Need a little help
 

I have just started going to the gym and been at it for about 3 weeks now.

What I am looking for is some helpful ways that I can achieve my goals. I know that nutrition and diet is a big part of building lean muscle mass.

Little about where I am now and where I want to be by this time next year.

I am 24yrs old, 6'0 tall, 159lbs.

I am about to head to Iraq here in a month or so and plan to keep the current routine that I have in the gym up while over there.

I am wanting to build bulk and be around 180-185 when I come home.

It is hard to tell what they will be serving in the chow halls over there. Following is what I eat now while in training. Varies a little depending on the day or what I have available.

Breakfast:
3 hard boiled eggs (just the whites)
1 or 2 sausage patties
1 8oz low-fat fruit yogurt (flavor varies)
2 8oz cups OJ or 2 8oz cups water

Mid-Morning:
1 Medium apple
1-2 Quaker Chocolate Chip Granola bars

Lunch: (This is where the biggest variation is)
1 3oz StarKist Light Tuna in water (if I have them on hand)
Protein Bar (varies depending on what I have)
The infamous MRE (Meal Ready to Eat)*

*Try to get the Veggie Burger in BBQ Sauce which has 2 pieces wheat snack bread, potato sticks, fruit beverage powder, and a chocolate banana muffin top.

Dinner: (varies depending on what they are serving)

Ham, Chicken, Veal patty
Sliced carrots
Salad w/ Thousand Island dressing
2 cups of fruit punch or 2 cups of water

I know I need to be eating way more than I am currently eating to get my calorie intake up as well as my protein intake.

Thanks,
John

Take your required protein intake (250-320g/day). Divide that by your number of meals (6-8) and the quotient is the minimum amount of protein that you should get in a meal. Make sure the meals are spaced fairly evenly and part of your nutrient timing will be taken care of. You want to keep your body supplied evenly throughout the day.

Re: Need a little help
 

No spamming.

your friendly neighborhood moderator.

spam, yay

^^ I hope that's spam...but maybe it's not?

Looks like mark is just recommending a free diet tracking software. I don't see a problem :). May be worth checking out.

Haha I should get out of the "just take a multivitamin" mindset. I think I will check it out, actually. I don't know much about micronutrient requirements...it's definitely not a job requirement for where I work.