Need some diet help ... EEP!

[soop]

Ok, well here's the situation ... I keep dropping weight ... I Need some help in regards to gaining muscle mass and I am at a complete loss not that I dont have the information ... I just dont know how to distinguish the right from the wrong. Some tell you high carb, some tell you high protien, some tell you high of both.

I hit the gym 3 - 4 times a week, with 15 - 20 minutes of cardio followed with 45 - 1hr of circuit/weight training, and then 20 minutes of swimming.



Heres my typical day of eating:

Breakfast

Whey Gourmet Protien Shake
2 Whole wheat waffles with peanut butter
1 Non Fat Yogurt


Lunch:

Michelenas Lifestyle entree (about 300calories 6 grams of fat)
Protien Shake
Non Fat Yogurt
Banana


Snack:

Trail Mix
And Protien Bar



Dinner:

Garden Salad with low fat dressing
Protien Shake
Yogurt


Any Ideas or suggestions

 

[ThePolishHammer]

You aren't eating enough food to go along with such a routine that involves so much cardio.
40 minutes of cardio... then an hour of circuit training (which uses more calories then regular weight training)... 5 days a week!
thats wild.
And your diet... not enough calories whatsoever. no wonder your losing weight.
You will never put on muscle training like that. The diet is a whole other story.
You gotta cut tone down the cardio huge, and probably eliminate the swimming.
Then get some more calories for your diet... try this. Im assuming your between 140-180. It would help toknow that information.


Breakfast

Whey Gourmet Protien Shake
6 Eggs
1 Cup of Steel Oats, or Quiona
Orang Juice

Snack
1 Can of tuna... if you cant take straight out tuna, mix it with some salsa and it tastes pretty decent, and dosent add any bad fats.

Lunch:
Chicken Sandwhich (100 g's of chicken) on whole wheat, with alot of vegetables... whatever you want, just get your vitamins in
Milk 350 ML's
1 cup of Nuts (Peanuts or Almonds)


Snack:
100 g's of Turkey, Fish, or Chicken

POST WORKOUT:
50 g's of whey protien
2 Banana's
1 Glass of orange juice
Multivitamin or salad
1 Cup of Steel Oats or Quinoa

Dinner:
150 g's of Brown Rice or Quinoa
300+ g's of chicken
350 ml's of milk
1-2 servings of fiborus veggetables

Bed Time
350 Ml's of milk
1 Cup of Cottage Cheese
Orange Juice

if you dont like that suggestion
Take these into consideration
1. You have too much cardio, and arent getting the calories to make up for it
2. You aren't getting enough protien you need 1.5 g's per pound of bodyweight
3. Your protien isnt comming from whole foods,its almost all from supplements
4. You Arent getting enough good carbs. To grow you need solid garbs, like Steel Oats, Brown rice, or quinoa. Prefrebly 2 g's per pound of bodyweight if your training with relitive intensity. 3g's if your going all out and 1 if your a lazy asshole.
5. There is no post workout meal
6. There is no meal before you go to sleep.
7. Not enough healthy fats - Consider buying some flax oil, fish oil, and cooking your food with olive oil. Peanuts, almonds, and peanutbutter are also a great source of healthy fats. You will not put on muscle with out these!

Ill post mine... i just finished fucking around with it, so its handy. Check it out, you can use it as an example if you like.
I use alot of supplements, you dont need those amino's necessarily. They arent critical, but they do help a bit.


Morning (7:00)
-----Aminos-----
10 g's glutimine
5 G's Arganine
5 g's lysine
5 g's Orathine
-----Vitamins----
Multi-Vitamin
Vitamin E supp
C-100 and C-1000
-------Food-----
60 g's Maltodextrin
100g's Cooked Quinoa
6 Eggs +Two Spoons of Cottage Cheese
30 g's Whey Concentrate + 150 ml'skim milk
One Tablespoon Flax Oil
------Misc-----
1 g bromelin
1 g Tribestan

Snack (9:00)
Can of Tuna
Red Peppers
One Capsule Fish Oil

Lunch (12:00)
Vitamin B-50
Can of Salmon
1glass of milk (350 ml)
70 g's quiona
One Tablespoon Flax Oil

