Eat Big, Balls Out Busy, 100% O'Nat-u-ral

[cimayn]

Alright so I'm new here. First I figure I would post up my diet plan, see what you all think. I want to gain about 20lbs in lean muscle. I've calculated my required calorie intake to be about 3000 a day, and 3500 on workout days. This is based on formula and trial and error, I just upped it 500 calories so we'll see what happens. I currently weigh 160lbs and have been stuck here for awhile. I have recently been losing body fat and gaining muscle, but its taking a bit too much time for all the effort I've been putting it. I assume there is something wrong with my nutrition, and I am very keen on keeping my diet healthy, and therefore the calories are low per meal. Any comments would be appreciated.

EDIT: The macro nutrient breakdown is roughly 50% carbs, 30% protein, 20% fat.

Meal 1 - 7:30 AM

Hard Boiled Egg
Kashi Organic Cereal
1 Cup 1% Milk
(fish oil supplement, bee pollen)
1 Cup of V8 (low sodium)
*sometimes if I have time I will cook up two slices of turkey bacon, but not lately.
= 400 - 500 calories

Meal 2 - 9 AM

Protein Shake (1 Cup milk, 1 cup organic fresh OJ, 35 grams of protein power, tsp almond oil, 4gs creatine,)
= 400 cals

Meal 3 - 10:30 AM

1/2 Cup of 1% Cottage Cheese, 1/2 Cup pineapple bits
1 serving (4 pieces) of melba toast, 2 tablespoon almond butter
50grams of lean deli turkey (low sodium)
= 500 calories

Meal 4 - 12:30 PM

Pasta (whole wheat organic, tomato sauce from scratch, extra lean beef (or turkey) )
2 table spoons of Parmesan
= 400 calories

Meal 5 - 2:30

Grilled chicken breast
1/2 Cup of boiled lentils
100gs of Greek Yogurt
=500 calories

Meal 6 - 4:30

10 Almonds
4 dried Dates
Protein Powder (15gs)
4gs creatine
= 200 cals

5:30PM WORKOUT!!!!!!!!!!
= -300 or 500 calories

Meal 7 - 7:30

35 Grams Protein
2 Cups Chocolate Milk
1 med banana
= 400 calories

Meal 8 - 9:30

1 Cup rice or Quinoa or Sweet Potato
4 oz of Wild Salmon or Lean Cut Steak
1/2 Spinich (boiled) and/or 1/2 of a Red Pepper
= 500 calories


Meal 9 - 11 PM

Protein Shake (same as Meal 2 w/ added L-Glutemin)
=400 calories

Grand Total = 3000 (roughly)


**Also I have been reading that having a meal replacement (ie. Ensure) in the wee hours of the morning can be beneficial, as it prevents body going into starvation mode when you sleep. Will be trying this every other day starting tonight.


Please critique and comment on this plan. I would truly appreciate it.


My Current Exercise Schedule

Day 1:
(2 warm up sets, 6 – 8 reps & 3 heavy sets, 4 - 6 reps)
(Focus: Chest, Biceps)
* Mobilization Warm Up (10 mins)-> Hand-walks (10r), Body Weight Exercises, Mad Cats
* Push Ups
* Dips (w/ weights) (30)
* Flat Bench Press (145)
* Incline Bench Press (100)
* Chin Ups
* Biceps Curls (35)
* Abdominal Exercises (Program) Level 5 (from 'The Truth About 6 Pack Abs')
* Supermans
* Developmental Stretching, PNF (10 mins)

Day 2:
(2 warm up sets, 6 – 8 reps & 3 heavy sets, 4 - 6 reps)
(Focus: Back, Triceps)
* Mobilization Warm Up (10 mins)-> Hand-walks (10r), BWE, Mad Cats
* Pull Ups
* Back Extensions
* Deadlift (190)(80% DO NOT MAX)
* Dumbbell Row (85)
* Lat Pull Down (160) free grips (180)
* Close Grip Bench (Triceps) (125)
* Prone Rows (70) Pull Downs (150)
* Hangers (finisher, time) * just holding the chin up until exhaustion (works forearms)
* Abdominal Exercises (Program) Level 5
* Developmental Stretching (10 mins)

Day 3:
(2 warm up sets, 6 – 8 reps & 3 heavy sets, 4 - 6 reps)
(Focus: Legs, Shoulders)
* Mobilization Warm Up (10 mins)-> Hand-walks (10r), BWE, Mad Cats
* Stat Bike (5 Mins)
* Overhead Barbell Squat (45)
* Dumbbell Step Up (60)
* Lunge (50)
* Calf Raises (40)
* Military Press (40)
* Side Deltoids (35)
* Rotator Cuff Strengthen Exercise (15)
* Hangers (finisher, time)
* Abdominal Exercises (Program) Level 5
* Supermans
* Developmental Stretching (10 mins)

[themoose333]

inb4youdon'tneed9mealsaday...seriously

other comments
-A breakdown of individual macronutirents would be helpful, not just total cals
-Aim for 1-1.5g protein/lb, 0.5g fat/lb, and the rest w/e preferably carbs
-Are you trying to lose fat or gain muscle, pick one
-what is your training schedule like?
-no need for the ensure to hinder "starvation mode"
-no need for 9 meals a day, seriously

[cimayn]

inb4youdon'tneed9mealsaday...seriously

other comments
-A breakdown of individual macronutirents would be helpful, not just total cals
-Aim for 1-1.5g protein/lb, 0.5g fat/lb, and the rest w/e preferably carbs
-Are you trying to lose fat or gain muscle, pick one
-what is your training schedule like?
-no need for the ensure to hinder "starvation mode"
-no need for 9 meals a day, seriously

Alright well don't call them meals then. It is just the frequency of when I eat. Two of those 'meals' are pre and post workout. I tend to eat when I'm hungry, which is every 2.5 hours. Still, trying to get sufficient calories and eating only healthy food I can't seem to eat less, you know?

