Different diet.

[Juka865]

Ok guys. Basically im done deiting or so ive been told by many trainers and peoiple at the gym. Im 5 9" and 170. Ive been eating low cal and havent been getting alot of protein... So I talked to a trainer and i told him i still a gut. But everything else is basically fine. He told me to do cardio three times a week and if on the same day as a work out make sure its after the lifting. told me to get atleast 160 grams of protein a day. Also eat 1500 cals a day. He says also using the synthatrex will help with filling me in with muscle. If this is true or basically a good way to achieve this. Im having trouble with making a protein / cal diet with 6 meals a day to match 160g and 1500 cals with little sugar. Can anyone help ??? Im willing to eat atleast 2 cans of tuna a day. Im also willing to work in a table spoon of pb he says dont worry about too much about the fats because peanuts are omegas so. But anyways can anyone help me out??? Im also willing to drink about 2-3 whey shakes a day. I have the tub 19 g a serving. It just seems hard to fit in about 1500 cals and the 160g i never had a diet like this. Im used to restricting cals and fats and carbs.
Thx if any of u guys can help

[Bouncer]

start by using fitday.com and plugging in what you eat in a day to figure out what your current macronutrient breakdowns are. then from there - add food or take away food to get to your goals.

[Juka865]

most of the foods werent on there or were wrong. but thx anyways. Here ill post it and if you guys can see if i should add or take things out.

m1= 2scoops of vanilla whey w/skim milk. 300cals 38 carbs total
m2= low carb soft taco shell 110 cals 5gprotein with 3 slices of turkey 60 cals 6g of protein and soy cheese 50 cals 6g of protein.
m3= Whole can of tuna 170cals and 37g of protein w/ mixed greens.
m4= (on work out days, post work out) 2scoops of protein whey w/ water.
m5= Brown rice 150 cals 3g of protein and 8 oz of chicken which can be roughly 120 cals?? 20g of protein??
m6= A can of tuna with mixed greens.
I was told by a trainer in order to build my muscle while taking synthatex (sp) that I just keep 1500 cals a day with 160 g of protein and complex carbs enuff to keep me standing. and consume no sugar other than whats i nthe synthatex. And to loose my gut to run 3 days a week not over 30 mins a session


On my off days it will be just the 5 meals this totals to a little over 1500 cals and about 200 proteins. Which is more then enuff since im only weighing in at 170 pounds at 5 9". Also my carbs arent too bad. id say about all together 60carbs for the whole day. Not much to you guys but it aint no atkins diet so...
does this seem sensible??? If not plz tell me, I can tell you one thing its more sensible to what i have been doing. I was eating less cals and protein and carbs. I uped everything and am going to take a supplement to help me pack some muscle and hopefully the cardio will burn off the stomache.

[sana]

Originally posted by Juka865
most of the foods werent on there or were wrong. but thx anyways. Here ill post it and if you guys can see if i should add or take things out.

8 oz of chicken which can be roughly 120 cals?? 20g of protein??

i don't know what synthrax is... is he telling you to take a creatine supp?

8oz of chicken is WAY more than 120 cals and 20g's of protein.

GO USE FITDAY. it's right. it will tell you what the different nutritional breakdown is. 2oz of chicken breast is 17 grams of protein - this has 4 cals per gram = 68 cals.

if it doesn't have a food you eat, you can "create a custom food". the calculations you're using are wrong that's why you're thinking fitday is wrong.

fitday is right - so seriously, go use it.

your diet looks okay - you need to eat MORE though if you want to build muscle.

go for 2g's protein per pound to add mass. 1500 cals is low even in maintainence mode for a girl.

[sana]

also - take out the low carb crap that the food companies try to sell you. it's just as process as the other foods and many of them say they're low carb b/c they don't count the fiber content.

my take on your current diet:

m1= 2scoops of vanilla whey w/skim milk. 300cals 38 carbs total
don't know what kind of protein you're using. you need to know how many g's of protein are in your shake. milk tends to bloat people - but if you're trying to bulk, it may be okay. i would just use water though

m2= low carb soft taco shell 110 cals 5gprotein with 3 slices of turkey 60 cals 6g of protein and soy cheese 50 cals 6g of protein.
what i said above about the low carb stuff - most of it is hype... go back to oatmeal, sweet potato, or brown rice. complex carbs that fill out up and you can eat more size portions of than the low carb processed stuff. get rid of the turkey slices unless it's turkey breast you made yourself. deli meats are highly processed and have high sodium content - and only 6grams of protein for the amount of sodium you're consuming at the time - not worth it.
m3= Whole can of tuna 170cals and 37g of protein w/ mixed greens.looks fine
m4= (on work out days, post work out) 2scoops of protein whey w/ water.this is where you'd want carbs in your shake - post workout
m5= Brown rice 150 cals 3g of protein and 8 oz of chicken which can be roughly 120 cals?? 20g of protein??read what i said above about your calculations for protein in chicken - it's off, use fitday
m6= A can of tuna with mixed greens.fine

like i said - you are going to need to eat more protein to grow muscle. 2g's per pound is a good place to start.

