View Full Version : Trying to plan a diet..

01-25-2006, 02:07 PM
Hey guys, im pretty much new around here. Ive been lifting on and off for 5 years now.. used to be scrawny 6 foot tall kid.. I bulked up a bit.. ive always been pretty toned. Currently I weight 167 give or take. Since Ive been lifting without realy any coordination besides.. goin to gym..doin few sets of bench.. biceps.. etc, I wanted to see if I can get some help so I can actually increase again.

One thing ive noticed is that since college I started gainin fat on body.. not much but its comming slowly, still have eight pack.. but its goin away, and im still goin to gym 3x a week.

So I figured I eat healthier. This is what I came up so far after readin these forums and others. I dont have time to type all of it out when I eat it and stuff.. so I copy pasted this out of my excel sheet. Hopefully u can read it.. but either way, total calories is 1606 and total protein is 200. It seems the calories are on the low side.. do you guys have any suggestions. Maybe there are some awsome meal plans out there? Im realy tryin to maintain my fat %(even reduce it a bit) and gain muscle. Tell me what ya think

Amount Cal Per Total Cal Protein Per Total Protein
Bread Slices 8 60 480 2 16
Egg Whites 8 17 136 3.5 28
Ham 2 70 140 11 22
Milk 70 5
Cereal 110 3
Protein Shakes 3 110 330 20 60
Tuna 2 60 120 13 26
Chicken 2 110 220 20 40

1606 200

01-25-2006, 02:15 PM
Eat more.

How many grams of fat are you eating? It doesn't look very high.

01-25-2006, 02:17 PM
First, you can't lower BF% and gain muscle. Impossible get it out of your head now. To gain weight add 500 cals to your maintence cals. I'm assuming your not gaining or losing weight right now so start with 1606 so that is 2100 cals per day. I would say you would need to increase the cals even more than that. Keep adding cals till you see a weight gain about 1-2lbs per week. It seems you eat pretty cleanly if you want to gain weight just add more food to each meal.

01-25-2006, 09:37 PM
Eat more.

How many grams of fat are you eating? It doesn't look very high.

not realy sure how much fat.. but i figured.. more protein less calories would be good. guess i dont realy know much bout all this.

is there any websites out there that show good balanced meals throughout the day? some ideas. i know tuna/eggwhites/chicken.. all good low cal and high protein

01-25-2006, 09:44 PM
you can start by reading a little here