Help on my diet

[crand003]

I was told to post my diet here so here it is. I am 5'9 164. I usually eat about 2700 calories a day, take in about 170 grams of protein, 80 grams of carbs. Please help me with the diet. I train 6 days a week and no cardio becuase I want to gain weight. Also what are some could natural supplements that I could take. I use optimum nutrtion whey proetin taking in 120g and take aa all purpose vitaman, and L-Glutamine.

 

[Dlove]

Well your diet didn't come up on the post. pretty simple man.

Breakfast, oats, egg whites, piece of fruit

mid-morning-roast beef sandwich with some green veggie

lunch chicken breast, brown rice, veggies

midafternoon whey shake, with whole milk

dinner steak potato salad

late evening whey shake

Supplement's that are good are fish oil, flax oil, b-12.

You can eat tuna instead of roast beef.

It's hard advising someone on a diet not knowing their goals. you can eat to cut or bulk. You being at only 164 i would eat everything and anything in site ALOT BEEF! EGGS, WHole MILK, wheat bread etc

 

[DirkMoneyshot]

I was told to post my diet here so here it is. I am 5'9 164. I usually eat about 2700 calories a day, take in about 170 grams of protein, 80 grams of carbs. Please help me with the diet. I train 6 days a week and no cardio becuase I want to gain weight. Also what are some could natural supplements that I could take. I use optimum nutrtion whey proetin taking in 120g and take aa all purpose vitaman, and L-Glutamine.

So let me get this staright:

170g Protein
80g Carbs

And you think your eating 2700 kcals - It doesn't add up Sorry

Why are you asking us with help - Look at how little your eating and you should know why your not gaining.

 

[iamcdn]

well maybe there DSM:

170x4=680
80x4=320

so that means he needs another 1700 cals.

he could get in 189g of fat (lets pretend he drinks olive oil)

now seriously, DSM is on the money here, you have some serious issues

im suprised no one pointed that he is getting 170g of protein and 120g of it are from shakes

MAJOR DIET ISSUES - so listen to Dlove to get started

 

[huskyguy]

Eat more and more often

 

[crand003]

I am trying to bulk up and I am very knew to this. How many carbs, fats, calories, and protein do I need to intake. Im trying to get up to at least 175-180. Is it bad that Im getting most of my protein from Protein Shakes

 

[DirkMoneyshot]

If your fairly new at this -

1.5g Protein / lb BW
2.5g Carbs / lb BW
.25 - .5g Fat / lb BW

This will get you moving in the right direction -

Its no a problem if you get your protein from shakes, just don't make it more then 1/2 of your protein intake.

If you feel like your getting a little to fat - Drop the carbs back down to 2g / lb BW

 

[joshbeam1]

Am i understanding u correctly??? U say u WEIGHT train SIX days a wk!!! damn bro, no wonder u can't gain. U're overtraining.
What kind of program are u on??

 

[huskyguy]

Train less often-but harder, eat more, more often and try to get enough meat, eggs, dairy and fresh vegetables. You should stick to the core movements-deads, squats, bench as the base of workouts. Don't be afraid to ask questions-good form is always more important than higher weight. The main thing you need to eat, eat and eat some more.

 

[Eze]

I was told to post my diet here so here it is. I am 5'9 164. I usually eat about 2700 calories a day, take in about 170 grams of protein, 80 grams of carbs. Please help me with the diet. I train 6 days a week and no cardio becuase I want to gain weight. Also what are some could natural supplements that I could take. I use optimum nutrtion whey proetin taking in 120g and take aa all purpose vitaman, and L-Glutamine.

You are taking in 170 grams of Protein and 120 grams of that is from whey - BAD.

If you are trying to gain weight, then increase your protein to 2 grams per pound. So right now you need to get about 320grams. As you start to add weight, make sure you increase your protein proportionally.

Shoot for 50-60 grams of protein in each meal (you will need to eat 6 meals per day). After eating your protein source (chicken, tuna, beef, eggs, etc) fill up on good carbs (oats, rice, pasta, etc). That should take care of your carbs for the day. Eat until you are stuffed!!!!! After a week or two your body will get used to the increaes in food, and you will actually get hungry more often.

As for fats, pick up some flax oil or fish oil caps.

IMO if you want to get big EAT RED MEAT!!!!!!!!!

Drink a minimum of 1 Gal of water per day

Take a multivitamin

Make sure to get enough rest

 

[crand003]

My training program is like this, On Tues I only do two exercises sets on Tri, On Sat I only do bench and incline for Chest. Feel Free to help with changes if I need them. I am 19 yrs old too.

Mon-Biceps/Forearms
Tues-Chest/Tri
Wed-Legs
Thurs-Back/Bi
Fri-Shoulders
Sat-Tricep/Chest

 

[huskyguy]

Are you deadlifting and/or squatting?---If you want to put on mass these two exercise should be your main priority.

 

[crand003]

Im doing sqauts, but no deadlifts. Does this sound like a good chest workout.
Bench-6, 4, 4, 2
Inc-6, 4, 4,
Weighted dip-3x10
incline flies-3x10
bench flies-3x10

 

[crand003]

How many Cals should I be taken in a day DirkMoneyshot