NEED HELP WITH DIET

[xskater22]

do you think this is enough to gain lean mass?
Age:19
Weight:152
Height: 5' 8"
Bf: 6-7%

8-9am eggwhite omelette, 2 whole eggs, bowl of oatmeal with granola, apple, banana

11am protein bar(300cals), bananna

1pmpost work out- whey(220cals) orange, banana

3pm-xl turkey sandwhich no cheese

6pm- turkey sandwhich no cheese with olive oil

9pm- turkey sandwhich no cheese with olive oil

11pm- handful of trailmix nuts

ive just upped my cals since ive been trying to gain weight for the past month and have gotten no where.... any advice??

[drivehard]

need more fruits and veggies!

Work out the macros, and you will get more replies I bet.

[AnonyMoose]

do you think this is enough to gain lean mass?
Age:19
Weight:152
Height: 5' 8"
Bf: 6-7%

8-9am eggwhite omelette, 2 whole eggs, bowl of oatmeal with granola, apple, banana

11am protein bar(300cals), bananna

1pmpost work out- whey(220cals) orange, banana

3pm-xl turkey sandwhich no cheese

6pm- turkey sandwhich no cheese with olive oil

9pm- turkey sandwhich no cheese with olive oil

11pm- handful of trailmix nuts

ive just upped my cals since ive been trying to gain weight for the past month and have gotten no where.... any advice??

I would move the olive oil earlier in the day. Fats give energy and you don't need them nor will you burn them at night.

consider taking a cassien protien during the day. this is both for your drink and bar. whey is good however if close your your wo and immediately after. the trick is to get alot of frequent meals with alot of slow digesting protein. that keeps the metabolism up!

it's better to get the carb loading in before the wo and good carbs immediately after.

the trick to keep the body fat down is to get plenty of protein and fat for fuel. you will need carbs to gain mass but you will have to experient on how many are too much for you before they go to fat that are not being used up for the muscle.

[PublicEnemy]

the trick to keep the body fat down is to get plenty of protein and fat for fuel. you will need carbs to gain mass but you will have to experient on how many are too much for you before they go to fat that are not being used up for the muscle.

Experimenting with your macro's is definitely going to be your best bet. Everyone's body responds differently to macro's (especially carbs), so the best thing you can do is adopt a certain macro ratio for a week and then gauge the effectiveness at the end of the week to see how its working for you. I, for one, have to keep my carbs lower compared to my other macros, otherwise I'll put on unnecessary fat.

And drivehard is right, you need more fruits and veggies, if you don't have those you're going to be missing out on some good fiber as well as phytochemicals and the benefit of lowering the acidity of your body to a more favorable level.

For your post workout I'd suggest getting some high GI carbs- dextrose and maltodextrin are an excellent choice as they will go immediately into your bloodstream and augment that post workout insulin effectiveness.

Short of writing and counting all of your caloric and macro intake, I would just suggest trying to eat beyond full. No doubt you have a fast metabolism, and eating more frequently will only speed it up. Putting on lean mass while trying to stay lean is quite difficult, but ideally you should be putting on a little fat as you bulk as this is indicative of you surpassing your caloric needs- therefore providing the adequate calories and protein for muscle growth.

And always, make sure you're getting a least a gram of protein per pound of bodyweight, and more is definitely not going to hurt. Make sure to drink a lot of water too, i'd shoot for 5 or 6 really good pisses a day.

[bubbachew]

I would move the olive oil earlier in the day. Fats give energy and you don't need them nor will you burn them at night.

Explain your reasoning behind not eating fats later in the evening and before bed. And what are your meal's in the evening/before bed?

I totally disagree with your comment, I just want to hear your reasoning.

[AnonyMoose]

Explain your reasoning behind not eating fats later in the evening and before bed. And what are your meal's in the evening/before bed?

I totally disagree with your comment, I just want to hear your reasoning.

my reasoning is to get them during the day when you are more likely to use them up for the energy they provide than let them sit and not work for you. remember - he is trying to cut. i can understand being disagreed with - and there are some fats that would not be a concern at night. but i suggested that with his goals in mind.

[bubbachew]

my reasoning is to get them during the day when you are more likely to use them up for the energy they provide than let them sit and not work for you. remember - he is trying to cut. i can understand being disagreed with - and there are some fats that would not be a concern at night. but i suggested that with his goals in mind.

So, what would you advise him to eat before bed?

[lennoxchi]

So, what would you advise him to eat before bed?

ff cottage cheese..one 8 ounce glass of ff milk....MMM

[AnonyMoose]

the nuts are fine but i would advise to take a cassein protein drink.

[suncloud]

So, what would you advise him to eat before bed?

half a pound of steak/chicken, no carbs.

[AnonyMoose]

half a pound of steak/chicken, no carbs.

that would work too!

[EasyEJL]

my reasoning is to get them during the day when you are more likely to use them up for the energy they provide than let them sit and not work for you. remember - he is trying to cut. i can understand being disagreed with - and there are some fats that would not be a concern at night. but i suggested that with his goals in mind.

Wait, he's trying to cut? I dont' think so.

do you think this is enough to gain lean mass?
Age:19
Weight:152
Height: 5' 8"
Bf: 6-7%

even so, fats early vs fats later is kind of inconsequential, far more important is calories per meal earlier vs calories per meal later Fats are also much more difficult for the body to use to grow fat cells in your body larger, so often they are a smarter choice later in the day.

[bubbachew]

Wait, he's trying to cut? I dont' think so.





even so, fats early vs fats later is kind of inconsequential, far more important is calories per meal earlier vs calories per meal later Fats are also much more difficult for the body to use to grow fat cells in your body larger, so often they are a smarter choice later in the day.

Thank you! If I'm trying to lose weight OR gain weight, I always consume a protein/fat meal at bedtime, instead of just protein. Fat will slow the digestion of a casein protein down even more. My pre-bedtime meal is usually eggs or tuna and some Fish Oil or ANPB.

suncloud and lennoxchi, why just protein before bed, and no healthy fat? any reasoning?

[AnonyMoose]

you want a slow digesting protein to keep your matebolism up while you sleep to shed the pounds.

[EasyEJL]

Well, in the interests of controlling overall calories though, I can see it. take these 2 examples

1 glass whole milk
2 glasses hood calorie countdown skim + 1 tsp fish oil

the glass of whole milk has 146 cals, 8g fat (5 saturated), 13g of sugars(lactose) and 8g protein.

the 2 glasses of hood milk have a total of 90 cals, 16g protein, only 3g sugars, no fat, and the tsp of fish oil will have 5g of fat for a total of more or less the same cals (135) but with more protein and less sugar.

I dont think i'd want to in a prebed meal regardless of anything go over 250-300 cals

[suncloud]

suncloud and lennoxchi, why just protein before bed, and no healthy fat? any reasoning?

if you want the fat, cook it in canola/olive oil. there's nothing wrong with fats at bedtime. i was worried about giving him too many calories for a lean bulk 300-500 calorie increments are best for doing this slowly.