Trying to gain mass..HELP

[soshiv]

Heres my stats 5'11" 160lbs 25years old, looking to put on some lean muscle mass.. my BMR is 2800... how many calories do i have to eat to gain some quality weight?? Is this sample diet i have come up with enough calories in the right portions?

here is a sample diet that i have come up with through researching this site:

I work from 930 to 630, 5 times a week so...

830am: 4 egg whites, cup of oatmeal, and one scoop of optimum whey and vitamin c capsule with glutamine powder and vanadyl sulfate

11am: home made weight gainer from yellowjacket or simply a musclemilk or myoplex RTD and some sunflower seeds

130pm: Lunch, wendys grilled chicken sandwich, small chilli, and baked potato with broccoli and vitamin c capsule

4pm: another Muscle Milk RTD or Myoplex RTD with sunflower seeds and multivitamin

630pm: preworkout - phosphagen hp creatine
730pm: post workout shake with ultra fuel or malto, 2 or 3 scoops of Optimum whey and glutamine peptides, flax oil and vitamin c capsule with vanadyl sulfate ----- on non workout days instead of post workout shake i will eat a sandwich with 3 slices of turkey breast with lettuce and wheat bread

830pm: dinner, chicken breast or lean beef, or steak with brown rice and broccoli

1130pm: Myoplex packet with milk and flax oil

130am: either some cottage cheese or casein protein shake with glutamine powder

130am: go to sleep

830am: wake up next day





My Training includes working out on Monday, Wednesday, and Friday

Monday: Chest, Tris, Shoulders and Abs
Wednesday: Legs and Abs
Friday: Bis, Back, and Abs




How does this routine sound to everyone?? Can i expect some good results from this? If you have any better suggestions please by all means shoot me straight... Thanks

[SloppyJo]

just glancin at it.. i would cut out the flaxseed oil out of your pwo meal.. the fat will slow the digestion of your protein and carbs
i dont think glutamine does shit IMO
i also think you should substitute in some real meals instead of just drinking protein shakes.. a can of tuna or a chicken breast would work with some rice or oatmeal
cut out the wendys and bring your own grilled chicken, sweet tater, and a spinach salad
add in some green veggies in some of your meals (i personally like spinach)
add in some protein in your preworkout meal

[BBAddict]

I would recommend starting with about 500cals over your BMR, assuming you calculated it from here...Basal Metabolic Rate for Gaining/Losing Weight
You can increase it from there if you do not see any change. 2800 sounds a little low though.
I agree with sloppyjo--more whole foods and less shakes pretty much all the time--replace shakes/weight gainers etc with good sources of protein, carbs and fat--read up in the nutrition section. Pre and post-workout nutrition is crucial. Definitely need some protein and low GI carbs pre-workout and more protein (whey) and simple (high GI) carbs like dextrose and malto post-workout.

[soshiv]

Only reason I have so many shakes is because when im at work i have to work 4 hours before lunch and 4 hours after lunch and in between those times the only thing that i can squeeze in is a shake (something quick) because its only a quick break that i get

[SloppyJo]

Originally Posted by soshiv

Only reason I have so many shakes is because when im at work i have to work 4 hours before lunch and 4 hours after lunch and in between those times the only thing that i can squeeze in is a shake (something quick) because its only a quick break that i get

my work is the same way... but it only takes me 5 mins to eat a chicken breast or a can of tuna... or u can cut your lunch break short and only eat for 15 mins and use the other two 7 mins to eat your two snacks

[YellowJacket]

Originally Posted by soshiv

Heres my stats 5'11" 160lbs 25years old, looking to put on some lean muscle mass.. my BMR is 2800... how many calories do i have to eat to gain some quality weight?? Is this sample diet i have come up with enough calories in the right portions?

Thank you for taking the time to figure your BMR and do some research... it makes things a lot easier. So if your BMR is 2800, you want to take in around ~3100 calories to add some lean mass, the beauty of nutrition is, if you are not getting sufficient results from 3100 calories, you can always up them. At 5'11 160, adding a pound or 2 of fat isnt going to destroy you.

here is a sample diet that i have come up with through researching this site:

I work from 930 to 630, 5 times a week so...

830am: 4 egg whites, cup of oatmeal, and one scoop of optimum whey and vitamin c capsule with glutamine powder and vanadyl sulfate

Very good... minus the glutamine....

11am: home made weight gainer from yellowjacket or simply a musclemilk or myoplex RTD and some sunflower seeds

Another good choice, maybe throw out the sunflower seeds and add some almond. Almonds are high in protein and essential fatty acids.

130pm: Lunch, wendys grilled chicken sandwich, small chilli, and baked potato with broccoli and vitamin c capsule

And you were doing so good......

Although youre bulking, fast food is still garbage. Try packing your lunch.... maybe some fresh vegetables, grilled chicken breasts or tuna and some white or brown rice, or rice cakes, something of that natural. Never underestimate the power of all natural peanut butter either.

4pm: another Muscle Milk RTD or Myoplex RTD with sunflower seeds and multivitamin

Bah! Whole foods my friend, try tuna, salmon, or something simple as easy to make and that provides solid calories.

630pm: preworkout - phosphagen hp creatine

Make sure youre getting some type of carbohydrates here.....its late and I cant remember if phosphagen has simple sugars or nto.

730pm: post workout shake with ultra fuel or malto, 2 or 3 scoops of Optimum whey and glutamine peptides, flax oil and vitamin c capsule with vanadyl sulfate ----- on non workout days instead of post workout shake i will eat a sandwich with 3 slices of turkey breast with lettuce and wheat bread

Flax post workout is a no no,.... have a tablespoon with breakfast. Flax will slow the absorbtion and digestion of nutrients, such as your whey, which your muscle tissue needs quickly. Also, glutamine peptides are a money racket as well.

830pm: dinner, chicken breast or lean beef, or steak with brown rice and broccoli

Ill allow it.

1130pm: Myoplex packet with milk and flax oil

Not sure if you really need this meal, especially if youre only going to take in 3100 calories.

130am: either some cottage cheese or casein protein shake with glutamine powder

Going to bed a bit late aye? Remember, 8 horus of unbroken sleep is desirable to grow.... I know logically now days thats impossible for most (including myself) but you need as much as your time allots.

[soshiv]

thanks yellowjacket for your quick response... i will try to substitute some of my shakes for real food... the reason that i had so many is because i have 80 servings of mypolex just sitting in my room waiting to be used so i figured i would throw some in there some kind of way since they are so convenient while im at work... i will try my best to use them as little as possible

[soshiv]

also thanks bbaddict and sloppyjo for your responses also

[Curls4dGirls]

Quick tip on eating real food at work ... Cook in bulk. I try to cook twice per week, which provides enough food to get through the week. Also, tupperware is your best friend.

[edvedr]

good post YJ.

i also agree with curly^^. cooking in bulk and being very organized helps out sooo much.

[YellowJacket]

Originally Posted by Curls4dGirls

tupperware is your best friend.

Truer words have never been spoken.

[soshiv]

phosphages tastes like coolaid so im sure it has simple sugars in it... what kind of carbs or foods do you suggest preworkout?

[Control]

I'd add two yolks to breakfast along with another scoop of protein powder and a tablespoon of EVO. Then another tablespoon of olive oil with the casein shake before bed. I'd also try to work some beans and (brown) rice in there somewhere, 2 servings a day. Also, I noticed you're taking vitamin C, are you taking a multi-vitamin? If you are (which you should) you shouldn't need extra vitamin C. And as far as the Wendys goes, I wouldn't eat there everyday, but a few times a week won't hurt you too much if you stick to your diet the rest of the time.