Diet

[mrchariybrown]

Well since that protein shake thread came about, it got me thinking that I need to clamp down on my diet once again.

I've been going pretty good with my current diet, but school's starting in a week and that's when I do my best in the gym and dieting, so I feel a little tweaking of my diet is in order.

Currently Stats:
Weight, 173-177 lbs
BF, ~11-12%
Height, 5'10.5"
Age, 19
Maxes, 305 bench, 395 squat, 405 deadlift

Goals:
Pack on some lean mass to help with powerlifting. This diet should get me around 185. Will add more calories progressively to get around 190-198.4
These goals are with always staying under 12% bf. Preferable under 11%

I got a little thing down. All you nutrition/gym rats, tell me what you think.

http://img.photobucket.com/albums/1003/chaleexd/dietpicture.jpg

[Scapegoat]

haha, ****ing crazy asian strength. I hate you guys. You get very strong, but don't get all that big.I can't bench half of what you can... of course I just started working out again.

[mrchariybrown]

haha, ****ing crazy asian strength. I hate you guys. You get very strong, but don't get all that big.I can't bench half of what you can... of course I just started working out again.

haha but you non-asian guys get all jacked looking.. it sometimes sucks being puny. :(

[ITSTOCK]

It seems like a good diet, I'm just not too sure about the protein. I think that there is going to be a lot of waste going on there! A little more carbs, a little less protein (switch the two percentage wise). And I'm guessing that these aren't in the order of the actual meal...



BTW, looks boring....and tedious. I wish that I could fit 6 meals like that in to my schedule.

[mrchariybrown]

It seems like a good diet, I'm just not too sure about the protein. I think that there is going to be a lot of waste going on there! A little more carbs, a little less protein.



BTW, looks boring....and tedious. I wish that I could fit 6 meals like that in to my schedule.

I think I agree with you on the less protein, more carbs. I think I'll tweak it a tad.

and btw, it is kind of boring and tedious but I'm so used to it that I don't even mind anymore haha

[igo4bmx]

haha but you non-asian guys get all jacked looking.. it sometimes sucks being puny. :(


i get the "you're the biggest azn i ever met" and "do you want to work here?" (while at a bar) lol

just wondering- don't you think 1500 calories to pack lean mass a bit low?

[Scapegoat]

haha but you non-asian guys get all jacked looking.. it sometimes sucks being puny. :(

haha, 5'6" and 150lbs... I'm not getting jacked anytime soon. I don't don't to get jacked anyway... I'll look goofy

[mrchariybrown]

i get the "you're the biggest azn i ever met" and "do you want to work here?" (while at a bar) lol

just wondering- don't you think 1500 calories to pack lean mass a bit low?

1500 to pack on mass is WAY too low.. :mrgreen:

I think you just read the chart wrong. 1500 calories is from protein alone. It's 3075 total calories... which is probably still a little on the low side

[igo4bmx]

1500 to pack on mass is WAY too low.. :mrgreen:

I think you just read the chart wrong. 1500 calories is from protein alone. It's 3075 total calories... which is probably still a little on the low side

yes i read it wrong :mrgreen:

[mrchariybrown]

oh, I usually just get "you're the stupidest asian I've ever met" :\

[The Captain]

uncooked brown rice? like the hard grains?

[mrchariybrown]

uncooked brown rice? like the hard grains?

I listed it as uncooked because it's easier weighing/measuring it before it's cooked

[Scapegoat]

I haven't bothered really coming up with a plan, other than eating more often and including more protein and carbs. I've just started working out again, so my body is gonna jump up real quick then level off. Once I level off and I don't see any gains I'll start the whole process of coming up with a food guide.

I will, by no means, be strict about what I eat...

[den9]

im 5'9 and 130 pounds

i knew a kid in school who use to eat 3 lunches a day in school, and we had a buffet once and he ate atleast 6 hamburgers and 9 ice creams lol, hes still skinny as hell.

