Needing Diet info for gaining

[Bubbasmsclgrl]

Hello and thank you all first and foremost for reading my thread and helping with suggestions if any. I have been lifting for a little over two years now and I feel like I have come to a platuea. I lift as heavy as possible eat about 2000 calories a day. My trainer says anymore than that and ill store unwanted body fat. A little is worth the price to gain some size but I cant tell her that she stays lean so her lifestyle and goals are way different than mine. My weight has been staying the same for about 3 months now. I have had great gains up until now, roughly about 25lbs in muscle. Im 5"1 about 125. If anyone has food suggestions, when to eat, how much more, how many calories. I would really appreciate it.

 

[Sassy69]

Can you lay out what is your current meal plan so we know specifically what you are eating? I.e. 2000 cals- ok - but of what,? what % protein /fat /carb?

Lay out as;

Meal 1: 8 am
1/2 c oatmeal
1 whole egg
2 egg whites
1 scoop protein mix

Meal 2: 11 am
4 oz chicken
1 c broccoli
1/2 c rice


etc.

Even better if you can put the whole meal plan in a food counts program like www.fitday.com & then post up total calories & macro ratios- % & grams of protein / fats/ carbs.

Also can you post your lifting schedule - range, reps, typical weight amounts?


Are you saying you've gained 25 lb of lean muscle mass or total weight gain? And what is your current bodyfat?

Thx -- sorry for all the questions - need to understand where you are at to suggest changes.

 

[Bubbasmsclgrl]

Here is a typical day of what I eat

# Meal Food Calories Protein in grams

1. Pre workout 1 cup go lean cereal 377 17.5
2. Post workout 6 egg whites and a banana 174 49.9
3. 9:30am snack fresh fruit and a peanut butter sandwich 260 10.8
4. 10:30am snack 3 oz of tuna, fresh fruit, and 1 egg white 186 29
5. 11:30am snack 1 egg white and a handful of almonds 197 13.3
6. 12:30pm lunch Spinach Salad, 2 egg whites 94 23
7. snack 1 egg white, fresh fruit, and tuna 163 27.8
8. Dinner 3 oz of tuna, 11/2 cup sweet potato 387 27.6
9. snack protien shake 248 41.7
snack 1 cup go lean cereal 377 17.58
Total 2463 258.18

 

[Bubbasmsclgrl]

Sorry calories listed first then grams of protien. I am fairly lean not holding a lot of bodyfat at all. I dont know what the real % is since i never measured and i would assume it has been mostly muscle that i have gained. I lift just about every day isolating each muscle seperately which really works for me.

Schedule example it varries:

ARMS
dumb bell curls 30-32.5lbs 8-12 reps for 3 sets
incline curls 27.5lbs 8-12 reps for 3 sets
preacher curl 60lbs 8-12 reps for 3 sets
concentrated curl 20lbs 10-12 reps for 3 sets
Kick backs 37.5lbs 10-12 reps for 3 sets
Rope pulls 95-100lbs 8-12 reps for 3 sets
seated ext 145lbs 8-12 reps for 3 sets
dips with my body weight 3 sets 12-15

Back
One arm rows 60-65lbs 3 sets of 10-12
seated row 110-120lbs 3 sets 8-12
lat pull 130-140lbs 3 sets 6-10
lower back raises 45lb plate 3 sets 8-12
upright row 50lbs 3 sets with easy bar 10-12

Legs
Leg press 385-400 3 sets 8-12
smith squat 190 3 sets 10-12
leg ext 120-130 3 sets 8-10
hamstring curls seated 140lbs 8-12
calve raise seated 70lbs 3 sets of 15
donkey 240lbs 3 sets 10-12
backward lunges 25lb db per hand 3 sets 10-12

Shoulders
Shoulder press 35-37.5 3 sets 8-12
rear delt 27.5 3 sets 12
front raise 22.5 3 sets of 8-12
latteral raise 22.5 3 sets of 8-12
hamerstrength press 25lbs 3 sets 8-12


chest
incline db press 40lbs 3 sets 8-10
hamerstrength press 90lbs 3 set 8-10
incline flys 27.5lbs 3 sets 10-12
flat flys 27.5lbs 3 sets 10-12
cable fly 25 per side 3 sets 10-12
pec deck 75lbs 3 sets 8-10

abs every other day

 

[Bubbasmsclgrl]

Anyone??

