dieting hard

[benefit]

well i am 150lbs i work out good i read books and the whole deal on training and i train very well but the diet part i dont understand at all i diet right or so i think well this is my diet breakfast oatmeal and egg whites lunch always salad and chicken or a subways sandwhich and dinner steak or salmon healthy stuff with some potatoe and that type of food and after every meal i have a protein shake so it comes down to i take 145 to 150 grams of protein per day and i see some results but not exagerating and im on ripped fuel! but i need soooome advice?

 

[rodman9866]

ok first off you look like you eat a pretty clean diet all you need to do is eat more....that is double your meals with what you described above. have like a subway salad and a sub and eat your steak 2x. space each meal about 3 hours apart and you'll be on your way to bigger muscles and more eneergy! you're sstrength in the gym should go up too! buy some protein shakes for after your workouts (whey) and maybe some protein blends for before you go to bed.

 

[Musclemar]

From your post it is clear to me that you need to increase your protein and calorie intake. Even though your are taking in 1 gram per pound of bw, you should increase that a little if you want to speed up the muscle building process. Increase your calorie intake to about 3000 per day and hace 200 grams of protein. 300-350 grams of complex carbs is also a big must if you want to fuel your workouts. The rest of your calories should be coming from healthy fats ie olive oil, yolks, flaxseed oil and natural peanut butter. As mentioned above by rodman9866, space your meals 3 hours apart. Have 5-6 meals per day. I would focus on solid foods mainly and maybe 1-2 shakes per day, one of them being postworkout.

Good Luck!

 

[benefit]

should i eat big or small meals? if i going to eat that many times a day they should be pretty small right?

 

[rodman9866]

yes and try to keep them around the same amount of calories as well

 

[benefit]

very good thank you guys very much! one question what kind of protein should i take before i go to bed? whey protein? or soy protein? right now i am curently taking both soy and and whey protein as that a good mix i take the soy in the morning and the why at night. is there a certain protein brand that is better than any other or is it all the same for instance people say no this protein is better or is all protein the same the only difference is the taste and the name?

 

[AngerOut]

I don't think Soy is the best protien. I have even heard others say it lowers natural testosterone, but even if it dosen't there are better, more bio-available protiens. Whey is great for a quick digestion but meat, poultry, and especially cottage cheese burns real slow making it ideal before bed.

 

[BigDogg]

How come you are on ripped fuel if you want to bulk up?