[bjc26]

That looks pretty good, like you said the caloric intake might be a little low. I usually keep to a 40p/40c/20f breakdown for a maintenance/slight build cycle. I would cut back on the content of the protein shakes, 50g is a lot to take in at once but your body may be able to handle it. Can you honestly stick to that diet 7 days a week? I don't know that I could eat the same things everyday, I'm assuming you switch in some other foods that have equal protein/carb/fat breakdowns.

Good luck.

[mrchariybrown]

That looks pretty good, like you said the caloric intake might be a little low. I usually keep to a 40p/40c/20f breakdown for a maintenance/slight build cycle. I would cut back on the content of the protein shakes, 50g is a lot to take in at once but your body may be able to handle it. Can you honestly stick to that diet 7 days a week? I don't know that I could eat the same things everyday, I'm assuming you switch in some other foods that have equal protein/carb/fat breakdowns.

Good luck.

I've been on a "diet" for 2 years now, so I can definitely handle it. I'm currently still on a diet and I just want to make sure I have a sound plan down before I hit again hard. what do you think my caloric intake should be at? I'm thinking I should start off at 3300-3500, and like you said, drop some protein and add more carbs.

[92eg]

i think its a lil to much protein. what kind of shakes are you taking?

[roccobladr]

its not a diet...its more of a lifestyle change lol. you get sucked up in the desire to have the perfect body sometimes.

to me that looks like a good diet. you said you are gonna add more calories which is good, because if you are lifting like that..you know you need to be eating more.

[Buster]

I need to start hanging out with the asians. remember us talking about it before.

haha figure im 5'9 and 190 lbs lol. after you gave me some hints I lost maybe 10 pounds through the gym and put on about 15 and the only thing noticeable was the 5 inches on my arms. PM me so I can figure out what to do, you too james I need help!

[mrchariybrown]

i think its a lil to much protein. what kind of shakes are you taking?

I take 25g of cold-filtrated whey isolate and 25g of micellar casien

its not a diet...its more of a lifestyle change lol. you get sucked up in the desire to have the perfect body sometimes.


you've got that right!

I need to start hanging out with the asians. remember us talking about it before.

haha figure im 5'9 and 190 lbs lol. after you gave me some hints I lost maybe 10 pounds through the gym and put on about 15 and the only thing noticeable was the 5 inches on my arms. PM me so I can figure out what to do, you too james I need help!

5 inches on your arms?? so what's your arm circumference right now? shoot me a pm with what you need. :)

[Buster]

5 inches on your arms?? so what's your arm circumference right now? shoot me a pm with what you need. :)

Dude when I started I had little girly arms. I started at a little over 10 inches and now im at 16.

[ITSTOCK]

Dude when I started I had little girly arms. I started at a little over 10 inches and now im at 16.

I honestly think that you didn't measure right if you're saying that your arms were only 10 inches. :bigeek: My wrist at the bone is right about 10 inches. But anyway, if you gained 6 inches on your arms in even 2 years, that's pretty ****ing good gains. Keep doing what you're doing! I only gained 2.5" in 1.5 years (16 to 18.5), and was at 16 since about 11th grade or 6 years ago.

[mrchariybrown]

^ yeah that

sheit. my arms are only probably about 15.5" at most

[Buster]

Im dead serious lol, I had like no muscule period. My dad was like that too its like a genetic thing. He called it before I started going to the gym. 2 months ago Susie measured for me an it was 14 inches. Personally Im not really happy with what I got so far. Appearantly my problem is protein. or lack there of. And I don't know what I'm doing, I kinda just follow the big dudes at they gym around and watch what they do.

I forgot to add, Ive been going 3 times a week since july. I'd say 40 minute sessions mostly upper body, back , arms, chest. And then finish with 20 minutes on the elliptical. I dont know if that helps. I wasnt really concerned too much with anything else but upperbody and trying to get a little stronger.