Need help stabalizing diet plan

[Taylor]

I'm 20, 6'1, about 180lbs

my guess for body fat would be between 12 and 16%...i've never had it done tho


i picked up some whey from powernutrition.net.....and I've been making shakes, with 43g of protein, 2 spoons of yogurt, and 1 cup of 1% milk.....I see alot of people here drinking 2 and 3 drinks of protein per day? Should I split it up, and should I be taking in more whey protein?...I'm definetly not consuming 180grams of protein in my diet, meat is expensive for 1, and I have also read here that I should not take majority of my protein in supplemental form, or in the form of whey...

I usually eat whenever I'm hungry

I drink more tea then water, but my tea has splenda in it, so aside from the yogurt and milk in my protein shake, I don't really have any sugars

every morning I wake up and I usually have 8 egg whites, 2 pieces of toast, though i belive I'm gonna be trading my toast in for oatmeal.....

now when it comes to everything after breakfeast I don't really have a nice plan or routine...I eat can's of tuna regularly, but after a while it gets old and its hard to eat that every meal....when it comes to cooking, my stove is kinda broke...it gets hot but it doesn't get to the degree I set it, like if i set it to 400...it will go from 200 to 450 to 300 all at random, so its a pain to cook anything frozen all the way through, its pain to cook anything actually, whether frozen or not

i can deal with a microwave tho

my goal is to continually gain muscle mass for as long as I can...I do not want to look like a massive body builder but I would like to be relatively big.....I would also like to lessen my bf% at the same time if possible




I would also like to know how else to make protein shakes maybe without the sugar.....I can try with just the milk...but I tried the protein with only water and i about threw it back up, lol...I can't take that down

I would also like to get a relative number of the amount of calories i need to be taking in...I dont know how many i burn, I don't know how to figure that, but I am very active

[Taylor]

I would also like to know if Peanut Butter is a good source for protein

I've been eating alot of PB on ritz crackers lately....and maybe it's in my head but i'm not feeling as tight as i normally do after i eat them

[BBAddict]

There are good calorie calculators on the internet. You can get your basal metabolic rate and adjust from there based on your goals.

I would definitely get rid of the sugars. If you get a decent protein powder, like Optimum Nutrition, it tastes fine with water. That's usually the best way to drink it. If you want to build muscle mass, I would make sure you also had some complex carbs to your diet through the day-like oatmeal, sweet potatoes, brown rice, and some breads (be really careful with bread-hard to find it without processed grains and added sugar).

Natural PB is a decent source of fats, but I definitely wouldn't eat it with ritz crackers. Crackers are a high GI carb. I put pb on whole grain bread. Better sources of fats are flaxseed or omega 3 fats.

[SloppyJo]

yea dude.. u need to drink more than one shake a day... definitly one when u get up.. then an hr or two later eat the eggs.. and definitly one right after u get done working out
mix it with water... it'll taste nasty at first but you'll get used to it.. just drink it down fast
pb is good, stick to natty pb tho and not too much of it
get rid of the ritz crackers, like he said put it on whole wheat bread
and u need to decide whether u want to get big or u want to get cut.. cuz u cant do both.. if u eat clean enough u wont gain that much body fat and then cut when ur done
invest in a george foreman if ur oven doesnt work.. u can still use a grill and stove
umm look for Yellow Jackets thread on finding out your bmr and add 500 to it and thatll be enough calories to bulk
and ur going to get tired of eating the same food but get used to it if u wanna get big clean

[figure_champ]

I would agree with SloppyJo - invest in a George Foreman grill. They aren't super expensive and I found it to be a lifesaver when I was in competition prep mode.

Planning is key too - I always take an hour or so on Sunday to prepare a bunch of stuff that I can eat throughout the week. Grill chicken, cut veggies, steam rice, etc and have it all weighed/measured in Tupperware containers. This way you can have your post workout shake, head home and then just heat up something to eat. Way more convenient.

[Taylor]

how many grams of protein should take through a shake....if I'm 190lbs....Like i said, I've read here that it's good to not consume all of your daily protein intake in supplements...

so about 100g's in shakes per day?