Help with nutrition Plan

[strongman_d]

Hi need to change my nutrition Plan what do you guys think about that nutrition Plan.
Goals are to add about 25lbs to 30lbs

6:00am - 40g Whey Protein Shake
6:45am - Pre-Workout Shake - 1/2 Cup oatmeal, 2 scoops whey protein, 2 tbspn flax seed, 16oz water or skim milk / Amino Acids / 10g L-glutamine / Creatine
7:15 - Workout - High weight / low reps
8:15 - 40mg Protein shake w/ maltodextrose immediately after workout
8:45 - Chicken breast w/ 1 cup white rice and amino acids / Creatine
9:30 - 1 can of Tuna w/ sweet potato
11:15 - 40g Protein Shake
1:00 - Lean ground turkey w/ small salad sprinkled w/ olive oil and almond halves
3:30 - 40g Protein Shake
5:30 - 8oz Lean steak w/ brown rice
7:30 - Salad w/ 6oz chicken breast
9:00 - Either 1 cup cottage cheese or Casien Protein shake
9:30 - Bed

1 1/2 Gallons of water a day
8 1/2 hours of sleep

 

[marshall]

It's hard to say anything about it without your stats and experience and if you are natural.

Don't take this the wrong way, because I will help give you a little guidance if you want it, but just from reading it as you have it, it is totally absurd.

 

[marshall]

Need help on first cycle-

im 6.4 tall
253 lbs
17 BF

Please help me
thx

Ok, I pulled this from your other thread.

How did you have your bf% measured? Are you estimating?

I will assume you want to look better physique wise, not just get bigger bodyweight wise.

First off, without seeing a picture, I would say you probably should drop about 25 pounds, NOT gain 25. If you are going to gain 30 pounds at close to 20% bf, you are in big trouble.

If you are trying to "look better", you need to start at around 3k calories and start dropping some bf. Lower your calories as needed to keep the scale moving down 1-3 pounds per week.

Don't worry about cramming so much protein into your diet. You don't need more than 125-150g of protein, if even that much. Eat what you want, but cleaner foods allow you to consume more of them, so it may make you more satiated, but if you want to eat pizza, eat pizza, just make sure your daily caloric levels are in check.

 

[xcelbeyond]

For a starting point, you may want to try one of those BMR calculators for caloric intake http://www.bodybuilding.com/fun/calrmr.htm . Your food types/frequency looks good. I do best staying low fat and "good" carbs with moderate-high protein.

What marshall said about 3000 cals may not be far off - need to verify that. Keep a record of your waist measurement (take it same time of day - preferably first thing in morning) - right across your belly button, for consistency. If this measurement stays the same and the scale is going down - you're losing muscle, not fat and need more calories. Ideally, this measurement will go down and your weight will stay the same - or go up which means you're losing BF AND gaining muscle.

 

[doug1]

just from reading it as you have it, it is totally absurd.

lol...why do you say that??? haha
the thing that sticks out to me is the gaining of 25-30lbs on what looks like a precontest diet, ie. chicken, turkey, rice...

 

[strongman_d]

Hi guys

Well i had my bf measured by a friend of mine .And he is a Personal Trainer .So i think the body fat is actually quit right .The only think is i wanna change my diet for a cycle and gain in that period 20-25 lbs of solid muscle.If you have a request for a good cycle .Post it please and thx for all the input on my diet .

Thx
strongman_d

 

[marshall]

The only think is i wanna change my diet for a cycle and gain in that period 20-25 lbs of solid muscle.

this is not going to happen strongman. that is a totally unrealistic goal.

again, imo i would lean out first and build your physique from there. most of the guys with great physiques on here will tell you, it's not worth being 20% bodyfat to bulk up, only to have to lean out anyway and suffer through even longer periods of strict dieting.

3k calories may be a bit high to start shedding bf, depends on your metabolic rate, but it is a good starting point for your bodyweight.

i'm not sure where you are doing your research, but you are turning this into rocket science. it's not.

eat pretty much what you want, keep your calories in check, if you aren't losing pounds, lower your calories or up your activity level until you start losing.

play with your macro ratios until you find what works for your own insulin sensitivity, i.e., lower carbs, higher carbs, moderate carbs...

 

[marshall]

lol...why do you say that??? haha...

it was the addition of that 11th feeding, as opposed to say a realistic goal of 10 feedings per day that tipped me off.

I'm guessing by his meticulous planning and strict schedule he is German.

 

[strongman_d]

hey

what cycle would you recommend .with the 3k calories diet.-

 

[xcelbeyond]

what cycle would you recommend .with the 3k calories diet.-

I believe what marchall is saying is "get your BF in check (LOWER) before you cycle," which is what I also say. You didn't mention anything about cycle in this thread.

What you have outlined (you may have to tweak amounts of food - as I stated above) should get you going. If you do it right, you can get as low as 7% BF without losing any muscle and possibly still gain LBM.

 

[marshall]

what cycle would you recommend .with the 3k calories diet.-

This is your diet thread strongman

Here's some changes I would make from your original post:

No need for a 6am protein drink and then a 645 pre-workout drink. Wake up, shower, make something like some oatmeal w/skim milk or cream of wheat w/skim milk, flavor with some protein powder and have a piece of fresh fruit. Go to the gym.

Come back and have your pwo drink and some more fresh fruit if you'd like.

Your next 2 meals combine into 1. Have a quality protein source with some carbs, complex and greens if you respond to that, more greens if you respond to lower carbs.

Have an in-between meal protein drink later in the day, again if you tolerate carbs well, use a protien/carb drink, if you need to keep carbs lower, use a more straight protein or protein/essential fat blend.

Have your last meal of the night. same as previous meal I stated.

No need for a pre-bed protein drink unless you are really hungry, if so, then have a scoop with 8oz water.

My suggestion is always use a blended protein powder (milk, whey, egg), even pwo.

Any type of nuts make a good snack, so keep those on hand.

Make sure you have your calories monitored to lose bf and maintain muscle.

 

[Girth]

Xcel - I was doing some searching, as I always do, and found your old post about lean bulking. It was essentially a low carb bulk, much like Magoo recommends, with carbs only around the workout.

In the post you made above, it seems that you may now have upped your carbs for bulking. Is that correct? Are you running a more zone-ish type bulk now? I know Phil would agree with that.

Care to comment on any changes from your old bulking style, if they exist.

Thanks...of course.