T Nation

Need Help With New Diet

Hiya Everybody

   I'm just getting started with weight training and I was looking for a little help with my diet. 

My overall goal is to gain Lean Body Mass. As an initial goal, I would like to gain 10 lbs of muscle but I’m not quite sure what sort of time frame to attach to that goal.

Right now I’m in the first week of ABBH I as my weight training program. I wake up at around 6:45AM and get to bed at 11:00PM. I do HIIT running on my off days.

My stats are as follows:

Age - 25
Weight - 150 lbs
Height - 5’7"

I already filled out a diet plan according the guidelines in Tampa Terry’s “Muscle with Attitute”. Right now my calories and macro-nutrients are:

Calories - 2306
Protein - 220.9g
Carbs - 157g
Fat - 93.25g

Theses are the stats for my workout days. How should I adjust my diet for my non-workout days though?

I’ve attached an image of my planned diet. I’ve also got a link to the Excel sheet I used to create it.

Any help would be greatly appreciated!

Link to Meal Plan:

I’m in the same boat as you. I’m 5’7", 150, and looking to bulk up. I do resistance training 4 days a week and HIIT on my off days.

However I am a hard-gainer. It was only after 3 years of pizza every day and no exercise at all that I got a little pudge around my stomach.

I just made up this plan yesterday, also I think following Tampa-Terry’s guidelines.

I end up with

2339 calories (I think this is too low right?)
218g protein
52g fat
374 carbs

Should I be worried that I have so many more carbs than you, or is it really necessary considering I’m a hard-gainer?

My plan: http://img489.imageshack.us/img489/1607/untitledzb5.jpg

Refer to the posts I made in this thread:


As far as diet goes on your non-workout days, just construct a meal instead of your post-workout meal/drink, but just don’t have as much carbs in it.

have some Steak & eggs instead perhaps with a potato & vegetables

2306s calories is also too low.

I found this blurb on the 2nd page of the “Metabolism Repair Plan” by TC.


“As far as carbs, ingest roughly 1 gram per pound of bodyweight in your first few meals (prior to about 1 PM). That’s in addition to your 100 or so post-workout grams of carbohydrate that you can consume any time of day.”

I need to go back and readjust some things to hit target because I’ve only got 150g including my PWO shake.

Terry provides a thorough list of the good and the bad sources for carbs in “Muscle with Attitude”, so it shouldn’t be hard to remedy the situation.