Doing HCT 12 , looking to gain some muscle, im 25, 188lbs. Am I eating enough? Heres an example of my diet
8am- Water, nutrigrain bar
10am- 6 eggwhites, water.
12am - oatmeal, 500ml milk, toss salad, hash brwon cassrol (hash browns, eggs, ham, milk)
2pm - rice cake, 2 egg whites, water
4pm- rice cake w pbutter, superpump 250
6pm- potatoes, carrots, lean pork chops, and 500ml milk
8pm - nitrean shake with berries, oj and cranberry juice
Is this enough food? Should I be eating more?
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If your planning on sticking with it for a while you might want to be more flexible with your food choices. Being too strict with your selections can get old quick. Instead track your daily calorie and protein intake. Your body weight is similiar to mine, and I consume 4500-6000 cals and 200-250 grams of protein a day. I've tried the super strict diet thing and it usually leads to "cheating". Now I eat just about anyting and everything. If you're worried about putting on too much fat, just use your head when it comes to fatty foods. If that doesn't help cut back on the cals just a tad, and do more cardio. There's a simple trick to dieting for muscle gain....EAT, EAT, EAT throw in a high cal, high protein shake and EAT. Try to get as much of your daily cals and protein with real food, and use the shakes if you need.The only time I drink shakes is when I'm leaving the gym on my way to a diner.
Last edited by neweracat; 11-18-2010 at 06:42 PM.
That does not look like enough to me for someone who is 188 pounds. The only way to know for sure though is to try it. If you don't gain you'll know you need to add more.
Last edited by tom183; 11-18-2010 at 09:46 PM.
Did you even read the entire HCT-12 entirely? There is a specific diet section which tells you how much to eat.. and you eat based off of where you want to be, not where you are now. So what are your goals in terms of body comp? We have no idea if you're eating enough because we don't know what weight you're aiming for. Theres simple calculations in the program.
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You need to do something with the majority of your diet. You are getting in more protein in the last 2 meals than you do all day. 2 egg whites and water isn't really going to cut it as a meal.
What time of the day do you workout? The nitrean shake and all of the carbs looks like a perfect meal for post-workout, and it wouldn't be a bad meal to start your day. With how you have it set up you are going from 8pm until 12 pm (16 hours) and you only take in about 25-30 grams of protein in. I wake up around 6 am and by noon (2 meals and 1 snack) I could be at 120-150 grams of protein. I'm at a BW of 200.
You should be looking to get some type of protein and carbs in first thing when you wake up. I think a quick shake and some carbs will start your metabolism and body for the day. Before you workout (again, let us know when) you should be getting a pretty clean meal with protein and carbs in to fuel your workout and have you functioning correctly.
I think you could manage some major overhauls, your diet looks way to basic and simple, as in something you got from a real "health" oriented website or magainze. Don't be afraid of the whole egg, it's a solid meal, open up to cottage cheese, yogurt, and more meats if you can. Make a sandwich with some deli cuts.
There is more you can do to this diet, but goals and direction is needed.
Last edited by Time+Patience; 12-08-2010 at 09:57 PM.
Thanks for the input.
I agree my diet is not good. I feel its the biggest thing keeping me from meeting my goals. My long term goal is to be 200lbs at 10% BF. right now Im around 190 at 14-18%bf. Im gonna follow this with some of the foods I normally eat or like, as well as my shedule. See if you guys can try to put something together for me thanks.
Monday to friday, work usually 8h hours, and then hit the gym right after on monday wed and thrus. Followed by a shake and supper.
So here are the foods:
Fruit - bananas, apples etc
Meat (chicken, pork, stek etc.)
Crackers, rice cakes
subway( once a week)
So lets try to fill in the blanks
8am - breakfast, just waking up.
10am - first break at work
12am - luinch time at work
2:30pm - last break at work
4:30pm - heading to the gym
9:00pm- Snakc before bed?
Heres my plan starting on monday, after I go to the grocery store.
8am - Whole wheat bagle with pbutter, Nitrean shake, and maybe a banana or apple?
10am - egg whites, and a protein bar
12am - Leftovers - Meat and vegetables, lasgna, stir fry etc.
2:30 pm- cottage cheese and a rice cake
4pm - whole wheat sandwich with turkey, chicken or tuna , and some superpump 250
6pm- post workout shake, nitrean, oj, cranberry juice, mixed berries
7pm - Meat and vegetables, could be pork, steak, chicken, etc.
9pm - some cottage cheese and milk?
I also plan on drinking a couple liters milk and water each day.
Something of this sort.
Last edited by cj95; 12-10-2010 at 09:13 AM.
^--It's very vague in terms of quantities but it certainly looks better than you original post. Let us know how it goes.
For the next week I will document my diet here, see what you guys think.
8am - whey shake and a wwheat bagle with pbutter - 75g protein
12am - ground chicken with peppers, cheese, tomato sauce. 2 servings. I would guess 80g protein
230pm - mass gainer shake, and a tuna sandwich on whole wheat - 70g of protein
6pm - 2 chciken breasts, chciken garden salad and hash browns. 80 g of protein
9pm- mass gainer shake - 40g protein
10pm - cottage cheese - 1/2 cup - 15 g protein
Going to start counting calories and carbs as well using fitday. Any input appreciated.
How about starting a training log, if you haven't already, and including your diet there rather than continually post it here?
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The lunch meal is solid, as well as needed. With that longer break between meals it's good to get in a large meal. Your 2:30 meal looks good, the tuna sandwich will be a good pre-workout meal, you could maybe throw in a fruit of some sort in that meal or eat it on your way to the gym for added carbs/energy.
Everything looks completely overhauled and much better. I'd say that you could make the change of taking out the mass gainer shake from the 2:30 meal and just throw in fruit at that meal, or eat the fruit right before going to the gym. I only say you could get rid of that shake because you have drastically increased your protein intake. You would be at around 270 grams of protein without that shake, which I think would be very efficient for your BW.
Post workout is the ideal time to get in a protein shake and some type of quick carbohydrate, so your nitrean shake, oj, and the fruits is perfect for this time frame. You follow that up with a protein heavy dinner around 6 pm, and then your last snack before bed and you are off to a much better start.
I'd re-evaluate right before Christmas. I say that because I assume that you, like most other people, will eat your fair share on Christmas so you might see a larger weight increase around that time. You will realistically have 2 weeks to see how things are running, so check back in if you will.