Critique My Diet/training

[Nicholas24]

I'm 5'11 at 165 lbs. Not sure of my BF %. I'm fairly lean and I have a significantly high metabolism. I've been in and out of gyms for some time, but never took it seriously up untill recently. I have heard so many different things from so many different people. A trainer will tell me one thing, my own research tells me another, and gym buddies tell me something entirely different. Just looking for a few pointers here.

My goal, like most... Is to just put on some lean mass. I'd like to gain 15-20 lbs of lean muscle. Here is what my day looks like.

9:00 am - cardio for one hour with no food in stomach.
Meal 1-followed by egg whites/turkey or chicken and 1/2 cup oatmeal.

11:30 am
Meal 2 - Protein shake or lean meat

2:00 pm
Meal 3 - Chicken breats and veggies

3:30 pm - Daily work out followed by
Meal 4 - Post workout shake (which is around 4:30 - 4:45)

7 pm
Veggies, lean meat, 1/2 cup brown rice or some wheat pasta

9:30 pm
Protein shake

I do cardio 3 days a week and work out 5 days a week. I don't drink anything but water and or crystal light or similar.

I'm getting around 280 grams of protein and no idea what else. I have not even figured up anything else. How many carbs a day do I need? I also had a couple questions about how much olive oil, etc.. is allowed per day or per meal. And how much flax oil?

Thanks for the help as it will improve my results!

 

[Strega]

I have no idea how these guys can say that they are trying to gain lean mass by eating like a sparrow. If I ate like that I would starve to death in short order.

If you are 5'11" and weigh 165, you are friggin skinny and I do not see anyway in hell that you will gain 15 to 20lbs eating like that. Ever.

 

[Strega]

I have no idea how these guys can say that they are trying to gain lean mass by eating like a sparrow. If I ate like that I would starve to death in short order.

If you are 5'11" and weigh 165, you are friggin skinny and I do not see anyway in hell that you will gain 15 to 20lbs eating like that. Ever.

Also, you are excersising way too much for bulking.

If you want to bulk, do intense, heavy core training 3 days a week and cardio one day a week. Cardio shouldnt last any longer than 1/2 hour

 

[Strega]

damn, did i just quote myself? LOL

What a tard. I meant to edit.

 

[Musculo Fuerte]

Well, it looks like you have the right idea of the amount of protein you should be eating, but Strega's right: You need to eat like a horse if you train like a horse! Try throwing in more complex carb sources, like yams, brown rice, oatmeal, pasta, and don't forget yer veggies! Also, try to aim more for 7-8 meals instead of just 6. One more thing, the fact that you're doing a lot of cardio, and in some cases on an empty stomach, is more appropriate for cutting IMO. If you want to gain muscle, you're going to have to keep your body in as much of an anabolic state as possible, and too much cardio just screams catabolism. You sound like you're already a pretty lean guy, so chances are that you gain massive amounts of fat while trying to put on muscle are very slim (excuse the pun). If you notice yourself gaining more fat than muscle, then simply lay off some of your carb sources a little bit. The basic idea: go by trial and error. Good luck Nick!

 

[Nicholas24]

I'm eating every 2.5 hours and each meal is approx 50 grams of protein. I need more than that? How much protein can your body handle every 2.5 hours? I was thinking it was somewhere around 50? Also, how many carbs should I be consuming a day? And Strega you are right, I am skinny. That is exactly why I came here.

Alright, so I'm going to cut back on my cardio. And Strega, what kind of excersise program do you reccomend doing 3 days a week and what does your diet look like? If you don't mind sharing of course... Thanks in advance!

 

[Strega]

The problem with your diet is that you are not eating enough food.
Not enough calories.
My typical days intake looks like what I posted here.
http://www.steroidology.com/forum/showthread.php?t=116417

Workout schedule should look like this
Monday: Back and bi's(including deads)
Tues: chest/shoulders/tris
Wed: cardio
Thu: leg day
Fri , Sat, Sun = rest

Keep the workouts intense, heavy, low rep. If you can do a 10 reps you are lifting too light. Try to fail at 9 for 4 sets and move on. This is what I do and this is what works for me currently.

