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syntekz
10-02-2001, 09:52 PM
I want to put on about 20 lbs within the next 3 months or so. Think it can be done? I need help with my diet very badly. Want to start within the next week.


MEAL 1
2 whole eggs
4 egg whites
serving milk
serving cheese
2 slices, wheat
1/2 cup oats

MEAL 2
2 servings chicken
1 bun, wheat
more carb???

MEAL 3
2 hamburgers, lean
1 serving peanuts
more fat???

MEAL 4(pre-workout)
1 can tuna w/ oil
1 tbsp peanut butter
more fat??
more protein??

MEAL 5(post-workout)
2 scoops protein w/ milk
1 bag easy mac

MEAL 6(before bed)
help???

syntekz
10-03-2001, 09:37 AM
:help:

the doc
10-03-2001, 09:42 AM
twenty lean pounds? DO you want to just get big (add muscle and fat)? just as a very crude estimate , you will need to eat say 3500-4000 cals to get up to 200. What your bmr, amr?

what sort of cals are in those meals?

Follow what cack says about not mixing fat with lots of carbs.

syntekz
10-03-2001, 09:45 AM
I want to gain as much muscle as possible, but I know that long with that will come fat. I'm only a little above 170 right now; my goal will be 190.

Not sure about the cals right now.(At work and can't find a website with nutritional listing)

bmr, amr? not sure. bf right now is at about 11 or 12 im guessing.

I'm not mixing carbs and fat. Trying not to at least.

I'm guessing its at about 2500 calories right now. I was gonna start with about 3200 - 3500 and see what that does.

Spiderman
10-03-2001, 10:21 AM
What are your totals here on carbs, protein and fat??

syntekz
10-03-2001, 11:23 AM
These are approximates; I just did it using a website online.

80 186 258
fat carb protein


Cals so far == 2496

I still need to another 600 - 1000 calories I'm guessing. Thanks for the help so far. ;)

Spiderman
10-03-2001, 11:30 AM
Increase your carbs to about 300 and keep your protein about where its at. If you still need a meal before bed then take some protein out of one meal and add it to your last one. Stick to around 225-250 g protein. Fat looks pretty good. ;)

syntekz
10-03-2001, 11:34 AM
Increasing carbs to 300? Thats a scary though, just because I've had it pounded in my head that carbs promote fat.

You think I should taper carbs off at any certain time of day?

Spiderman
10-03-2001, 12:35 PM
Well, remember carbs are your pirimary source of fuel in the body. So not enough and your workouts will suffer...thats a fact. Being that your post-workout meal is #5, I'd say you could still have carbs at meal 6. Your body is probly still tryin to recover at this point.... I think you'll be fine. Hit 300 g carbs daily (1200 calories), 250 g protein (1000 calories) and 80 g fat (720 calories) and I think you'll do nicely. If you see yourself puttin on a little extra fat then do a little cardio on your off days and you'll be no worse for the wear. ;)

syntekz
10-03-2001, 07:28 PM
This is very much revised. I took spideys advice and upped my carbs, but my fat got lowered and my protein did as well. WTF!?!?
I still don't think it sounds just right. Need a little more help. Having trouble deciding what I should eat on my 6th meal.

MEAL 1
2 whole eggs
4 egg whites
serving milk
serving cheese
2 slices, wheat
1/2 cup oats

MEAL 2
2 servings chicken
2 buns, wheat

MEAL 3
2 hamburgers, lean
1 serving mixed nuts

MEAL 4(pre-workout)
1 can tuna w/ oil
1 tbsp peanut butter
more fat???

MEAL 5(post-workout)
2 scoops protein
2 serving milk
1 bag easy mac

MEAL 6(before bed)
1 can tuna w/ oil
1/2 cup oats
2 serving milk

69 273 311
fat carb pro



thanks