Help with my diet please

[ThumperIV]

My Stats
Age: 22
Weight: 147
BF: I dont have a clue
Height: 5'7"
My goal is to make some lean gains, but keeping the fat off as much as possible.


Breakfest
4 oz egg whites
5 slice’s of Extra lean turkey bacon
2 link’s of Lean turkey sausage
1 slice of fat free American cheese
8 oz of skim milk
2 slice’s of toasted wheat bread

Meal total's
Total.. calories 662/fat 13g/carb 52g/fiber 5/sugars 29g/protein 68g/cholesterol 119mg/sodium 2131mg/calcium 836mg/potassium 1223mg/



Lunch
2 salmon fillet’s
Meal total's
calories 200/fat 6g/carb 2g/protein 34g/cholesterol 70mg/potassium 370mg/


Pre workout
3. 4oz chicken
½ a cup Brown rice

Meal total's
calories 310/fat 5g/carb 34g/fiber 2g/protein 29g/cholesterol 65mg/sodium 80mg/

Post workout
4. 16oz lean ribeye steak
large Sweet potato

Meal total's
calories 689/fat 11.2/carb 37.3g/fiber 5.9g/sugars 15.2g/protein 106.9g/cholesterol 281mg/sodium 283mg/calcium 95mg/potassium 2416mg/

Right before bed
3oz light tuna in water
8ozSkim milk
4oz Cottage cheese low fat 2%

Meal total's
calories 387/fat 4g/carb 29.4/sugars 24g/protein 75.6/cholesterol 68mg/sodium 1285mg/calcium 746mg/potassium 1326.5mg/



Total of my cals for the whole day, calories 2248/fat 39.2g/carb 154.7g/fiber 12.9g/sugars 68.2g/protein 313.5g/cholesterol 603mg/sodium 3779mg/calcium 1677mg/postasium 5335.5mg/

 

[WildBB]

STATS?

Could you please post your stats...

Goal:
Weight:
Est. BF:
Height:
Ect...

 

[B1gJ1m]

post your stats, goals, current workout.

 

[ThumperIV]

Could you please post your stats...

Goal:
Weight:
Est. BF:
Height:
Ect...

Sorry bro, I just forgot because I was half a sleep when I typed all this up. Let me know if you need anything more.

 

[WildBB]

My Stats
Age: 22
Weight: 147
BF: I dont have a clue
Height: 5'7"
My goal is to make some lean gains, but keeping the fat off as much as possible.


Breakfest
4 oz egg whites
5 slice’s of Extra lean turkey bacon
2 link’s of Lean turkey sausage
1 slice of fat free American cheese
8 oz of skim milk
2 slice’s of toasted wheat bread

Meal total's
Total.. calories 662/fat 13g/carb 52g/fiber 5/sugars 29g/protein 68g/cholesterol 119mg/sodium 2131mg/calcium 836mg/potassium 1223mg/



Lunch
2 salmon fillet’s
Meal total's
calories 200/fat 6g/carb 2g/protein 34g/cholesterol 70mg/potassium 370mg/


Pre workout
3. 4oz chicken
½ a cup Brown rice

Meal total's
calories 310/fat 5g/carb 34g/fiber 2g/protein 29g/cholesterol 65mg/sodium 80mg/

Post workout
4. 16oz lean ribeye steak
large Sweet potato

Meal total's
calories 689/fat 11.2/carb 37.3g/fiber 5.9g/sugars 15.2g/protein 106.9g/cholesterol 281mg/sodium 283mg/calcium 95mg/potassium 2416mg/

Right before bed
3oz light tuna in water
8ozSkim milk
4oz Cottage cheese low fat 2%

Meal total's
calories 387/fat 4g/carb 29.4/sugars 24g/protein 75.6/cholesterol 68mg/sodium 1285mg/calcium 746mg/potassium 1326.5mg/



Total of my cals for the whole day, calories 2248/fat 39.2g/carb 154.7g/fiber 12.9g/sugars 68.2g/protein 313.5g/cholesterol 603mg/sodium 3779mg/calcium 1677mg/postasium 5335.5mg/

You need to reevaluate the entire daily meal plan...

Every meal you eat should have a carbohydrate, a protein, and a health fat source. You need a better meal balance and proper ratios. Do some research...

Fats should only come from olive oil, fish oil, and nuts.
If you can, stick to fruits and vegetables for carbohydrates.
Protein should come from chicken, fish, eggs or LBA's.


WildBB

 

[ThumperIV]

You need to reevaluate the entire daily meal plan...

Every meal you eat should have a carbohydrate, a protein, and a health fat source. You need a better meal balance and proper ratios. Do some research...

Fats should only come from olive oil, fish oil, and nuts.
If you can, stick to fruits and vegetables for carbohydrates.
Protein should come from chicken, fish, eggs or LBA's.


WildBB

Thank's for the reply.

Ok so I should take out the brown rice, 2 slice’s of toasted wheat bread, and Sweet potato. What are the best fruits and vegetables to replace them with?

Ok well I have never taken fish oil but will start and add some nuts in as well. As for the olive oil, thats all I use to cook with anyway. So we should be good there.

And I will take out all the other meat's and replace them with egg, chicken, salmon and tuna.

