i suck with diet help me please!

[sofargone561]

I need some help with diet. I am not going to pretend I know anything about dieting because I don’t but I want to learn and I want to do it right. Any help would be appreciated greatly, please and thank you!

Meal #1 (10am):
10oz egg whites light cheese and veggies in eggs
3.5oz oatmeal
2 slices of 100% whole wheat toast

Pre workout shake (10:30am):
water and pre workout and dextrose

During workout (11am-1pm):
water and BCAA’s

Post Workout Shake(within 25 min of workout):
50g whey protein
50g dextrose
water

Meal #2(post W/O meal -within 1 hour of work out):
7oz steak – I sub in fish or chicken if I have no beef
100g of carbs (brown rice, oats, whole wheat pasta or sweet patato)
sauce for steak and veggies

Meal #3(around 3:15pm):
7oz cooked chicken
100g of carbs (brown rice, whole wheat pasta oats sweet patato)
mixed veggies
piece of fruit

Meal #4 (around 6pm):
12oz of fish
100g of carbs (brown rice, oats, whole wheat pasta, sweet potato)
bowl of salad and light dressing

Meal #5 (around 8pm):
same as meal #3 or #4

Meal #6 (around 10pm):
9oz of fish
Spoon full of peanut butter
4 slices of 100% whole wheat toast
Casien Protein
water

I will be bulking, for the next few months then switching to a cut. I will worry about the cutting diet when that gets closer. My goal is to be eating around 4k calories a day of food and about another 1k calories a day in protein shakes, around 350g of protein a day, not sure how many carbs to be taking in.

Also taking about 5k of fish oil and multi vitamins. I have creatine in my preworkout and if I don’t take a preworkout I take creatine before and after my workout.

Anytime you see fish on as the meal if im out of fish or don’t want it I sub in chicken or turkey. Although im bulking I want to keep the fat down as much as possible.

I work out about 2 hour after waking up and i wake up around 10am, i workout for about 2 hours then I work for 8 hours i get off around 12am and sleep i try to go to sleep as soon as possible. usually around 1:30-2:30am

If it helps I do all my shopping at Costco, but I get all my produce and fresh products from publix, greenwise and whole foods.

I am off Monday and Tuesdays so i will be sleeping more and training later in the day so i will have tomove my meals and what not around more during those 2 days

[sofargone561]

Re: i suck with diet help me please!

Also will be drinking at the very least 1 gallon of water a day, but my goal is 2 gallons. I will be mixing in milk, green tea and real fruit juicing now and then for there added benefits but i will be drinking just water other then that.

[sofargone561]

Re: i suck with diet help me please!

one other thing. I cannot eat between 3:15pm and 4pm as i will be getting ready for work and driving to work. I cannot eat from 4pm-6pm as its very budy at my work. Although I do buy cliff bars and other healthy protein bars that i can eat during those times but no meals

[DEE151]

Re: i suck with diet help me please!

so what are your goals in this diet?
bulking up or cutting? or just slimming down?
your last meal is to late to eat. it will only be OK to eat a meal at 10pm if your a late night gym guy, only to put back carbs and etc that you burn at the gym.
if your not a night time gym person then this is a big NO, cause all those carbs are doing is sitting in your body cause at night your not as active at you are during the day to burn some carbs up.
I eat 6 meals a day STRICK DIET.
all i eat is chicken breast 7oz, talapia 6oz, sweet potatoes 6oz, 1/4 cup of dried almonds this is your healthy fat, almonds. 1/2 oats. breakfast 1 whole egg, with 8 egg whites. last meal of the day is 8 egg whites, 1 cup of spinach and 1oz of dried mozzarella cheese. and ill get this last meal in around 730pm .
i have the whole lay out for this.
cals intake 2200
carb intake 160
fat intake is 51.1
protein 330
But i am just triming down some, then my diet will be super strick, wen it comes time to compete.
I am up at 5am every day just to get these meals in on a daily basic.
if your looking to loose weight cut out the pasta, breads,fruit.

[DEE151]

Re: i suck with diet help me please!

one other thing. I cannot eat between 3:15pm and 4pm as i will be getting ready for work and driving to work. I cannot eat from 4pm-6pm as its very budy at my work. Although I do buy cliff bars and other healthy protein bars that i can eat during those times but no meals

i dont even eat protein bars, but i will take 30g of protein with me to work if i cant eat it. but my boss knows i am into bodybuilding so he lets me eat my meals.
warm up your food and eat it while your driving. i eat every 2and a half to every 3hrs yes it can be hard sometimes.
But i have a goal and that is to be #1 wen it comes time to compete. and I will achieve this goal.
i spend so much time in my kitchen, cooking,prepping and weighing out my foods.

