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damirk
04-22-2010, 03:55 AM
whats up guys, sorry to do this to you, but i had to post my daily intake just to make sure im on the right track. Im 5'11 148lb about 12% BF looking to recomp/slow lean bulk to 165 with the hopes of reducing the bf a bit as well. Im currently cycling carbs as well, im going for a low/no-mod-with 1 high day. Let me know what you guys think.


Breakfast
Amount Carbs Protein Fat Calories
Damir's Pancake
1 22 15 9 213

egg omelet
1 4 29 9 206

Damir's coffee with Stevia and Milk
1 cup 1 2 1 22

Dole Fresh Strawberry-Medium
1 2 0 0 6
Total 29 46 19 447

Lunch
Amount Carbs Protein Fat Calories
Bush's Best Maple Bacon Baked Beans-Canned
1/2 cup 28 7 1 150

Skinless/Boneless Chicken Breast with Rib Meat
12 oz. 0 75 10 390

Steamed Broccoli
1-1/2 cups 12 7 1 66
Total 40 89 12 606

Dinner
Amount Carbs Protein Fat Calories
Damir's Wrap
1 12 48 6 253

Steamed Veggies
1 bowl 4 2 0 23

CC ice cream
1 bowl 5 19 6 150

Naturally More Peanut Butter
10 grams 2 3 3 53
Total 24 73 15 478

Evening Snack
Amount Carbs Protein Fat Calories
egg omelet
1 4 29 9 206

Cottage Cheese w/ nuts or fruit
1/2 cup 1 12 1 67

Total 5 41 10 273

Daily totals:

Calories
1,805


Carbohydrate
97 g (21%)


Protein
249 g (53%)


Fat
56 g (27%)

mminguela
04-22-2010, 06:11 AM
Bro a Lil over 1800 cals is prob not gonna put any weight on at your height/age. Bump it up to 2800 and then were talking. I am also 5 11" and I am eating 3000 a day to add about 1/2 lb a week.. Verrryy slow bulk. I would start at 2500, and increase 200-300 cals per week until you hit the weekly gains you want.

jorgerod
04-22-2010, 06:12 AM
Bro a Lil over 1800 cals is prob not gonna put any weight on at your height/age. Bump it up to 2800 and then were talking. I am also 5 11" and I am eating 3000 a day to add about 1/2 lb a week.. Verrryy slow bulk. I would start at 2500, and increase 200-300 cals per week until you hit the weekly gains you want.

^^^ what he said

Jorge

damirk
04-22-2010, 06:33 AM
^^^ what he said

Jorge

thanks for the input guys, the only problem i have wit that is what to fill the cals with besides carbs. I dont want to take in too much protein b/c of some of the effects it has on your kidneys and from what i read, mixing fat and carbs is not the greatest idea when it comes to minimizing fat gain. Any thoughts?

jorgerod
04-22-2010, 06:48 AM
thanks for the input guys, the only problem i have wit that is what to fill the cals with besides carbs. I dont want to take in too much protein b/c of some of the effects it has on your kidneys and from what i read, mixing fat and carbs is not the greatest idea when it comes to minimizing fat gain. Any thoughts?

1)Unless you ingest 400+ grams of Protein or have renal problems, I wouldn't lose any sleep over this.

2)Fats are more important in a healthy diet than most people care to accept.

3)Milk for Carbs + Fat + Protein

Jorge

uprise240
04-22-2010, 06:54 AM
thanks for the input guys, the only problem i have wit that is what to fill the cals with besides carbs. I dont want to take in too much protein b/c of some of the effects it has on your kidneys and from what i read, mixing fat and carbs is not the greatest idea when it comes to minimizing fat gain. Any thoughts?

WRONG. I was a carb phobe too once. Then I actually wanted to gain and well I have had great success with my current diet.

I went from your exact stats to where I am now (just above 170lbs) with little fat gain in about 3-4 months and feeling great!

Carbs are your friend, learn to get over being scared of them.

If you need any help (diet/training) etc.. PM me.

Cheers

Msaki75
04-22-2010, 07:14 AM
Carbs are your friend, learn to get over being scared of them.



Exactly, if you are wanting to gain weight you will need to add more carbs into your diet, ever since i added 60g carbs per meal my strength has gone up significantly, and ive put on more lean mass. At your size carbs should be 40-50% of your total calorie intake in my opinion, but since you are on a low carb diet right now slowly add them into it to avoid bloating because if you bloat up a little bit youll get in the mind set that they make you fat again but is only from water retention


I would start off adding carbs in breakfast and postworkout then id go to 1 cup of oats (300 calories, 54g carbs) into breakfast, and 1 cup brown rice into lunch (40g carbs, I think 300 calories) and then something like a sweet potato for dinner.. Those are just examples

uprise240
04-22-2010, 07:24 AM
Exactly, if you are wanting to gain weight you will need to add more carbs into your diet, ever since i added 60g carbs per meal my strength has gone up significantly, and ive put on more lean mass. At your size carbs should be 40-50% of your total calorie intake in my opinion, but since you are on a low carb diet right now slowly add them into it to avoid bloating because if you bloat up a little bit youll get in the mind set that they make you fat again but is only from water retention


I would start off adding carbs in breakfast and postworkout then id go to 1 cup of oats (300 calories, 54g carbs) into breakfast, and 1 cup brown rice into lunch (40g carbs, I think 300 calories) and then something like a sweet potato for dinner.. Those are just examples

Good tip....thats how I got (eased) them in...now I love 'em!