DamirK
New member
- Awards
- 0
Hey everyone I am in indesperate need of nutritional help to accommodate my weight lifting route. I am 21 years old around 6 ft tall and weight about 165lbs.
I am looking to gain muscle, but minimize the fat gain.( i know pretty common right!) My routine Monday Chest/Bi's/abs Tuesday: Legs/abs Wed. Off Thursday: Back/Tri's/abs Friday: Shoulders/forearms/abs. I try to do cardio at least 3-4 times/week about 20-30 min as well. I work out first thing in the morning too any thoughts on that? I down a pre-workout protein shake and 5 grams of Creatine and same for Post-workout
here is my typical daily food intake:
Food Item Servings Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
Gold Standard 100% Whey Protein Powder
post-workout 1.00 120 1g 30mg 60mg 3g 1g 0g 24g x
Servings consumed: Serving size: 1 scoop (30.4g)
Coffee 3.00 6 0g 0mg 15mg 0g 0g 0g 1g x
Servings consumed: Serving size: 8 fl. oz.
Polaner Sugar Free Orange Marmalade 6.00 60 0g 0mg 0mg 30g 0g 0g 0g x
Total consumed: Serving size: 1 Tbsp. (17g)
4 Egg Whites 1.00 67 0g 0mg 220mg 1g 0g 0g 16g x
Servings consumed: Serving size: 4 egg whites
Tesco Large Flat Mushrooms 2.00 26 1g 0mg 0mg 1g 0g 2g 4g x
Servings consumed: Serving size: 100g
Schwebel's 100% Whole Wheat Bagel 2.00 280 2g 0mg 760mg 50g 16g 10g 26g x
Servings consumed: Serving size: 1 bagel (70g)
Jiffy Extra Crunchy Peanut Butter 1.00 190 16g 0mg 130mg 7g 3g 2g 7g x
Servings consumed: Serving size: 2 tbsp
Sugar (tsp) 4.00 60 0g 0mg 0mg 16g 16g 0g 0g x
servings consumed: Serving size: 1 tsp
Reiter Skim Milk 1.50 135 0g 8mg 195mg 18g 17g 0g 12g x
Servings consumed: Serving size: 8 oz/ 240mL
Valu Time Wheat Bread 1.50 180 2g 0mg 330mg 35g 5g 2g 8g x
Servings consumed: Serving size: 2 Slices
Dairymen's Lowfat Cottage Cheese 1/2 Cup 3.00 240 3g 30mg 1,260mg 9g 9g 0g 39g x
Servings consumed: Serving size: 1/2 cup (105g)
2 Egg Whites 1.00 34 0g 0mg 0mg 0g 0g 0g 8g x
Servings consumed: Serving size: 2
Boneless, Skinless Chicken Breast 2.50 275 6g 163mg 300mg 0g 0g 0g 58g x
Servings consumed: Serving size: 112g (4oz.)
Safeway All-purpose White Flour 2.00 220 0g 0mg 0mg 46g 0g 0g 6g x
Totals: 1,893 31g 230mg 3,270mg 215g 66g 16g 208g
% of your daily value 75.72% 47.31% 76.67% 136.25% 71.77% n/a n/a 415%
There might be some slight changes but most of the time its similar to this.
Please offer your suggestions/criticism/opinions
thanks guys
I am looking to gain muscle, but minimize the fat gain.( i know pretty common right!) My routine Monday Chest/Bi's/abs Tuesday: Legs/abs Wed. Off Thursday: Back/Tri's/abs Friday: Shoulders/forearms/abs. I try to do cardio at least 3-4 times/week about 20-30 min as well. I work out first thing in the morning too any thoughts on that? I down a pre-workout protein shake and 5 grams of Creatine and same for Post-workout
here is my typical daily food intake:
Food Item Servings Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
Gold Standard 100% Whey Protein Powder
post-workout 1.00 120 1g 30mg 60mg 3g 1g 0g 24g x
Servings consumed: Serving size: 1 scoop (30.4g)
Coffee 3.00 6 0g 0mg 15mg 0g 0g 0g 1g x
Servings consumed: Serving size: 8 fl. oz.
Polaner Sugar Free Orange Marmalade 6.00 60 0g 0mg 0mg 30g 0g 0g 0g x
Total consumed: Serving size: 1 Tbsp. (17g)
4 Egg Whites 1.00 67 0g 0mg 220mg 1g 0g 0g 16g x
Servings consumed: Serving size: 4 egg whites
Tesco Large Flat Mushrooms 2.00 26 1g 0mg 0mg 1g 0g 2g 4g x
Servings consumed: Serving size: 100g
Schwebel's 100% Whole Wheat Bagel 2.00 280 2g 0mg 760mg 50g 16g 10g 26g x
Servings consumed: Serving size: 1 bagel (70g)
Jiffy Extra Crunchy Peanut Butter 1.00 190 16g 0mg 130mg 7g 3g 2g 7g x
Servings consumed: Serving size: 2 tbsp
Sugar (tsp) 4.00 60 0g 0mg 0mg 16g 16g 0g 0g x
servings consumed: Serving size: 1 tsp
Reiter Skim Milk 1.50 135 0g 8mg 195mg 18g 17g 0g 12g x
Servings consumed: Serving size: 8 oz/ 240mL
Valu Time Wheat Bread 1.50 180 2g 0mg 330mg 35g 5g 2g 8g x
Servings consumed: Serving size: 2 Slices
Dairymen's Lowfat Cottage Cheese 1/2 Cup 3.00 240 3g 30mg 1,260mg 9g 9g 0g 39g x
Servings consumed: Serving size: 1/2 cup (105g)
2 Egg Whites 1.00 34 0g 0mg 0mg 0g 0g 0g 8g x
Servings consumed: Serving size: 2
Boneless, Skinless Chicken Breast 2.50 275 6g 163mg 300mg 0g 0g 0g 58g x
Servings consumed: Serving size: 112g (4oz.)
Safeway All-purpose White Flour 2.00 220 0g 0mg 0mg 46g 0g 0g 6g x
Totals: 1,893 31g 230mg 3,270mg 215g 66g 16g 208g
% of your daily value 75.72% 47.31% 76.67% 136.25% 71.77% n/a n/a 415%
There might be some slight changes but most of the time its similar to this.
Please offer your suggestions/criticism/opinions
thanks guys