[DEE151]

Re: i suck with diet help me please!

I was the same way then i join Team Dream Quest, its a bodybuilding team and we also got some iffb pro in are team very well known team. google it look us up sometimes
the owner of the team is a NPC judge and his girlfriend is Kiana Phi Ifbb Pro

[sofargone561]

Re: i suck with diet help me please!

I am going to be bulking for the next few months then ill be cutting down so mt goal is to pack on weight but try to limit the fat i put on. I will be going to the gym during in the AM not at night so i guess ill have to move that last meal somewhere else. idk where else to eat it though i really cant eat anything from 4pm-6pm except a protien shake or something fast and easy. I dont compete. But i am looking to pack on as muych muscle as possible over the next few months th4n cut fat

[DEE151]

Re: i suck with diet help me please!

I am going to be bulking for the next few months then ill be cutting down so mt goal is to pack on weight but try to limit the fat i put on. I will be going to the gym during in the AM not at night so i guess ill have to move that last meal somewhere else. idk where else to eat it though i really cant eat anything from 4pm-6pm except a protien shake or something fast and easy. I dont compete. But i am looking to pack on as muych muscle as possible over the next few months th4n cut fat

then from 4 to 6 pick up some good protein bars with good cals and fats in them along with a protein shake, thats all U can do then. but just dont settle for any bars, u might have to pick them up online from BB.com or somthing. along with some weight gainer.

[Ezskanken]

Re: i suck with diet help me please!

I am no expert as well, but this worked for me during the winter...

Try and move your first meal to 6am or 7am, and eat every 2.5-3 hours there after. If you decide 7am your pre workout shake with dex and protein, and the same afterwards. One of those can count as a meal maybe, and then you'll have 1pm, 4pm, and 7pm still open for real food. Unless your metabolism is fired up and you get hungry at the 2-2.5 hour mark, you could possibly have a real meal at 10 and still be ready to kill the gym at 11am. Maybe a ceasin shake before bed, or a regular protein shake with peanut butter to slow things down. I think fishoil does the same.

[sofargone561]

Re: i suck with diet help me please!

I have been eating cliff bars. I can maybe have a protein shake with some oats in it and a protein bar and some hard boiled eggs. i can eat but it has to be very quick and easy no heating anything up. I really dont want to lose that 10pm meal all together ill have to find a time to place it somewhere else. Are you sure its to late to eat event though i wont be going to sleep for another 3-5 hours? im looking to gain another 20 to 30 pounds of muscle and get down to about 10-12%bf id say im about 20% right now. I have never cared about diet really before i would shove anything and everything i could in my mouth and eat as much i could. it worked good but i gained much more fat and water weight then id like and was probably very unhealthy. I am looking to be much healthier and gain muscle while limiting fat that i gain.

[sofargone561]

Re: i suck with diet help me please!

I am no expert as well, but this worked for me during the winter...

Try and move your first meal to 6am or 7am, and eat every 2.5-3 hours there after. If you decide 7am your pre workout shake with dex and protein, and the same afterwards. One of those can count as a meal maybe, and then you'll have 1pm, 4pm, and 7pm still open for real food. Unless your metabolism is fired up and you get hungry at the 2-2.5 hour mark, you could possibly have a real meal at 10 and still be ready to kill the gym at 11am. Maybe a ceasin shake before bed, or a regular protein shake with peanut butter to slow things down. I think fishoil does the same.

my issues is im not trying to wake up that early. I work till 12am everynight and i dont sleep great i 9am is the earliest i will be waking up. I was going to start waking up around 9:45am and getting ready for 10am breakfast. 9am is the absolute earliest i will be waking up. my days off i will be sleeping more to 10am-11am or so. I work my ass off i need my sleep.

[sofargone561]

Re: i suck with diet help me please!

If i just so happen to wake up at 8am then i will start my day then but i wont be starting my day that early

[sofargone561]

Re: i suck with diet help me please!

what if i could somehow eat at 5pm and push my next 2 meals up to 7pm and 9pm would i be good then?

[Lil man]

Re: i suck with diet help me please!

Dude that is a shit loa of carbs. Not an expert but unless your prolly 270+ and very lean that amount of carbs you will gain a lot of fat IMO. Also, try not to mix your fats and carbs in meals.

[sofargone561]

Re: i suck with diet help me please!

i just took a diet that fist made and changed the times and just a small amount of things around. Like i said i really dont know shit about diet.