need help with diet please

  • Thread starter Thread starter iceman27
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iceman27

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ok here goes...

I'm 5 11, 190 lbs, 14% bf
I'm trying to get to around 200 and keep bf the same.

its hard for me to eat in the morning so i do my best.

meal 1- 3 eggs, 2 pieces toast, 6 oz greek yogurt

meal 2- shake ( 1 cup of oj, 1/2 cup of oats, 1 scoop of whey)

meal 3- 2 chicken breast, 1 cup sweet potatoes

meal 4- 8 to 10 oz of ground beef, 1 cup rice

meal 5- shake ( 1 cup of oj, 1/2 cup of oats, 1 scoop of whey)

meal 6- 2 chicken breast, 1 cup of sweet potatoes

meal 7- not really a meal.. nuts or cottage cheese or something good.

thanks
 
I would add more eggs and more red meat. You can get flank steak pretty cheap and able to cook it nicely.

Squeeze in that flank steak for your nightly meal with some carbs and fat (edit). Add another egg to breakfast and add 4 more somewhere else. Doesn't break the bank and you should see 10lbs in no time.
 
You can add in some olive oil for some more healthy fats. 1 tbs contains 14g fat which is another 126 calories right there. Remember you're going to need an abundance of calories to gain that extra muscle and while "bulking" calories and carbs are more important than protein although I am not saying you still shouldn't be aiming for around 1 to 1.5g per lb of your goal weight so if you want to weight 200lbs a minimum of 200g protein should be in your diet which workss out to only 800 calories.
 
Dude, if your trying to grow with minimal bodyfat I highly recommend getting rid of the sugar and fats! We can eat healthy fats but when mixed with carbs your storing it and not using your own fat for energy. So what I have learned is add more good carbs for the lack of fats. I just recently cut a ton of body fat eating 500+ carbs a day. The shit we eat has enough fats in them. And as said protein is important but too much can damage your kidneys. No more than 250-300 is needed. So ditch the yogurt, OJ and nuts and fill that in with rice or potatos! ;)
 
Diets are one of those things that it's different for everyone. People can give you guidelines. You will eventually find yourself tweaking to yourself. If I lower healthy fats my lifts suffer for it. I probably will never admit the amount of fat I take in. I have a small addiction to honey peanut butter. lol

I'm guessing your meal 5 with the oj is post workout.
 
I think a small amout of omega's is necessary or my joints start to ache.....
 
you're eating only enough protein for a woman...double your protein 6 eggs, 2 scoops whey..drop the yogurt...

here's my current mealplan and i'm making progress like you wouldn't believe and my gear intake has dropped to trt amount only

meal 1-
6 whole eggs scrambled with salsa

meal 2-
shake (50g whey, brewed ice cold coffee, 1/4 cup oats, 1-2 tbspsn olive oil, ice blended)

meal 3-
2 cans tuna/10-12oz chicken breast or tilapia/or steak
2 cups rice
1/2lb green veggie in olive oil with salt and pepper (broccoli, green beans, brussel sprouts, or asparagus)

meal 4-
shake

meal 5-
same as meal 3

meal 6-
large baked potato topped with 6-8oz cottage cheese and black pepper


i really don't measure the olive oil and just eyeball it but getting several hundred extra cals a day from it

my cheat meal is thursday at meal 4...last couple weeks i've had the domino's pizza large $7.99 carryout special and get 6 slices out of the 8 in me
 
irish_2003 said:
you're eating only enough protein for a woman...double your protein 6 eggs, 2 scoops whey..drop the yogurt...

here's my current mealplan and i'm making progress like you wouldn't believe and my gear intake has dropped to trt amount only

meal 1-
6 whole eggs scrambled with salsa

meal 2-
shake (50g whey, brewed ice cold coffee, 1/4 cup oats, 1-2 tbspsn olive oil, ice blended)

meal 3-
2 cans tuna/10-12oz chicken breast or tilapia/or steak
2 cups rice
1/2lb green veggie in olive oil with salt and pepper (broccoli, green beans, brussel sprouts, or asparagus)

meal 4-
shake

meal 5-
same as meal 3

meal 6-
large baked potato topped with 6-8oz cottage cheese and black pepper


i really don't measure the olive oil and just eyeball it but getting several hundred extra cals a day from it

my cheat meal is thursday at meal 4...last couple weeks i've had the domino's pizza large $7.99 carryout special and get 6 slices out of the 8 in me
Click to expand...

I've seen the pics OP take this guys advice he's a little monster that's shredded as fuck
 
beast said:
Dude, if your trying to grow with minimal bodyfat I highly recommend getting rid of the sugar and fats! We can eat healthy fats but when mixed with carbs your storing it and not using your own fat for energy. So what I have learned is add more good carbs for the lack of fats. I just recently cut a ton of body fat eating 500+ carbs a day. The shit we eat has enough fats in them. And as said protein is important but too much can damage your kidneys. No more than 250-300 is needed. So ditch the yogurt, OJ and nuts and fill that in with rice or potatos! ;)
Click to expand...

As a guy trhat is a successful BBing competitor Beast it might be helpful for you to post the foods you eat and how clean those foods are. Just as a casual BBer myself i can list the foods that I eat and only eat and that is half the battle, finding the goods that work. No dairy, no breads, no sugars or simple carbs. mine are pretty much

chicken breast
ground turkey
Tilapia
whey

long grain rice
oats
potatoes


olive oil
almonds

Broccoli
green peas
spinach
 
Glycomann said:
As a guy trhat is a successful BBing competitor Beast it might be helpful for you to post the foods you eat and how clean those foods are. Just as a casual BBer myself i can list the foods that I eat and only eat and that is half the battle, finding the goods that work. No dairy, no breads, no sugars or simple carbs. mine are pretty much

chicken breast
ground turkey
Tilapia
whey

long grain rice
oats
potatoes


olive oil
almonds

Broccoli
green peas
spinach
Click to expand...

I appreciate that bro! I am 4 weeks away, right at 5% fat as of last Sunday and drying out nicely on 20 minutes post workout cardio only! The thing is I didn't understand is that we get enough fats from all the food we eat. We don't really need more. This is what has worked amazing for me.....

#1 1.5 cup oats/6 egg whites, 2 whole eggs
#2 8oz potato/3 egg whites, 3 whole
#3 1.5 cup white rice/8oz chicken
#4 same as meal #2
#5 same as meal #3
#6 same as meal #3

Very simple and easy to prep!!
 
beast said:
I appreciate that bro! I am 4 weeks away, right at 5% fat as of last Sunday and drying out nicely on 20 minutes post workout cardio only! The thing is I didn't understand is that we get enough fats from all the food we eat. We don't really need more. This is what has worked amazing for me.....

#1 1.5 cup oats/6 egg whites, 2 whole eggs
#2 8oz potato/3 egg whites, 3 whole
#3 1.5 cup white rice/8oz chicken
#4 same as meal #2
#5 same as meal #3
#6 same as meal #3

Very simple and easy to prep!!
Click to expand...

You must have a green egg ass fog around you. :D
 
Some tipd are given below!
chicken breast
ground turkey
whey protein and protein shake
long grain rice
oats
olive oil
Broccoli
green tea
 
According to me ,my diet plan is!
Banana shakes or apple shakes
Beaf or chicken
some nutrition
fruits and green vegetables
and avoid fatty foods.
veggies!
 
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