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rydersrt
11-04-2008, 03:06 PM
Hey guys new to the forums..heres a little about me..

Up until a year ago i was 280 lbs. I decided to change it and am now 140 lbs. I achieved it through a pretty strict diet..but have just recently started looking at the nutrition phases of it. I would like to try and gain muscle..but am unsure of how much more to add or take away, or to try a diffrent approach altogether. Heres what i eat on a daily basis:

600 - 1 whole wheat bagel (med) 10 thin slices of turkey 1/4 cup of oatmeal 3 oz of strawberries
730 - 3 oz of carrots
830 - 3 oz of boiled chicken breast
930 - 3 oz of carrots
1030 - 1 non fat yogurt and 1 oz of almonds
1100 - 3 oz grapes (red seedless)
1130 - 3 oz boiled chicken breast
1230 - 3 oz boiled chicken breast
1330 - 3 oz boiled chicken breast
1430-1500 - 10 slices of turkey breasts alternating days with 3 ounces strawberries and 3 ounces of grapes

This is pretty much everything i eat 7 days a weeks with very little variation. I get on a routine and stick pretty well so i know i can change it up, stick with it, and make good gains. I do take vitamin c & e and fiber supplements to keep it all together....but am stumped at what else to do.

Please any and all help will be greatly appreciated!!

SupaNatural
11-04-2008, 03:20 PM
While protein is an important component of gaining lean mass, so are calories. If that is all you are eating, eat more.

Trick is to listen to your body moreso than following any advice you'll find here.

LionElJonson
11-04-2008, 03:33 PM
^^ What he said.

Eat more, peanut butter is your friend, and have more green vegetables. More carbs.

Wait... you don't eat after 3 in the afternoon? Am I reading that incorrectly? If not, EAT!

IrishMarine0311
11-04-2008, 03:49 PM
I eat at the following times:

7:30 - 10:00 - 12:00 - 3:00 - 5:30 - 8:00

Looks like you might need to spread your eating times out a little more.

Protein: Chicken breasts, salmon, tuna, shrimp, Scivation Whey Protein.

rydersrt
11-04-2008, 03:56 PM
One of the main reason I eat at the times I do is that I get up at 3 am and am usually in bed by 1800-1900..so I try not to eat so close to sleep.

I know I should eat more..but my main question is what do I add where? (Do i need to add more carbs with the chicken or increase amounts across the board ..etc...) Or do i need to radically change this routine for something else?

Believe it or not I am not really that hungry throughout the day due to eating so often, but I do know I should be eating more,I just dont know where to add or what to add so I can hit good ratios. I am trying to stay with all "clean" foods as well.

SupaNatural
11-04-2008, 04:04 PM
You definitely need to increase your levels of fat, and carbs as well.

anonymous
11-04-2008, 04:06 PM
you're eating such dangerously low levels of fat that its hurting you, why does every1 think that by not eating fats you want get fat, you need healthy fats in your diet and you need alot more food then that and way more carbs and less protein