 

[Tatyana]

Here is a typical day of what I eat

# Meal Food Calories Protein in grams

1. Pre workout 1 cup go lean cereal 377 17.5
2. Post workout 6 egg whites and a banana 174 49.9 Banana is fructose, which does not spike insulin, so you will not be driving all those proteins into your muscle for recovery. Some people like protein shakes post workout, with some slow release carbs, like oats, and a wee bit of fast release carbs, like dextrose or glucose. 3. 9:30am snack fresh fruit and a peanut butter sandwich 260 10.8
4. 10:30am snack 3 oz of tuna, fresh fruit, and 1 egg white 186 29
5. 11:30am snack 1 egg white and a handful of almonds 197 13.3
6. 12:30pm lunch Spinach Salad, 2 egg whites 94 23
7. snack 1 egg white, fresh fruit, and tuna 163 27.8
8. Dinner 3 oz of tuna, 11/2 cup sweet potato 387 27.6
9. snack protien shake 248 41.7
snack 1 cup go lean cereal 377 17.58
Total 2463 258.18

Congrats on your gains, you sound like you have a good body for figure!

Ok protein is important, you are eating enough,but you also need to know what your carbs and fats are. You can't build muscle without ALL the ingredients, and you may have enough, but it is good to check.

258.2 g protein x 4 kcals per gram of protein = 1032.8 kcals from protein

1033 kcals protein / total calories 2463 = 42% from protein which is a good amount

What is lean cereaL?

I would also replace some of that fruit with complex carbs, later in the day, more fibrous carbs like steamed veggies.

I would also check your bodyfat, you can get these cheap plastic calipers called 'accumeasure', one site measurment you can do yourself.

There are calculations to figure out exactly how many calories you need based on your lean tissue, I find this really useful when working out my diet.

I would also suggest that you may be overtraining, if you want to put on more muscle, and it sort of sounds like you might be a hard gainer, you may want to switch to training whole body three times a week for about 8-12 weeks and see what happens. Get more rest to recover.

x
x
x

T

 

[Bubbasmsclgrl]

Congrats on your gains, you sound like you have a good body for figure!

Ok protein is important, you are eating enough,but you also need to know what your carbs and fats are. You can't build muscle without ALL the ingredients, and you may have enough, but it is good to check.

258.2 g protein x 4 kcals per gram of protein = 1032.8 kcals from protein

1033 kcals protein / total calories 2463 = 42% from protein which is a good amount

What is lean cereaL?

I would also replace some of that fruit with complex carbs, later in the day, more fibrous carbs like steamed veggies.

I would also check your bodyfat, you can get these cheap plastic calipers called 'accumeasure', one site measurment you can do yourself.

There are calculations to figure out exactly how many calories you need based on your lean tissue, I find this really useful when working out my diet.

I would also suggest that you may be overtraining, if you want to put on more muscle, and it sort of sounds like you might be a hard gainer, you may want to switch to training whole body three times a week for about 8-12 weeks and see what happens. Get more rest to recover.

x
x
x

Thanks alot.... Go lean is a cereal made by Kashi its pretty good.....has good amount of carbs and a decent amount of protein...I recently switched off that to oatmeal.

 

[Mandy Polk]

I would suggest to add a protein to your breakfast and a multi-species whey or a fatty protein source before bed (lean ground beef, salmon, etc.).

 

[Sassy69]

If you are at 42% protein - I'd bump it up to more like 50% but keep the complex carbs reasonably high as well and I might go more to 3000-3500 cals. You can add in some cardio if you feel like you are increasing your bodyfat % over muscle mass or cut back on some of the carbs.

I'd also eat more like every 2 1/2 hrs instead of every hour. The general thought is that the body can metabolize proteins, fats & carbs in 2-3 hours. So when you eat in less time than that you haven't really completed the processing the previous meal yet and the idea is to fuel, burn, replace, not overlapping but rather resupplying when the previous load is gone.

All of your protein servings are fairly small - another rule thumb (again these are general and I'm not going to cite medical references for them but they are the basis of most of your standard diet guidelines) -- women can process about 35 g protein in 1 sitting (i.e. every 2-3 hrs) so I tend to set my protein portions to that - e.g. 4 oz chicken, 6 oz fish.

I'd bump up your portions some, check your total cals and target around 3000, replace some of your carbs w/ more complex carbs (brown rice, oatmeal , yams), and run that w/ your current training volume for a couple weeks & see how you feel - enough energy? strong lifts? sleep well? dont' feel bloated or sluggish? If any of that, the bump down your carbs some and see how that affects you.

It would really be useful if you can get your bodyfat done on some sort of regular interval so you can tell if you are gaining or losing bodyfat.