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firedust
10-19-2005, 05:02 PM
Taking some advice from lurking on this message board for a while, my lazy butt got off the couch and went to the gym, with the intent of sticking to it, while building muscle. Included in that was a revised diet.

I'm 23, 193 lbs currently. I was probably around 182-185 when I started lifting seriously five months ago. An aside, I never seriously worked out until this, so I would definitely be a beginner still. I've definitely got some body fat on me (read: 182 lbs, 5'11" fairly sedentary lifestyle prior). I just decided for now that I enjoy lifting, though a cut should probably come on pretty soon.


Alright..a little revised, I left out a few things, and the breakdown P/C/F/Kcal

7:15 AM
Two scambled eggs 12/0/9/140
8:30 AM
1 cup cottage cheese 18/8/3/135
Peach slices 0/10/0/40
1 cup fat free yogurt 11/35/0/180

10 AM
Peanut Butter Sandwich 16/41/18/370
30 mini carrot sticks 2/18/0/80

12 PM
1/2 lb grilled chicken 52/0/3/220
2 servings of pasta 14/82/2/420
sauce 3/16/2/90
1/4 cup mozzarella 7/0/9/110

4 PM
1.5 scoop whey protein

6 PM
Workout
Post workout 1.5 schoop whey 66/6/6/330

8 PM
Baked potato 3/23/0/110
5 oz. Turkey 25/0/2/125
Slice cheese 8/0/7/80
Bread 8/34/2/180

Total 1.5 tblspoon olive oil to cook some of the above

0/0/25/145

Supplement with flax seed oil and multivitamin only.

Total: 245/273/88/2755

35.5%/39.6%/28.7%

Thanks.

VJ

phatmike
10-19-2005, 05:27 PM
Hey bro,

First of all, if you think you aren't gaining fast enough, you AREN'T eating enough. Second, it's really hard to help someone who doesn't post the overall daily macro breakdown of their diet. I doubt anybody here is going to go through all of your meals and figure out how much P/C/F you are eating. You should already have this info, so include it. If not, then that is your bad. People here are more than happy to help, but you gotta throw us more info.

Also a general idea of how you are training might help as well.

Unreal
10-19-2005, 06:20 PM
Overall, doesn't seem bad. I would time your carbs a bit better. Some carbs before and after workout. You eat carbs around 12, but then no carbs for 6+ till you work out, and no carbs afterwards. Pick up some dextrose for your PWO shake. You want to refill all glycogen you just burnt off working out.

Besides that, you need to count cals, and get macros for a further break down. Off hand it seems like your getting more then enough protein, but not enough fat. Maybe throw some olive oil on your pasta during lunch. Also I would eat a larger breakfast. 2 eggs isn't much at all.

phatmike
10-20-2005, 10:48 AM
Much better, thanks for adding the extra info. I agree with everything that Unreal said. Diet would look pretty solid if you follow his advice. The only other thing I would add is more veggies.

The only other thing I would say is to make sure you are training with compound lifts, and getting enough rest.

firedust
10-20-2005, 02:27 PM
Looking at it, it's true...not carb heavy pre and post work out. Maybe I can split that lunch in two and eat the rest around 4 pm, then work out. My lifting has moved to 4-5 times a week, one set of muscles per day, with compound lifts.

As for rest, I do need to work on that to stop stunting my own gains and growth.

Thanks.

thajeepster
10-20-2005, 03:25 PM
WHAT KIND OF PROTEIN POWDER ARE YOU TAKING?????? 1.5 scoops is 66g protein??????? Hook me up :D

firedust
10-21-2005, 09:09 AM
3 scoops is 66g. I just combined the two.

thajeepster
10-21-2005, 01:48 PM
ah i see, between pre and pwo... anyhow, you wanna have some carbs along with both of those shakes.