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Thread: Kinda confused

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    Registered User TheOne117's Avatar
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    Kinda confused

    Im trying to lean bulk because I weight 162 and I’m not so sure about my diet plan. I started lifting weights not to long ago and I was unsure if I was consuming the right amount of food. In the morning before I go to the gym I have my protein shake which is Dymatize Nutrition ISO 100- Hydrolyzed whey protein one scoop with a 1 servings of 1/2 of old fashioned oats. After, my workout I have 2 large eggs and 0.75 egg whites mixed with a bread thin organic bread. My third meal is 4 oz of boneless chicken with 160 grams of white rice. My fourth meal is beef top sirloin 4 oz with 160 grams of white rice and 1 servings of mixed veggies. To end it with I have I take the protein shake again with 1 tablespoon of almond butter. What would be some things I need to take off or add to my diet plan?
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    pay the iron price SuffolkPunch's Avatar
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    Put what you eat into myfitnesspal - find out how many calories and macros. Compare to what we recommend in the sticky threads.

    If you aren't gaining about 2lbs a month, slightly increase calories.
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    Originally Posted by SuffolkPunch View Post
    Put what you eat into myfitnesspal - find out how many calories and macros. Compare to what we recommend in the sticky threads.

    If you aren't gaining about 2lbs a month, slightly increase calories.
    Thanks I just downloaded that app but how much do you think I should add for a lean bulk if my macros currently are calories in total 2090, protein 206, carbs 198, fibre 13, sugars 12, fat 47, and sodium 3658
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    Originally Posted by TheOne117 View Post
    Thanks I just downloaded that app but how much do you think I should add for a lean bulk if my macros currently are calories in total 2090, protein 206, carbs 198, fibre 13, sugars 12, fat 47, and sodium 3658
    Find out by testing the amount of calories that has you gaining 1-2 lbs/monthly
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    I'd run 2400 for 2-3 weeks and see what happens
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    What would be some good foods to add to my diet to reach 2400?
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    Originally Posted by TheOne117 View Post
    What would be some good foods to add to my diet to reach 2400?
    Depends what's in your diet now. Put it into myfitnesspal and check the macro breakdown against what's recommended in the sticky threads. Then you can decide what needs adding. If you already get your required nutrients, you can add anything at all.
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    Registered User TheOne117's Avatar
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    If you scroll up I posted my full diet maybe you can help me out my whole meal plan right now is 2,000 calories in total. Ive tried using myfitnesspal but it doesnt let me put my all my meals.
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    Well I'm not going to do it for you - how will you learn to control your own diet? There is always a way with myfitnesspal. What is the particular problem?

    All I can say is that 2000 calories sounds too low for a mass gain phase. I would set it at 2500 and see how you get one. Expect to gain weight slowly, say 2lbs a month.
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    I didn’t meant to say if you can do it for me. My question was if you can help me get my 2,000 calorie diet to 2,500 calories?
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    Originally Posted by TheOne117 View Post
    I didn’t meant to say if you can do it for me. My question was if you can help me get my 2,000 calorie diet to 2,500 calories?
    Add 500 more calories.

    See, that was simple.
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    How active are you? If you move around all day, etc, you could expend well over 3000 calories, or if you’re a desk jockey, your maintenance could be much lower.
    The power of carbs compels me!
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    Originally Posted by TheOne117 View Post
    I didn’t meant to say if you can do it for me. My question was if you can help me get my 2,000 calorie diet to 2,500 calories?
    Well that's the whole problem... it depends what's in your diet at the moment. Until you put it into MFP and get macro quantities, we don't know what you need to add.
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    Originally Posted by TheOne117 View Post
    If you scroll up I posted my full diet maybe you can help me out my whole meal plan right now is 2,000 calories in total. Ive tried using myfitnesspal but it doesnt let me put my all my meals.
    Add some fresh greens, dude. You're way low on the veggies.
    I'm out, standing in my field.

    64 and still a newbie.
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    Registered User TheOne117's Avatar
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    I workout 6 days a week but once Im out from the gym I don’t do anything else so kinda in the middle.
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    Originally Posted by SuffolkPunch View Post
    Well that's the whole problem... it depends what's in your diet at the moment. Until you put it into MFP and get macro quantities, we don't know what you need to add.
    My macros are calories:2090, protein:206, carbs:198, Fibre:13, Sugars:12,Fat:47,Sodium:3658 those are my macros.
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    Originally Posted by TheOne117 View Post
    My macros are calories:2090, protein:206, carbs:198, Fibre:13, Sugars:12,Fat:47,Sodium:3658 those are my macros.
    Didn't read the link in Post#3, did you?
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    pay the iron price SuffolkPunch's Avatar
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    OK, so it's fat you need to add. Avocado, olive oil, oily fish - all good choices.
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    Also nuts.
    You eat where you're at.
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    You need more vegetables.
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    Originally Posted by BS57 View Post
    Didn't read the link in Post#3, did you?
    Which link ? can you link it to me again ?
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    Originally Posted by TheOne117 View Post
    Which link ? can you link it to me again ?
    lol

    Are you functional?
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    Registered User TheOne117's Avatar
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    Originally Posted by BS57 View Post
    lol

    Are you functional?
    Nvm just saw it lol
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    Replies in 1/2 hr - 3 day GeneralSerpant's Avatar
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    Originally Posted by TheOne117 View Post
    Nvm just saw it lol
    Just saw what?
    You eat where you're at.
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    Registered User TheOne117's Avatar
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    Originally Posted by SuffolkPunch View Post
    OK, so it's fat you need to add. Avocado, olive oil, oily fish - all good choices.
    What I tried telling you was how myfitnessPal doesn’t let me put more than three meals. I see so like I need 500 more calories so like what type of fats in food would be good ?
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    Originally Posted by TheOne117 View Post
    What I tried telling you was how myfitnessPal doesn’t let me put more than three meals. I see so like I need 500 more calories so like what type of fats in food would be good ?
    Go to Cronometer

    MFP is an estrogenfest.
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    Registered User TheOne117's Avatar
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    Originally Posted by BS57 View Post
    Go to Cronometer

    MFP is an estrogenfest.
    I did that would it be good to add half a cup of nuts?
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    You say you workout 6 days a week but what does that include? How long are you there for?

    2400 seems low to me personally but I guess everyone is different.
    The power of carbs compels me!
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    Originally Posted by TheOne117 View Post
    I did that would it be good to add half a cup of nuts?
    As long as you're meeting your minimums for protein and fat, add calories wherever you like. I wouldn't hesitate to experiment with carbs, I do better (energy) with more.
    Old, but not obsolete.
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