Nutrition Help please

[DamirK]

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

 

[psulifter]

bro, this is tough to sort thru. can you put your diet into a table/spreadsheet so I can tell what I am lookin at?

 

[DamirK]

yea i thought it was lil to much...here is a link to where i track my Daily intake if you can take a look please
thedailyplate.com/users/myplate/?when=2009-01-08[/url]

 

[psulifter]

link doesn't work. anyway...

Totals: 1,893 31g 230mg 3,270mg 215g 66g 16g 208g

First, you are either going to be adding muscle or losing fat, trying to do both at the same time is pointless, unless you are severely overweight to start, which I'm assuming you are not.

1. Eat more calories. 1900 kcal a day isn't going to cut it to add muscle. Try to get 2500+ to start, work up to 3000. If you find yourself gaining more fat than you'd like, cut it back some.

About 200g protein. Thats fine. People will try come in here and say more is better, but there is no science to back up that bro-intelligence.

Eat more complex carbohydrates. Whole grains are better. Shoot for 400g/day. Also, eat your veggies.

Get healthy fats in your diet. Olive oil, fish, fish oil, nuts, avocado, etc.

As for training, I would start with a 4 day split. I would do Chest/calves, back/shoulders, legs, and an arm day that uses some compound lifts (close grip bench, chins, etc.)

At 6ft and 160lbs, you don't need to be doing abs with every workout. IMO a waste of time in the gym. I can't remember the last time I did abs, and mine are doing just fine.

Cut back on or eliminate the cardio for the time being. If you are trying to add muscle, you want the calories for your muscles, not burning them with cardio. Or eat an extra 300 calories (whole grain sandwich w turkey and veggies for example) on cardio days.

Lastly, lift with intensity and make the most of your time in the gym. I try to get in and out inside of a hour, but I bust my ass while I am in there.

That should get you started.

-psu

 

[Aggravated]

Maybe 3000 for a clean bulk. If he is working out as hard as he should be I would go 3600 on workout days and 3000 or so on off days. Eating 3600 calories isn't that tough, even if you are an ecto.

If you start putting on fat, then cut it back to 3k or so.

 

[DamirK]

awesome thanks a lot guys, some good stuff here. how about anabolic dieting, you guys suggest that at all?

 

[DamirK]

Im currently on 4 day split. my workout looks like this right now:
Mon: Legs/abs Tues: Chest/Bi's/abs/ Wed: rest Thurs: Back/tri's/abs Fri: Shoulders/Forearms/abs. I also do Cardio about 3 times a week, nothing bad like 20-30 min or 2 miles or so. You guys think this diet is going to be beneficial with this routine?