MMMmmm White Rice

[ReformingBB]

So here's the deal, I'm doing a semester abroad. I don't mind where I'm at physically right now, but of course I'd like to put on some lean muscle mass. I have tried eating perfectly clean (brown rice, slow oats for breakfast), but I'm not that ambitious right now, and I actually get upset in the morning when I'm eating that lol. I am not looking for massive gains this semester, but would like to ensure I'm eating enough, and eating clean enough that I can still potentially grow.

Here is my candid daily diet:

Bowl of cereal (something like basic 4, or honey nut cheerios), with 2% milk.

Snack 1: Scone with butter, cup of Activa Yogurt

Lunch: Usually bean salad, A meat or fish entre, Vegetable of the day, fresh fruit salad.

Snack 2: PB&J on "nutty" whole grain bread (6 grams of protein a slice!) About a teaspoon of jelly.

Dinner: Chicken Tikka Masala, Chicken Cattiatore (sp?) etc. Made with one large boneless skinless tender, and served with ~3/4 (uncooked) white rice.


Obviously there are some things in there not ideal for bodybuilding, but I know that. I am trying to eat balanced and avoid complete junk.

How does this look? Will I be able to (even if slowly) put on muscle mass with this diet? Off the top of your head, how many calories would you guess I'm consuming?

Thanks!

[\S/]

You need a HELL OF A LOT MORE protein in your diet dude.

And healthy fats could use a bump as well.

[ReformingBB]

Originally Posted by boyscouT

You need a HELL OF A LOT MORE protein in your diet dude.

And healthy fats could use a bump as well.

I'd estimate I get in between 120-150 grams of protein a day. I need more than that? (I'm not fully convinced about the 1 gram per pound since I haven't seen a referenced article on that).

What are some main sources of "healthy fats" you mention?

I get Omegas from large fish that I eat about twice a week, and eat a good about of peanut butter. Any other sources besides oats?

[Maleante PR]

For breakfast how much do you eat (like 2 cups?).

So you eat oats and rice for breakfast? What do you put in the oats to make it taste better?

We are about the same height and i'm trying to get up to that weight.

[ReformingBB]

Originally Posted by Maleante PR

For breakfast how much do you eat (like 2 cups?).

So you eat oats and rice for breakfast? What do you put in the oats to make it taste better?

We are about the same height and i'm trying to get up to that weight.

No, I usually try to eat a large bowl of some (preferably) whole grain cereal with about 10-12 ounces 2% milk. Ideally though, you'd be better off with old fashioned oats and eggs.

Substitute the white rice for brown and you'd be in business. Also, replace my snack #1 with a peanut butter bananna sandwhich and a glass of milk.

Those changes make my daily meal pretty solid.

Keep in mind though, I've "heavy for my size." I have a big shoulder girdle, so I think alot of weight is probably accounted for in the difference in body structure (could use some confimation on this).

[Maleante PR]

Originally Posted by ReformingBB

No, I usually try to eat a large bowl of some (preferably) whole grain cereal with about 10-12 ounces 2% milk. Ideally though, you'd be better off with old fashioned oats and eggs.

Substitute the white rice for brown and you'd be in business. Also, replace my snack #1 with a peanut butter bananna sandwhich and a glass of milk.

Those changes make my daily meal pretty solid.

Keep in mind though, I've "heavy for my size." I have a big shoulder girdle, so I think alot of weight is probably accounted for in the difference in body structure (could use some confimation on this).

Oh so what cereal do you use exactly. I just started eating Cheerios.

I also have oats, forced myself to eat them today but they taste horrible by themselves.

Trying to put a diet together myself.

[\S/]

Originally Posted by ReformingBB

I'd estimate I get in between 120-150 grams of protein a day. I need more than that? (I'm not fully convinced about the 1 gram per pound since I haven't seen a referenced article on that).

What are some main sources of "healthy fats" you mention?

I get Omegas from large fish that I eat about twice a week, and eat a good about of peanut butter. Any other sources besides oats?

Read bb.com articles, stickies, everything. They all advocate at least 1g of protein per lb WITH sources.

healthy fats: olive oil, grapeseed oil, fish oil, flax oil, peanut butter, almond butter, all types of nuts, fatty fish, avocados, etc..

[ReformingBB]

Originally Posted by boyscouT

Read bb.com articles, stickies, everything. They all advocate at least 1g of protein per lb WITH sources.

healthy fats: olive oil, grapeseed oil, fish oil, flax oil, peanut butter, almond butter, all types of nuts, fatty fish, avocados, etc..

Bodybuilding.com articles have steered me entirely wrong in the past. I have been searching science publications and haven't found the need to increase proteing levels to 1g/lb. For instance:

"A review of studies that have examined the protein requirements of strength-trained athletes, using nitrogen balance methodology, has shown a modest increase in requirements in this group. At the same time, several studies have shown that strength training, consistent with the anabolic stimulus for protein synthesis it provides, actually increases the efficiency of use of protein, which reduces dietary protein requirements. Various studies have shown that strength-trained athletes habitually consume protein intakes higher than required. A positive energy balance is required for anabolism, so a requirement for ?extra? protein over and above normal values also appears not to be a critical issue for competitive athletes because most would have to be in positive energy balance to compete effectively. At present there is no evidence to suggest that supplements are required for optimal muscle growth or strength gain. Strength-trained athletes should consume protein consistent with general population guidelines, or 12% to 15% of energy from protein. "

Nutrition, Volume 20, Issues 7-8 "Protein requirements and supplementation in strength sports"

[ReformingBB]

Originally Posted by Maleante PR

Oh so what cereal do you use exactly. I just started eating Cheerios.

I also have oats, forced myself to eat them today but they taste horrible by themselves.

Trying to put a diet together myself.

Cheerios, Meusli, raisin bran, and there is this nut cluster cereal i've seen since I've been in Ireland that is really tasty and full of protein (just clusters, no flakes).

If you have time to cook tho: eggs on wheat toast and low fat cheeze. delicious, and will help with the bulk

[ElHombre]

you're in italy, aren't you?

[ReformingBB]

Originally Posted by ElHombre

you're in italy, aren't you?

No, I wish, I'm in Ireland but I would love to see Italy

[ReformingBB]

Any other input?

Anyone have any real (scholarly) articles that actually recommend the 1g/lb rule of thumb to counter the article I mentioned? I actually think they don't exist.

[BNR]

I don't really want to go looking for the articles, but if you're training to gain any mass it's highly recommended that you get in at least 1 to 1.5 grms of protein/lb. Try to get in at least 185 grms of protein/day