and help me. like i stated i'm new to the diet part of body building. i did not list my supps/vitamins.

 

[mus1cjunk1e]

Looks pretty good. I would get in some carbs post work out though. How long is it between your pwo meal and dinner? Also if you want to stay lean you may need to lower the carbs a little depending on how your body handles them.

But I'm definitely far from an expert on this stuff, so I'm interested in hearing others critiques.

 

[mwm5]

Looks pretty good. I would get in some carbs post work out though. How long is it between your pwo meal and dinner? Also if you want to stay lean you may need to lower the carbs a little depending on how your body handles them.

But I'm definitely far from an expert on this stuff, so I'm interested in hearing others critiques.

i work out at 5pm and usually leave the gym by 6:30 unless i stay and play some bball (my form of cardio). my times after the work out aren't set in stone, but what i try to get. Usually i wait 30-45 min between pwo and dinner.

 

[mwm5]

? Also if you want to stay lean you may need to lower the carbs a little depending on how your body handles them.
.

i could take the banana out in my 2:30 meal and only have 1 slice bread during lunch. that would cut out 50g carb real quick.

 

[mus1cjunk1e]

I would just run with what you have now first. If after a couple of weeks you notice you are putting on a little fat cut some cals. The cals you cut should always be from carbs because your fat is already pretty low. You just kind of have to work with it until you find exactly what cals/ratios works for you.

 

[mus1cjunk1e]

Since you are trying to gain and not really cut per se. I would err on the side of more cals first and then cut when needed (or raise even as you gain weight) instead of the other way around.

 

[mwm5]

nobody else has any advice/opinions?

 

[GUARDIAN]

I took a quick peek at your excel file. Is that goat whey just a name brand or is it some kind of goat milk whey?

Ditch the apple for your Post WO and choose something that is a faster digesting carb (higher GI). if u get really serious about this u could go with some waxy maize.

the carbs, protein, & cals look like a good start to gain muscle. use the mirror & scale in combination to evaluate your progress. u may have to make adjustments on a biweekly basis by 500cals +/- ed if u find u r gaining fat too quickly or u r not gaining any muscle/weight.

u might also want to have some cottage cheese before bedtime.

 

[mwm5]

I took a quick peek at your excel file. Is that goat whey just a name brand or is it some kind of goat milk whey?
It is actually goat milk whey, i can not take regular milk whey due to lactose issues

Ditch the apple for your Post WO and choose something that is a faster digesting carb (higher GI). if u get really serious about this u could go with some waxy maize.
i was eating the apple for the sugar post work out, what would u suggest in its spot that has the sugar needed post work out?

the carbs, protein, & cals look like a good start to gain muscle. use the mirror & scale in combination to evaluate your progress. u may have to make adjustments on a biweekly basis by 500cals +/- ed if u find u r gaining fat too quickly or u r not gaining any muscle/weight.
with this diet i have gained 10 lean lbs the last 2.5months and dropped a very noticeable amount of bf. i am lean naturally, but this diet has given me awesome size gains and even more lean than ever before. I also might add i'm coming off a 8-9month layoff due to injuries. the diet has been so key to my gains

u might also want to have some cottage cheese before bedtime.
I'm trying to find some cottage cheese that is from goat milk, once again b/c of the lactose issues

^^^^^^^^^^

 

[GUARDIAN]

^^^^^^^^^^

1) They have lactose free whey that doesnt involve goats, not a big deal.
2) The apple (fructose) has a moderate to low GI of about 40-50 depending on the source. You want something much higher. Closer to 100 to get the desired insulin spike that I assume u r after. Do a little research on dextrose, malto, & waxy maize and let me know what u think. I say go with waxy maize. If u prefer a real food source do a google search on Glycemic Index (GI) to find a list of foods that u might like that have a high GI.
3) if your diet is working then dont mess with it too much until you notice a stop in your gains.
4) i have seen cottage cheese made from goats milk in a local specialty store. it is a rare find. there are also recipes online. another alternative is a casein protein shake (lactose free of course - never noticed to see if they make one).