View Full Version : How this diet

02-26-2001, 12:35 PM
I am currently trying to add size while keeping my bodyfat the same as it is. I know this is the hardest to accomplish but i will do it. I am 18 years old with less than 10% bf I weigh 162lbs and i am 5 10". My diet looks like:

6 egg whites
1 cup oats
1 tbsp Flax seed

Protein bar (not allowed to eat whole foods in class)

Chicken breast
2 slice whole wheat bread

2:30pm Protein shake pre workout
220 cals 44pro 3fat 6carbs

4:30 Post workout
1 cup oats

1 cup cottage cheese
Protein Shake

Total Calories 2070
Total Fat 54
Protein 231
Carbs 173

So please tell me what you guys and gals think of the diet i am on

02-26-2001, 12:43 PM
The meals you choose to eat real food look good, but I think your overall calorie intake is low.

Why so little carbs?

02-26-2001, 01:11 PM
I tought about that too that is why i sometimes eat another cup of oats at the 7:00pm meal.

02-26-2001, 04:17 PM
To gain mass you're going to need to eat more carbs bro...trust me. I'd suggest at LEAST 2g of carbs per lb of bodyweight. This would bring you to approximately 346 g carbs a day. Currently, I'm eating almost 500 daily. Granted protein is important, but if you don't have the energy (carbs) then you won't progress. Hope this helps. :cool:

Mr. America
02-26-2001, 06:00 PM

After taking into consideration your age, height, weight and bodyfat....I would suggest the following:

2700 calories per day
135 grams of protein per day
60 grams of fat per day
405 grams of carbohydrates per day

*I also would add 2 cups of a dark green leafy vegetable to your diet
* two cups of skim milk
*two pieces of fruit per day

Your current diet is VERY unbalanced. Remember, supplements are exactly that...supplements...designed to supplement your diet not take place of it!

The amount of protein that you need is bw divided by 2.2 x 1.8 = 135 grams. This is based upon factual results from real studies. The University of Michigan sports medicine department also uses these recommendations for athletes. These numbers will NOT work for someone who is using a ketogenic diet. And they will not work well for endormorphs...in general.

Finally, I can not see you...this is based upon calculations. Just some ideas to throw around...good luck!

02-26-2001, 06:51 PM
I find Mr America's post most sensible. Most other experts keep stressing on macro nutrient balance without getting to the basics i.e. getting all the nutrient carrying food from the food pyramid (dairy, vegetables, fruits etc). Then the 2nd tier comes for bodybuilders diet: extra protein, EFAs etc.

You need 2 servings of fruits and 3 of vegetables per day PLUS for every 20pounds you weight above 100, add an additional serving of the both. Fruits do have sugars, however, if you choose good ones - they have lesser calories and more fiber/water/nutrients.