Nutrition Advice Please!

[Matt04]

Hi Guys,

I have not been on here in a long time, did some searches for the below however all the links are old. I would like some advice on my current diet, this is something that I lack a lot of knowledge on and any help would be appreciated.

Bit of info:

Age: 23
Height: 5'11
Weight: 76kgs (167lbs)
BF%: 12-14%?

I am about 11 months post surgery on my left shoulder which is now at about 90%, I can lift heavy again and I have put on about 7kgs (15lbs) over the past 3 months however I have stalled. My gains have also seen my BF% increase somewhat which I know comes with the territory however I would like to adjust my diet to minimise this if possible.

I understand that more energy in vs less energy out= Surplus that = weight gain, I know i need to eat more, however i want to eat more of the right food.

Below is my current diet, If you could offer some alternate meals (What you eat), links on what food is best, P/C/F combinations (That have worked for you) and other information that would be great. My aim is to gain more lean mass and bulk to 85kgs (187lbs) and reassess from there.

Average Diet:

0700 Breakfast- 3 Eggs Scrambled with 2 slices toast +Multi/Joint Tablets + Water

1030 Snack- Elitemass Gainer w/ Milk + Banana

0100 Lunch- Subway (I know its bad) or leftovers from dinner

0400 Snack - Elitemass Gainer +Banana

0700 Dinner- Usually Steak, Pasta/Rice and Salad/Veggies

0830 - Train

0930 - Post workout Elitemass Gainer Shake w/creatine Mono

1030- Sleep

Overall Calories around 3000, Protein 204g(30%), Carbs 365g (54%), Fats 48g (16%).


Thanks

[Rileigh]

You could add oatmeal to each of your shakes you have throughout the day.

How often are you training?

[Matt04]

You could add oatmeal to each of your shakes you have throughout the day.

How often are you training?

4 times a week, 1 body part per week.

[tom183]

1 body part per week.

Do you mean 1 body part per session?

[Matt04]

Do you mean 1 body part per session?

Sorry my post was not clear, my split is: Chest/Tris, Back, Legs and Shoulders/Bi's with abs twice a week. Will change this up next week as it has gotten stale.

[GWilly]

It doesn't look too bad. Too much carbs for me, but if its working for you, then lucky you lol (you weigh 7 lbs more than me). Oatmeal is freakin awesome! Add that in there instead of 2 pieces of toast. For lunch, instead of eating subway, you could go spend $5 or so on some lunch meat and bread and eat that for lunch. It'll save you a few bucks and you can count your calories a whole lot better. (or tuna, grill chicken the night before, etc.)

If you are comfortable drinking 3-4 protein shakes a day, then that'll work. But trying to eat as much normal food as possible is always better for you. But if its working for you, and the price isn't bothering you much, then I'd stick with it.

As for wanting to change your routine.. if you are still adding weight to your lifts, you should not change routines. Maybe switch exercises that work the same muscle, but not the routine. For instance, working out your tri's with overhead db extensions and when it gets kind of boring, change it to dips for a few weeks. Just my .02.

Good luck with your goals!

[RhodeHouse]

There's absolutely nothing wrong with Subway. Whoever told you that is stupid.

As for a plateau, if you stop gaining, you need to eat more. I don't mind all the carbs because they are protein sparing and it's much easier to fill up on carbs. That being said, your protein needs to be pretty high and consistent.

If you're still having trouble gaining, drink a shake after each meal instead of as a snack. Keep your post-workout shake in place and add peanut butter snadwich to it, or something like that. Post-workout would be another great time for Subway. Eat your sandwich and drink your shake.

Gaining weight is hard work. Much harder than losing it.

[f=ma]

There's absolutely nothing wrong with Subway.

i bulked then proceeded to diet eating subway regularly. double turkey/double swiss/wheat footlong/little bit of honey mustard

[Matt04]

There's absolutely nothing wrong with Subway. Whoever told you that is stupid.

As for a plateau, if you stop gaining, you need to eat more. I don't mind all the carbs because they are protein sparing and it's much easier to fill up on carbs. That being said, your protein needs to be pretty high and consistent.

If you're still having trouble gaining, drink a shake after each meal instead of as a snack. Keep your post-workout shake in place and add peanut butter snadwich to it, or something like that. Post-workout would be another great time for Subway. Eat your sandwich and drink your shake.

Gaining weight is hard work. Much harder than losing it.

Could my excess fat gain be something to do with the high amount of carbs? I'm thinking of maybe switching one shake to a Whey based protein could that assist? While tweaking my breakfast and other meals.

[RhodeHouse]

i bulked then proceeded to diet eating subway regularly. double turkey/double swiss/wheat footlong/little bit of honey mustard

Subway is so good. I still love McDonald's, but I choose Subway just about every time, now. What happened to me?

[RhodeHouse]

Could my excess fat gain be something to do with the high amount of carbs? I'm thinking of maybe switching one shake to a Whey based protein could that assist? While tweaking my breakfast and other meals.

Carbs aren't the enemy. If you're trying to gain weight, theyare your best friend. Contrary to popular belief, it's next to impossible, but possible to gain muscle and burn fat or at least minimize fat gain. Chances are, with the diet you have set up, this is something that ain't gonna happen.

Understand this, to gain weight you need to gain fat. It's just the way it is. deal with it. You can minimize fat gain by keeping yuor diet pretty clean and increasing your light conditioning work.

If your goal is to get bigger, then do everything you need to do to get there. That means gaining some fat. You will struggle and be constantly small if you worry about gaining fat and trying to get big.

[Matt04]

Carbs aren't the enemy. If you're trying to gain weight, theyare your best friend. Contrary to popular belief, it's next to impossible, but possible to gain muscle and burn fat or at least minimize fat gain. Chances are, with the diet you have set up, this is something that ain't gonna happen.

RhodeHouse what do you mean by your last sentence? As i thought my diet was relatively clean? Or are you referring to my high carb intake which could attribute to the fat gain?

I'm going to include some Natty PB before bed as a snack and in a morning shake and see how that goes.

I have always had a fast metab however it may be slowing down, im happy to deal with the fat gain if adjusting my diet will not be beneficial to the speed of my mass gain in the long run however i will see how these changes go.

[ZAR-FIT]

adding peanut butter is to a few meals is a great idea. keep us updated.

[marc12]

I must say that your diet plan is not bad............I would like to follow these plan.
Thanks for sharing.

[RichMcGuire]

As i thought my diet was relatively clean? Or are you referring to my high carb intake which could attribute to the fat gain?

De novo lipogenesis hasn't been shown to really be significant in bodyfat storage...especially someone of your size. Guess we still live in a carb fearing world. Eating clean or whatever doesn't matter a whole lot as long as macro nutrition is met. Like Rhodes said..carbs aren't the enemy. How much fat you gain is more related to how big your Calorie surplus is, your genetics, and the amount of stimulus you're getting. You don't have to get obese, but you should still accept some fat gain. That, "gotta stay super lean and bulk!!" attitude usually leaves people spinning their wheels.

[Flora62]

You could add oatmeal to each of your shakes you have throughout the day.