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View Full Version : What can I do to make this better? (Trying to put on lean mass)



hitthematt
03-11-2010, 07:15 AM
Refer to my profile pic for my latest progress pic. Another to come tomorrow.

Weight (as of this morning): 190.2
Bodyfat % (as of this morning) 20.2%

Here's my diet...

6:25 AM: 1 scoop whey in 8 oz 1% milk
6:45 AM: 1.5 cups oatmeal in 1 cup 1% milk
9:00 AM: CLIF Protein Bar (8g fat, 30g carbs, 20g protein)
11:15 AM: 12 oz tuna and 1-1.5 cups cooked brown rice
2:00 PM: CLIF Protein Bar
4:15 PM: 1 serving Kre-Alkalyn, 1 scoop whey protein
5:15 PM: 1.5 servings Muscle Pharm Assault
--- Workout ---
7:00 PM(ish): 1/2 serving O.N. Serious Mass (2.75g fat, 126 carbs, 25g protein)
8:15 PM: Large serving (16-18 oz) of either turkey, chicken, fish, or lean beef and green vegetable (broccoli, green beans, cucumber)
10:00 PM: 1 scoop casein in 12 oz 1% milk and a handful of mixed nuts

Anyway I can make this better? I'm at a 8-5 desk job, so I only have a microwave here at work.

lod254
03-11-2010, 07:22 AM
What are the macro numbers? Calories/Protein you're getting in the day?

What is your goal? Cut? Bulk?

hitthematt
03-11-2010, 07:38 AM
Goal is to bulk, at least until the end of March.

As for macros, that's something that goes over my head. I haven't kept track of calorie intake either. There's really no excuse for that either.

lod254
03-11-2010, 07:58 AM
Goal is to bulk, at least until the end of March.

As for macros, that's something that goes over my head. I haven't kept track of calorie intake either. There's really no excuse for that either.

It seems that all your stuff is made at home, so grabbing the info off the labels shouldn't take too long. Grab them and throw them in an excel spread sheet with at least calorie and protein stats listed.

To bulk you want to be ~500 calories over your maintenance calories. ~500 below to cut. You can calculate it here: http://www.freedieting.com/tools/calorie_calculator.htm#

Once you do all that you can determine if you're eating enough/too many calories and if you're getting enough protein.


Below are general macro recommendations taken from one of the stickies.


1. Protein: Although most accurately based on LEAN MASS it is easiest just to set up a general starting point:
Protein (grams) = 1-1.5 x total weight (pounds).
If you are VERY LEAN or very LOW IN TOTAL CALORIE INTAKE then you need to stick to close to, or increase ABOVE, 1.5 x weight.... (eg: 2 x LEAN MASS)
If you are VERY OVERWEIGHT or VERY HIGH IN TOTAL CALORIE INTAKE then you should stick closer to, or decrease slightly BELOW 1 x weight (eg: 1 x LEAN MASS)...

2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain general health, satiety, and sanity.... If you are following a 'normal distribution' of intake you should be aiming for something between 0.35-0.5 x LEAN MASS POUNDS (if highly overweight) or 0.35-0.5 x TOTAL WEIGHT POUNDS (if lean).
Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...
Note 2: For those who are on LOW carb diets, or those who have SPECIAL NEEDS - fat intakes CAN BE HIGHER with values up to 1 x total weight often used.

3. Carbs: Although carbs help with workout intensity, health, and satiety (and sanity) with no specific 'requirements' for your body, carbs are basically used by most as 'the extra stuff' that fills in the rest of your calorie requirements once the above two factors are considered. Obviously if your HIGHLY ACTIVE or trying to GAIN MASS then you will likely need MORE carbs to fuel your workouts and your body. If you are NOT active or if you are DIETING - then you obviously don't need / can't eat as much....
So to calculate your carbs you simply do this: [Total calories - ([protein grams as above x 4] + [fat grams as above x 9])]/4

hitthematt
03-11-2010, 08:25 AM
According to the calculator, I need around 3200 calories for a bulk.

For protein, 1.5x190 = 285g
For fat .35x190 = 66.5g (I guess. I'm not exactly overweight, but i'm not totally lean either)
For carbs, [3200 - ([285x4] + [66.5x9])]/4 = 365.375g

So my macro should be (protein/carbs/fat) 40/50/10. That sound right?

I'll get the info on everything else once I get home tonight.

lod254
03-11-2010, 08:35 AM
According to the calculator, I need around 3200 calories for a bulk.

For protein, 1.5x190 = 285g
For fat .35x190 = 66.5g (I guess. I'm not exactly overweight, but i'm not totally lean either)
For carbs, [3200 - ([285x4] + [66.5x9])]/4 = 365.375g

So my macro should be (protein/carbs/fat) 40/50/10. That sound right?

I'll get the info on everything else once I get home tonight.

285g of protein seems a bit excessive. I'd drop it a bit because you looks like a strong guy with just some padding. I calculate against my lean body mass. I eat more towards the .5g of fat. Don't be worried that the fats will make you fat. You'll use the calories, just eat good fats. I get like 600cals from a cup of nuts and that's most of my fats.

Otherwise, that seems generally good according to the guidelines. 3200 for bulking seems a bit high at your weight. How many days/wk are you working out? 5?

hitthematt
03-11-2010, 08:42 AM
For protein, I went from 1.5x to 1.25x and got 237.5g protein.
For fats, I went from .35x to .5x and got 95g fat.
New macro is 34/52/14.

I hit the gym 5 times a week, yes.

Thanks a bunch, btw, for all this.

hitthematt
03-11-2010, 12:34 PM
Something I noticed after grabbing some numbers off the internet is that my carb intake is about 80-100g off from the amount (345g) given by the calculator. Protein is way over the 237g recommended; I take in just over 300g a day.

hitthematt
03-13-2010, 03:59 PM
Here are the totals for today's meals, with calories, protein, fats, and carbs.

TOTAL FOR 3/13 (as of 6 PM, post-workout)
Calories - 2094
Protein - 210
Fats - 49.75
Carbs - 227

I had a breakdown that was more specific on Google Docs, but seeing as that my post count isn't high enough, I can't post links. Below is the unformatted stuff:

Calories Protein Fat Carbs
1 scoop whey 120 24 1 3
8 oz. 1% milk 100 8 2.5 12
1 scoop whey 120 24 1 3
8 oz. 1% milk 100 8 2.5 12
cup oatmeal 150 5 2.5 27
3 eggs 210 18 13.5 3
1 serving egg whites 25 5 0 1
1 tbsp ketchup 15 0 0 4
1 scoop whey 120 24 1 3
1 large navel orange 100 3 0 32
2 servings MP Assault 144 16 0 36
2 scoops whey 240 48 2 6
12 oz. Orange sports drink 90 0 0 18
2 slices wheat bread 160 8 2 30
2 tbsp peanut butter 200 7 18 6
1 tbsp jelly 50 0 0 13
12 oz. 1% milk 150 12 3.75 18
TOTAL FOR 3/13 2094 210 49.75 227
GOALS 3200 238 95 348
PERCENTAGE LEFT 35 12 48 35
MACRO 43 10 47
GOAL MACRO 34 14 52

I notice that I am close to my protein quota even though its 4 hours to the end of the day and I have 2 usual meals left. Carbs and fat seem okay, but I am 1200 calories away from the quota as well. What modifications could I make to this?