I need a diet

[benihonasghost]

Ive been trying differnet diets so that i could bulk up... anyone have any suggestions on a diet?

[jbear]

need details. what is your height, weight, age, activity level. what are you currently doing? How long have you stuck out these other methods you have tried?

[Arbalest]

Its easy. Get an assload of Protein and make sure to get a ton of calories.

Eat eat eat and eat some more!

[benihonasghost]

Yo sorry... heres are some things to work with

5 foot 6
160 pounds
30 mins cardio a day... stat. bike
At the gym 5-6 days a week for about an hour and 30 mins.

The diet ive been trying latley is..
1 cup oatmeal with 4 eggs- 1st meal

1 yam and 8oz skinless chicken breast- 2nd meal

1 yam and 8oz skinless chicken breast- 3rd meal

4 eggs with some fruit- 4th meal

[Arbalest]

Drop the cardio everday. 2-3 times a week.

Lift heavy, and follow my previous advice.

You're not eating near enough. You're eating like a chick whos afraid to get fat.

[jbear]

i am thinking you need more food bro. like about 2000-2500 cal and eating about 6 times per day. don't go nuts on the protein just take in enough to support muscle growth for maintenance and repair and a little extra for stimulated growth. look at it this way, a lb of muscle is made up of about 600 calories, so if you want to add a pound of muscle per month you will only have to take in 600 cal or 150 grams of protein extra each month. if you are taking in 6 meals per day 30 days of the month then you only need an extra .83 grams of protein per meal! The question then is how much protein should you take to begin with? There is much debate on this topic, but I think we can safely say .8 to 1.2 grams per lb of lean mass.
good luck, hope this helps.

[benihonasghost]

yo Arbalest thanks for the advice... i will add some more chicken breasts and eggs

[benihonasghost]

jbear... thanks too

[Arbalest]

Good Luck bro. Start a log and keep us up to date. you'll get lots of help.

[jbear]

your welcome brother and dido on Arbalest keep us up to date.

[Lancehead]

I know your eating eggs and chicken which is good. But, don't be affraid to eat some beef. Lowfat chili made with ground chuck is packed full of nutrients that will help bulk you up. Also steaks as in sirloins and fillets are great as well. Chicken and fish have almost no fat, which will help when cutting.

Peace
Lancehead

[dtb004]

I'm 5'11 245lbs. I'm big but I also got a stomach on me. I work 3rd shift, and i'm needin some help on cutting weight off.

[determined]

Eat Red Meat, and lots of it. Chicken is great, but for me when I bulk, red meat.

["6"]

Try spreading your calories over more meals. Your body can only utilise so much nutrients at one time. The rest is discarded as waste. Constant flow of nutrients is key as you want to keep your body anabolic throughout the day. Up it to at least 5 meals per day.

Also, take note of what jbear said, it's per pound of LEAN body mass. It's an important detail most people overlook. Only your muscles need protein, excessive protein will just make you run to the bathroom more anyways. But then again, there is alot of controversy about the accuracy of bodyfat measure, so just play around abit until you find what works for you.

[grizzed]

i am thinking you need more food bro. like about 2000-2500 cal and eating about 6 times per day. don't go nuts on the protein just take in enough to support muscle growth for maintenance and repair and a little extra for stimulated growth.
I agree with the need for more food, but I'll disagree with the numbers.

As a rough guess (BB.com calculator) his resting metabolic rate is 1750 cal a day. He's burning that many calories a day and that's without much daily activity. Now add the cardio he's doing - and lifting and all the other daily BS and he's almost certainly exceeding 2000 calories burned a day and it wouldn't be a stretch to exceed the 2500 calories too.

With a goal to bulk I'd say he should be closer to 3000 calories. 1.2 grams protein at his weight is 192. We're talking about size and strength - so I'll say minimum daily intake should be 200g of protein. If it's a little more no big deal, you've got to give your body the tools to grow.

Also You've got two great sources of protein, chicken and eggs. (eggs have the most complete amino acid profile) It would be a good idea to add other forms of protein to round out the amino acid profile. Whey or dairy would be a good source, beef or buffalo (expensive) would help up those calories - or even universal liver tabs. Beans (pinto - not pork &) could be added in moderation as well.

Also utilize your meals to your advantage. Have food on hand after your work outs. Feed the beast! There have been studies that suggest the body can't absorb more then 40 grams of protein at a time. There are also studies that suggest your body is much more capable of absorbing and utilizing nutrients following a workout. So use that to your advantage. Also - have some protein when you go to bed, a great choice would be some cottage cheese (casein) It's a slow digesting protein. Feed the beast while you sleep!

Dietwatch.com is a great easy tool to help you track your diet and will determine your daily calories deficit - or surplus (including daily activity and workouts). That however is a pay site. I'm pretty sure fitday.com has the same features but I haven't used it yet and this site is free. It's probably best to figure out this crap on your own, but these make it a lot easier.

So the three points are
1) Lift like an animal
2) Less cardio
3) Eat more