 

[mister69]

see below

I'm 5'11 at 165 lbs. Not sure of my BF %. I'm fairly lean and I have a significantly high metabolism. I've been in and out of gyms for some time, but never took it seriously up untill recently. I have heard so many different things from so many different people. A trainer will tell me one thing, my own research tells me another, and gym buddies tell me something entirely different. Just looking for a few pointers here.

My goal, like most... Is to just put on some lean mass. I'd like to gain 15-20 lbs of lean muscle. Here is what my day looks like.

9:00 am - cardio for one hour with no food in stomach.
Meal 1-followed by egg whites/turkey or chicken and 1/2 cup oatmeal.
Egg white and oats is very common in the morning

11:30 am
Meal 2 - Protein shake or lean meat add in some salad or perhaps some brown rice depending if you need carbs

2:00 pm
Meal 3 - Chicken breats and veggies

3:30 pm - Daily work out followed by
Meal 4 - Post workout shake (which is around 4:30 - 4:45)
Waxy maize 20 minutes before the shake---or drop all the shakes and have a regular balanced meal

7 pm
Veggies, lean meat, 1/2 cup brown rice or some wheat pasta

9:30 pm
Protein shake
Maybe add in some good fats from nuts\natty PB\olive oil\salmon oil\flax etc

I do cardio 3 days a week and work out 5 days a week. I don't drink anything but water and or crystal light or similar.

I'm getting around 280 grams of protein and no idea what else. I have not even figured up anything else. How many carbs a day do I need? I also had a couple questions about how much olive oil, etc.. is allowed per day or per meal. And how much flax oil?

Thanks for the help as it will improve my results!

 

[Strega]

Yeah, egg whites and oats are common, but at what amounts?

He never stated any amounts and niether did you.

 

[Strega]

Here is another cleaner example of what and how much to eat if you are trying to bulk.

THIS WAS THE STICKY AT THE TOP OF THE FRIGGIN DIET PAGE


...You can get 5000 cals easy!! example #1
meal#1-3 whole eggs-5 egg whites
1 cup oatmeal
5 oz lean ground beef
meal#2-2 scoops whey protein
2 scoops N-large
2 tbsp- whipping cream
1 tbsp-flax oil
meal#3-8-10 oz lean meat
1 cup rice or 8 oz potato
1 cup green vegge
1 tbsp olive oil
meal#4- same as #2
meal#5- same as #3
meal#6- 8oz lean ground beef
1/2 cup green vegge

**post workout-3 scoop N-large-1 scoop whey **1 cup of peanuts throught the day to snack on!!

 

[Nicholas24]

Kick ass! A friend of mine referred me to this site, he said I could get some good direction on here. Thanks to everyone who responded and for bringing a few things to my attention. Once I get this new diet and my training program dialed in I'll post what's going on in about a week.

 

[DirkMoneyshot]

Here is another cleaner example of what and how much to eat if you are trying to bulk.

THIS WAS THE STICKY AT THE TOP OF THE FRIGGIN DIET PAGE


...You can get 5000 cals easy!! example #1
meal#1-3 whole eggs-5 egg whites
1 cup oatmeal
5 oz lean ground beef
meal#2-2 scoops whey protein
2 scoops N-large
2 tbsp- whipping cream
1 tbsp-flax oil
meal#3-8-10 oz lean meat
1 cup rice or 8 oz potato
1 cup green vegge
1 tbsp olive oil
meal#4- same as #2
meal#5- same as #3
meal#6- 8oz lean ground beef
1/2 cup green vegge

**post workout-3 scoop N-large-1 scoop whey **1 cup of peanuts throught the day to snack on!!

 

[Nicholas24]

Alright I didn't think I would have time to do this today but here is what my day has been.

