hi all

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well first of all i want to say hi to every1.:waving:

i am 18 years old and live in canada :eh: (ftw). i am 5.11 and weight 160 which i have heard it is pretty good for my age and weight but i think its not enough. My goal is to weigh 175 by end of September. And when i say that i dont mean fat i mean muscle.

well anyways thats just a little bit about me and my goal.

Thanks.
 
well i joined the gym about 2 weeks ago and i go there about 4 days a week doing mainly cardio and wight lifting but the main issue i have is with the nutrition part. i have done alot of my own research on how to bulk up and i no how to do it but still i get stumped on the nutrition part mainly because i cant find a good nutrition program that works for me.
 
If you're wanting to gain muscle, then the best thing to do is eat "clean" - in other words, real food, no junk, no processed or packaged foods, and minimal sugar.

Make sure you get in a good amount of protein - the recommendation to really build muscle and gain weight is 1g of protein per pound of body weight.

When I eat, I aim for a 40/35/25 split of carbs/protein/fat, but you might even try a 40/40/20 split in order to get in enough carbs and protein to build muscle.
 
ok thanks.

i do drink protien shakes and i have cut all or most of the junk foods out of my diet. i dont mind eating the same things everyday and thats what i want to do but i dont no how to create a great musclebuilding diet!!!

what do you think of this if i eat it everyday.

-1 glass of milk with protien powder
-2 eggs with whole wheat bread
-2 glass of orenge juice
-some nuts like almonds and chasews
-1 energy drink
-2 apples
-1 small cup of yogurt
-basmati rice with beans(various beans)


so what do you think???is this bacially good enough to gain muscle because i think its about 3k calories
 
glass of milk with protien powder
-2 eggs with whole wheat bread
-2 glass of orenge juice
-some nuts like almonds and chasews
-1 energy drink
-2 apples
-1 small cup of yogurt
-basmati rice with beans(various beans)
Click to expand...

Honestly? I think that's a TERRIBLE diet.

I'm sorry - I don't mean to be blunt or rude, but good grief. :) There are no veggies there, there's hardly any real protein and there is no way that this is 3000 calories. No way at all.

First of all, you said you've cut out junk food, but right there smack in the middle you have "energy drink". An energy drink is nothing but pure processed sugar. It's junk of hte highest degree and total wasted calories.

Fruit juice is also nothing but pure sugar. It's at least got more nutrients than the energy drink, but it still mostly wasted calories. You're better off eating 2 oranges so you get the fiber and other benefits of the whole fruit.

I'm looking at this and I'm coming up with ... maybe 1500 calories. Maybe. Assuming you're eating a lot of rice and beans and that your glasses are bigger than the standard serving size of 8 oz.

You need a BALANCED diet of REAL FOOD. I cannot stress that strongly enough. If I were in your place, here's what I would be eating:

Breakfast: 2 or 3 eggs, whole grain bread, fruit
Snack: greek yogurt with fruit
Lunch: double portion of lean turkey on whole grain bread with some kind of olive oil vinaigrette and lettuce/tomato/spinach/peppers on it, an apple. Glass of milk.
Snack: almonds or veggies and hummus
Snack: cottage cheese and fruit
Post workout snack: scoop of protein powder in orange juice (the only time I recommend OJ - the combination of protein and carbs works really well for post workout)
Dinner: rice, lean meat of some kind (chicken breast, pork chop, fish or shrimp - at least 5-6 oz of lean protein), roasted or steamed veggies drizzled with olive oil or balsamic vinegar.

And given the amount of work you're donig, you could probably throw another snack in there or even another plain protein drink at some point ... if you felt like you needed the extra protein or calories. Maybe blend a banana some protein powder and a little frozen yogurt for a dessert type "milkshake" for a snack after dinner.

You MUST EAT - whether you're gaining or losing.
 
ok so no more redbulls lol

but thanks for your input, your actually the first person that has given me a good nutrition plan and although i will substitue some of those things i do say thanks to you for taking your time in making that. i do not eat turkey and have no clue what hummis is but i will find out.

btw how many calories do you think ur nutrition plan is?
 
I'd say, depending on the quantities you eat, somewhere between 2800 and 3400 ... especially leaning towards the high end if you add the final protein "milkshake" dessert thing.

Hummus is a dip made of ground up chickpeas, olive oil, tahini, lemon juice, and garlic. It's one of my favorite things to snack on - dipping carrots and celery into it.

Glad I could help!
 
ok your nutrition plan is great and i have tweaked it just a bit because i am a picky eater so what do you think?

breakfast--2 egg whites and whole wheat bread, milk with protien powder in it, oats, fruit (maybe a few strawberrys)

snake(10:15)--almonds, small yogurt cup, vegetables(some baby carrots). 1 banana, whey protein powder in water??

lunch(12:15)--whole wheat bread with lettuce/tomatoes/peppers and sometimes chicken, 1 apple, water, fruit bar

snack(2:15)--almonds, veggies(tomatoes, baby carrots), 1 apple, another yogurt cup

5:00-- glass of milk with protien powder, basmati rice (love em lol), grilled chicken if there is any...

post workout--your idea of oj with protien powder sounds good so thats it

dinner(9:00)-- brown rice with beans, another apple..., dont think i will have time to roast or steam veggies so i am thinking raw veggies will do fine, salad, once again chicken if there is any.

good enough??
 
Muuuuch better! :)

Although there's no reason why you can't eat the whole eggs, rather than just egg whites. You're losing over 1/2 the nutrition when you discard the yolks.

Also do try to get the chicken into both lunch and dinner - that's a huge part of your protein nutrition. :)
 
ok kara thanks alot for your help i really appreciate it. and yes i will try to get in as much chicken as i can daily.

and btw how many calories do you think it is?
 
I think rather than having someone else count your calories for you, you need to learn to count them yourself. :)

Sign up with a site like thedailyplate.com or fitday.com and enter your food. You'll be able to track your calories and see how they add up. Eventually, as you get into the habit you'll just know that an egg is about 70 cals and a scoop of protein powder is about 110 calories and a slice of bread is about 90 cals ... etc. You have to check brands and make sure you're measuring accurately or you'll easily get too many or too few.

But it's better to know for yourself what you're eating.
 
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