Help needed with diet.

[410klaWK]

I am at a good weight now to stay in my weight class for my PL comp Nov 3rd, I would like to gain some more weight to put on some solid muscle by Dec and then cut down for my comp in march and hopefully nationals in April/May

Alright I think I need to pull in some more carbs but I will let yall be the judge of that. I am going to try to gain a few more lbs until Dec. Then I will start doing cardio (HIIT) at that point and hopefully cut down to a reasonable weight.

Anyway here is my current diet (Bold is only on workout days and Italicized is only on off days). If you dont feel like reading all of it just see if you can suggest a few more good carb sources for me.

Breakfast: 6 egg whites, Oatmeal (about 1 to 1 1/2 cups), Powerade with creatine.

Snack 1: Two slice of whole bread, Nat PB, Banana

Lunch: 2 cans of tuna, half slice (on piece of bread) of PB on whole wheat, orange,

Snack 2: Protien bar with decent amount of carbs

Workout

Snack 3: Homemade Smoothies; Cup of strawberries, banana, 1/2 of oatmeal, creatine,2 scoops of ON Gold Std Whey

Dinner: One - 1 1/2 chick breast, mac and cheese (replacing with brown rice starting tomorrow), green beans, handful of mixed nuts

I also take a multivit, fish oil caps, and am considering taking muscle milk again but because of the high fat in my current diet I would need to cut some out and replace it with more carbs.

Any suggestions are welcomed, I already know I am low on veggies.

Also, I have heard that 2 cans of tuna is too much for a sitting because your body cant absorb the protein but I have also heard there is no proof to that but I would like to replace one of those cans with something high in complex carbs since it is before my workout but I cant think of anything that I could bring to school with me.

[JoshDunn]

Beauty of carbs is unlike protein most sources don't need refrigeration. Looks like you have plenty of carbs.

Have you estimated your calorie needs and whats in this day's worth of food?

If your failing to gain mass then you might need to put the overall volume of food or it could be your training.

[410klaWK]

Ive been gaining since school started but not nearly as much as I was this summer. Probably because of the extra walking on campus I do now.

Right now my calculations are just estimates based off what I used to eat when I weighed x lbs. Problem is, I have a comptition on Nov 3rd and was just informed that Im expected to lift in the 165s and qualify for nationals (not the 181s and qualify in march like I had expected).

I weighted in at about 176 yesterday. I do have the option of flushing out and doing early weigh in though so I probably only need to lose like 3 lbs and weight in in the morning and I will be alright.

After that I am going to focus on the weight gain until the end of december then, if I can qualify for 181s I might stay in that weight class.

[JoshDunn]

Not fully sure that I understand your problem. You need to cut some weight now? or still trying to gain?

[410klaWK]

Originally Posted by JoshDunn

Not fully sure that I understand your problem. You need to cut some weight now? or still trying to gain?

Well I was excited because I talked to my coach and he said because of my height (only 5'11 but tall for a PLer) that I would probably do some good lifting in the 181 weight class because with more weight I could get better leverage.

All of this was going on between the first post and now. Then I was informed that I am expected to lift in the 165s on Nov 3rd. I weigh about 175 at the moment. I wanted to go up to about 185 - 190 and then cut and flush down to 181. I can safely flush out about 5 - 7 lbs since I can weigh in the day before but that still means I need to lose about 3 lbs in the next month.

Then after that I can bulk up to the next weight class. (They need me in 165s for this meet because no one else is in it, but we have a 148 guy trying to get up 165 so then it would be okay for me to do 181).