Starting Over..

[ocat]

Hi Guys.
I have been lifting for about 2yrs. and would have said I have some knowledge of the sport, after finding this site I relize I don't know SHIT.
Therefore I am starting over. I now see my diet sucked, I didn't take in enough water, so I was essentially just going through the motions. No wonder I couldn't make any gains. My goal is to put on 15lbs. of good lean muscle and for this I was thinking of using Soul slayers diet. My water intake is now in check (4 liters) and I am excited about going to the gym again.
I guess my main question at this point is if you guys think slayers diet would work for me?
I am 5'10",185lbs,28yrs. any help and or suggestions would be great.
Thanks ocat:)

[go Yankees]

could you post his diet here for us please?

[ocat]

Diet remains fairly consistent throughout the week.
Workout Day

Meal One:
2 Scoops ON Whey Protein and 1 Cup Oats
Calories: 454
Protein: 54
Carbs: 46
Fat: 7

Meal Two:
1 Cup Oats, 4 Hardboiled eggs whites only, 2 hardboiled eggs whole and veggies
Calories: 532
Protein: 39
Carbs: 57
Fat: 16

Meal Three:
1 Cup Oats, 6oz Chicken Breast
Calories: 500
Protein: 49
Carbs: 54
Fat: 9

Meal Four until six
Chicken Breast approximately 16oz
Calories: 503
Protein: 97
Carbs: 0
Fat: 10

Preworkout 90 mins before
2 scoops ON whey protein ½ cups oats
Calories: 390
Protein: 54
Carbs: 30
Fat: 3

WORKOUT

Post workout
Pure Vitargo
Calories: 288
Protein:0
Fat: 0
Total Carbohydrates: 72g

20 Mins later
3 Scoops ON Whey
Calories: 330
Protein: 69
Carbs: 9
Fat: 5


PPWO
½ Oats + Protein Shake/Chicken Breast
Calories: 454
Protein: 54
Carbs: 46
Fat: 7

Meal Seven-and Eight:
Cottage Cheese, Broccoli, Olive Oil, Salads, Chicken Breast
Approximate values
Calories: 300
Protein: 24
Carbs: 1
Fat: 21

Calories 3751
Protein: 440
Carbs: 285-350
Fat 70-80

[slayer of souls]

Edit, this is my current diet. Be aware, I live on campus and do not have access to a kitchen and hence my monotomus diet. I would not recommend you imitate this diet as its pretty much the best I can do given my current circumstances.

Meal One:
2 Scoops ON Whey Protein and 1 Cup Oats
Calories: 454
Protein: 54
Carbs: 46
Fat: 7

Meal Two:
1 Cup Oats, 4 Hardboiled eggs whites only, 2 hardboiled eggs whole and veggies
Calories: 532
Protein: 39
Carbs: 57
Fat: 16

Meal Three:
1 Cup Oats, 6oz Chicken Breast and Salads
Calories: 500
Protein: 49
Carbs: 54
Fat: 9

Meal Four until six
Chicken Breast approximately 16oz and Salads +combined with EFAs
Calories: 503
Protein: 97
Carbs: 0
Fat: 10

Preworkout 90 mins before
2 scoops ON whey protein ½ cups oats
Calories: 390
Protein: 54
Carbs: 30
Fat: 3

WORKOUT

Post workout
Pure Vitargo (Will replace with oats once I finish my stock)
Calories: 288
Protein:0
Fat: 0
Total Carbohydrates: 72g

+
2 Scoops ON Whey
Calories: 240
Protein: 48
Carbs: 9
Fat: 5


PPWO
½ Oats + Protein Shake/Chicken Breast
Calories: 454
Protein: 54
Carbs: 46
Fat: 7

Meal Seven-and Eight:
Cottage Cheese, Broccoli, Olive Oil, Salads, Chicken Breast
Approximate values
Calories: 300
Protein: 24
Carbs: 1
Fat: 21

Calories 3751
Protein: 300-400
Carbs: 285-350
Fat 70-80


On non training days I only consume a protein supplement in the morning.

Extras not included in caloric count:
apple, cucumber, celery, cauliflower, tomatoes, bell peppers.
Olive oil
Sunflower seeds
Low fat dairy: milk, cottage cheese,
Condiments used: Pepper ginger, cinamon, cardomon,
Tuna
Oranges, Grapefruit and mandarins.
Blueberries and blackberries

[ocat]

what would you change if you could. i would just like to use this as a template?

[slayer of souls]

This is the breakdown of my diet

M1- P+C
M2- P+C
M3- P+F
M4-(pre workout) P+ light amount of carbs
Train
M5 P+C PWO
M6 -P+C approx. 1-1.5 hours later
M7 P+F
M8 P+F pre bed meal preferably slower acting protein sources ex: casein protein powder, or cottage cheese + a small amount of fat


Use this to determine your caloric intake for bulking/cutting/maintaining.
Elliot's Harris Benedict Calculator for Males:
http://www.geocities.com/arelliotness/
Download the document named: harris-elliot.xls


Incorporate some of these items into your diet

Protein
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Ground turkey
Turkey Breast Slices
Ground chicken

Carbs
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Oat Bran Cereal
Rye Cereal
Brown Rice

Vegetables
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

Fats
Natural Style Peanut Butter
Olive Oil
Nuts (peanuts, almonds)
Flaxseed Oil
Fish Oil

[ocat]

My BMR is 3162.39 so to gain weight I need to bump this up to 3662.39 and I should gain 1lb a week. (I think?) What %age of PRO-CARB-FAT should I try to get any help would be great. (40 - 40 - 20)

[slayer of souls]

Expect gains to diminish over time. Use www.fitday.com to monitor your intake.

40/40/20 is a great ratio however depending on your physique adjust as you see fit.