T Nation

Gain Muscle Diet


#1

Hey guys what do u think of this diet im doing? what im trying to accomplish with it is gain muscle and strength, maybe shed a little bit of fat. im 194 pounds and am 6"2 inches tall. how does the diet look? (i do about 2 hours of cardio a day at least cuz i have games for high school)

7:30 Meal 1:

-Total Cereal
-Oatmeal
-1 apple
-peanut butter sandwich
-1 cup orange juice

11:00 Meal 2:

-School Lunch probably two tuna sandwiches and milk and apple

12:40 Meal 3 (right before practice)

-two chicken sandwiches on wheat bread
-two bagels with cream cheese
-fruit
-1 yogurt

3:30 Meal 4 (get home from practice)

-brown rice
-salmon
-4 egg whites 2 full egg sandwich
-celery

5:45 Meal 5

-protein bar
-banana
-glass of milk

8:00 Meal 6

Protein shake with Glutamine

10:30 Meal 7

  • Cottage Cheese 1 cup
    -Nuts
    -glass of organic whole milk

#2

Pick one goal and stick with it. You may lose a tad of fat, but if you diet and exercise with the goal of muscle gain and fat loss you'll end up failing at both. Plus you're 6'-2" and only 194lbs- how much fat could you even be carrying?

No protein? Ditch the cereal (already have enough good carbs in the oatmeal and the apple) and add in some eggs or a protein shake.

Holy carb load. At least you're having protein.

The celery might be a little much (kidding). Ditch the egg white only option. If you want to gain eat the whole egg for all of them. At your age cholesterol should not be a concern.

Why does your solid food taper off at the end of the day? Is it tough to cook for yourself?

Great pre-bed meal.

Question for you- do you not train? I saw nothing regarding a PWO meal or even a pre-workout meal. If you train in that 3 hour block around your practice- you need a PWO meal specific to training and not just a bunch of low-GI carbs, salmon and eggs.


#3

i do train around 6:30ish 4 days a week...how would u change up my diet to make it better? can u revise it for me please? if u have time? i know i messed up on some of those meals


#4

As eengrms said no protein for Breakfast. You're shooting yourself in the foot right off the bat. Shoot for twenty at a minimum to forty grams of protein per meal beginning with breakfast.

Protein sources can be a good powder like GROW! Premium Whey or Metabolic Drive, lean cuts of meat, fish, cottage cheese, eggs. Mix either with good carbs like vegetables and fruits, whole wheat bread or pasta, or healthy fats such as olive oil, walnuts and almonds, fish oils (Flameout).

Prepare your food for the day before hand and take it to school with you. It's not hard if you cook the night before or one night a week cook a good supply of foods for the week.

Take care,

D


#5

follow the advice above. and add in post w/o nutrition something easily digestable with protien and carbs then make that 8pm meal a good whole food meal.

Post w/o, Surge is awesome. Others chocolte milk. Yogurt and a couple oreos my fav when out of Surge, whey and a simple carb.

then have that meal after a few 30-45 mins or so.

pick a goal for sure and go for it.

Phill


#6

changed it up a bit:

7:30 Meal 1:

-4 full and one egg white omelette
-Oatmeal
-1 apple
-peanut butter sandwich
-1 cup orange juice

11:00 Meal 2:

-School Lunch probably two tuna sandwiches and milk and apple

12:40 Meal 3 (right before practice)

-two chicken sandwiches on wheat bread
-one bagel with cream cheese
-fruit
-1 yogurt

3:30 Meal 4 (get home from practice)

-brown rice
-salmon or chicken
-tuna and mayo sandwich
-celery

5:45 Meal 5

-protein bar
-banana
-glass of milk

Train

8:30 Meal 6 (Post Workout)

Protein shake with Glutamine
Gatorade

10:30 Meal 7

  • Cottage Cheese 1 cup
    -Nuts
    -glass of organic whole milk

#7

Looks better. I have to laugh at your breakfast omelette though. Why 4 full eggs and 1 egg white? Why not just 5 full eggs? Or four even? Why the egg white?

Try this out for a while (4 weeks minimum) and see how you do before you change much. Give it time to work for you.

Good luck!


#8

Solid diet. Good work there. The only problem I see is the food you intake around your workout time. Your preworkout is decent as well as your postworkout shake, but you should try to get some good protein and high-quality carbs after your PWO shake (so add a good, high-carb high-protein meal about an hour after this shake, which according to your schedule is around 9:30). After your workout is when you really need the most nutrients, and the way you have it set up now its a little light on the calories if you are trying to gain. Then have your cottage cheese and nuts right before bed.


#9

i didnt even read what your diet is, but i know if your doing 2 hours of cardio its not enough calories to gain muscle.


#10

what meal do u suggest i add before my nuts and cottage cheese meal? can u give me an example please?


#11

how much more food should i add


#12

I agree 2 hours is a LONG time to go post w/o on just a protin shake and gatorade. I know Id have the horrid carb crash from the simple sugar at the most 45 mins after that and be screaming for food with my metabolism on FIRE from the w/o.

get in a whole food meal, meat, fruit, veggies.

Or at least something that last a bit longer like a Metabolic Drive shake with the casien content, some fruit and nuts or something to hold you over till that night snack

Phill


#13

People here are giving you quality advice but we can't do all the work for you. Do some research on nutrition. There are so many articles on this site. Especially look into the articles by Dr. Berardi. I'll help you out this time though.

Your meal should consist of protein and high-quality carbs. For example, for protein, have some chicken, tuna, steak, some piece of meat, you get the idea. Then for carbs grab some sweet potatoes, some whole wheat pasta or anything whole grain, vegetables, etc. As far as how much you should eat, thats up to you and your metabolism. You are already eating a good amount to begin with, and since you're adding an extra meal later at night, its up to you how much you can eat. Post workout for someone looking to gain, I'd say more is better, but that's up to you. Like I said, do some serious research and it should be made pretty clear to you.

Hope that helped.


#14

yes it helped alot thank u very much.

so im just adding a meal around 9:00-9:30? so itll be my protein shake meal after my workout then at 9 or 9 30 the meal u just helped me with then the nuts and cottage cheese meal?


#15

That's correct.

Go get big kid.


#16

so i should add more food?


#17

You are a lean guy to begin with and unfortunately doing that much cardio is going to make it really hard for any appreciable muscle gains. On the days you are hitting all that cardio eat like a madman at every opportunity and on the days you aren't hitting the cardio take it easy, rest, relax, let your body recover and give it some grow time.

That is if you really want to get bigger muscles. You can afford to eat an excess of calories in your situation and with your goal in mind.

D