Tweak my diet! Help!

[upondeez]

O.K. guys need some help here! I have been riding my new motorcycle now for 3 weeks. I am putting on a bit more body fat than I have in the past and I have not changed much in my diet. My daily schedule has changed a bit due to work, so my timing is a little different than normal. I now have the bloating under control and use sunday for my cheat day.

I am also doing cardio for 20 minutes per session, 4 times a week first thing in the morning. Current goals are a clean bulk!

7-7:30 a.m.- cardio

8:00 a.m.- 6 scrambled eggs, 2 pieces whole wheat toast, 2 oz turkey in eggs and 2 cups fat free milk

10:00 a.m.- Preworkout shake EAS Myoplex mixed with 2 cups skim milk and 1/2 cup raw oatmeal.

11- 12- at the gym

12:15- post workout shake- muscle milk mixed with 2 cups skim milk and 1/2 cup raw oats.

1:30- 6oz lean steak, 1 medium sized baked potatoe, 2 cups skim milk, and serving of green vegie.

4:00p.m.- Peanut butter and jelly sandwhich on whole wheat bread, 3 rice cakes and 2 cups skim milk

6:30 p.m.- 1 large chicken breast, 1 baked potatoe, 2 cups skim milk and serving green vegie.

8:30 p.m.- protein shake muscle milk mixed with 2 cups skim milk

10:30 p.m. 1 cup cottage cheese right before bed.

[akamai]

Only change i might make is too up simple carbs post with or just rpior to post workout protein shake.


Akamai

[etxlifter]

looks good. if you still feel like your putting on body fat try cycling your carbs and not having them on off days or using a carb cutoff on off days.

[upondeez]

Originally Posted by etxlifter

looks good. if you still feel like your putting on body fat try cycling your carbs and not having them on off days or using a carb cutoff on off days.

Thanks! I have a very hard time hitiing my daily calorie goals without carbs though. I was wondering about the amount of skim milk I use on a daily basis. I know there are lots of different opinions on skim milk, I use skim as a way of adding more cals and protein. Am I drinking too much?

[etxlifter]

no i think your fine, but thats something you have to figure out on your own. I can only drink the calorie countdown milk. If u are gaining too much in the waist then try switching some of it out for water and see how you react.


since you have such a hard time getting you cals in then only thing i would do if your gaining too much fat is do like i said above with the milk and replace all your simple carbs like regular potatoes with complex carbs like sweet potatoes. make sure your rice is brown rice, make sure your bread is 100% wheat, stone ground.


that really is a lot of milk. your gonna be shitting up a storm lol.

[g.r.o.w.t.h.]

That seems to be alot of milk. I guess if it doesnt cause you problems then great but that would tear my stomach up. I like the rest though.

[~R~F~G~]

Originally Posted by g.r.o.w.t.h.

That seems to be alot of milk. I guess if it doesnt cause you problems then great but that would tear my stomach up. I like the rest though.

Thats the first thing I noticed.. Too much milk. There are alot of carbs in all that milk. Thats 182g carbs alone in milk. So 728 calories is Simple carbs from Milk...



Loosely I see your at about

500g protein Way too much (Unless your 250lbs +)
306g carbs (Mostly simple carbs) That 4pm meal? Wow... Nothing clean there...
110g fat... Your total kcal for the day is.

4214kcal...

Not knowing your boby weightI cant say if the total is to much but I can say the carbs are terrible and you have no EFA's so your fats are mostly all saturated. With the exception of the PB if it's natty.

You need to add almonds, avacados, cashews and Extra Virgin Olive oil to your diet. You need to cut out all that milk.

Meal 4 has to go unless you keep it as a cheat. And clarify Cheat day? It's a cheat meal not a cheat day..

What do you weigh? Approx BF and what do you wnat to do?

[upondeez]

Originally Posted by ~R~F~G~

Thats the first thing I noticed.. Too much milk. There are alot of carbs in all that milk. Thats 182g carbs alone in milk. So 728 calories is Simple carbs from Milk...



Loosely I see your at about

500g protein Way too much (Unless your 250lbs +)
306g carbs (Mostly simple carbs) That 4pm meal? Wow... Nothing clean there...
110g fat... Your total kcal for the day is.

4214kcal...

Not knowing your boby weightI cant say if the total is to much but I can say the carbs are terrible and you have no EFA's so your fats are mostly all saturated. With the exception of the PB if it's natty.

You need to add almonds, avacados, cashews and Extra Virgin Olive oil to your diet. You need to cut out all that milk.

Meal 4 has to go unless you keep it as a cheat. And clarify Cheat day? It's a cheat meal not a cheat day..

What do you weigh? Approx BF and what do you wnat to do?

Alright, my stats are 5'5" currently weighing around 189 lbs and my body fat is probally 12-14%. Just ending pct and 4 weeks of IGF along with GH at 4Iu ed been on for 4 months now.

