Looking for Diet Help

[SuperSize5]

I'm 6'0" 165lbs, have been lifting for 2 years. I would like to get in the 175-180 range. If someone could help me with a sample diet menu and show what they think the proper breakdown of calories, carbs, protein and fat would be it would be very helpful. I take protein shakes but don't use anyother supplements.

 

[Mr.X]

I'm 6'0" 165lbs, have been lifting for 2 years. I would like to get in the 175-180 range. If someone could help me with a sample diet menu and show what they think the proper breakdown of calories, carbs, protein and fat would be it would be very helpful. I take protein shakes but don't use anyother supplements.

Meal 1:
1/2 cup oatmeal
40g protein (mixed in)
1tbsp. flaxseed oil
cal ~450

Meal 2:
40g protein + 1tbsp. MCT oil
cal ~280

Meal 3:
1 can tuna
2 slices of wheat bread (high fiber wheat...meaning 2g fiber per slice)
1 tbsp. non fat mayo
cal ~340

Meal 4: (post workout (pw)--you can switch the meals around to match your workout of course)
40g protein
30g dextrose
cal~280

Meal 5: (about 2hrs pw)
1 cup yams
1 5oz. chicken breast
1 cup steamed veggies
Cal ~400

Meal 6:
20g protein
1 tbsp. flaxseed oil
15g psyllium husk fiber
cal ~220

Cal ~1970 +/- 20-30cal ....protein ~200g +/- 5g....

Keep in mind, your BMR is around 1980, so this fits you perfect

WHERE TO BUY THE THINGS I ADDED:
Psyllim Husk Fiber -> www.beyond-a-century.com
Dextrose/Flaxseed oil (powder same) -> www.proteinfactory.com
MCT oil -> http://www.myvits.com/top10.html


Mr.X

 

[SuperSize5]

I had my BMR taken at a hospital about 2 years ago and it was ~2,200. I respect you opinion but don't you think that less than 2,000 calories is not enough? I have been shooting for 2,500 but have seen little results. I guess I'm looking for a way to get more calories into the same amount of meals. Thanks again.

 

[iced earth]

I had my BMR taken at a hospital about 2 years ago and it was ~2,200. I respect you opinion but don't you think that less than 2,000 calories is not enough? I have been shooting for 2,500 but have seen little results. I guess I'm looking for a way to get more calories into the same amount of meals. Thanks again.

You must have been heavier. Mr X is right, your BMR IS around 1980 (165 x 12 = 1980).

 

[Mr.X]

I had my BMR taken at a hospital about 2 years ago and it was ~2,200. I respect you opinion but don't you think that less than 2,000 calories is not enough? I have been shooting for 2,500 but have seen little results. I guess I'm looking for a way to get more calories into the same amount of meals. Thanks again.

Yeah, that's 2 years ago......
What matters is today, and, yes, less than 2000cal is enough. You ONLY weigh 165lbs., 165x12=1980 <-that's your BMR not 2200. That's why you have NOT seen results, mainly your caloric intake is TOO high. You can't lose body-fat is you are taking in more calories then you're putting out, it's not physically possible.

Mr.X

 

[SuperSize5]

Yes, I am 165 lbs, now. I want to gain 10 or 15 pounds and stay in that range. I would think I should be taking in MORE calories to gain this mass???

 

[Mr.X]

Yes, I am 165 lbs, now. I want to gain 10 or 15 pounds and stay in that range. I would think I should be taking in MORE calories to gain this mass???

Oh, my thought is that you wanted to diet down...

That's simple...just double the protein for every meal on the menu....

Mr.X

 

[tsarleon]

so the mct oil vrs flax oil? reading the MCT description on the website posted above I see that it is some sort of carb, as opposed to the fat from flax. Is this a correct understanding? What are the nutritional facts for MCT?