advice on diet

[HoldtheRope76]

got a question for all you experienced lifters out there. i'm 26 yrs old, 6'5, 250 lbs ex-college football player and lifter of many years. i've been upping my protein to put on some more muscle and really been upping the intensity in the gym and trying to nail my diet. i've been following some of the Rock's diet/workout tips to tweak my own routine. my question is.. i'm hitting at least 1 gram of protein/lb of bodyweight and aiming to get at least 60 grams of protein per meal. between eating at least 4 times a day and my hydro whey shakes, i'm getting between 250-300 grams of protein per day. however, i'm still feeling hungry. i don't want to sacrifice body fat just for the sake of being full. i've been eating more carbs on lifting days (lifting 3 days a week) as opposed to non-lifting days. morning meal consists of 6 eggs ( 3 whole, 3 egg whites), oatmeal (steel cut), and 30 gram hydro protein shake. then throughout the day, i eat chicken, fish, deer, etc. i'm wanting to put on 5-10 lbs of muscle which i know will be a slow process since i have been lifting for over 10 years because of football. so i'm looking for advice on what to add to my diet, if anything, since i'm still feeling hungry even when ingesting the high amount of protein. thanks

 

[The Solution]

Protein doesnt = your diet
what is the amount of carbs you eat?
how much fat do you eat in a day?
Are you in a surplus to aid in muscle growth?

i suggest you read some of these articles:

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[HoldtheRope76]

thanks for your reply; i have enjoyed reading the links you posted. i'm sure i'll be chastised for this but as far as counting my carbs/fats, i don't count them as specifically as my protein (which im seeing i should) i get my carbs from steel cut oats with breakfast, then vegetables with my other meals. so i'm getting my carbs, but i dont specifically know the exact number. i eat sweet potatoes, brown rice, asparagus, and others regularly with my meals

 

[Driven2lift]

thanks for your reply; i have enjoyed reading the links you posted. i'm sure i'll be chastised for this but as far as counting my carbs/fats, i don't count them as specifically as my protein (which im seeing i should) i get my carbs from steel cut oats with breakfast, then vegetables with my other meals. so i'm getting my carbs, but i dont specifically know the exact number. i eat sweet potatoes, brown rice, asparagus, and others regularly with my meals

Hitting protein requirements is a priority but the rest of your caloric allotment should be filled with fats/carbs and are just as important when trying to reach any target weight. You should start tracking, so you can accurately gauge your TDEE and stay consistent with your calories.

Track for a week or two, see where your weight goes then gauge changes from there.

 

[The Solution]

thanks for your reply; i have enjoyed reading the links you posted. i'm sure i'll be chastised for this but as far as counting my carbs/fats, i don't count them as specifically as my protein (which im seeing i should) i get my carbs from steel cut oats with breakfast, then vegetables with my other meals. so i'm getting my carbs, but i dont specifically know the exact number. i eat sweet potatoes, brown rice, asparagus, and others regularly with my meals

Without knowing your intake or portions does not help us

 

[rj123]

If you're only getting carbs from oats and vegetables then I can tell you right now you're not getting enough. I don't even count vegetables when totaling my daily macros

 

[HoldtheRope76]

tracked my macros yesterday for everything but one meal. tracking my breakfast, post workout meal, and dinner, i had roughly 2702 calories, 265 grams of protein, and 114 carbs, maybe 100 grams of fats. some of the things were so miniscule with fats/carbs that i didnt even add them. before dinner i had a meal at a chinese restaurant that consisted of beef and broccoli and peppered chicken. i had one large plate and a half so i'm not sure how to track that. i was shocked to actually see that some things have hardly any carbs such as the ribeye steak and asparagus i had for dinner.

my meals yesterday looked like this:

Breakfast: 6 eggs, 1 cup of steel oats, 30 g platinum hydro whey shake
Post Workout: 30 g platinum hydrowhey shake, 12 oz chicken breast with half a can of ranch style beans
Mid-day meal: large plate of chinese beef and broccoli and peppered chicken
Dinner: 12 oz ribeye, asparagus, and large sweet potato

 

[rj123]

tracked my macros yesterday for everything but one meal. tracking my breakfast, post workout meal, and dinner, i had roughly 2702 calories, 265 grams of protein, and 114 carbs, maybe 100 grams of fats. some of the things were so miniscule with fats/carbs that i didnt even add them. before dinner i had a meal at a chinese restaurant that consisted of beef and broccoli and peppered chicken. i had one large plate and a half so i'm not sure how to track that. i was shocked to actually see that some things have hardly any carbs such as the ribeye steak and asparagus i had for dinner. my meals yesterday looked like this: Breakfast: 6 eggs, 1 cup of steel oats, 30 g platinum hydro whey shake Post Workout: 30 g platinum hydrowhey shake, 12 oz chicken breast with half a can of ranch style beans Mid-day meal: large plate of chinese beef and broccoli and peppered chicken Dinner: 12 oz ribeye, asparagus, and large sweet potato

i would say move the morning shake to after dinner right before you go to bed and up the carbs. Whats your regular mid day meal look like? Or is Chinese a pretty regular routine for you lol

 

[HoldtheRope76]

ha nah chinese is not the usual. breakfast is always the same except for workout days when i make a full cup of oats instead of 1/2. mid day meal changes but its usually some form of chicken breast or deer meat with vegetables. i'm trying to keep my protein high but on workout days, im gonna keep my carbs up higher than non workout days. this is the first time i've broken down what im eating then googling to find out the nutritional info (always paid attention to protein but now paying attention to cals and all macros). im hitting my goal of at least 1 gram protein/lb of bodyweight each day, but i'm really trying to focus on upping the carbs on workout days. i'll take all the tips i can get. i hit around 3600 cals yesterday and looks like 2600 today. from reading alot here lately, my calories will be trial and error to figure out exactly what my maintenance cals are and then take in more on workout days vs less on off days. i've always drank plenty of water (pretty much all i drink) and i take Orange Triad/Fish oil daily in addition

 

[Driven2lift]

ha nah chinese is not the usual. breakfast is always the same except for workout days when i make a full cup of oats instead of 1/2. mid day meal changes but its usually some form of chicken breast or deer meat with vegetables. i'm trying to keep my protein high but on workout days, im gonna keep my carbs up higher than non workout days. this is the first time i've broken down what im eating then googling to find out the nutritional info (always paid attention to protein but now paying attention to cals and all macros). im hitting my goal of at least 1 gram protein/lb of bodyweight each day, but i'm really trying to focus on upping the carbs on workout days. i'll take all the tips i can get. i hit around 3600 cals yesterday and looks like 2600 today. from reading alot here lately, my calories will be trial and error to figure out exactly what my maintenance cals are and then take in more on workout days vs less on off days. i've always drank plenty of water (pretty much all i drink) and i take Orange Triad/Fish oil daily in addition

Exactly right. After a week of tracking reweigh yourself and go from there.
If you lost or gained you can either add or subtract the appropriate calories from there.

 

[HokiePride]

Advice from fellow 6'5 er and ex basketball player, I suggest you train like a beast and eat like a lion. You feast when necessary and lift heavy as hell. Squat/Bench/Dead are your assets. Stick with those three and forget about aesthetics for now. Once you get your numbers up, everything else will fall in line.