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View Full Version : My Diet for Building Muscle Mass (Works?)



Zephgaldarien
06-17-2008, 10:40 AM
I am 18 years olds
5'8
120 Pounds
I have a low body fat

Morning: 3 scrambled eggs and 1 cup of oatmeal

Afternoon: 1 can salmon or tuna and 1 cup of oatmeal

Night: 1 can salmon or tuna and 1 cup of oatmeal

*I am going to eat vegatables randomly throughout these meals. Mostly onions, carrots, tomatoes, cucumbers, and lettuce.*

This seems to fill me up plenty, but I am not really sure if this diet will increase my mass. I am curious if I should eat more carbs.

felix822
06-17-2008, 10:41 AM
I don't think this would be enough calories. Add it up.

Zephgaldarien
06-17-2008, 10:51 AM
Ya dude its about 1200 I need to eat more, can you suggest anything?

felix822
06-17-2008, 10:55 AM
Eat more meals. Tuna sandwiches, peanut butter sandwiches, whole milk, etc.

IGF-WON
06-17-2008, 10:56 AM
double or triple it

Zephgaldarien
06-17-2008, 10:58 AM
Ok, I was trying to find some good low glycemic bread, but all I can find are those ones that have all that crap in it. Is there any type that you know of that doesn't have all those whack ingrediants?

Oh and by the way, do you have an estimate at how many calories I should shoot for?

felix822
06-17-2008, 10:59 AM
Just get whole grain wheat bread.

Zephgaldarien
06-17-2008, 11:02 AM
Ok thank you for this information, I appreciate your help.

felix822
06-17-2008, 11:03 AM
No problem, just gradually work your way up to more calories. Don't just double or triple your intake over night.

felix822
06-17-2008, 11:07 AM
And you don't have to keep eating oatmeal the whole day; switch it up, eat rice or potatoes, etc.

JmoFinD
06-17-2008, 11:09 AM
You sound like a serious Ecto - 120lbs * 18 = 2160calories/day


You may even want to eat more than that but its a decent starting point.

I'd shoot for a 40/40/20 split to start with: 216g of Protein / 216g of Carbs / 48g of fat

Give that 2 weeks and adjust accordingly, infact start a log and post the link here so ppl can follow along and provide advise.

Zephgaldarien
06-17-2008, 11:13 AM
lol nah man i ****ing love to eat, I am not really weight crazy. I just don't gain weight with what I eat. I'll sure keep track if I can find out what to do though sure.

I really appreciate all the advice here.

felix822
06-17-2008, 11:15 AM
You sound like a serious Ecto - 120lbs * 18 = 2160calories/day


You may even want to eat more than that but its a decent starting point.

I'd shoot for a 40/40/20 split to start with: 216g of Protein / 216g of Carbs / 48g of fat

Give that 2 weeks and adjust accordingly, infact start a log and post the link here so ppl can follow along and provide advise.

I've never seen that formula, are you sure it's correct?

For me - 164lbs * 28 = 4592 calories/day. That doesn't sound right at all.

JmoFinD
06-17-2008, 11:38 AM
I've never seen that formula, are you sure it's correct?

For me - 164lbs * 28 = 4592 calories/day. That doesn't sound right at all.

WOW thats a lot of food


I typically go by *14 for weight loss, *16 for recomp, and *18 for bulk


*28 would be food for a strong ecto


Im an endo and cut at *12, I recomp at *14, and like I said Im an endo so I dont usually need to bulk ( 5'7, 208lbs, 15% bf )


http://calorieneedscalculator.com/


says I need 2799/day

208*14 = 2912

Im 26 and work a desk job so I'll need a lower daily intake than an 18yr old who works construction

I used those numbers as a starting point to play around with, they are to be taken with a grain of salt.

felix822
06-17-2008, 12:01 PM
WOW thats a lot of food


I typically go by *14 for weight loss, *16 for recomp, and *18 for bulk


*28 would be food for a strong ecto


Im an endo and cut at *12, I recomp at *14, and like I said Im an endo so I dont usually need to bulk ( 5'7, 208lbs, 15% bf )


http://calorieneedscalculator.com/


says I need 2799/day

208*14 = 2912

Im 26 and work a desk job so I'll need a lower daily intake than an 18yr old who works construction

I used those numbers as a starting point to play around with, they are to be taken with a grain of salt.

Oh ok. Sorry, I thought the 18 in the formula was his age :) duh

jonkruger
06-17-2008, 12:05 PM
lol nah man i ****ing love to eat, I am not really weight crazy. I just don't gain weight with what I eat. I'll sure keep track if I can find out what to do though sure.

I really appreciate all the advice here.

You don't gain weight with what you eat because you don't eat enough to actually put any weight on.