I think i need to adjust my diet plan for gaining muscle...?!
Question: I think i need to adjust my diet plan for gaining muscle....?
Here's what i do now
meal 1: 630am ill have simple carbs/complex mixed here usually i aim for 550cals 60-70g carbs 40-55g protein
like breads w/ egg whites and milk
or a banana and protein cereal and milk
meal 2: 930am 300-320cals 25-28g protein 30-40g carbs it's a protein bar and a kashi tlc bar
meal 3: 12 or 1245 depends on the day
8oz 1% milk 4-5oz turkey or ham or chicken sandwich on a whole wheat kashier bun and an apple
total 65g carbs 40-45g protein 510-600cals
workout at 230 til 330 on days of the later lunch
post workout shake at 345 8oz milk 1 scoop whey 1 banana
630-645 i have 4-6oz meat chicken shrimp tuna something sometimes meat loaf w/ 80% lean meat is that okay.? w/ veges and dressing
945 1 cup of cottage cheese and 1oz almonds
totals im unsure but does it look okay
if not what should i change
should i stay away from all simple carbs...if i did what would happen anything good or bad.?
Health Question & Answer
meal 1: 630am ill have simple carbs/complex mixed here usually i aim for 550cals 60-70g carbs 40-55g protein
like breads w/ egg whites and milk
or a banana and protein cereal and milk
meal 2: 930am 300-320cals 25-28g protein 30-40g carbs it's a protein bar and a kashi tlc bar
meal 3: 12 or 1245 depends on the day
8oz 1% milk 4-5oz turkey or ham or chicken sandwich on a whole wheat kashier bun and an apple
total 65g carbs 40-45g protein 510-600cals
workout at 230 til 330 on days of the later lunch
post workout shake at 345 8oz milk 1 scoop whey 1 banana
630-645 i have 4-6oz meat chicken shrimp tuna something sometimes meat loaf w/ 80% lean meat is that okay.? w/ veges and dressing
945 1 cup of cottage cheese and 1oz almonds
totals im unsure but does it look okay
if not what should i change
should i stay away from all simple carbs...if i did what would happen anything good or bad.?
Health Question & Answer
Answers:
Seems pretty decent, few comments:
-Add more fruits/vegetables (and a variety), you should be getting sufficient micronutrients
-You should get organic whole milk whenever possible, or whole milk at the least, fat free milk is much worse, the BS they do to it..and they take out the healthy fats
-Protein cereal isn't that healthy, just a source of protein, I'd recommend oatmeal, you can add more egg whites for a higher protein intake also
-Is the Kashi bar to maintain a positive nitrogen balance.? If it has sufficient protein it's fine, not healthy, but barely anything is these days...
-I don't like your post-workout meal, for example, mine is 2 scoops of whey mixed with water and a tablespoon of jelly on a plain bagel..yours isn't sufficient in carbohydrates, and protein intake should be fairly high post-workout, 1 is fine, I'd recommend 2 though
-80% lean meat is ok, 100% would be better of course
No, you shouldn't stay away from simple carbohydrates, they give you quick-released energy, which is optimal for pre and post-workout. Carbohydrates can be healthy or unhealthy based on timing.
Your diet looks pretty decent other than that I guess. Macronutrient ratios for a bulking diet should be about 50% carbohydrate, 30% protein, and 20% fats, or 40% carbohydrates, 40% protein, and 20% fats.
This section sucks...thumbs downs for no reason. These people need to educate themselves, they have no idea what they're talking about. Currently Elections section is more entertaining...
Edit: No, it won't, supplements are supplements, not replacements. Your body utilizes nutrients from whole foods much more efficiently. Although, I guess that serving of vegetables would honestly be fine. Primitive man primarily lived on meat, and they were very healthy people.
Kashi's well trusted, so are many foods, people think foods at the grocery store are healthy...wrong, pretty much nothing is healthy today. Almost absolutely nothing is natural anymore, so it would be very hard to live on a natural diet,
Kashi's fine for keeping in a positive nitrogen balance, not like you can bring eggs to school or anything..You can add an orange with your protein bar, no problem there.
