Some help putting together a high protein diet together..

I would like help putting together a high protein diet geared toward building muscle at the same time trimming fat.

I work out 4 days on 3 off so according to the Harris-Benedict Formula I am "Moderately Active" (Moderate exercise 3-5 days a week)

I'm guessing 2500 - 2600 calories would be a good starting point?

I'm wondering if someone could help me put together:

1)  A list of foods I should eat daily (right now I eat eggs, tuna, chicken, veggies, oatmeal and protein drinks almost daily)
2)  A time period / and order  in which these foods should be consumed (right now I start my first meal at 9:30am and eat something every 2 hours until around 8PM)
3)  A list of portion sizes of said foods.


I'm 5'8
185
36 yr M

Any other info .. just ask :)

How much muscle do you have on you?  Muscle up fat down can be done but tricky from what I understand.  Do you put on fat easily?  When you say high protein does that mean low fat low carb, because I think the guys will tell you that's not going to work and is not good for your body.  I think we need more info from you before we can give it to you.  ;)

JMBS


How much muscle do you have on you?  Muscle up fat down can be done but tricky from what I understand.  Do you put on fat easily?  When you say high protein does that mean low fat low carb, because I think the guys will tell you that's not going to work and is not good for your body.  I think we need more info from you before we can give it to you.  ;)

Umm it's hard to say..
I would say I have a good amount of muscle.
By the looks of your pic ..looks like we have about the same amount of body fat.

I never put on fat easily before but now I def have to watch what I eat allot more.

I could post pics if that would help.

Rufunky,
   Fortunately for me, I have yet to have my metabolism slow down ('yet' being the key word!) and I've got 10 years on you.  Knock on wood.  Not looking forward to that.   But 5'8" 165, same fat as me (relatively low) tells me you must have some muscle there.  Pics always help me so if you could post some, that would be great.  I have to be honest there are far more qualified people on this site to help you with your diet.  I'll wait to hear what they have to say.  I'm guessing they'll say high complex carb, elevated protein, moderate good fat 500 cal per day over maintenance to gain a pound of mostly muscle per week if you have a good training program, some high intensity cardio, and adequate rest.  Now I'll sit back and wait with you to hear what the powers that be suggest.  In the meantime, if you could work on those pictures.  :)
 
P.S.:  While you're waiting, here's a good read:
http://www.discussbodybuilding.com/For-Gaining-Mass-m111173.aspx

Ok, i just got home so I'll be working on those pics soon.

Any reason most people don't show there face in pics?
Is it a forum rule??

Re. face in pics:  Some do, some don't.  For me it has to do with not being comfortable yet with all the crazies in the world being able to know who I am.  But that's just me.  It's not a forum rule.

OK thanks..pics will be up in a min! =)

Rufunky,
   Okay, this is what you wrote in an earlier post:

Umm it's hard to say..
I would say I have a good amount of muscle.

Are you kidding?  Hard to say?  Dude, I would kill to have that much muscle!  Again, let the experts tell you what to do on the dieting.  Where are they, anyway?  Come on, guys!  Throw us a bone!

Normally guys would choose one or the other:  bulk (gain muscle and some fat) or cut (lose fat and hopefully not to much muscle).  If you had to choose, what would be your priority now?  If I had that much muscle mass, I would focus on cutting.  I think you'd look incredible!  Let us (or apparently just me!  Guys!) know.  Good workin' out!  Nice body to work with there!

Hahahaha you're only 5'8








I had to make fun of your height to make myself feel better about your awsome physique

V,
    You're the Clipart Photoshop GOD!

 

V,
   I usually like being 6'1", but for competing in bodybuilding 5'8" would be better!

JMBS


Rufunky,
   Okay, this is what you wrote in an earlier post:

Umm it's hard to say..
I would say I have a good amount of muscle.

Are you kidding?  Hard to say?  Dude, I would kill to have that much muscle!  Again, let the experts tell you what to do on the dieting.  Where are they, anyway?  Come on, guys!  Throw us a bone!

Normally guys would choose one or the other:  bulk (gain muscle and some fat) or cut (lose fat and hopefully not to much muscle).  If you had to choose, what would be your priority now?  If I had that much muscle mass, I would focus on cutting.  I think you'd look incredible!  Let us (or apparently just me!  Guys!) know.  Good workin' out!  Nice body to work with there!

Thanks JMBS! I guess I find it hard to judge myself seeing I have to look at myself everyday..lol

I guess If I had to choose it would I would like to cut up .. Thing is I'm not happy with my muscle symmetry.. I'd like to add more mass to my legs.

_Virtuoso_


Hahahaha you're only 5'8








I had to make fun of your height to make myself feel better about your awsome physique

LOL ... Thanks?? ;)

BTW .. I read through this post http://www.discussbodybuilding.com/For-Gaining-Mass-m111173.aspx Good stuf!

Rufunky,
   Why don't you fire off some leg pics where we can see your thighs and calves.  Laughing because in another thread I mentioned that I wear shorts above the kness to show off my lower quads.  Yours are the pants I think everybody is wearing.  All that leg work just to hide 'em.  Sinful, I say!

