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thebeginning 12-11-2008 09:45 PM

Need Tips on Current Diet
 
I've seen many conversations back and forth here about how people think they eat a ton, but really are not putting in as much as they think. I decided to monitor my eating for a day and record the information.

Here's the current situation:

I'm trying to gain lean muscle mass. I'm a skinny guy (5'11", 155 lbs), and my metabolism is super fast so I've always found it impossible to gain weight. After doing some research and really trying to eat more, I'm seeing some small gains. A year ago, my diet consisted of something like this:

Breakfast: cereal of some kind, nothing special
Lunch: Ham sandwich, average size (probably with a glass of milk)
Dinner: whatever my mom made (typically pretty well rounded, but I didn't eat a ton).


I ate more today than I usually do, but I also was paying attention more and planning it out.

So today I had:

Meal 1:

2.5 Oz Zucchini Bread
5 Eggs
2 Oz stir fried chicken (mixed in with eggs)
2.5 Oz Whole Grain Oats

subtotals:
Carbs: 73, Protein: 52, Fat: 31, Calories: 780


Meal 2:

Turkey/Ham Sandwich
- 1 serving of each meat
- 2 servings of colby jack cheese (lowfat)
- Oat&Nut bread
glass of Milk (~12 Oz)

subtotals:
Carbs: 52, Protein: ~45, Fat: 25, Calories: 620

WORKOUT

PWO Shake:

12 Oz Milk
1 Serving lowfat ice cream
Whey Protein
Complex Carb powder
Banana

subtotals:
Carbs: 165, Protein: 55, Fat: 15.5, Calories: 973


Meal 3 (PPWO?):

2 servings chicken pot pie
1 serving Lasagna
Orange Juice (not from concentrate I believe)

subtotals:
Carbs: 120, Protein: 46, Fat: 58, Calories: 1100


Before-Bed shake:

12 Oz Milk
Whey Protein
Carb Powder

subtotals:
Carbs: ~75, Protein: 55, Fat: ?, Calories: 750


DAY TOTALS:

Carbs: 485 Grams

Protein: 253 Grams

Fat: ~137.5

Calories
: ~4223



I honestly feel like this is probably too much...could it unhealthy or possibly even dangerous if I keep it up?


Thoughts?

Pitysister 12-12-2008 08:27 AM

cut back on the carbs. no good reason for ice cream post workout...or banana either...since you have your carbs and protein powder already in there.

and get healthy fats in there. olive oil, fish oil, natural peanut butter, avocados, salmon/tuna, walnuts, almonds.

thebeginning 12-12-2008 09:38 AM

Quote:

Originally Posted by Pitysister (Post 73369)
cut back on the carbs. no good reason for ice cream post workout...or banana either...since you have your carbs and protein powder already in there.

and get healthy fats in there. olive oil, fish oil, natural peanut butter, avocados, salmon/tuna, walnuts, almonds.


The ice cream was just to make it taste better, actually :D

I do take multi-oil ( http://www.gnc.com/sm-preventive-nut...i-2208514.html ), does that count?

I'm going to begin trying to cook more fish also. How much of the nuts should I expect to eat? And should that be during a meal or as a snack between meals (or does it even matter) ? I'm allergic to peanuts so I'll have to skip out on peanut butter.

Ross86 12-12-2008 10:59 AM

That multi-oil is fine. Personally I think the amount of carbs that you're eating is fine. If you want to eat at 4200kcals, then I don't see anything wrong with having a higher carb count, especially if you have a high metabolism. The banana would be good in your PWO shake. It won't influence absorption of the other carbs and it will get some potassium in you, which is important.

Pitysister 12-12-2008 11:39 AM

Quote:

Originally Posted by Ross86 (Post 73378)
That multi-oil is fine. Personally I think the amount of carbs that you're eating is fine. If you want to eat at 4200kcals, then I don't see anything wrong with having a higher carb count, especially if you have a high metabolism. The banana would be good in your PWO shake. It won't influence absorption of the other carbs and it will get some potassium in you, which is important.


hey.


shut up. :biglaugh:

i just don't see the need for a 1000 calorie post workout shake...get your quick carbs/protein and then eat a good solid meal 45 minutes later.

i've never eaten twice the calories from carbs as i have from protein....but everybody is different.

Ross86 12-12-2008 04:54 PM

When you increase total calories, it can decrease your total protein requirements. If you have a sufficient protein intake (250g is most likely sufficient for him) and you increase it while lowering carbs to an equal amount, then you'll have a similar chance of fat gain. Insulin levels will be potentially lower depending on GI, II, etc but calories are calories. And unless you're doing depletion workouts, quick digesting carbs aren't totally necessary. I know lots of people that do low GI carbs in their PWO shakes. Insulin levels should be sufficiently elevated from a PrWO shake/meal & exercise for nutrient transport. I like the idea of fast digesting carbs in a PWO shake, but it's not altogether necessary.

:p

Joker13 12-12-2008 05:11 PM

looks pretty solid to me (better than my diet) I would say at tthis point the ice cream won't hurt ya.

thebeginning 12-12-2008 06:20 PM

ok awesome, thanks for the help, guys! If anything changes, it will most likely be a small bump down in the calories and carbs (not a ton), and a little more general health-conscious (more veggies, good fats, oils, etc.).



And now I will direct you over to my routine, which I really need some help on: :D

http://www.bodybuilding.net/training...ine-12344.html


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