Snack (2:00)
Turkey Sandwhich 70-100g's of turkey lettuce, tomatoes, and other fruits/vegetables on brown bread
Broccoli or brussel sprouts
1 Glass of milk (350)

Snack (3:30)
sliced grilled Chicken 50-100 g's
1 Handful of almonds

Snack (5:30) Preworkout Carb up
200 g's servings quinoa
1 Glass of Milk (350 ml)
50-100 g's of fish or chicken
1 tablespoon fish oil

Preworkout Meal (7:00)
-----Aminos----
10 g's glutamine
7 g's Arganine
7 g's Lysine
7 g's orathine
10 g's bcaa's
-------Food-----
30 g's whey protien (isolate?)
2 Servings of High Glycemic Fruit (Strawberries, Peaches, Pears,Mango)

WORKOUT (7:00)

Postworkout Meal(8:15-8:30)
------Aminos----
10'gs glutamine
7 g's Arganine
7 g's lysine
7 g's orathine
10 g's bcaa's
------Food------
50 g's hydroisolate protien*
60 g's Maltodextrin**
Glass of Apple or Grape Juice (350 ml's)
1 Handful of Nuts
-----Misc-----
1 G bromelin

* Replace hydroisolate with concentrate postworkout on rest days
** Replace maltodextrin with two servings of quinoa


BedTime (11:00)
-----Aminos---
10 g's glutamine
5 g's Arganine
5 g's orathine
5 g's lysine
10 g's bcaa's
-----Vitamins----
Multivitamin
C-100 and C-1000
---------Food------
50 g's Casein Protien
1 glass of milk (350 ml's)
4 spoonfulls of cottage cheese
--------Oils------
One Capsule Flax Oil

Mid-sleep snack (2:00 AM)
Grilled chicken, fish or turkey 150 g's

* Intake One litreof water between meals, 1.5 litres on work days where dehydration could be an issue and 1.5-2 litres during a workout and one glass at night aim for 5 litres a day
** take in three capsules of ZMA before bed.. but far enough away from my bed time meal to avoid being destroyed

Workout Program

Day 1 Chest/Tri's
1.5 minutes rest between sets, 3.5 minutes rest between exercises

Weighted Dips 4 Sets 8-10 Reps
Incline Press 3 sets 8-10 Reps
Incline Flys 3 Sets 8-10 Reps (Partial reps, or run rack to burn out)
Upper Pec Crossovers 2 sets 8-10 (Run rack to burn out)
Low Pec Crossovers 2 sets 8-10 (run rack to burn out)

Assisted Tricep Dips 4 sets 8-10 Reps
Rope Extensions 3 sets 8-10 reps (Run Rack and partial reps to burn out)


Day 2 Back/Bi's
Weighted Chins (2 Spread 2 Medium) 8-10 Reps
T-bar Rows, Glose Grip 3 sets 6-8 Reps
Pull Downs, (2 Wide Grip, 2 Glose Grip) 8-10 Reps
Shrugs 3 sets 8-10

Bi's
Barbell Curl's 3 sets 8-10
Incline Curls 3 sets 8-10 Superset withCable Hammer Curls(Burn out wtih partial reps and running the rack)

Abs
Twisting Crunches 2 sets 15
Crunches 2 sets 10
Leg Raises 2 sets 10
Reverse Crucnh 2 sets 10

Day 3 Rest


Day 4 Shoulders
Dumbell Military Press 4 sets 8-10
Front Raises 3 sets 8-10 (Partial and assisted reps to burn out)
Bentover Laterals 3 sets 8-10 (Partial and assisted reps to burn out)
Burn Out Lateral Holds As long as possible

Abs
Twisting Crunches 2 sets 15
Crunches 2 sets 10
Leg Raises 2 sets 10
Reverse Crucnh 2 sets 10

Day 5 Rest


Day 6 Legs
Deep Squats 4 sets 15
One Leg Squats 4 sets 10 (each leg)
Straigt Leg Deadlift 4 sets 10
Standing Calve Raises (alternating tow angles) 4 sets 10

Abs
Twisting Crunches 2 sets 15
Crunches 2 sets 10
Leg Raises 2 sets 10
Reverse Crucnh 2 sets 10

Day 7 Rest