As far as EFAs are concerned, I did not mention that I eat cashews twice a day, maybe a handful and add 1 table spoon of extra virgin olive oil to 1 of my protein shakes.

I love Milk though! I would hate to cut it out as milk helps me hit my calorie and protein count. What if I cut it in half? 1/2 gallon per day.

[~R~F~G~]

Originally Posted by upondeez

Alright, my stats are 5'5" currently weighing around 189 lbs and my body fat is probally 12-14%. Just ending pct and 4 weeks of IGF along with GH at 4Iu ed been on for 4 months now.

As far as EFAs are concerned, I did not mention that I eat cashews twice a day, maybe a handful and add 1 table spoon of extra virgin olive oil to 1 of my protein shakes.

I love Milk though! I would hate to cut it out as milk helps me hit my calorie and protein count. What if I cut it in half? 1/2 gallon per day.

That would help and when you do add meat to your diet, I done see enough meat.

With the IGF and GH I am suprised to see your putting on any BF. It has to be your carb intake is too much simples.



I think you got away with that diet cause of your medication regimine. I assume your Doctor will have you on the hGH for a Minumum of 6 months? That is standard and never worth running for a shorter time.

Your potato choice, redskin or russet?

Should be redskin. I should add it dont matter PWO, but any other time of the day redskin or better yet sweet potato.

You need to get FF cottage cheese, try not to mix fats and proteins with cabs and visa versa.

So start with 380 as a goal for your protein, some say you dont need 2per so if you hit at least 300 a day your ok, dont add quick fixes to the diet just to add calories. The milk was the easy way out.. I know, I did it too..

Lets get a baseline and start there.

At your weight to maintain your weight you need 2945caloies a day.

You want to bulk so up the calories to 3500.

Now you need to divy up the calories over 6 to 8 meals... Your eating 8 so we'll start there.

3500/8=437 calories per meal give or take especially your Pre and PWO meals.

380g protein is 1520 calories you need 2k more.
300g carbs adds another 1200 calories
80g fat will bring you right in. 720 calories.

You need to work with it and watch how your body reacts to it. You may need less carbs and more fat or Visa Versa.

Everyones body is inherently different so what works for me may be no good for you. This is a starting guide you'll need to twek as you see what results it yeilds.

Go into this thread.
http://www.offshorebodybuilding.com/...st-macros.html

You can really get an idea of what you need to eat. And you really need a scale. It's the only way to know what your taking in...

[TAZ]

Milk is crap to a bb-er. Dairy products other than low fat cottage cheese should be avoided unless you like the watery bloat look. Stick to quality protein sources like RFG mentioned.

-TAZ

[upondeez]

Thanks guys! As I get older my body just does not respond to the diet that I have been using for years. I used to be able to grow like a weed and stay completely lean as long as my calories and protein were high. Now, not so much and it has been a fight to keep lean without losing too much muscle.

[~R~F~G~]

I dont touch Milk from April to December... FF half and half in my coffee..

[over55]

I Never Touch Milk, Except A Splash Of H & H In My Morning Coffee. I Listen To My Body, As I Get Older It Is Harder To Get Rid Of Fat. You May Have To Increase The Cardio, Sit Ups Ect. Maybe Add A Fat Burner To Your Supplements.

[GBAGH]

I would try to simplify things a little bit until you figure out what is working for you. You have a lot of different foods in there when you are trying to figure out what you want your diet to look like. It is always better to start simple and expand from there.

I would simplify thing first by eating 6 times per day with each meal spaced out evenly. For example...
7:00am
10:00am
1:00pm
4:00pm
7:00pm
10:00pm
This will make sure that you have an even flow of nutrients all day long.

Next I would do away with almost all of the simple carbohydrates. This should be your list of carbs. If its not on this list don't eat it.
Brown Rice
Old Fashioned Oatmeal
Sweet Potatoes
Red Kidney Beans
I know thats not a long list, but believe me when I tell you that you will be better off for it.

Also, eat at least 8oz of actual meat at every meal. This should be pretty easy. Some great (and inexpensive) choices are:
93% Lean Ground Turkey
90% Lean Ground Beef
Boneless Skinless Chicken Breast
Canned Tuna

Also, make it a point to try to eat something green in at least half of your meals. This could be a salad, or some green beans, or broccoli, or asparagus, or spinach, or brussels sprouts. Something green at least three times a day will make you healthier.

Basically...
1. Ditch the simple carbs
2. Eat meat protein at every meal
3. Eat fibrous veggies

This will keep you leaner, help you get better gains, and keep you healthier.

Start simple and then expand from there once you figure out what works. This would be like taking deca, test, dbol, eq, tren, and winny on your first cycle and then wondering which one is making your nipples itch. You can't figure anything out if you are putting too many different kinds of food into your system.