Nutrition and diet advice/help

[realsyn]

Hello,


*********updated*********
hope it's what u were asking... :)


I am new to the whole diet/nutrition approach... some critique/advice would be greatly appreciated.

I'm 6 foot 2
175lbs
aprrox. 17% body fat.

my goal is to gain and be around 195 - 200lbs, 10 - 12% body fat. I just want to make sure i'm starting off good and would be gaining muscle and not fat :)

an example of my diet is below

I calculated below not sure if i'm off or not
· Protein: 30% of 2900 = 870 calories / 4 = 217.5g per day.

· Carbohydrates: 50% of 2900 = 1450 calories / 4 calories = 362.5g per day.

· Fat: 20% of 2900 = 580 calories / 9 = 64.4g per day.
carbs/protein/fat

6:00am

1 scoop whey isolate 30g of protein
177ml milk - 2%
2 tbsp natural peanut butter -
1 banana
12 almonds

40/46/25

8:00am
1 whole egg 5 egg whites (100% egg white containers).
1/2 cup of scallions, onions, and red peppers
2 slices 100% whole wheat toast
2 tbsp becel margarine.

35/42/26

10:30am pre-workout
1 scoop whey isolate
1 cup of milk
medium sized apple

30/35/6

12:15pm Post workout
1 scoop of whey isolate
1 cup of milk
medium sized apple

30/35/6

1:15pm
6-7oz steak
sweet potato
balsamic vinaigrette
1 cup lettuce
15 almonds

35/46/26

4:30 - 5:00pm
6oz red meat/chicken/salmon
no carbs
1 cup of veggies

40g protein 20g of fat

8:00pm

350g Greek yogurt - .8g of fat/12g of carbs/ 40g of protein

Thanks in advance for your help!!!

[JacktheThriller]

seems fine to me can u post some macros and total cals. Also your goal is a little unrealistic, well not unrealistic but your talking about 45 pounds of muscle gains and losing fat. This will take a long time probably 5+ years. I would suggest adding shorter time span goals so that if you start to slip it actually means something to you. You dont meet your 2 month goal you will be disappointed. Whereas a long goal its easier to get off track and justify slipping in your dieting because you have so long to get it done. Procrastination :)

[Thorgrim]

Have you been eating well for awhile now or are you just starting? Looking at your height weight and BF% I am sort of assuming (let me know if I am wrong) your diet has been pretty poor. If so maybe you are over complicating the diet. Eat lots of healthy whole foods, lots of protein, get used to cooking your own meals. Stay away from processed crap, wheat and sugar and you will surprise yourself with the changes you could make without having to measure and portion everything.

Aside from that I am not a fan of margarine, or wheat. I don't see a need to eat peanut butter and almonds in the same meal and I would eat whole eggs, don't waste the yolk. Other than that the diet looks good as long as overall there is enough calories.

Jack is right the changes you are talking about are pretty drastic so it could take awhile patience is needed but it is entirely doable.

[realsyn]

sure... i'll update the post above with more numbers thanks for the replies guys...

As for diet... I haven't always been eating the greatest.. i was at 195lbs in august, higher body fat %.. so i started doing some
cardio/low carb diet do get more in shape, so i want to keep it going.

@ jack... What would you suggest to be more realistic?

again thx for the replies much appreciated!!

[Praetorian]

Just for a start your diet is too low in calories, too low in fat and not balanced meal wise or macro wise.

You should have 6 meals per day...50g pro + 30g fat + 30-50g carbs depending on your sensitivity and metabolism.

5 whole eggs + 1/2 cup creamy rice + grapefruit

1.5 scoops whey plus 2 Tbsp olive oil + 1 cup whole milk + 1/2 banana + 1 Tbsp ground flax seed

7 oz wild salmon + 1/2 cup cottage cheese + small sweet potato + 1 Tbsp butter

1.5 scoops whey plus 2 Tbsp olive oil + 1 cup whole milk + 1/2 banana + 1 Tbsp ground flax seed

7 oz ground beef + 1/2 cup cottage cheese + small sweet potato + 1 Tbsp butter

1.5 scoops whey plus 2 Tbsp olive oil + 1 cup whole milk + 1/2 banana + 1 Tbsp ground flax seed

PWO shake 2 scoops whey plus 1 scoop malto + 5 creatine mono

P

[realsyn]

Have you been eating well for awhile now or are you just starting? Looking at your height weight and BF% I am sort of assuming (let me know if I am wrong) your diet has been pretty poor. If so maybe you are over complicating the diet. Eat lots of healthy whole foods, lots of protein, get used to cooking your own meals. Stay away from processed crap, wheat and sugar and you will surprise yourself with the changes you could make without having to measure and portion everything.

Aside from that I am not a fan of margarine, or wheat. I don't see a need to eat peanut butter and almonds in the same meal and I would eat whole eggs, don't waste the yolk. Other than that the diet looks good as long as overall there is enough calories.


Jack is right the changes you are talking about are pretty drastic so it could take awhile patience is needed but it is entirely doable.


Thanks for the reply guys!!..

Thanks P for the info :)... not a big fan of cottage cheese.... I'm wondering is it ok to mix it with some cinnamon or anything else to help with the taste ..some berries etc... some franks hot sauce ?

I haven't been eating the greatest. I recently started watching what I eat... In August I was 197lbs 22% bodyfat.. was doing a low carb diet/cardio to get more in shape,
so I now wanted to start building up properly :)

again thanks for the input much appreciated.!!

[realsyn]

Hey Prae,

I've got another quick question..

For my post workout shake what brand would you recommend for malto and the creatine ?