Diet advice
 

Hey guys

So i have been dieting for some time now and lost about 50lbs doing a high protein/low carb thing. Anyways, i have been working with a personal trainer for about 3 weeks now and within the past two months i have started to put on about 15 lbs.

Stats:
5'6"
165

I think i eat pretty clean but maybe you guys could take a look at a typical day for me and tell me if you notice anything straight up.

meal 1:
1 egg
1/2 c egg whites
2 slices turkey bacon
1 cup coffee with 1 pkt splenda
16 oz water

meal 2:
(after 1 hour workout with trainer --> chest/tris/shoulders plus intervals on the bike)
turkey sandwich with high fiber bread (80 cals per 2 slices and total carb is 10g) {turkey with tons of veggies and yellow mustard}
160z water

meal 3:
1 tilapia filet grilled
2 cups steamed asparagus
16oz water

meal 4:
1/4 lb turkey patty
1 tsp yellow mustard
1 c steamed broccoli
1 c steamed carrots
32 oz water


So that was what i ate yesterday and the layout of the day is usually similar to that. Im thinking i need some more veggies in there. Anything else you guys notice? I dont usually eat bread but i did today because i needed something quick. Normally that meal would be a salad with some lean meat. the only other thing that changes is the breakfast which i would alternate with 1/2 cup of plain rolled oats.


So i have tried switching up my cals for awhile now. I have tried putting them between 1200-2000 and i have maintained/gained.

I weight train 3-4 days a week and do intervals/cardio 3-4 days a week. Of course i know that since i have been working out more, this could be muscle gain. however, i can tell by the looks of my body that this is not the case.

Supps:
multi
fish oil
magnesium
grape seed extract
cla


If you guys need more info, please let me know.
thanks

Your protein intake is very low.

In short,your over all calories are too low.

Well my cals have been running between 1700-2200 but i have been gaining so this is the reason for the lower cals. Everytime i up my cals, even if it is just with more veggies/proteing, i still start to gain. I tend to put on weight in my midsection and nowhere else so its obvious.

I recently made that decision to drop the cals to see if i would maintain. You are thinking to up them instead talo?

Im know expert on diets but i dont see where your fats a coming from??

i'm no dieting expert either but for a 165lb person to be taking in such low calories i think your body may be heading into starvation mode right now and that's why you're not losing. if you try to up your cals again, spread them out over 5 meals instead of 4. you might also try having 1 or 2 higher cal days per week and see what happens.

i think you have plenty of veggies going on but like other guys have said, not enough protein.

i give you props for being so active with such a low cal and carb intake. i wouldnt last through lunch with that menu!!

Okay i will add in another green veggie/lean protein meal. I have been considering adding a protein shake in there just to add another 30g of protein and an extra 150 cals give or take. Today was worse i think as far as cals go but i weighed myself and im down 1.5 lbs from what i would normally weigh at this time of day.

Today

M1:
2 eggs
1/4 cup egg whites
1 tbsp salsa
2 slices turkey bacon

M2:
green salad with walnuts, apple slices, and a light balsamic ving.

M3:
turkey (breast)
veggies
salad with balsamic ving.

m4:
2 rice cakes (high fiber) with pb (with omegas) and 1 tbsp of sugar free jam


I was gone all day so it was hard to find time for food but i ate when i was hungry. Also i had lots of water today so i kept pretty full. I will add the protein in that you guys suggested tomorrow.

Thanks

youre right i dont really get enough of the healthy fats. i do take supps but i know it should come from real food. I added some more in today.

normally i would just add a little evoo to the pan before searing meets or i will get it in my salads where i will just mix balsamic vinegar with olive oil and add a little italian seasoning to it.

How active are you ? ( weights x ? a week , cardio ? regular work ?)

How old are you ?

How do you know how many calories you are NOW taking in ? Do you weigh your food out before you cook it ?

What's you over all goal ?


Even with the last diet you posted I would still increase your calories , but it's hard to tell right now.

