My diet, have a few questions

so I just made a new diet that im going to try to follow for the summer.  I'm 5'11 138 pounds and for now am just trying to put on as much weight as possible.  I feel like I need some more veggies but I'm not sure.  Anyway this is where I'm at

Meal Calories Fat (G)
Carb(G) Protein(G) 8:30:00 AM milk whey cereal 300 4 54 41 11:30:00 AM whey isopure mix(post lift) + 1 oatmeal 430 3 62 53 2:30 chicken sandwich 420 5 40 58 5:30:00 chicken sandwich 420 5 40 58 8:30:00 chicken + pasta 580 4 84 62 total 2150 21 280 272

I also have been eating a salad on the side with my sandwiches and the pasta.  Also, I have thrown some olive oil on my pasta to get a bit more fat in.  The cereal is kashi brand go lean, using skim milk with 1 scoop whey.  I am using isopure meal replacement and gold standard whey.

Assuming your an ectomorph, and your trying to put on weight. I'm going to be blunt. Forget the salads dude, they're not going to do anything for you. Since your trying to add as much weight as possible, your going to want solid protein sources, a solid whey protein, possibly a weight gainer, and a regimented lifting routine. You should be getting 3,500-5,000 calories to maximize weight gaining abilities since I will guess that your metabolsim is jacked to the max. If so, lean towards the 4,500-5,500 cal side.
 
Reccomendations:
Generic Whey Protein(Twice a day, one in AM and Post-WO)
Weight Gainer(Pro Lab N-Large II, or MHP Up Your Mass prior to sleep)
Multi-Vitamin(Shouldn't be a question)
*If at a plateau and have been lifting for a while, Creatine Monohydrate.(Generic Mono)
 
This realm of lifting is broken down into 2 percentages. 20% is the training portion, the easy part. However, 80% is the diet. For you, keep eating. Shoot for 140-180 grams of protein daily. If you need assistance on how to eat like a BBer, ask Brihead he'll hook you up with his rules for bulking. Peanut Butter included....

Current Supplements: Multi-Vitamin, Glucosamine/Chondrotin, Vitamin C
Current Cycle: Stength

"Run to live, and live to run."

ORIGINAL: dj89

so I just made a new diet that im going to try to follow for the summer.  I'm 5'11 138 pounds and for now am just trying to put on as much weight as possible.  I feel like I need some more veggies but I'm not sure.  Anyway this is where I'm at

Meal Calories Fat (G)
Carb(G) Protein(G) 8:30:00 AM milk whey cereal 300 4 54 41 11:30:00 AM whey isopure mix(post lift) + 1 oatmeal 430 3 62 53 2:30 chicken sandwich 420 5 40 58 5:30:00 chicken sandwich 420 5 40 58 8:30:00 chicken + pasta 580 4 84 62 total 2150 21 280 272

I also have been eating a salad on the side with my sandwiches and the pasta.  Also, I have thrown some olive oil on my pasta to get a bit more fat in.  The cereal is kashi brand go lean, using skim milk with 1 scoop whey.  I am using isopure meal replacement and gold standard whey.

My advice.....  More veggies like you said.  Don't count veggies into your calories, just eat a crapload and variety of the freshest veggies you can get.  No they won't make you gain weight like PearlJammer said, but they are ESSENTIAL in overall health and all of the extremely complex physiological processes that are required for putting on mass.  It is a common myth that a bodybuilding diet needs only to consist of some cheap protein and some carbs.  Fats are a must too.  You are 138, you should be eating a generous amount of fat at every meal besides postworkout.  Try to get a good mix of monounsaturated fats and saturated fats, with some polyunsaturated fats from unrefined sources.  You also need more variety in your diet.  You shouldn't subsist on a chicken sadwich as your whole food meal twice a day every day.  I don't know why many bodybuilders think chicken is the only source of meat protein in the world.  Variety is key when it comes to food.  Try to get some good fish, sweet potatoes, white potatoes, quality pork, quality beef, eggs, beans, nuts, and a boatload of veggies.  Don't be afraid of butter, and go for whole milk and whole plain yogurt.  Saturated fats are very important in endocrine function, brain function, heart function and cellular permeability.  My advice to everyone is to buy organic when possible and local when possible.  I know it is very difficult for someone living with their parents (I'm assuming you are?) to subsist on organic meat and produce all of the time, so just try to eat organic when possible, and when you can't don't worry too much.   Divide your body weight in pounds by 2, and that is how many ounces of water (at least) you need to drink daily.  In your case it would be 69 ounces of water or more daily, but I would go with more.  It is more important to spend money on good quality whole food rather than supplements, especially when starting out.  Supplements may help you down the road when you reach a plateau, but for now you will experience a lot of gains without the need for ripoff supplements once you start incorporating high quality food into your diet.  Hope this helps and good luck.