You can really have both types of carbohydrates for a pre-workout meal - complex to give you more sustained energy throughout the workout, and simple for a quick burst of energy.Health Question & Answer
-Add more fruits/vegetables (and a variety), you should be getting sufficient micronutrients
-You should get organic whole milk whenever possible, or whole milk at the least, fat free milk is much worse, the BS they do to it..and they take out the healthy fats
-Protein cereal isn't that healthy, just a source of protein, I'd recommend oatmeal, you can add more egg whites for a higher protein intake also
-Is the Kashi bar to maintain a positive nitrogen balance.? If it has sufficient protein it's fine, not healthy, but barely anything is these days...
-I don't like your post-workout meal, for example, mine is 2 scoops of whey mixed with water and a tablespoon of jelly on a plain bagel..yours isn't sufficient in carbohydrates, and protein intake should be fairly high post-workout, 1 is fine, I'd recommend 2 though
-80% lean meat is ok, 100% would be better of course
No, you shouldn't stay away from simple carbohydrates, they give you quick-released energy, which is optimal for pre and post-workout. Carbohydrates can be healthy or unhealthy based on timing.
Your diet looks pretty decent other than that I guess. Macronutrient ratios for a bulking diet should be about 50% carbohydrate, 30% protein, and 20% fats, or 40% carbohydrates, 40% protein, and 20% fats.
This section sucks...thumbs downs for no reason. These people need to educate themselves, they have no idea what they're talking about. Currently Elections section is more entertaining...
Edit: No, it won't, supplements are supplements, not replacements. Your body utilizes nutrients from whole foods much more efficiently. Although, I guess that serving of vegetables would honestly be fine. Primitive man primarily lived on meat, and they were very healthy people.
Kashi's well trusted, so are many foods, people think foods at the grocery store are healthy...wrong, pretty much nothing is healthy today. Almost absolutely nothing is natural anymore, so it would be very hard to live on a natural diet,
Kashi's fine for keeping in a positive nitrogen balance, not like you can bring eggs to school or anything..You can add an orange with your protein bar, no problem there.
You can really have both types of carbohydrates for a pre-workout meal - complex to give you more sustained energy throughout the workout, and simple for a quick burst of energy.Health Question & Answer
You macronutrient ratio should be like 40-50%Carbs 35-40%Protein, 20-30%Fats.
This diet looks good. Basically try to get protein and complex carbs every meal when bulking. You don't have to stay away from simple carbs they will fuel your workouts and help with energy.
If you're still hungry add some more healthy fats to a meal or two.
You can even get burgers from fast food every once in a while it'll help you grow.Health Question & Answer
This diet looks good. Basically try to get protein and complex carbs every meal when bulking. You don't have to stay away from simple carbs they will fuel your workouts and help with energy.
If you're still hungry add some more healthy fats to a meal or two.
You can even get burgers from fast food every once in a while it'll help you grow.Health Question & Answer
i always find it helps to start out my day with a few double cheeseburgers.........and the the occasional pecan swirl..........all washed down with a nice cup of soy milk!!!!!!!!
lunch i always go with a nice whole leg of lamb......with a nice portion of navy beans.........and then i wash all that down with glass of mountain blast powerade!!!!!
Now for supper i go with a nice pair of t-bone steaks paired with a nice medley of crisped asparagus and blanched beets!!!!!
well i hope that this was a great help......you can just thank me later!!!!!!!!!!!!!
HAPPY DIETING!!!!!!!!!!!!!!!!!!!!!!!!!!!Health Question & Answer
lunch i always go with a nice whole leg of lamb......with a nice portion of navy beans.........and then i wash all that down with glass of mountain blast powerade!!!!!
Now for supper i go with a nice pair of t-bone steaks paired with a nice medley of crisped asparagus and blanched beets!!!!!
well i hope that this was a great help......you can just thank me later!!!!!!!!!!!!!
HAPPY DIETING!!!!!!!!!!!!!!!!!!!!!!!!!!!Health Question & Answer