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petruci
11-10-2015, 08:46 AM
Okay so, I've been cutting for 10 weeks now (first time cutting) and I kinda overdone it. I decided to bulk properly this time and gain some muscle but I can't seem to construct my diet properly.

I'm currently 5'11 tall (181 cm) and 152 lb (69 kg)

My daily calorie intake is 2550 cal and I figured adding 300 more would be perfect for a bulking diet.

My goal is 2850 cal - 40%carbonhydrates 40%protein 20% fat


My current macros are 32% 41% 27% any suggestion/help would be appreciated, thanks.

Meal 1 (Breakfast);

-glutamine 5g

- 1 whole egg
- 4 egg whites
- Oats - 3.5oz

Meal 2 (Snack);

- 2 scoops of whey protein
- Banana

Meal 3 (Lunch);

- Chicken Breast, 10.5 ounce
- Brown rice, 100g

Meal 4 (Pre workout snack);

-2 slices of toast with peanut butter

Meal 5 (post workout snack);

- 2 Scoops of whey + 10g glutamine

Meal 6 (dinner);

- Roast beef, 8 oz
- Broccholi, 0.5 cup (80g)

that adds up to 2858 cal

dipatel13
11-10-2015, 08:51 AM
Stop using ratios. Aim for a minimum of .8-1g protein/lb and .35-.5g fat/lb and fill the rest with any combo of carbs/proteins/fats. Maybe take out one of your protein shakes and add in some more whole foods there.

dest0
11-10-2015, 08:52 AM
1. Drop the glutamine
2. Stop using ratios for macros
3. TOO MUCH WHEY PROTEIN, it's a supplement not a main food source. EDIT: Since you're 16, you shouldn't be using supplements to begin with.
4. Your diet is so boring, research IIFYM where you can fit food that you enjoy into your macros.

Read this:

Calculating calories & macronutrients (http://forum.bodybuilding.com/showthread.php?t=156380183)

dipatel13
11-10-2015, 08:52 AM
Wait a min, are you really 16 years old? If so, you shouldn't be counting calories or macros. You should be focused on eating healthy and exercising.

petruci
11-10-2015, 08:55 AM
Wait a min, are you really 16 years old? If so, you shouldn't be counting calories or macros. You should be focused on eating healthy and exercising.

I'm 18 made a mistake while registering

ironwill2008
11-10-2015, 08:56 AM
Get rid of the egg whites (eat whole eggs instead) and all the supplements. Supps aren't advised for minors.


Simply eat the foods your mom prepares for you, and ask for seconds at every meal. After you've eaten that much, if you can still hold more, ask for thirds. At your age, that's as complicated as it need be.

petruci
11-10-2015, 09:25 AM
Right, so I need a re-organization of my foods and meals..

My goal is still 2850 cal

1g protein /lb = 152g protein
0.8 fat /lb =121g fat

making it (152x4, 121x9) 1700 cal and now combine food in order to fill my calorie goal?

ps. I'm alright with taking supplements not a minor, put in 98' instead of 96' by mistake.

dest0
11-10-2015, 09:27 AM
The minimum for fat requirements is 0.45/lbs not 0.8/lbs.

The rest of the calories are a preference whether you want to add it all into carbs, carbs/protein/fat..etc.

18 or not, fact remains still, you shouldn't have that many protein shakes a day.

And drop the glutamine, it's USELESS for a regular lifter, unless you do extreme sports..

ironwill2008
11-10-2015, 09:29 AM
ps. I'm alright with taking supplements not a minor, put in 98' instead of 96' by mistake.

I suggest you change your age stat if you are, in fact 18. If nothing else, it will keep you from getting your threads locked due to inappropriate advice being asked and offered on this site in general, and this forum in particular.