So i work with a trainer 3 times a week for an hour doing weights

chest/tri/shoulders
back/bi's
legs

I will also add in about 3-4 cardio days depending on how sore i am. I do any one of these on a particular day.

plyometrics (20-45 mins)
sprints/intervals (20-45 mins)
steady state cardio (45 mins)

I am 24 years old and my goal is fat loss. I do not weigh things out, i do measure out the items that i can out...like veggies (before cooking). Then i take my totals and enter everything into fitday to see what the totals are there and compare those to my journal. so i get an approximate figure. But for meats and all of that i will use the pre-cooked weight or fitday. For some reason every time i up my cals, my scale weight goes up so it has always deterred me somewhat

First of all, you said earlier on that your calorie intake was between 1200 - 2000 - this has to change. For someone of your size and since you're a bodybuilder, to maintain your current weight you should be getting 2970 calories. This is of course, the average for your weight and the above calorie count was extracted using a calculator. Never-the-less, you need more calories in your diet to put on muscle. I've listed the foods you mentioned you were consuming regularly and their nutrients below.

The nutrients listed are the average per 100 grams.

Egg - Energy Content (kJ): 594, Fat Content (g): 10.1, Carbohydrate Content (g): 0.3, Protein Content (g): 12.8
Egg Whites - Energy Content (kJ): 217.6, Fat Content (g): 0.2, Carbohydrate Content (g): 0.7, Protein Content (g): 10.9
Turkey Beacon - Energy Content (kJ): 2846, Fat Content (g): 71.4, Carbohydrate Content (g): 0.4, Protein Content (g): 11.5
Coffee - Energy Content (kJ): 4, Fat Content (g): 0, Carbohydrate Content (g): 0.1, Protein Content (g): 0.1
Water - Energy Content (kJ): 0, Fat Content (g): 0, Carbohydrate Content (g): 0, Protein Content (g): 0
Turkey Sandwich - Unknown
Tilapia Fillet - Unknown
Steamed Asparagus - Energy Content (kJ): 79, Fat Content (g): 0.1, Carbohydrate Content (g): 1.6, Protein Content (g): 2.8
Turkey Patty - Energy Content (kJ): 813, Fat Content (g): 9.3, Carbohydrate Content (g): 0, Protein Content (g): 27.6
Yellow Mustard - Energy Content (kJ): 274, Fat Content (g): 4, Carbohydrate Content (g): 2.4, Protein Content (g): 5
Steamed Broccoli - Energy Content (kJ): 105, Fat Content (g): 0.3, Carbohydrate Content (g): 0.6, Protein Content (g): 4.7
Steamed Carrots - Energy Content (kJ): 116, Fat Content (g): 0.1, Carbohydrate Content (g): 5.8, Protein Content (g): 0.9

Just as a general comment, your diet is very healthy and quite interesting. I'm glad to see your intake of water is so high. Take a look at the carbohydrate and protein content. It is rather low. May I suggest taking a new protein based supplement also? A Pure Whey Isolate should help boost your protein levels before your workout and can help in the post-workout. There is a huge range of Pure Whey Isolates on the market, and I'm sure you won't have any trouble finding one which suits your financial status.
In terms of what other foods you should be eating, I would recommend getting some more 'red meat' into your diet. Done the right way, red meat can help your calorie intake quite drastically. I'd also like to suggest drinking milk. Your diet completely lacks milk and it is any serious bodybuilder's nutritional platform. If you suffer from lactose intolerance, I'd suggest perhaps soy milk. I'd like to advise you to look at my thread on the dangers of soy products before making this decision, however. You have little bread in your diet. Whole grain bread will offer the best source of carbohydrates and should be considered a super food to you. You should eat as much bread as possible throughout the day - this will help with the calorie count majorly. I'm not making you get rid of the coffee, but if you're really serious about your body, perhaps you would like to consider abolishing that from your diet for good. It'll do wonders to your short term goals.
Should you implement all of that, I'd say you're looking at a much more complete diet and it's bound to help you put on muscle.
If there is anything you would like me to go into further detail with, don't hesitate to send me a Private Message and I'll get back to you as soon as possible.