Help with putting together a diet.

[rudy2011]

Ok my current weight is about 158
Heres a little info about me:

Im in college full time, school in the mornings, work at a dominos 6 days a week. I workout 4 days a week. Sometimes I feel like I dont have enough time to eat, so I want to try and have a set diet in place to make sure I eat properly...

I bulk for about 5-6 months before, dirty random bulk... went from 140 to 165 to current weight. Now I want to clean bulk.

I take whey protein (2-3 servings a day), multi, fish oil, and creatine.

I kinda have an idea of what to eat kinda dont... was thinking of having 3-4 set meals, and 1-2 meals at work. I dont mind of things get repetitive for a while
Heres what I was thinking

meal 1 morning- protein shake(with milk), 2 pieces of fruit (banana, apple, orange, etc...)
meal 2 afternoon (1hr pre workout)- noodle soup/ham sandwich
meal 3 Post workout- 1/4 lb of red meat/chicken/ 2-3 eggs. rice.
meal 4 During work- Chicken? pasta? Pizza?
meal 5 after work/before bed- protein shake(with milk)....no clue...

Any help or advice is appreciated

[pneumaticgunner]

wake up- drink protein shake with milk, 1 piece of fruit
mid morning- bring something to class like a protein bar
afternoon- soup, sandwich, milk
post workout- looks good, add a glass of milk though
during work- milk and pizza (you need carbs to bulk!)
before bed- skip the protein shake, drink a quart of milk (you need the carbs n casein)
hope this helps bro! dont forget to rep ;-) hit me up if u need more help!

[Ryan314]

^You need to stop posting.

[Siafu4Life]

^You need to stop posting.

^This...for sure!!

Ok my current weight is about 158
Heres a little info about me:

Im in college full time, school in the mornings, work at a dominos 6 days a week. I workout 4 days a week. Sometimes I feel like I dont have enough time to eat, so I want to try and have a set diet in place to make sure I eat properly...

I bulk for about 5-6 months before, dirty random bulk... went from 140 to 165 to current weight. Now I want to clean bulk.

I take whey protein (2-3 servings a day), multi, fish oil, and creatine.

I kinda have an idea of what to eat kinda dont... was thinking of having 3-4 set meals, and 1-2 meals at work. I dont mind of things get repetitive for a while
Heres what I was thinking

meal 1 morning- protein shake(with milk), 2 pieces of fruit (banana, apple, orange, etc...)
meal 2 afternoon (1hr pre workout)- noodle soup/ham sandwich
meal 3 Post workout- 1/4 lb of red meat/chicken/ 2-3 eggs. rice.
meal 4 During work- Chicken? pasta? Pizza?
meal 5 after work/before bed- protein shake(with milk)....no clue...

Any help or advice is appreciated

OP, you need to learn how much protein and dietary fat you need to consume at a minimum, to reach sufficiency. And you need to learn how to use those figures to calculate total caloric intake properly.

You also should learn that meal frequency is largely irrelevant in terms of bodyweight and composition. Also, the use of protein powders is not necessary...unless your diet is deficient.

You might find some usage out of these stickies.

Calculating Calories and Macronutrients!!

Critique My Diet!!

Pre, During & Post Workout Nutrition!!

IIFYM!!

[pneumaticgunner]

^You need to stop posting.

why?

[psychodiver9]

why?

Because you have no clue what you are talking about thus the red. And the rep beg in your post

[WonderPug]

why?

Because your advice is dead wrong.

OP: Follow the advice given by Siafu4Life in his post above.

[rudy2011]

You also should learn that meal frequency is largely irrelevant in terms of bodyweight and composition. Also, the use of protein powders is not necessary...

You might find some usage out of these stickies.

Calculating Calories and Macronutrients!!

Critique My Diet!!

Pre, During & Post Workout Nutrition!!

IIFYM!!

Thanks for the stickies. I do think I know a bit of the basics but will read through this a few times to learn more. I know that timing doesn't matter, but I just don't feel like I can eat properly sometimes cause of work n school. But I'll keep readin and try to put something together

[mike201011]

wake up- drink protein shake with milk, 1 piece of fruit
mid morning- bring something to class like a protein bar
afternoon- soup, sandwich, milk
post workout- looks good, add a glass of milk though
during work- milk and pizza (you need carbs to bulk!)
before bed- skip the protein shake, drink a quart of milk (you need the carbs n casein)
hope this helps bro! dont forget to rep ;-) hit me up if u need more help!