9:00 am -
Meal 1- I'm out of eggs. So I had 7 oz chicken breast and 3/4 cup of oatmeal.

11:30 am
Meal 2 - 6 oz lean ground beef, 4 oz wheat pasta, and a salad

2:00 pm
Meal 3 - Chicken breats 7 oz and veggies (carrots, squash, celery, broccoli)

3:30 pm - Daily work out
Meal 4 - wheat pasta 4 oz then post workout shake

7 pm
Veggies, 7 oz chicken breast 1/2 cup brown rice and 1 tbsp olive oil

9:30 pm
I will have a protein shake when 9:30 hits

That's approx 330 g protein 270 g of carbs

And I ate peanuts and fruit throughout the day between meals.

I'll have my workouts on here next week.

If you see any areas of improvement, let me know. By the way, can you eat those oats uncooked. They taste like shit! Even with a little sweetener. I'd rather eat them uncooked and just wash them down with water. Actually I'd rather eat part of my gym shirt after a workout, atleast it has a little salt on it.

 

[Strega]

Why are you waiting till 9:00am to eat meal #1?


Your protein amount is ok maybe a tad high, but you carb amounts are wayyyyy too low as are your total calories.

If you are training to look like Bruce Lee you are on the right track with your diet, butif you are training to get big forget about being a good boy and eating clean and start pounding the food down.

 

[DirkMoneyshot]

Why are you waiting till 9:00am to eat meal #1?


Your protein amount is ok maybe a tad high, but you carb amounts are wayyyyy too low as are your total calories.

If you are training to look like Bruce Lee you are on the right track with your diet, butif you are training to get big forget about being a good boy and eating clean and start pounding the food down.

You have to be kidding me-

Why is he waiting till 9:00 a.m. to eat? Maybe because he doesn't get up till then. Do you think him not eating from 7 a.m. to 9 a.m. is all of a sudden going to make him lose out on gains? Think again.

And your statement about "being a good boy and eating clean and start pounding the food down" shows your ignorance when it comes to nutrition.

 

[Nicholas24]

I don't wake up untill 8:30 - 9:00 am. And I really don't want to eat any junk food. Anyhow, that's what I slammed down today. So I'm open for improvements. The whole purpose of me coming to this site is to "uncover the truth about modern bodybuilding" lol, but being serious too! I'm fairly ignorant when it comes to dieting, so I'm here to educate myself and change that. Thanks again guys!

 

[Strega]

Easy there, Dirk. I made the mistake of assuming that he had to wake up and go to work like most of us lowly pukes here. Who in the fuck wakes up at 9am everyday besides a kid? Anyway, if he is a hard gainer and works out like a freak and is a kid, my diet suggestion wont hurt him a bit and WILL put the weight on him and thats what he asked for.

 

[Nicholas24]

I'm 24, just shy of 25. I am self employed, so I wake up whenever I want which is typically when my eyes naturally decide to open. That usually happens around 9 am. And this post seems to be going in the wrong direction...

 

[DirkMoneyshot]

my diet suggestion wont hurt him a bit and WILL put the weight on him and thats what he asked for.

This is the problem- WEIGHT is not a measure of success. It is a number. Who gives a shit about numbers. I see guys in my office that weigh 250 lbs. They look like shit. I have guys that weigh 190 lbs at the same height- They win bodybuilding shows.

You thinking about training/nutrition ect is very flawed.

 

[DirkMoneyshot]

I'm 24, just shy of 25. I am self employed, so I wake up whenever I want which is typically when my eyes naturally decide to open. That usually happens around 9 am. And this post seems to be going in the wrong direction...

Nicholas this post is not going the wrong direction. I'm trying to stop the bad advice from getting into your head.

Since you are very new to BB and nutrition I would suggest you purchase

Chris Aceto Championship Bodybuilding or any of his books.

They are by no means an end to the story but a least a very basic minimum..

I would also suggest hiring a coach/trainer so you do not spend your time spinning your wheels. In the long run it will save you a lot of time and money.