 

[WildBB]

Replacement Meal Example:

(2cups) Spinich Salad with Lowfat Dressing and 9 Cherry Tomatoes
1 Apple
12 Egg whites
1tbl Olive Oil

That should give you approx:
590Cal
56g Carbs
48g Protein
20g Fat



Your Meal: Breakfest
4 oz egg whites
5 slice’s of Extra lean turkey bacon
2 link’s of Lean turkey sausage
1 slice of fat free American cheese
8 oz of skim milk
2 slice’s of toasted wheat bread
Breaks down to:
11.5g fat (10%), 42g carbs (37%), 59g protein (53%)
Fix your ratios and remove the bacon, sausage and cheese. Stick with fruits and veggies for a carb source


WildBB

 

[Designbuilt]

As far as dieting advice, the best that I can give is to use the calendar on your computer! I work from my computer, so I keep track of everything I eat, and the times, then I note my progress, goals, workouts etc. I then adjust my diet accordingly.

Bodybuilding is about knowing your own body, setting a goal and going for it, then following through. Do some research I agree with some of the previous comments to consume healthy fat sources, like Nuts, don't forget Natural peanut butter (the kind that seperates) As far as protein some people do much better on red meat then chicken though, my younger brother does.
For Carbs, I like sweet potatoes, and Lentils, they work very well for me, very low GI index and have a decent amount of protein as well.


Everyone reacts differently to different foods so just keep track of what it's doing for you, take pictures and adjust.

DB

 

[ThumperIV]

Alright, I think I see what you're saying now. I will work on it and do some more reading tonight, then post up what I have tomorrow.

 

[ThumperIV]

As far as dieting advice, the best that I can give is to use the calendar on your computer! I work from my computer, so I keep track of everything I eat, and the times, then I note my progress, goals, workouts etc. I then adjust my diet accordingly.

Bodybuilding is about knowing your own body, setting a goal and going for it, then following through. Do some research I agree with some of the previous comments to consume healthy fat sources, like Nuts, don't forget Natural peanut butter (the kind that seperates) As far as protein some people do much better on red meat then chicken though, my younger brother does.
For Carbs, I like sweet potatoes, and Lentils, they work very well for me, very low GI index and have a decent amount of protein as well.


Everyone reacts differently to different foods so just keep track of what it's doing for you, take pictures and adjust.

DB

I think I would do better on chicken, because I always look and feel leaner without red meat. I was thinking about just cutting out all my carb's, do you think that would slow down my gains? I trust that you know what you're talking about, but peanut butter for a diet? That sound's really odd bro, I have been trying to stay away from stuff like that lol. Because I was thinking it would make me fatter.

 

[WildBB]

I think I would do better on chicken, because I always look and feel leaner without red meat. I was thinking about just cutting out all my carb's, do you think that would slow down my gains? I trust that you know what you're talking about, but peanut butter for a diet? That sound's really odd bro, I have been trying to stay away from stuff like that lol. Because I was thinking it would make me fatter.

EVERY MEAL SHOULD INCLUDE CARBS, PROTEIN, AND FAT... Trust US on this!

DON'T eat on a clock. Eat when your craving food not sugar and cheesecake, and only eat your meal ratios.

Natural Peanut Butter is fine as long as it fits in your ratios...

Start keeping a food log with calorie breakdown, it REALLY helps bro.

Just my .02

WildBB

 

[ThumperIV]

EVERY MEAL SHOULD INCLUDE CARBS, PROTEIN, AND FAT... Trust US on this!

DON'T eat on a clock. Eat when your craving food not sugar and cheesecake, and only eat your meal ratios.

Natural Peanut Butter is fine as long as it fits in your ratios...

Start keeping a food log with calorie breakdown, it REALLY helps bro.

Just my .02

WildBB

Cool, but what ratios should I be shooting for? Something like 50% protein 30% carbs 20% fat?

 

[Designbuilt]

EVERY MEAL SHOULD INCLUDE CARBS, PROTEIN, AND FAT... Trust US on this!

DON'T eat on a clock. Eat when your craving food not sugar and cheesecake, and only eat your meal ratios.

Natural Peanut Butter is fine as long as it fits in your ratios...

Start keeping a food log with calorie breakdown, it REALLY helps bro.

Just my .02

WildBB

I also forgot to mention that it is Very important to include fats in the diets: good fats are Olive oil, Avocado, my favorite is natural peanut butter, not too much, just a teaspoon or two. Without fat, the body senses starvation and I personally lose hair. I've even seen it cause a mild case of Gyno! It will soften you up for sure, so fats are very important to keep in the diet.

 

[WildBB]

Cool, but what ratios should I be shooting for? Something like 50% protein 30% carbs 20% fat?

I would start with something like 45-50% Carbs, 35-40% protein, 15-20% fat... find what works best for YOU

I am no professional dietitian... just telling you what works for me...

If you log your training and your daily nutrition, you will learn your how your body responds to your ratios...

Hope this helps bro...

WildBB

 

[oldfella]

I am only going to jump in here to say Thumper these guys ar giving you some really good advice here. Take in what they are saying and follow it. You will get some good results with tis. When you can afford it I would suggest hiring Phil Hernon from here to help you, worth every penny!!

Keep up the good work bro. We are all behind you here!

 

[rotty]

I am only going to jump in here to say Thumper these guys ar giving you some really good advice here. Take in what they are saying and follow it. You will get some good results with tis. When you can afford it I would suggest hiring Phil Hernon from here to help you, worth every penny!!

Keep up the good work bro. We are all behind you here!

ditto...He's not expensive and he'll tailor the diet for you and monitor your progress and make changes as needed. You need to get the basics down and he will help you with that. Plus Phil is more interested in teaching how to be a healthy bodybuilder. He thinks health first and bodybuilding second. He isn't into any radical diets and starving yourself of nutrients to lose a pound or 2. You will lose body fat and gain muscle mass

He can get you ready for a show too if that's what you're looking to do but it isn't his main thing. He is more about being healthy and maximizing your potential while not going to extremes. But he can do it that way too if that's what you want