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10-10-2007, 08:08 AM
| #1 (permalink) |
| Rank: Member Join Date: Aug 2006
Posts: 79
|  my diet for gaining mass? opinions? here's my journal, i'm on rippetoe's program and planning to hit the gym again soon. http://www.bodybuilding.net/personal...rnal-5678.html BREAKFAST 5 egg whites + 1 whole egg 1/2 cup oats with 1/2 cup milk 2 tbsp olive oil 2 scoops of protein shake Pre-workout 2 bananas with 1/2 cup yoghurt 2 scoops of protein shake 3g creatine PWO 2 scoops of protein shake 50 g dextrose 3 g creatine Meal 1 2 chicken breasts 1 cup cottage cheese Before Bed 1 cup milk 1 tbsp olive oil 2 tbsp peanut butter what do you guys think? |
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10-10-2007, 12:38 PM
| #2 (permalink) |
| Rank: Bantamweight  Join Date: Aug 2007 Location: philly
Posts: 924
Country: 
Gender:    | I am no expert on diets per say, and i am sure there are a few people on here that can give you more details, but i think you should be eating more food than that. it seems liek you only have a legit 2 meals per day. you def should be up to at least 4 |
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10-10-2007, 04:18 PM
| #3 (permalink) |
| Rank: Lightweight Experience: 10+ Years  Join Date: Apr 2005 Location: in the deep recesses of your mind
Posts: 1,059
Country: 
Gender: | That looks a diet for someone who wants to lose weight. Not gain weight. Honestly, at a quick glance that must only be 1500 calories. Two many shakes, eat more food. Add another meal as well. |
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10-11-2007, 05:44 AM
| #5 (permalink) |
| Rank: Member Join Date: Aug 2006
Posts: 79
| ok here are some of the changes i've tried making: Breakfast 5 egg whites + 1 whole egg 1/2 cup oats + 1/2 cup milk 2 tbsp olive oil 2 scoops of protein shake Meal 1 2 cans of Tuna Veggies Pre-workout 2 bananas with 1/2 cup yoghurt 2 scoops of protein shake 3g creatine PWO 2 scoops of protein shake 50 g dextrose 3 g creatine Snack 2 slices of bread with cheese Orange juice Meal 2 2 chicken breasts 1 cup cottage cheese Before Bed 1 cup milk 1 tbsp olive oil 2 tbsp peanut butter any better? plus, i'll check out my supermarket here, never tasted tuna in my life, anyone has a better suggestion? |
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10-11-2007, 08:12 AM
| #7 (permalink) |
| Rank: Member Experience: 1-2 Years  Join Date: Mar 2007 Location: Boston
Posts: 219
| That's still really not that much food, to be honest. A lot of it is pretty low-calorie - I agree with Dr X that that really still looks like you're trying to lose weight. Eat more lean meats - steak, chicken. Eat more nuts, more peanut butter (to an extent), cheese isn't the worst thing. I never really was as scientific about bulking as I should have been, but I gained a lot of weight (pretty much all of it in muscle) by eating tons of meatball subs, peanut butter, I drank a gallon of milk a day, all of it*. The lesson there is that my food wasn't always the most nutritious, but it worked better than, say, cottage cheese because that's so low-calorie. I like cottage cheese as a food for maintaining strength while you're in a cutting phase, not so much for bulking. *I am by no means advising you to be like me... this is mildly troubling, looking back on it |
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10-11-2007, 08:58 AM
| #9 (permalink) |
| Rank: Member Join Date: Aug 2006
Posts: 79
| Breakfast 5 egg whites + 1 whole egg 1/2 cup oats + 1/2 cup milk with sugar-free syrup 2 tbsp olive oil 1 protein shake 1 piece of fruit Meal 1 2 slices of bread with cheese 1 cup of pasta Orange juice Pre-workout 2 bananas with 1/2 cup yoghurt 1 protein shake 3g creatine PWO 1 protein shake with 1 cup of milk 50 g dextrose 3 g creatine Meal 1 2 cans of Tuna with mashed potatoes Veggies Meal 2 2 chicken breasts Veggies Before Bed 1 cup milk 1 tbsp olive oil 2 tbsp peanut butter Veggies = 2 cucumbers this is just a rough draft. what other changes should i make? i just gave this a check on fitday.com protein - 406 (45%) carbs - 254 (26%) fat - 115 (29%) total calorie - 3682 Last edited by ph0bia.; 10-11-2007 at 09:58 AM. |
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10-12-2007, 12:28 PM
| #10 (permalink) |
| Rank: Member Experience: 1-2 Years Join Date: Mar 2007 Location: Boston
Posts: 219
| Your target macros seem pretty close here, I think - didn't do out the math but it looks fine. The one thing I'd warn against is the mashed potatoes. I love mashed potatoes more than anyone ever should, but they really are just useless carbs in the form of starch. You could substitute in some more pasta* or some form of whole-grain bread for more carb support in that slot. Or, if you want (and this might work better), you could take that out altogether and put some carb powder in with your preworkout shake. I personally put in about 25g maltodextrin in my shake; that or dextrose should help you during your sets, although you'll want to watch out that you don't crash. *when you say pasta, what kind do you mean? |
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