diet help

[surfdog]

Please help with diet plan
5'8" 165 37yrs working out for yrs
Bf 10-12% very easy for me to lose doing a little cardio, I just can't stand seeing the scale go down
1-5 eggs(2yolks)/ 2 wheat toast
2-Protein bar/ 2 yogarts
3-plate lunch meat rice and beans
4-can tuna and greens
5-pwo protein shake/ wheat bagel/cream cheese
6-meat potato veggies
bmr 1700
tdee 2600
was doing seperate body parts 5 days a week, just started a 5x5 routine, total body a&b, alternating mon, wed, fri
goal 175-185
thinking about cycling sus 250 and want to make sure my diet is straight first

 

[3J]

i'd say 3000 calories at a 40/40/20 split would be right..

300g protien
300g carbs
66g fats

create a diet based upon those macros.. use fitday .com to help you..

come back when uv created that diet and post it up for critique..

i can tell u havn't been eating enough..168lbs is a bit small.. even for 5'8

 

[surfdog]

3J thanks for your help, with the diet I'm on right now. According to fitday I'm at 2800cal, 77 fat, 275 carb, 245 protein. so try to get the fat down and the protein and carbs up?
Do I need to boast it up more then that?

 

[surfdog]

ok tweeked it a little, see what you think
1-5 eggs(2 yolks), 4 slices wheat toast, protein shake

2-protein bar and 2 fruit yogurts

3-chicken and rice

4-can of tuna and greens

5-pwo protein shake and wheat bagel

6-chicken and veggies

2950 cals, 61g fat, 319 carbs, 274 pro

19/43/38

 

[3J]

ok tweeked it a little, see what you think
1-5 eggs(2 yolks), 4 slices wheat toast, protein shake
4 slices of wheat tost is almost 100g of carbs.. why have that in one sitting?? drop the wheat toast, do one cup oats2-protein bar and 2 fruit yogurts
crap.. eat real food.. drop the yogurts, they have sugars in them... replace with plain yogurt at the least.. nonfat.. yogurt is good for you, not thee type that has sugars in it though
3-chicken and rice
brown rice?? how much? how many carbs aree u getting here?? i need macros for each meal..
4-can of tuna and greens
switch meal 3 and 4 with each other.. u need carbs before the gym
5-pwo protein shake and wheat bagel
white bagel
6-chicken and veggies
can u do a lean beef here??
2950 cals, 61g fat, 319 carbs, 274 pro

19/43/38

that should help a bit..

 

[surfdog]

its just hard to eat all that while I'm working, I have to pack everything and take it. No way to warm anything or cook anything either. I'll put the oats in my shake in the am. I'm on the road most of the day. Lunch chicken and rice I usually get from a cuban place, not sure how much I know its alot of food and white rice, I think cup of chicken and 1.5 cups rice and beans. I will do lean beef at dinner. what do think I should do for meal 2 replacement

 

[3J]

learn to cook food and carry a cooler.. thats what you need to do..

i work 60hrs a week and go to school full time at a top university.. iv heard every excuse.. cook your meals.. put them in containers.. and eat them cold.. i eat soo much cold chicken i dont care anymore

 

[3J]

as for your meal 2.. how about 6oz of what ever lean meat you want and half a can of red kidney beans.. those are great for you

 

[hellawaits77]

learn to cook food and carry a cooler.. thats what you need to do..

Definately. It can be a pain in the ass, but if you can devote a couple hours to cooking once a week, you can get A LOT cooked and ready.

 

[surfdog]

ok still having trouble getting the percentages right, but I'll see what you think now
1- 5 eggs (1 yolk), 1 scoop whey and 1c oats
2- 6oz chichen breast and 5oz kidney beans
3- can of tuna and 2 slices wheat bread
4- 6oz chicken breast and 1.5c brown rice
5- pwo 2scoops whey and white bagel
6- 8oz lean beef and 5oz veggies
2900cal 80f 234c 304p
25/32/43
should I add rice with meal 6 to get carbs up?

 

[3J]

where r u getting 80g of fat from budd?? i cant see it in your diet...

but the macros look much much much better.... even at this level your gonna grow nice..

hey u are trying to bulk right? u never told me your starting weight

 

[3J]

nevermind.. i just saw it.. lol

 

[surfdog]

some from protein shake but most from chichen and meat, according to fitday anyway

 

[surfdog]

Thanks 3J for all the help its much apprectiated. I'm gonna hit this diet with the new routine 5x5 and see what happens. I got gear but gonna wait and see if I can have some good gains naturally first. If this doesn't work idk what will beside gear.

 

[3J]

you'll grow... add 25g of carbs somewhere between meal one and five... maybe up your kidney bean intake... that would prob be best...

 

[3J]

Thanks 3J for all the help its much apprectiated. I'm gonna hit this diet with the new routine 5x5 and see what happens. I got gear but gonna wait and see if I can have some good gains naturally first. If this doesn't work idk what will beside gear.

we're nowhere close to done.. report back in ten days.. if you havn't started putting on weight we'll tweak your diet...


theres no such thing as a hard gainer bud... if your a hard gainer.. your just not doing something right.. simple as that.. gear isn't the answer..

 

[surfdog]

ok 3J it's been a couple weeks. I have been following it pretty well. I may miss a meal once in a while, and I might cheat somedays too. By cheating I mean I'll eat 2 plates of pasta for dinner or 12 -16oz steak, bread, potato, salad, and veggies, just a really HUGE meal. So I figured on a bad day I'm still around 3000cal, 300 pro, 250 carbs, 70 fat. I think I'm losing weight down a few pounds. Could this just be I'm losing body fat, no cardio, working out 5x5 mon, wed, fri. bill star's madcow, really like the workout on 3rd week. Should I try to increase my intake, bigger meals? Or just stay on this a few more and see where it takes me?

PS I feel like I'm always hungry now

 

[3J]

ok 3J it's been a couple weeks. I have been following it pretty well. I may miss a meal once in a while, and I might cheat somedays too. By cheating I mean I'll eat 2 plates of pasta for dinner or 12 -16oz steak, bread, potato, salad, and veggies, just a really HUGE meal. So I figured on a bad day I'm still around 3000cal, 300 pro, 250 carbs, 70 fat. I think I'm losing weight down a few pounds. Could this just be I'm losing body fat, no cardio, working out 5x5 mon, wed, fri. bill star's madcow, really like the workout on 3rd week. Should I try to increase my intake, bigger meals? Or just stay on this a few more and see where it takes me?

PS I feel like I'm always hungry now

well if you havn't followed the diet as perscribes how do i know exactly what you have been eating?? eating a huge meal cuz you missed another one isn't the best of ideas.. you should evenly distribute your meals and plan ahead..

as for feeling hungry all the time, thats normal.. if i dont eat every three hours i get sick to my stomach.. thats your metabolism kicking up into gear..

u need to stick to the diet plan... THEN if it doesn't work.. u need to add 200 calories e3d...

take measurments of your neck, arms, waist, torso, legs.. etc... so you can keep track of the changes...

 

[surfdog]

today I was back up to 164, but I will take my measurments like you said

and the big meal is in addition to all the other meals, usually replacing meal 6