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Diet and Nutrition
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Topic starter
19/09/2018 7:15 am
Heres my stats 5'11" 160lbs 25years old, looking to put on some lean muscle mass.. my BMR is 2800... how many calories do i have to eat to gain some quality weight?? Is this sample diet i have come up with enough calories in the right portions?
here is a sample diet that i have come up with through researching this site:
I work from 930 to 630, 5 times a week so...
830am: 4 egg whites, cup of oatmeal, and one scoop of optimum whey and vitamin c capsule with glutamine powder and vanadyl sulfate
11am: home made weight gainer from yellowjacket or simply a musclemilk or myoplex RTD and some sunflower seeds
130pm: Lunch, wendys grilled chicken sandwich, small chilli, and baked potato with broccoli and vitamin c capsule
4pm: another Muscle Milk RTD or Myoplex RTD with sunflower seeds and multivitamin
630pm: preworkout - phosphagen hp creatine
730pm: post workout shake with ultra fuel or malto, 2 or 3 scoops of Optimum whey and glutamine peptides, flax oil and vitamin c capsule with vanadyl sulfate ----- on non workout days instead of post workout shake i will eat a sandwich with 3 slices of turkey breast with lettuce and wheat bread
830pm: dinner, chicken breast or lean beef, or steak with brown rice and broccoli
1130pm: Myoplex packet with milk and flax oil
130am: either some cottage cheese or casein protein shake with glutamine powder
130am: go to sleep
830am: wake up next day
My Training includes working out on Monday, Wednesday, and Friday
Monday: Chest, Tris, Shoulders and Abs
Wednesday: Legs and Abs
Friday: Bis, Back, and Abs
How does this routine sound to everyone?? Is it enough calories? Can i expect some good results from this? If you have any better suggestions please by all means shoot me straight... Thanks
Topic starter
19/09/2018 7:51 am
bump
19/09/2018 8:39 am
more protein . as for food !!! throughout the whole day you need less but often if you know what i mean. .at the end of the day only you know your limits and im sure all the (real)experienced guys on here will give you the best advice you could ask for....
MASTERCHEF::LECTURER::TEACHER:: AND MOST IMPORTANT F/T DAD
19/09/2018 9:36 am
I will look at it in detail later on today... However, the first thing that jumps out is the Faxseed oil in your post-workout shake...
Take it out... Why? Fats will slow down the processing of that "meal"; which is the opossite of what you want..
Other than that, it doesn't look to me that you need more food... Some eat more, some eat less... the game here is to see how you react as you add/remove some foods...
I would also recommend you sleep at least one more hour; but I do recognize that sometimes that is just not possible... I sleep about 6.5 hours myself..
19/09/2018 10:31 am
I would eat fewer larger meals if weight gain is what your after. I have no idea why so many bros believe that it's necessary to eat 6-10 meals a day, nonsense. And add some lean red meat and other whole food in place of some of the mrp's.
liftsiron is a fictional character and should be taken as such.
19/09/2018 11:22 am
You don't have to take creatine preworkout to get the pumps from it. Creatine will absorb better if you put it in your postworkout recovery shake. Also, as MM pinted out, you don't want fat in your recovery drink. Fat will hinder the uptake of the carbs, protein and creatine. I usually eat another meal, when I'm trying to gain, about an hour after the postworkout shake.
Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.
SBH :)
19/09/2018 12:03 pm
Completely drop the glutamine and vanadyl sulfate!
They will not increase muscle mass in any way.
Instead buy some essential amino acids for that money. These can actually increase protein synthesis above basal values.
Pre/post workout is the moment you want to really abuse. Your body is much more sensitive to growth stimuli than at other moments.
Immediately before exercise you will want to use 15 g essential amino acids and 30-40 g HGI carbs.
Take the same amounts of supplements directly following exercise.
19/09/2018 12:46 pm
nlarge2 or some weightgainer gold works good....I bulked up good on nlarge2....10lbs gone in no time!!!
19/09/2018 1:43 pm
You could also add a hi GI carb to your first meal.
Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.
SBH :)