Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Hey guys. From the title of the post this question is going to be about total calories and the importance of the breakdown of those calories.
Anyway heres the deal: I'm trying to bulk but Im very confused as to how I should go about making my meal plan. Right now I only eat carbs before and after my workout so the rest of my day it's P+F. On paper this sounds all well and good but I have been trying to gain for awhile now and I have been stuck at 128. I am thinking now and have realized maybe its not my total calorie intake. Then I realized I might be needing more carbohydrate to gain weight and my question lies there. Should I eat more carbohydrates throughout the day if I havnt been gaining weight with my current meal plan? (Mostly P+F)
Alright thanks in advanced.
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"When he was six, he believed that the moon overhead followed him. By nine, he deciphered the illusion, trading magic for fact, no trade-backs. So this is what it's like to be an adult? If he only knew now what he knew then."
I'm no pro, but here is my advice..
I think you definitely need more carbs. Take in fruit and (lots of) veggies. Try to have some piece of these every meal. If that's not enough, throw in some P+C. Hey, what will it cost you to try it?
Yeah thats true. I've been eating more fruit lately.
__________________
"When he was six, he believed that the moon overhead followed him. By nine, he deciphered the illusion, trading magic for fact, no trade-backs. So this is what it's like to be an adult? If he only knew now what he knew then."
you can add some more other carb sources too if you find you aren't gaining enough with fuits and veggies, although that shouldn't be a problem. Try adding some oats, or whole wheat/whole grain bread in the meals following your workout. Post what you normally eat in a day too, because right now we're just making blind guesses.
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If you are trying to gain weight some starchy carbs are needed. You can overdo it on the fructose if you use fruit as your ownly carb source.
I could not gain weight until I finally laxed my view on carbs and started eating my whole grains. Not only did I start to gain weight but it was almost all lean!. GASP carbs are not evil.
at 128 pounds you are still fairly underweight. Dont worry to much about having pure P+F meals. If you have to break it a few times to get the cals you need then so be it.
Originally posted by Canadian_Bacon: If you are trying to gain weight some starchy carbs are needed. You can overdo it on the fructose if you use fruit as your ownly carb source.
I could not gain weight until I finally laxed my view on carbs and started eating my whole grains. Not only did I start to gain weight but it was almost all lean!. GASP carbs are not evil.
at 128 pounds you are still fairly underweight. Dont worry to much about having pure P+F meals. If you have to break it a few times to get the cals you need then so be it.
I had the same expiernce as CB. I tired eat p+f, p+c meal combos for about 5-6 months and I didnt gain an ounce. I found it very hard to get in enough calories splitting my meals that way. I decided to eat balanced meals instead. What a great decision. I gained 18 lbs in 4 months, and most of it was LBM. It is a lot easier to eat enough calories eating balanced meals, plus IMO you need starchy carbs to gain weight. Try adding some whole wheat bread, oats, yams, brown rice, barley, etc to more meals. Start of by adding starchy carbs to your PPWO meal and breakfast. Eventually, I was even eating oats before bed(gasp...lol). Good luck with the bulk.
Thanks guys. Here the daily routine so you can check it out.
Workout Days:
Meal 1:
6 Egg Whites
1 Omega-3 Egg
2oz chopped turkey ham
1/3 cup of chopped spinach
1/3 small onion
16oz water
Meal 2:
1 Cup of Skim Milk
1/4 Cup Walnuts
1 scoop of low-carb Grow
Half a bananna
Meal 3:
Half a pound of extra lean beef
Half a zucheeni (sp?)
Half a tomatoe
Half an onion
1.5 cloves of garlic
16oz water
Meal 4:
1/4 cup of Maltrodextrin
1/4 cup of dextrose
1/3 cup of Whey
1 Cup of Skim Milk
Meal 5:
1/4 cup of Maltrodextrin
1/4 cup of dextrose
1/3 cup of Whey
1 Cup of Skim Milk
Meal 6:
Lean protein of some type
Any veggie
Rice or whole wheat pasta
Meal 7:
1 cup of Hoods carb counter Dairy Beverage
1 scoop of low carb grow
1/2 cup of low fat cottage cheese
1/4 cup of walnuts
Off Days:
Meal 1:
6 Egg Whites
1 Omega-3 Egg
2oz chopped turkey ham
1/3 cup of chopped spinach
1/3 small onion
16oz water
Meal 2:
1 Cup of Skim Milk
1/4 Cup Walnuts
1 scoop of low-carb Grow
Half a bananna
Meal 3:
Half a pound of extra lean beef
Half a zucheeni (sp?)
Half a tomatoe
Half an onion
1.5 cloves of garlic
16oz water
Meal 4:
4 slices of whole wheat bread
Lots of Natty PB
Meal 5:
Lean protein of some type
Any veggie
Salad
Meal 6:
1 cup of Hoods carb counter Dairy Beverage
1 scoop of low carb grow
1/2 cup of low fat cottage cheese
1/4 cup of walnuts
__________________
"When he was six, he believed that the moon overhead followed him. By nine, he deciphered the illusion, trading magic for fact, no trade-backs. So this is what it's like to be an adult? If he only knew now what he knew then."
__________________
"When he was six, he believed that the moon overhead followed him. By nine, he deciphered the illusion, trading magic for fact, no trade-backs. So this is what it's like to be an adult? If he only knew now what he knew then."
That is a good diet, but it's not enough calories. I would add some complex carbs to meal 1 and meal 3(which I assuming is a pre-wo meal even though you have a pre-wo shake with simple carbs already). LIke I said before, IMO try to get away from the p+f, p+c meal combos. I think you will find it a lot easier to gain LBM this way.
I think you may be going a little overboard on the protein. Looks like it may be over 2gram/lb of BW. Anything over 1.5gram/lb IMHO as the extra just gets converted to glycogen anyways. Eat some more carbs as ripstone said.
Thanks guys. I wasnt even trying to get more protein but I guess thats the way it works out.
__________________
"When he was six, he believed that the moon overhead followed him. By nine, he deciphered the illusion, trading magic for fact, no trade-backs. So this is what it's like to be an adult? If he only knew now what he knew then."
Should I eat some toast in the morning or something? Cut out the turkey?
__________________
"When he was six, he believed that the moon overhead followed him. By nine, he deciphered the illusion, trading magic for fact, no trade-backs. So this is what it's like to be an adult? If he only knew now what he knew then."
Originally posted by CtA318: Should I eat some toast in the morning or something? Cut out the turkey?
Yea, you have enough protein with the eggs so you dont need the turkey. And add 2 slices of 100% whole wheat bread(check the label and make sure its 100% whole wheat or stone ground whole wheat) or 1/2 cup of raw oats.
Eat enough carbs to skirt ketosis (~100g/day)
Set protein to at least 1g/lb LBM
Eat enough calories deriving them either from carbs or fat. If you respond to carbs better, more carbs. If you respond poorly to carbs, more fat.
After protein requirements are met, the most important factor by FAR is total calories.
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