why am i not gaining like i should? gotta be the food. critique please.

[athlete0185]

well i wouldnt call this a diet by any means. sit down meals are almost impossible. waking up early, rushing to get out the door to go to class, coming home, eating, working out, homework, and sports. ive been training hard for 6 months and ive only gained 10 pounds. ive come to the conslusion that its what ive been eating. i need to eat more and better. for an example, here is what i have eaten today. pleaseeeeeee tell me something else i can do.

5'9 180 lbs roughly 11% bf. i wanna get to 200 pounds within the next 7 or 8 months.

8 am - 2 bagels w/ whipped cream cheese (i know i need more for breakfast, something like oatmeal or egg whites.)

11 30 pm - foot long roasted chicken breast sub w/ veggies and american cheese

1 15 (pre workout) - yogurt and oatmeal

train at 2

4 pm - post workout protein shake

4 30 - yogurt, peanut and butter jelly sandwhich on white bread, and turkey sandwhich w/ swiss cheese and light mayo on rye bread

7 - dinty moore beef stew, peanut butter and jelly

9 - ham sandwhich w/ swiss cheese and light mayo on rye bread

10 - protein shake

ok so i need more carbs i think...

 

[Deleted member 33117]

10 ibs of muscle in 6 months is acceptable. Also, you need to stop treating your mouth like a tiolet. 5 of your meals probably have hydrogenated oil in them (bagels, most of the bread, and the peanutt butter if it isn't natural pb), which is not only bad for your health, but can cause gains in bodyfat, and reduce gains in lbm. I do not see any added omega 3's in your diet, and hydrogenate oils interfere with their absorbsion. Thus the few you are injesting (in your beef, but not chicken, and green veggies) are not being absorbed properly.

Your choice of carbs is horrible. You will have more energy and have a higher secretion of hgh if you keep your blood sugar and insulin levels a bit lower by selecting lower GI carbs. Cut the white bread, the bagels and the fructose (jelly). Is yoru yogurt plain or artificially sweetened, or does it have sugar in it?

You need more raw green veggies as well, if you wish to get all of the nutrients necissary for effecient growth. For omega 3's add at least 6 grams of fish oil caps to your diet, AND 2 tbs of flax seed oil or a handful of walnutts daily. Beef is a better choice of meat than chicken and pork, due to higher quality fatty acids, if your goal is gaining lbm. Just a few pointers.

 

[sawastea]

Great advice BBF

 

[Mr.X]

I'm in bold w/ changes to your diet

5'9 180 lbs roughly 11% bf. i wanna get to 200 pounds within the next 7 or 8 months.

8 am - 2 bagels w/ whipped cream cheese (i know i need more for breakfast, something like oatmeal or egg whites.)
drop everything you have now,
new: 1 cup oatmeal, 5 whole eggs, 3 egg white, 2 tbsp. all natural peanut butter

11 30 pm - foot long roasted chicken breast sub w/ veggies and american cheese

1 15 (pre workout) - yogurt and oatmeal
switch to (20 g each) protein and dextrose pre-workout w/1tbsp. of honey
www.proteinfactory.com

train at 2

4 pm - post workout protein shake
switch to protein and dextrose (40g protein 30g dextrose) w/1tbsp. of honey
www.proteinfactory.com

4 30 - yogurt, peanut and butter jelly sandwhich on white bread, and turkey sandwhich w/ swiss cheese and light mayo on rye bread
switch to 10oz. lean mean w/ veggies + 1 large yam


7 - dinty moore beef stew, peanut butter and jelly

9 - ham sandwhich w/ swiss cheese and light mayo on rye bread

10 - protein shake

add some psyllium husk fiber before bed

Mr.X

 

[athlete0185]

thanks a lot guys for the advice. i know my diet is something i need to get in check and its the only thing holding me back.

 

[serbyte]

you really need to increase the number of meals. I do not consider protien shakes, meals, because they are absorbed way too quickly, especially before bed. I would reccommend cottage cheese before bed. and deffinatly take in way more protein with each meal. I would deffinatly take in at least 30g of protein with each meal, having 30 grams the bear minimum.

 

[Mr.X]

you really need to increase the number of meals. I do not consider protien shakes, meals, because they are absorbed way too quickly, especially before bed. I would reccommend cottage cheese before bed. and deffinatly take in way more protein with each meal. I would deffinatly take in at least 30g of protein with each meal, having 30 grams the bear minimum.

That is why the fiber was added to his protein shake, it would slow down digestion.

Also, I forgot to mention, athlete0185 add 1tbsp. all natural peanut butter to further help slow digestion.

Mr.X