LOL..
yah, I dont know if you'll be able to persuade me to take leg pics ...

The thickest part of my legs are 24" and calves are 15"
my biceps are 18"~ Genetics ~ if that gives you an idea of the horrible symmetry :S

18 inch biceps at 5'8 is incredible; good genetics and chances are you know what you are doing

Holy crap i nearly died when I seen that pic your a tank. You must be doing something right

Rufunky,
    Nuff said!  Nice to have something to work on!  ;)

wow .. Thanks for the compliments guys.

Well I have been working out since I was 18 (as stated I'm now 36) so I know a bit about proper technique and what it takes to isolate a muscle group switching up routines as not to let the muscles adapt etc.

As I also stated before. I never had to watch my diet. I pretty much ate what I wanted and with that came the nutrients my body needed.

I now have to watch my diet and quite frankly I don't really know were to start as this is all foreign to me. I have a better Idea now that I read the thread JMBS linked but would still appreciate some help.

 I looked over the calorie intake chart again and believe I was off.. I think for my needs 2600-2900 cals may be what I need.

The thing I think I'm having most trouble with is portion size. I think my portion sizes have always been more then my body needed.

I did buy a digital scale last week but so far all I have done with it is weigh what I usually eat to get an idea of what proportion size my body is use to.

Rufunky,
    Gave you the bulking article.  Make sure you read the cutting one too (sounds like you want to cut):

http://www.discussbodybuilding.com/For-Losing-Fat-m111175.aspx

Good workin' out!  :)

Rufunky,
    When you get a chance, throw up a relaxed front pic please!  It'll make us all jealous and sh**!  ;)  I call it "pissed off motivation"!

Haha.. I'll work on that tonight if I get the chance after work JMBS.

Hmmm.. No one else seems to wana help out here  JMBS (not much of a welcome) =(
Well per request I added a front relaxed pic to my original pic post.

Rufunky,
    Yeah, the two of us may as well be dating!  The obligatory "no homo" here!  Maybe nobody reads the Diet and Nutrition forum.  You got compliments from a couple guys but no diet advice.  Maybe you should move your pics over into a Critique My Physique thread, get some workout advice, and then steer that conversation to diet ideas.  Brilliant!  Give that a try!  Good workin' out!  :)

P.S.  Nice front relaxed:  When you cut I think the chest/waist differential is gonna knock everyone's socks off!

Its pretty hard to lose fat and gain muscle at the same time although some people claim to have done so on the keto diet which there has been quite a bit of posting of so you should check it out.

I was looking through some nutritional posts by some very experienced lifters recently though and the macros seemed to be matched up to what you wanted. This wouldn't be exact but I mean it kind of would give you an idea. No need to pay attention to his supplements though, that could be whatever you want.

Meal 1: Oatmeal/Whey Pancakes
1 1/2 cups oats: 9g fat, 81g carbs, 15g protein, 450 calories
1 scoop Myofusion whey: 3g fat, 5 carbs, 25g protein, 157.5 calories (no clue where the extra 10 calories come from but that's what the bottle says)
4 egg whites
1 cup fat free milk: 12 carbs, 8g protein, 80 calories

Preworkout: White Flood, 0 calories
Intraworkout: Purple Wrath w/ SizeOn, 31 carbs, 125 calories
Postworkout: 1 scoop Myofusion whey: 3g fat, 5 carbs, 25g protein, 157.5 calories

Meal 2: Chicken and Rice
9oz Chicken: 4.5g fat, 51g protein, about 240 calories calories
1/2 cup brown rice (uncooked): 2g fat, 70 carbs, 8g protein, about 340 calories

Meal 3: Scrambled Eggs with cheese
4 whole eggs: 16g fat, 24g protein, around 280 calories
1/2 cup mozzarella cheese: 12g fat, 2 carbs, 14g protein, 160 calories

Meal 4: Sludge (May repeat this meal with Meal 3 occasionally because I don't like eating so much whey)
2 tablespoons of Natural Almond Butter: 16g fat, 6 carbs, 7 protein, about 190 calories
1 scoop Myofusion whey: 3g fat, 5 carbs, 25g protein, 157.5 calories

Fish Oil throughout all the meals would be 10grams so 90 calories.

Overall: 202g protein, 217g carbs, 76g fats (including fish oil)

came out to about 2330 calories, not bad

I mean basically reading over this myself I see that its quite a bit of complex carbs and good protein sources such as the chicken and the eggs. I think the eggs should be a staple of your diet and some kind of meat as dinner should be as well (although the meat could change day by day). Really though I don't think you need to calorie count other than the first week to just see how you are doing and adjust as needed.

LOL JMBS ...and yah, maybe the Critique My Physique thread may be a better place ..

Thanks Puma, that gives me a lil something to start with..

As far as eggs go. I have def made them a primary part of my daily diet over the last couple of months. Any where from 6-8 a day minus yoke.