Anyone need a 5k cal diet?

[shortz]

Made this up for a guy at my gym. He claims he was 205lbs at 10% and couldn't gain on 5k cals. So, I made him a REAL 5k diet to give him a reality check and let the real gains begin.

Check below

[JUICE]

i should give that a try.

Its weird something ive never paid attention to was the ounces on foods. For instance on the diet posted above 10ounce steak. I never paid attention to that, all i would do was eat a big piece of steak or two. Same goes for chicken, i would eat 2-3 breasts.

[shortz]

i should give that a try.

Its weird something ive never paid attention to was the ounces on foods. For instance on the diet posted above 10ounce steak. I never paid attention to that, all i would do was eat a big piece of steak or two. Same goes for chicken, i would eat 2-3 breasts.

Once you start getting serious about gaining, it is really important to weigh your food. I found I was under estimated in some things and over estimating in other areas. Beef makes a hell of a difference. 1 oz of extra lean beef has 70 cals. If you are dieting or struggling to gain, that is a big difference if you're under or over estimated.

Others I simply added oz to because some things can be bought in different sizes. Fir instance, when I am dieting, I only eat the small 8oz sweet potatos. WHen I am bulking, I either eat two at a time or buy the large 12-16oz ones.

[JUICE]

Once you start getting serious about gaining, it is really important to weigh your food. I found I was under estimated in some things and over estimating in other areas. Beef makes a hell of a difference. 1 oz of extra lean beef has 70 cals. If you are dieting or struggling to gain, that is a big difference if you're under or over estimated.
.

sounds good bro. Today i started the weights, hopefully next week i go and do the shopping. Winter bulking here i come. :)

[Bouncer]

Thats not the greatest lay out bro. To much protein in meal 2 and 5. To many carb fat mixes in a few of the meals and not enough meals. I would spread it out over 7-8 meals and only have protein/fat meals and protein/carb meals. Not protein/fat/carbs meals. That way, he can still take in the cals but he dosent have to put on the unwanted extra bf that comes with mixing to many energy sources in 1 meal.

[Bouncer]

By the way, I am the exact opposite of shortz. I find that weighing my food down to the ounce and so on made it a negative to me. I like to keep things simple. Then again I am at a point now where I know exactlly what im eating and so on.

[shortz]

Thats not the greatest lay out bro. To much protein in meal 2 and 5. To many carb fat mixes in a few of the meals and not enough meals. I would spread it out over 7-8 meals and only have protein/fat meals and protein/carb meals. Not protein/fat/carbs meals. That way, he can still take in the cals but he dosent have to put on the unwanted extra bf that comes with mixing to many energy sources in 1 meal.

I really struggled with that. I know that puting fat and carbs together is not always best, but, hitting that many cals in one day left mee feeling like I had no choice.

How would you switch this around to work like that? I would love to see a better version of this. I am good at doing this up to about 3500-4000 cals, but 5000 cals was too much for my brain. LOL

[Bouncer]

I really struggled with that. I know that puting fat and carbs together is not always best, but, hitting that many cals in one day left mee feeling like I had no choice.

How would you switch this around to work like that? I would love to see a better version of this. I am good at doing this up to about 3500-4000 cals, but 5000 cals was too much for my brain. LOL

Just spread it out over 7-8 meals instead of 6. with the protein shake have him eat a bunch of carbs. oatmeal, banana and such. with the salmon add in some olive oil and some veggies. that kinda thing.

[shortz]

Here is a revised one. Not quite as many cals, but much more clean.

Meal 1
1 ½ cup oats
3 whole eggs and 8 egg whites
Green peppers
10oz skim milk

Meal 2 PWO
70g whey protein
1 banana
2 small boxes raisins

Meal 3
10oz beef or lean steak
16oz sweet potato

Meal 4
8oz Salmon or 12oz tuna/tilapia
1 ½ cup brown rice

Meal 5
70g of whey protein
2 Apples (about 2lbs total)

Meal 6
8oz chicken
20 spinach leaves
2tbs Olive Oil

Meal 7
60g of casein
1 large grapefruit
8 Fresh broccoli florets

4433 cals, 108g fat, 481g carbs 422g protein

[BBAddict]

Shortz, where does the 146g fat come from in that last meal plan--I see about 15gms from eggs, 10gms from the lean steak, a little from the salmon and about 30gms from the olive oil-what am I missing?

I think this is gonna depend on the person which way to get the cals--I know from experience this wouldnt work for me. I have to get a ton of carbs to have any chance to put on weight. For me to gain mass, I usually have to go to about 500gms of carbs, 300gms of protein and around 100gms of fats. For whatever reason, I just need the high carbs in there to gain weight.

[wheyman]

Here is what I'm currently running..

Meal 1:
2 cups of oatmeal
2 slices of whole wheat toast
1 glass of OJ
8 egg whites 1 whole egg

Meal 2:
10 oz chicken breast
1 1/2 cup of rice
asparagus

Meal 3:
2 10 oz chicken breast
1 large sweet potato
asparagus

Meal 4:
60 gm of protein (protein shake)
1 cup of rice mixed with fat free cheese and butter spray (I can't believe it's not butter)

Meal 5:
Post workout shake 60gm of protein w/dextrose for carbs
total carbs around 60gm

Meal 6: 2 steaks w/aspargus/broccoli

Meal 7: 1 steak w/asparagus

Meal 8: Protein shake 60gm of protein.

that's it..I'm still working on it, but it's more calories than what I was taking in.

[BBAddict]

Here is what I'm currently running..

:eek: Whats the macronutrient breakdown there and the total calories?!

[shortz]

Shortz, where does the 146g fat come from in that last meal plan--I see about 15gms from eggs, 10gms from the lean steak, a little from the salmon and about 30gms from the olive oil-what am I missing?

I think this is gonna depend on the person which way to get the cals--I know from experience this wouldnt work for me. I have to get a ton of carbs to have any chance to put on weight. For me to gain mass, I usually have to go to about 500gms of carbs, 300gms of protein and around 100gms of fats. For whatever reason, I just need the high carbs in there to gain weight.

Salmon has more fat than you think, that's why I picked it, due to the cals. For the amount that I have above, it's 24g of fat. Also, a lean peice of steak has about 20-25g of fat, not to mention, I actually had it calculated with the 10oz of Ultra lean ground beef and not the actual steak.

You are right though, it's not as acurate as I originally thought. I had it all laid out on fitday.com and had a couple things screwed up.

[wheyman]

:eek: Whats the macronutrient breakdown there and the total calories?!

I don't know, I'm not one to measure when I'm bulking. I usually start measuring everything when I'm dieting. Does it look bad?

[BBAddict]

Salmon has more fat than you think, that's why I picked it, due to the cals. For the amount that I have above, it's 24g of fat. Also, a lean peice of steak has about 20-25g of fat, not to mention, I actually had it calculated with the 10oz of Ultra lean ground beef and not the actual steak.

I suppose it depends on the cut. The steaks I had this week had 2.5gms of fat/4oz serving, so it wouldn't be much. I've always wondered about salmon, cause I know it's supposed to be a good source of omega fats, but the nutritional info on a lot of products only list it at 1-2gms of fat/serving. :dunno: