View Full Version : Another try creating a good diet plan.

03-12-2005, 02:25 PM
Hi. I have been reading this forum for sometime and now i am realizing what i have been doing wrong these past few years. I have been working out for few years now with some success but not as much as i hoped. I am convinced now that its all in my diet. Before i started working out i lost about 50 pounds being on low carb diet. When i started working out i was always watching what i was eating so i wouldnt gain anything back and of course i didnt gain much muscle. Right now i am 27, 6 feet and 220 pounds. I am trying to get on the diet so i can loose some bodyfat and gain some muscle. I created a new diet plan a month or so ago which just hight in protein but it didnt work out too well because i didnt know i needed to consume more fiber with that much protein :( so here is another try.

Meal 1
Calories Fat Carb Protein Fiber
1/2 Cup Oatmeal 150 3 27 5 4
5 Egg whites 82 0 2 17 0

Meal 2
1 6.5oz Can Tuna 193 1 0 42 0
1 Cup Red Kidney Beans 217 7 40 13 16

Meal 3
1 Cup All Bran Cereal 158 2 45 7 20
1 Cup Skim Milk 100 13 10 0
1 Apple 73 0 19 0 4

Meal 4
1 Myoplex Deluxe Protein Shake 340 4 28 53 6
2 Pieces of Grilled Chicken Brest 97 3 0 17 0
1 Cup Of Vegetables(Brocolli)

Meal 5
1 6.5oz Can Tuna 193 1 0 42 0
1 Cup Red Kidney Beans 217 7 40 13 16

Meal 6
1 Cup Lowfat Cottage Cheese 163 2 6 28 0

Totals 1983 220 247 66

Please let me know what you think of this breakdown. I guess i would need to add more calories. Not sure what to add so i wouldnt gain fat. Also i am looking into Fishoil pills but as i understand i should get fish oil. How much of it should i consume.

Any advice would be greatly appreciated!

Thank You in advance!

03-29-2005, 12:22 PM
have you taken a body percent Fat test?
if not you may want to consider doing so.
because if you don't have an idea of how much body fat you actually have then you won't know whether the mass u do gain is muscle or fat

some people including myself weight more then we should according to our height
but the mass we have is pure muscles
muscles weigh more then fat

so in your case if muscle is what you want then you should either
for muscle mass, be lifting more heavier weights with low reps and moderate sets make sure you target each muscle groups

for the more ripped look you might want to increase cardio intensity as well as higher reps and sets

lifting heavy = more muscle mass
because your forcing your muscles to work harder

lifting light = less muscle mass but more defining
because your lifting lighter not forcing your muscle to contract as much

03-29-2005, 12:52 PM
All the food you are eating looks good, but I think you just need to eat a little more. A few other comments...

meal 3: add more protein
meal 5: I am assuming this is your PPWO meal. In that case, you need to add some more complex carbs to this meal...oats, brown rice, etc
meal 6: add some healthy fats to this meal(natural pb, raw nuts, etc)

03-29-2005, 01:11 PM
Yup, definitely increase the unsaturated fats.