Yeah sorry, the macro nutrient breakdown is roughly 50% carbs, 30% protein, 20% fat.

And I want to gain muscle.

Training schedule is 3 days a week (Chest/Biceps, Back/Triceps, LowerBody/Shoulders) and its usually compound, heavy 4-6 rep max)

Thanks.

[CharlieBango]

Moose summed it up, but you should check out the stickies and reevaluate your plan.

Unless of course you like the frequency and feel like you need to consume pre and post workout.

[cimayn]

Moose summed it up, but you should check out the stickies and reevaluate your plan.

Unless of course you like the frequency and feel like you need to consume pre and post workout.

Yeah, like I said I feel I need to eat this often because I do get hungry always. Frequency right now is manageable, so I don't mind it.

How would you suggest getting more calories in less meals without eating ****ty? Just force yourself to eat 800 calorie meals?

[CharlieBango]

Yeah, like I said I feel I need to eat this often because I do get hungry always. Frequency right now is manageable, so I don't mind it.

How would you suggest getting more calories in less meals without eating ****ty? Just force yourself to eat 800 calorie meals?

My meals are in the 400-500 cal range. But I'm cutting. No idea what I'm gonna do on a bulk.

[ian0789]

Eat more then one egg at a time. Come on man, I am eating and others as well similar numbers. 1st if you eat 500 calories of brocc or 500 calories of some ice cream its still 500 calories. 2nd you are hungry because you eat like a bird 20 times a day. 3rd...Meal Replacement can be beneficial? Lolz eat freaking food thats beneficial to the body not drinking some crap made of god only knows what.

I give this the Broscience stamp of approval!!!!
http://www.alanaragonblog.com/wp-content/uploads/2010/06/broscience-alan-aragon-e1276617690872.jpg

By the way this is the log section.

[cimayn]

Eat more then one egg at a time. Come on man, I am eating and others as well similar numbers. 1st if you eat 500 calories of brocc or 500 calories of some ice cream its still 500 calories. 2nd you are hungry because you eat like a bird 20 times a day. 3rd...Meal Replacement can be beneficial? Lolz eat freaking food thats beneficial to the body not drinking some crap made of god only knows what.

I give this the Broscience stamp of approval!!!!


By the way this is the log section.

Yeah I intend on adding some egg whites to my breakfast. You compare ice cream to broccoli and I have no idea what kind of point you're trying to make dude!! Obviously you want the good proteins, carbs and fats to make up for your calories and not the garbage, or at least that is my intention.

How many calories do you eat on average per meal? Thanks for the comments.

[ian0789]

My point of brocc and ice cream is this one important rule. Calorie In vs Calorie Out ;) And that is what its all about.I eat when I am hungry, and at the end of the day I make sure I hit my calories needed. Macro Breakdown, Meal frequency and all that jazz is mostly trash that muscle mags tell you that you must follow this and that if you want to gain size.

O and eat the damn whole egg, unless you are baking something that calls for egg whites dont freaking toss them out.

[cimayn]

My point of brocc and ice cream is this one important rule. Calorie In vs Calorie Out ;) And that is what its all about.I eat when I am hungry, and at the end of the day I make sure I hit my calories needed. Macro Breakdown, Meal frequency and all that jazz is mostly trash that muscle mags tell you that you must follow this and that if you want to gain size.

O and eat the damn whole egg, unless you are baking something that calls for egg whites dont freaking toss them out.

Yeah I eat the whole egg but I bought a carton of egg whites to top it all off. Apparently the jury is out to lunch on the HDL vs LDL content of yolks. I won't cut it out, but I figure I'd substitute some of it with egg whites. Just playing it safe.

Thanks dude.

[JValjean724]

Not to be that guy, but 'au naturel' is French and what I believe you are trying to say.

[Kazulin]

My point of brocc and ice cream is this one important rule. Calorie In vs Calorie Out ;) And that is what its all about.I eat when I am hungry, and at the end of the day I make sure I hit my calories needed. Macro Breakdown, Meal frequency and all that jazz is mostly trash that muscle mags tell you that you must follow this and that if you want to gain size.

O and eat the damn whole egg, unless you are baking something that calls for egg whites dont freaking toss them out.

You are retarded. Nutrition breakdown is important. That's why you = small. Lol you mad brah ?

[Cumulonimbus]

You are retarded. Nutrition breakdown is important. That's why you = small. Lol you mad brah ?

No, he's correct...