Major Help w/ diet

  • Thread starter Thread starter imported_da1andonlychacha
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imported_da1andonlychacha

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OK, I always thought I was eating enough and just had a super fast metabolism and so I wasnt gaining weight. Now I've actually plotted out roughly my diet. The values I'm going to display are actually lower than my real diet, b/c I went w/ the assumption that I actually eat 1 serving of w/e, and I couldn't find out the nutrition info for everything, and b/c I put down only my normal routine and not random snacks or anything. Still I'm guessing its at least proportional and within a few hundred calories.

Total Calories - 2182
Total Protein - 164 g.
Total Carbs - 267 g.
Total Fat - 61 g.
Carbs from Sugar - 116 g. !!
Fat from Sat. Fat - 27.5 g.

Carbs - 54.3%
Protein - 33.3%
Fat - 22.8%

I am 140 pounds, 5'8" unknown bodyfat % but not too high just by looking at me. I usually have another serving of either chicken or beef that wasn't included. About half that sugar and a lot of the sat. fat comes from dairy products (5 cups 2% milk a day). About 104g of 164g protein are from whey or whey/casein supplements (again not including the meat serving.) My goal is to get to 160 pounds at about the same bodyfat I have now. I don't have any way to measure bodyfat accurately, so I'm just going to keep my waist at the same size, 31". I don't want to add in any more supplements, as I already take quite a bit of protein and a serving of Omega-3s daily. Please b/c of the nature of this request (my health and fitness!!) respond only if you feel that you can give me useful help.
 
not really sure what you want/need help with.

Perhaps if you gave us your exact diet, along with your concerns, you'd glean a useful response. You've indicated your goals, but have not said much else - i.e. have u failed before with this sort of diet?
 
Well, ok I'll try to be more specific. So I'll try to repost w/ more helpful info. One thing I need to do is change a few numbers.

Meal 1 (7
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Meal 2 (10:40) - 180 cal 4g pro. 29g carb 6g fat
Meal 3 (12:30) - 530 cal 22g pro. 87g carb 17g fat (plus one egg white and fruit, couldnt find info for)
Meal 4 pre-workout (3
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Meal 5 post-workout + some a little later(5
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0-6
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- 658 cal 61g pro. 56g carb 21g fat
Meal 6 (~8
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0-9
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0) - 255 cal 29g pro. 15g carb 9g fat

TOTALS - 2182 cal 163g pro. 255g carb 66g fat

RATIOS - 33.7% pro. 52.7% carb 13.6% fat

OK, all that being said, I'm looking to try to eventually gain 20 lbs. lean muscle mass w/ unchanged bodyfat. I know I'll have to probably gain then cut, but that's ok. I'm concentrating on the gaining now. Some of my concerns are that I'm taking in about ~117g sugar and 28g saturated fat per day. A lot of that is from dairy products, usually 5 glasses milk a day. So I need to find a way to add a lot more calories and get my ratios where they need to be. I'm not exactly sure what they're supposed to be. I also need to do this w/o getting much more sugar or saturated fat. I don't want to use any more supplements than I already am, which would be several protein mixes and a serving of Omega-3s every day. Any advice on how I could accomplish this without involving tuna ;) would be appreciated.
 
HAHA the computer took my colons in the times as smileys...
 
Dear da1andonlychacha,

Adding up your protein intake it amounts to 169gm protein per day, assuming the egg white is 5gm protein from a large egg.

Since your bodyweight is 140 pounds, you are more than sufficient in the protein department of having 1gm protein per pound of bodyweight.

All you must do is increase overall calories, and the most wholesome way to do this is to increase your carb intake from wholegrains and unrefined sources of carbs. A kilo of raw potatoes is 700 calories, 150gm carbs. 100gm of raw rice is about 320 calories, 80gm carbs. Fresh fruit is good too.

Why don't we add a kilo of raw potatoes and 100gm of raw rice - cook them of course - to your daily diet? This will give a boost of about 1000 calories, more if you whack in the sour cream, butter and bacon toppings. If you find a 1000 calorie too dramatic, you can opt to for a 500 calorie jump and track your weight gain from there.

Apart from a sound growth stimulating program (HST), the oft missing piece to the growth puzzle is eating for growth. Eating for growth requires a calorie consumption in the order of 20-25 times one's weight in pounds. In this instance, if you ate the cooked equivalent of 1kg of raw potatoes and 100gm of raw rice, you'd be boosting your calories to about 3200 sans the rich dressing. This itself would give you a factor of 3200/140 = 23 calories per pound of bodyweight, which is very comfortably within the 20-25 calories per pound growth zone. Try it and see.

If eating this much doesn't cut it for you, then whack in another 500 calories, and see how that goes.

Godspeed, and happy HSTing :)
 
Thanks. The potatoes and rice sound like they're just the thing. I got kinda frustrated w/ bodybuilding and switched to WSB to build some strength for a while. In probly 2 weeks, I'll be done with that. Then I'll SD and come back on HST. When I do, I'll be sure to keep a close watch on my diet and not cheat. And I'll let you know how it goes. Thanks again, and good training to ya.
 
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