Why only 6 meals?

[rudy2011]

Ok so ive read through a few things, tried calculating a few things.. not sure if the numbers are right kinda got a little confused. would someone mind checking if im on the right path???

Used Katch-McArdle formula from sticky:
height 5'7
Weight 160 Bf 12% (im guessing not so sure)
LBM about 64
BMR 1753*1.6= about 2800
cals for bulking 2800+15%= about 3200 cals for bulk

Macros
200g protein
100g Fat
275g carbs.

What im confused on is the macros. these are for BMR, Calculated on current weight.. How do I adjust for bulking. From what I understood in the sticky, I would just up the carbs. Or did I misunderstand and distribute on all macros.

[rudy2011]

Bump

[rudy2011]

bump again

[WonderPug]

bump again

Rather than bumping the thread multiple times, why don't you stop being lazy and simply read the stickies linked to above?

[rudy2011]

Rather than bumping the thread multiple times, why don't you stop being lazy and simply read the stickies linked to above?

Why not try helping a little?
Im asking if everything seems ok. I already tried just wanna make sure i understand things right...

[WonderPug]

Why not try helping a little?
Im asking if everything seems ok. I already tried just wanna make sure i understand things right...

You didn't read and comprehend the stickies or you would not have posted what you posted. My guess is you didn't even bother trying to read the stickies.

Bodybuilding is not a good sport for the lazy.

[rudy2011]

I did read and try to understand what I could. Now im just asking if what I understood is correct. Im posting for help, might piss you off or annoy you cause youve seen this stuff many times. If it does please just ignore this. Im trying to learn things here and make sure I understand......

[WonderPug]

Your macronutrient intake meets sufficiency and your BMR/TDEE calculations seem reasonable.

[Siafu4Life]

Your macronutrient intake meets sufficiency and your BMR/TDEE calculations seem reasonable.

^This!

Ok so ive read through a few things, tried calculating a few things.. not sure if the numbers are right kinda got a little confused. would someone mind checking if im on the right path???

Used Katch-McArdle formula from sticky:
height 5'7
Weight 160 Bf 12% (im guessing not so sure)
LBM about 64
BMR 1753*1.6= about 2800
cals for bulking 2800+15%= about 3200 cals for bulk

Macros
200g protein
100g Fat
275g carbs.

What im confused on is the macros. these are for BMR, Calculated on current weight.. How do I adjust for bulking. From what I understood in the sticky, I would just up the carbs. Or did I misunderstand and distribute on all macros.

I did read and try to understand what I could. Now im just asking if what I understood is correct. Im posting for help, might piss you off or annoy you cause youve seen this stuff many times. If it does please just ignore this. Im trying to learn things here and make sure I understand......

Rudy...eat approximately 1g protein per pound of bodyweight, .45 - 1.0 gram of fat per bodyweight...fill in the remaining calories with whichever macronutrient you prefer. It doesn't matter if you're cutting, maintaining, or bulking...as your protein, and dietary fat requirements...aren't determined by your daily caloric requirement...but rather your bodyweight. Make sure you meet your protein, and dietary fat macronutrient intake requirements...

[rudy2011]

Your macronutrient intake meets sufficiency and your BMR/TDEE calculations seem reasonable.

Thanks for taking your time to help. appreciate it

Not being lazy, im just trying to make sure i'm understanding.

[WonderPug]

Thanks for taking your time to help. appreciate it

Not being lazy, im just trying to make sure i'm understanding.

Actually, I need to apologize to you. When I made those comments, I didn't see your post at #10 and though you were bumping based on your OP.

You clearly did read the stickies.

[rudy2011]

Actually, I need to apologize to you. When I made those comments, I didn't see your post at #10 and though you were bumping based on your OP.

You clearly did read the stickies.

Lol its cool. Thanks though. pretty sure it gets annoying seeing stuff like this all the time.