I have got a plan but I'm not sure its correct or not

[Dreaded Pirate Roberts]

SO your eating too clean and not enough fat or protein. I like that your looking in to other things Elevating your FSH and LH levels while on cycle will help you gain and you will be healthier. The truth is it's your diet. It's hard to eat enough to gain. It's a full time job. The bigger you get the harder it is. Some steroids like Tren need to you to drink a lot of water and then your full all the time.

 

[Onk]

meal1:5 egg whites,one whole egg,75 gr rice flour,50 gr porridge,multivitamin pak
meal2:90 gr rice,150 gr chicken
meal3:90 gr rice,150 gr tuana fish
meal 4:90 gr rice,150 gr chicken again (pre workout)
meal 5:100 gr rice,200 gr steak (post workout) proteins:165 gr carbs:280 gr fat:2 scoops of olive oil
meal 6:100 gr rice,50 gr Turkey

so you're only roughly 2000 calories a day...are you looking to cut down or bulk up?

 

[cemil]

so you're only roughly 2000 calories a day...are you looking to cut down or bulk up?

add wieders arginine explode (pre workout),10 gr creatine and 40 gr whey protein bro.I use these supplements too

 

[tbonexl]

add wieders arginine explode (pre workout),10 gr creatine and 40 gr whey protein bro.I use these supplements too

Wow. Creatine.. wow...

 

[Megatron28]

add wieders arginine explode (pre workout),10 gr creatine and 40 gr whey protein bro.I use these supplements too

Can you check my math? Is that another 200 calories (50g x 4)?

 

[cemil]

by the way its at least 3272 calories and I've got a little fat belly.My goal is lean mass.And my daily calorie intake should be 2472 when I calculate (how much for an athlete and bodybuilder)

 

[Onk]

by the way its at least 3272 calories and I've got a little fat belly.My goal is lean mass.And my daily calorie intake should be 2472 when I calculate (how much for an athlete and bodybuilder)

meal1:5 egg whites,one whole egg,75 gr rice flour,50 gr porridge,multivitamin pak
meal2:90 gr rice,150 gr chicken
meal3:90 gr rice,150 gr tuana fish
meal 4:90 gr rice,150 gr chicken again (pre workout)
meal 5:100 gr rice,200 gr steak (post workout) proteins:165 gr carbs:280 gr fat:2 scoops of olive oil
meal 6:100 gr rice,50 gr Turkey

using your 165/280/40(ish) macros
165 * 4 = 660
280 * 4 = 1120
40 * 9 = 360
.:. 2140

I originally tallied up the calories from the meals and figured there'd be a protein shake or two and calculated ~2000.
I just did the macros and got ~2000.

Where are the other calories coming from?
Are you sure that's what you're eating?
As to hit near 4000 calories you'd want to be eating nearly double what you are....

 

[Buzzbait]

Brother no disrespect, BUT from your avatar, you got a little more then just belly fat. On that diet you posted, you should be much leaner. Sub-2000 cal? Holler at my boy 3J. Let him answer a few diet questions, let's get you leaner before you worry about "any" kind of bulk. Cheers....

 

[3J]

sounds like you can use some professional help...

i have a free diet advice thread in the diet section...

or if you want to become a client email me at 3jdiet@gmail.com

here is my website

3J's Nutrition | Diet and fitness consulting to get you to the next level.

 

[cemil]

using your 165/280/40(ish) macros
165 * 4 = 660
280 * 4 = 1120
40 * 9 = 360
.:. 2140

I originally tallied up the calories from the meals and figured there'd be a protein shake or two and calculated ~2000.
I just did the macros and got ~2000.

Where are the other calories coming from?
Are you sure that's what you're eating?
As to hit near 4000 calories you'd want to be eating nearly double what you are....

I swear god I made a mistake when I calculated the rice weights.Lets do this again:
75 gr oatmeal+50gr rice flavour+5 egg whites+1 whole egg=689 calories which means my breakfast
I eat 3 glass of rice a day in total and 700 gr protein source(meat,chicken,fish etc)=1413 calories
3 spoons of olive oil=132 calories
a scoop of whey protein=200 calories
pre workout arginine explode=75 calories TOTAL=2519 calories calories that I should take for my stats:2703cal.

 

[cemil]

and I've already bulked up.As you see,nutrition is not the problem source.Lets focus on my question

 

[Onk]

I swear god I made a mistake when I calculated the rice weights.Lets do this again:

75 gr oatmeal+50gr rice flavour+5 egg whites+1 whole egg=689 calories which means my breakfast
** This is no where even close to 700 calories. 75g oatmeal would have less than 20g carb, the rice less again, the egg white 40g protein
*** Which would be 300-400 MAX

I eat 3 glass of rice a day in total and 700 gr protein source(meat,chicken,fish etc)=1413 calories
*** again, proteins: would be about 800 cals max (700g meat with about 30g protein per 100 -- chicken and beef is less than 30)
*** carbs, 750*4 = 3000

3 spoons of olive oil=132 calories
a scoop of whey protein=200 calories
pre workout arginine explode=75 calories
TOTAL=2519 calories calories that I should take for my stats:2703cal.

added a few notations in there.

from your new post, which has different totals to what you originally posted, such as the quantities of rice and oats consumed, you've got at least 3500 calories from carbs, around 1000 from protein and seemingly only 132 from fats. No wonder you've got a problem with muscle definition.

and I've already bulked up.As you see,nutrition is not the problem source.Lets focus on my question

disagree, it clearly is the problem.

 

[tbonexl]

Diet is atleast 80%...

 

[cemil]

added a few notations in there.

from your new post, which has different totals to what you originally posted, such as the quantities of rice and oats consumed, you've got at least 3500 calories from carbs, around 1000 from protein and seemingly only 132 from fats. No wonder you've got a problem with muscle definition.



disagree, it clearly is the problem.

ok what you suggest then

 

[Buzzbait]

ok what you suggest then

Once again, I suggest talking to 3J.....

 

[Onk]

ok what you suggest then

if you're looking at 4000 calories you'd want to be about
p = 350g
c = 400g
f = 70g

split those up into 6 meals and you'll get your macro timing down better.

get more meat into you, I'm talking about 200-250g of chicken/turkey/fish a serve.
need a bit more fats as well, pick up some avocados and peanut butter

BUT MOST IMPORTANTLY:
Post your diet here ---->>> Diet Forum
start a new thread, copy and paste your diet, let people more knowledgeable than me help you. We have nutritionists and bodybuilding coaches on these forums, if they can't sort you out no one will!