Please help with my diet for quick 10 pts?!
Question: am currently bulking. i weigh 180 lbs.
meal 1- 3 egg whites 1 whole egg 1/2 cup of oats 1 cup milk
meal 2- 25g whey complex protein with 1/2 cup oats
meal 3 6 inch turkey sub on wheat from subway
meal 4 turkey breast(lunch meat type) baked potatoe or 2 pieces of whole wheat bread. animal pak multi
postworkout- 2 scoops ON whey
meal 5- always chicken and pasta/rice/potatoe
meal 6- 1 cup milk cottage cheese 2 tbsp all natural peanut butter
meal 7 before bed- whey complex shake(casein,whey,egg,soy)
i also keep a whey shake by bed in case i wake up. is there anything i should add or change?
totals approximately
250g protein
260g complex carbs
3000calories
fats are good
Answers: am currently bulking. i weigh 180 lbs.
meal 1- 3 egg whites 1 whole egg 1/2 cup of oats 1 cup milk
meal 2- 25g whey complex protein with 1/2 cup oats
meal 3 6 inch turkey sub on wheat from subway
meal 4 turkey breast(lunch meat type) baked potatoe or 2 pieces of whole wheat bread. animal pak multi
postworkout- 2 scoops ON whey
meal 5- always chicken and pasta/rice/potatoe
meal 6- 1 cup milk cottage cheese 2 tbsp all natural peanut butter
meal 7 before bed- whey complex shake(casein,whey,egg,soy)
i also keep a whey shake by bed in case i wake up. is there anything i should add or change?
totals approximately
250g protein
260g complex carbs
3000calories
fats are good
That is a very good diet and there isn't much wrong there. I would suggest adding a couple things. As soon as you wake up, have about 20g of whey and 1 banana. This will take your body out of its catabolic state and into an anabolic state. This has worked great for me, since its hard to eat a big meal upon immediate waking. and this is a small, easily consumable meal. Also, keep taking the 2 scoops of whey immediately post-workout but add in a plain bagel with jelly (u can use bread if you would prefer, but make sure its white bread). The sugar from the jelly will cause an immediate insulin spike and force the glucose from the bagel or bread into your muscle cells and the influx of glucose will help bring in the protein from the shake. Also, you probably could up the carbs slightly. Try to get them in the 300-350 range, but aim for 300 at first and then increase accordingly when you feel comfortable too. Another thing would be to use 3 whole eggs and 1 egg white because you are mass building and the cholesterol from the yolks will help to increase testosterone which is needed for your workout.
I would not suggest the animal pak because you are gaining many vitamins and minerals from your good mass plan and all the extra ones in the pak are just gonna be flushed by your kidneys. I stopped taking this 8 years ago because of the stress it puts on your kidneys to filter all these vitamins and mineral. Also, if you like creatine, now would be a good time to take it to help increase strength because a stronger muscle is a bigger muscle. And make sure you lift very heavy and hard (rep range of 8-15 because this is the range where muscular hypertrophy [increase in size] occurs) with more volume in your workouts. Basically, do some more sets, reps and weight. Studies show that an increase in volume (which is defined as sets + reps + weight) contributes to the greatest amount of hypertrophy. Keep the sets the in 3-6 range. And of course, use mainly free weights.
Finally, judge your weight gains by the scale. If you do not see a couple pounds in the first couple weeks then you need to increase your calories. If you are gaining then keep it at that until you stop gaining and increase the calories. That is the only way to gain weight, i.e. weight gain/loss = calories consumed (food) - calories burnt (exercise and metabolism). For calories consumed than burnt will gain weight and more calories and vice versa.
good luck and email me for any other questions if you want to
you should work out alot if your gonna consume that all!
i did not see veggies and fruits on your list.
Pretty solid diet. I don't know your age though.. and that does matter. If you're 21 or under and thin, you're going to need a lot more calories. I was getting 9000 a day at that age to grow.. and was gaining almost all muscle. By 25, I had to drastically change that diet.. closer to what you have above.
One of the greatest 'bulkers' out there. .that never gets enough credit is milk. Drink a gallon a day of skim milk and watch the weight and strength appear. I did this for almost 3 years straight.. and the last year, it was 1 1/2 gallons. Pee you will, but it boosts everything.. metabolism included!
And don't forget the creatine!
Try eating more in the morning, and not so much in the middle of the day and at night. But not a BIG breakfast, as we call it. Just a lot of small ones, such as a half bowl of wheat cereal with low fat milk, yogurt, a banana, and a smoothie. That should be plenty, yet fill you up. Drink LOTS of water throughout the day, and try to notice what you're eating. Don't eat while watching TV or playing on the computer, and go with the old saying, "Eat until you're 8/10 full". And don't EVER eat unless you are hungry.
Exercise regularly, but not too excessively in the beginning. Work your way to the top, and you should be fine. Good luck!