 20yrs old
186 lbs
5'9
9% bodyfat

www.westonaprice.org

www.undergroundwellness.com

www.eatwild.com

www.realmilk.com

AGREE  with pearljammer completely.  i myself am an ecto.  i eat salad rarely (not b/c i don't like it, but b/c it WILL NOT help you gain weight. 

if you're a true ecto like me.. you might have to do a little bit of a dirty bulk. 

get your protein from food as much as you can.  liquid shakes are good, but don't rely on those.  CARBS ARE YOUR FRIEND!!! don't be afraid of them.

  don't worry about counting calories.  if you are consistently gaining 1 or 1.5 lbs a week, then what you're eating is perfect.
 
eat these in abundance.

whole wheat pasta
eggs/egg whites
oatmeal
brown rice
beans beans BEANs!!!
and my favorite... SWEET POTATOes!

eat up my friend.  eat till you feel like you can't eat any more.  force it down.  the reason you're not gaining weight is b/c your body is FIGHTING AGAINST YOU!  so now you're going to have to work against it.  and salads won't do anything.. your body just laughs at you when you give it that and expect it to put on weight.

hope that helps

My name is FOX.... and I approve this message.

ORIGINAL: nspeed22



My advice.....  More veggies like you said.  Don't count veggies into your calories, just eat a crapload and variety of the freshest veggies you can get.  No they won't make you gain weight like PearlJammer said, but they are ESSENTIAL in overall health and all of the extremely complex physiological processes that are required for putting on mass.  It is a common myth that a bodybuilding diet needs only to consist of some cheap protein and some carbs.  Fats are a must too.  You are 138, you should be eating a generous amount of fat at every meal besides postworkout.  Try to get a good mix of monounsaturated fats and saturated fats, with some polyunsaturated fats from unrefined sources.  You also need more variety in your diet.  You shouldn't subsist on a chicken sadwich as your whole food meal twice a day every day.  I don't know why many bodybuilders think chicken is the only source of meat protein in the world.  Variety is key when it comes to food.  Try to get some good fish, sweet potatoes, white potatoes, quality pork, quality beef, eggs, beans, nuts, and a boatload of veggies.  Don't be afraid of butter, and go for whole milk and whole plain yogurt.  Saturated fats are very important in endocrine function, brain function, heart function and cellular permeability.  My advice to everyone is to buy organic when possible and local when possible.  I know it is very difficult for someone living with their parents (I'm assuming you are?) to subsist on organic meat and produce all of the time, so just try to eat organic when possible, and when you can't don't worry too much.   Divide your body weight in pounds by 2, and that is how many ounces of water (at least) you need to drink daily.  In your case it would be 69 ounces of water or more daily, but I would go with more.  It is more important to spend money on good quality whole food rather than supplements, especially when starting out.  Supplements may help you down the road when you reach a plateau, but for now you will experience a lot of gains without the need for ripoff supplements once you start incorporating high quality food into your diet.  Hope this helps and good luck.

I aim for about 96 oz of water a day.  If I throw in chopped nuts in all the salads im having ( at least 3 a day) as well as a few eggs with breakfast, think that would be a solid amount of fat?  I can also start cooking with butter too instead of the olive oil spray I'm currently using.  I am living at home so I doubt I could do an entirely organic diet but I can hopefully get some.

Thanks for all the advice

Yeah, what they all said!

I started out at the beginning of this year at 5' 10" and 130 lbs.  I am now at an even 160 and still gaining.  I take in around 4000 calories a day.  A typical day for me is around 500g of carbs too.  Your 2150 calories is barely a maintenance level, if that. 

if you're a true ecto like me.. you might have to do a little bit of a dirty bulk.

Word.  My dirty bulk treat is milk, lots of milk!  I drink a gallon a day.  I have gained a little body fat since I started drinking that much, but you can't tell on me.  I had very little to begin with.

The mainstays of my diet are milk, yogurt, liquid egg whites, whole wheat anything/everything, beef and chicken (more beef than chicken), potatoes, quinoa, couscous, broccoli, green beans.  I do not take any whey powder except on workout days.  Then I have a gainer shake at work, and I use whey in my post workout shake.  Otherwise, I hit 4000 calories without using any supplements.  It's a lot of food, and granted the milk helps me reach that calorie number, but it is still a lot of food.  But that is what it has taken me to gain the 30 lbs in 5 months.  

If you want, send me a PM with your email address and I will send you a couple of my meal plans I have saved in Microsoft Excel.

Official Ectomorph of the Emancipation Detoxification.  DBB's oldest forum group, schooling the skinnies since 02/12/08.

Only the best supplements used:  Food, milk, fish/flax oil, multivitamin. [/