[Juka865]

Im using the milk for the cals. And its skim milk. Milk is nice for u if u have a cup once a day. Should be nothing wrong with that.... About the low carb. with all dietary fibers included its 18carbs. Which is not too bad. It has 0 sugars But i guess ill try oatmeal like you said. Its just that between work n getting back to skool this wont be very realistic... What about carbs in the shake. He told me to stay away from sugars. this is vanilla whey. Its got 3 carbs in it per scoop... what other carbs can i throw into the shake that are healthy??? And how can i add some more protein to the oatmeal???? My protein and cals for the most part are fine other then that chicken mess up. I was lookign at a half a breast n the nutritional label... So yea its double if not more then what i originally posted... Im over 200 proteins right now i weight 170. Im not looking to be like arnold but i want to gain some lean muscle and a good deal of it. I figure if i eat 1500 cals an almost all of it is from the proteins... Then that should be more then enuff. Im not looking to totally bulk up just to throw on the muscle the healthy way... I have a little gut still an a few pounds left to get rid of but i really want the muscle now ill worry about that all later. Can you please make some more suggestions??? plz?

[sana]

chicken, eggs, tuna, salmon, turkey, lean beef (eye of round or top round), lean pork - those are your protein choices.

like i said - stay away from the deli meats, doesn't mean throw it out of your second meal, eat some chicken breast instead.

do you have a costco membership?

go buy a bag of frozen chicken tenders. not the breaded stuff, just the plain frozen strips of frozen chicken breast. they cook up fast and easy and you can bag them in easy portion sizes to be eaten through the day. that's what i do. i will boil the chicken with garlic, salt, mrs. dash, red chili pepper flakes, and more garlic. that gives you some taste to the chicken. then i just eat it cold. i know that 2 strips give me about 3oz, 4 about 6. if you're worried about time, cook all your food on the weekends to eat during the week.

dairy bloats - because of the lactose. it's not "bad" if you have a cup, but some people can't process it well and all the carbs are just sugar.

you need some dextrose in your shake post workout - bouncer uses grape juice for his shakes post workout instead of buying dextrose powder.

you can either just listen to the trainer or listen to us, don't keep asking 10843287 different places for advice b/c if you get all different answers, you'll end up more confused.

try eating one way for a while, if it doesn't work change it.

if you eat more calories you're not going to look like arnold. plus, you SAID your'e looking to put on more muscle - FOOD IS THE MOST ANABOLIC SUBSTANCE IN THE WORLD, WITHOUT IT, YOU WILL NOT GROW MUSCLE.

so eat some more.

also, looking over your diet - you are very low in good fats (like omega 3's from salmon, or from nuts).

you need to understand that there is not one diet that works for everyone. you'll need to learn what works best for you through trial and error.

[Cmsmallzz]

Wow that is some damn good advice if I might say so! One question for you Sana...I use a similar bag of Chicken from BJ's, it's the Tyson lean chicken Brests (4.5lb) bag...Each peice is about 8-9oz but the nutritional facts on the bag say 1 peice has only 33G...I usually count 3oz as 27G. Could it be that it's not all breast meat or something?

[sana]

Originally posted by Cmsmallzz
Wow that is some damn good advice if I might say so! One question for you Sana...I use a similar bag of Chicken from BJ's, it's the Tyson lean chicken Brests (4.5lb) bag...Each peice is about 8-9oz but the nutritional facts on the bag say 1 peice has only 33G...I usually count 3oz as 27G. Could it be that it's not all breast meat or something?

i think the 8-9oz is uncooked weight - cooked, i bet it shrinks down to like 5oz or so.

i count cooked weight.

[Cmsmallzz]

Yeah that's a good point...I guess I figured even if it shrunk down it wouldn't effect the protein content. But I'll start weighing it after it's cooked...Thanks

[sana]

Originally posted by Cmsmallzz
Yeah that's a good point...I guess I figured even if it shrunk down it wouldn't effect the protein content. But I'll start weighing it after it's cooked...Thanks

it won't effect the protein content - but cooked weight is different than raw weight. just be consistent with how you weigh it and it's all good :)