Need a FitDay assessment

[humidityhater]

I'll get right to it...

Body Stats currently
6'
195 lbs
20% fat
156 lbm (lean body mass? I think that's what he said)

Goals
Bigger..... stronger. 200lbs and 10% body fat

Fit Day Stats
Ave Calories per day = 1986

Fat: 70grams 629cals 31%
Carbs: 198grams 702cals 35%
Protein: 167grams 668cals 33%

What do I need to change with this diet?

I have been doing WBB1 to the letter for 2 months now. I Follow rest day schedules and feel I eat well. I have no idea what kind of strength gains I have made....never maxed out.

I feel like I need more. My routine is starting to feel like it could use a little more intensity. Any other routines you could sugest for my situation would be great.

Let the flames begin.
:ninja:

[Roddy]

i'm gonna chime in and say your protien intake is too low, as well as your fat intake. I like my protein intake number to be the same as my body weight or higher. and fat intake to be 50% of my body weight.

lets see what others have to say.

[humidityhater]

....thanks Roddy.

Anyone else....I was thinking I would get some advice here.

[Built]

Protein and fat are minimally sufficient. Is this meant to be a cutting diet? If not, increase calories by 500 and see what happens to your gains.

[humidityhater]

Increase cals...ok consider it done.

More specifically though and I eating right. I mean are my fat, cal, and protein ratios any good?

[RedSpikeyThing]

Increase cals...ok consider it done.

More specifically though and I eating right. I mean are my fat, cal, and protein ratios any good?

Ratios don't matter. You are on target with your minimums (1 g / lb LBM for protein and .5 g/ lb LBM for fat). If you want any sort of critique, your fats a trivially low 70 g in stead of 76 g), but really you're doing fine. This is all assuming you are eating healthy whole foods.

I agree with built, if you aren't trying to cut, up the cals a little - I'm 145 lbs and I eat 3500 cals a day ;)

[humidityhater]

I feel like I am gonna bust eating the calories I am already consuming. I eat very healthy...if I could eat MacD's and other junk 3500 cals would be easy.

Any recomendations for adding calories that are good for me?

[Built]

Fats. Eat more fats.
Natty PB, olive oil, butter, raw nuts, avocados, fish oil ...

[teaturtle]

Built, i heard you say you didn't like flax oil. Any reason why?

I dont have it a lot but sometimes I will add some to a shake or something.

[McIrish]

I feel like I am gonna bust eating the calories I am already consuming. I eat very healthy...if I could eat MacD's and other junk 3500 cals would be easy.

Any recomendations for adding calories that are good for me?

Make shakes - I feel like a spokesperson for the blender industry, but honestly, a blender is a bodybuilder's best friend (maybe after a George Foreman grill, I'm undecided as of yet). Toss a banana, protein powder, oats, peanut butter/olive oil and milk into a blender, blend up, repeat 2-3x daily, and enjoy a 1,000-2,000 extra easy calories/day! :thumbup:

[Built]

teaturtle, read the first issue of get built. http://www.wannabebig.com/author.php?author=54

[teaturtle]

thanks Built. are there any other alternatives to fish/flax oil (I dont eat animal products)?

if not, is fish oil necessary in one's diet?

[Built]

My feeling is that it is, others disagree.

You'll have to make your own decisions.

[teaturtle]

Thanks. Your articles are reeeeeeeally helpful.

[Built]

Thank you teaturtle. :)

[Murmur]

Up the fat by 35g, protein by 15g, and carbs by about 75g. That's if you want to gain weight.

Those ratios scream out ice cream and milk shakes.

[humidityhater]

ice cream and milk shakes? I Wish!!! Milk does not settle with me very well.

I have been eating really well....I thought. I do drink a couple of protein shakes a day...but with water.

My daily diet consists of:

Morning
grape nuts
Protein shake

midmorning
fruit and peanuts

lunch
chicken and veggies or a sandwich on whole wheat

Mid Afternoon
Anything I can find as a snack at work...fruit, nuts...protein bars.

Dinner
Beef, pork or chicken.... a starch and a green veggie.

Anything wrong...where can Improve?

Thanks for all your help.

H.H.

[RedSpikeyThing]

Well, since you are very short of your calorie goals, try making each meal slightly larger. For example, if you're eatin 1/3 cup of peanuts, up it to 1/2 cup. Also, try and make your Mid Afternoon meal a little but heaftier than "whatever you can find" and add a meal after dinner. Those are some easy ways to add cals. BTW, a cup of peaunts is like 800 cals, so you could try adding that to your diet.