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Old 09-03-2010, 04:03 PM   #4 (permalink)
fsoekhai
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Join Date: Sep 2010
Posts: 3
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First of all I would like to thank you for your quick reply. I looked at the bodybuilding.com website, thank you that was very helpful (I still have to lot of look at there).

I'm hoping to get a good diet schedule done by the end of this week. So that I can start my diet next week. I would also love for you to criticize me because you know much more about diets the I probably do.

I tried to do weightlifting 4 years ago as well, when I was 18 years old. I did it for 1 years but I wasn't gaining anything, nor did I see any results so I gave up (like most people). For years I haven't been losing any weight nor gaining any weight.
On bodybuilding.com I saw this whole article about a person with the exact same situation like mine and he actually gained and made it. (by Roger Lockridge)
4 years ago I didn't even had a clue about the amount of calories I had to get in my body (which includes fat, prot & carbs) and now I found out that that's the key thing your body needs and especially for a hard-gainer like myself..

So I kept doing my research about what amount of calories I need to get in to my body. So I calculated my estimated use of calories each day which is around the 2450 calories which I posted earlier.
I work 16 hours a week in an office. I go to school for about 32 hours a week and I play soccer 3 hours a week divided in two sessions of 1,5 hour.

Now to my diet, I am trying to gain muscle weight not fat, that means my diet is probably not good since i'm not getting enough protein in just like you guys said. Now I don't think I am supposed to eat the same food everyday (especially dinner? Correct me If I'm wrong). So I figured I would make a couple of diets, they basically are the same only some food types change so I have some variation.

So I had the following in mind:

-Aside from the 7 Walnuts I can also eat 150g. of Roasted Chestnuts or Advocado for some variation?

-My 8x peanut butter sandwich is reduced to 4x. I could also eat 4x cheese and butter sandwich for some variation but as far as I know an peanut butter sandwich gives more cals and prot?

- To increase my protein intake I can increase my milk intake to 4 glasses each day (with a goal of 3 liters a day once my stomach gets more used to it).

- Also instead of Spaghetti I could eat White Boiled Rice with Lentis to increase my protein intake since that would give me around 45g of protein

-And I could snack on Roasted Cashew nuts instead of Walnuts to increase my protein as well.

So that will probably look a little like this:

8:00 Breakfast
1x Omlet 96 Cals 7.3 Fat 0.4 Carbs 6.5 Prot
1x Appel Juice 174.8 Cals 0.4 Fat 43.4 Carbs 0.2 Prot
1x Glas of Cytogainer Shake 580 Cals 5 Fat 79 Carbs 54,9 Prot
2x Peanut butter sandwich 684 Cals 33.8 Fat 75.9 Carbs 24.5 Prot
1x Tuna Salad with corn 250 Cals 11.9 Fat 21,5 Carbs 16,8 Prot

10:00 Snack
2x Glas of Melk 439 Cals 23.8 Fat 33.1 Carbs 23.6 Prot
1x 100g. Cashew nuts, roasted,salted 581 Cals 47.8 Fat 30.2 Carbs 16.8 Prot
1x Banana 105 Cals 0.4 Fat 27.0 Carbs 1.3 Prot

13:00 Lunch
2x Peanut butter sandwich 684 Cals 33.8 Fat 75.9 Carbs 24.5 Prot
1x Glas of Cytogainer Shake 580 Cals 5 Fat 79 Carbs 54,9 Prot
1x 86.5g. (a half) Advocado, raw 138 Cals 12.7 Fat 7.4 Carbs 1.7 Prot

16:00 Snack
2x Glas of Milk 439 Cals 23.8 Fat 33.1 Carbs 23.6 Prot
1x 150g. Chestnuts, roasted 368 Cals 3.3 Fat 79.4 Carbs 4.8 Prot
1x Banana 105 Cals 0.4 Fat 27.0 Carbs 1.3 Prot

19:00 Dinner
1x Beef Steak,boneless & 660g. White potato, boiled, without peel and 1/2 cup cooked green peas 830 Cals 21,2 Fat 140,6 Carbs 22,9 Prot
1x Glas of Cytogainer Shake 580 Cals 5 Fat 79 Carbs 54,9 Prot
1x Tofu, fried, prepared with calcium sulfate 35 Cals 2.6 Fat 1.4 Carbs 2.2 Prot
3x Carrots, raw 75 Cals 0.4 Fat 17.5 Carbs 1.7 Prot

Total: 6743.8 Cals 234,2 Fat (30%) 850,7Carbs (51%) 329,3 Prot (19%)

With this schedule I take around 100g more Prot then before. Also rpmcduff you said that I should eat 250 calories over the calories I burn daily. But what If I stick to the high amount of calories but increase the proteins in it?

Also for dinner I can eat a lot of fish as well since that gives a lot of protein, but this is just one of the schedules to find out If I'm getting what you're telling me. Thank you once again.
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