T Nation

Need Serious Diet Help

This is probably due to the same routine I have been doing for the past 2-3 years, which is causing my body not to make anymore solid gains in strength and it also probably has to do with my nutrition. I will let you know what my diet looks like.

6’6" - 232lbs - 24 years old

I weight train 4 times a week. Cardio 2-3 times a week. MMA 2-4 times a week.

Meal #1- 8 egg whites, 1-2 whole eggs -scrambled, 1 cup of oatmeal mixed with a tbsp of natural PB and some fruit (pre-workout)
Meal #2- 2 scoops of whey, 1 banana (post workout)
Meal #3- 1 can of tuna made with light mayo put into two whole grain wraps with some spinach and mustard, handful of almonds, Greek yogurt, maybe a granola bar
Meal #4- 2 scoops of whey
Meal #5- chicken/fish/ or steak, veggies/big salad, sweet potato or brown rice
Meal #6- cottage cheese and 2 tbsp of natural PB

This is roughly what my diet looks like most of the time. I really need more veggies and maybe start meal prepping instead of having tuna because I am so sick of it, haha. Chicken or steak instead of tuna would be perfect along with some veggies.

What do you guys think?

@Aches89, have you figured out the macronutrient breakdown of this diet? In other words, grams of protein, carbs, fat, plus total calories?

By the looks of it, it appears to be a weight-maintenance diet, if that.

Also, you could stand to beef up your post-workout nutrition. Take a look at this article if you get a chance:

[quote]TC wrote:
@Aches89, have you figured out the macronutrient breakdown of this diet? In other words, grams of protein, carbs, fat, plus total calories?

By the looks of it, it appears to be a weight-maintenance diet, if that.

Also, you could stand to beef up your post-workout nutrition. Take a look at this article if you get a chance:

http://www.T-Nation.com/supplements/what-you-dont-know-about-workout-supplementation[/quote]

Thank you for your reply, bro. This morning I went to IIFYM.com (my friend mentioned the site for the macro calculator) and I particularly want to bulk up for the next few months while staying fairly lean and conditioned for my sport. It calculated that I should be taking in a total of 3714 cals. = 232g protein, 92.8g fat, 487.7g of carbs daily. My macros per meal are, 38.7g protein, 81.3g carbs, 15.5g fat for 6 meals a day. Does this look pretty solid to you?

I will take a look at that article as well! Thank you man

[quote]Aches89 wrote:

[quote]TC wrote:
@Aches89, have you figured out the macronutrient breakdown of this diet? In other words, grams of protein, carbs, fat, plus total calories?

By the looks of it, it appears to be a weight-maintenance diet, if that.

Also, you could stand to beef up your post-workout nutrition. Take a look at this article if you get a chance:

http://www.T-Nation.com/supplements/what-you-dont-know-about-workout-supplementation[/quote]

Thank you for your reply, bro. This morning I went to IIFYM.com (my friend mentioned the site for the macro calculator) and I particularly want to bulk up for the next few months while staying fairly lean and conditioned for my sport. It calculated that I should be taking in a total of 3714 cals. = 232g protein, 92.8g fat, 487.7g of carbs daily. My macros per meal are, 38.7g protein, 81.3g carbs, 15.5g fat for 6 meals a day. Does this look pretty solid to you?

I will take a look at that article as well! Thank you man[/quote]

That seems just fine to me. Just stick with the diet for a few months and eat your veggies.

[quote]Aches89 wrote:

[quote]TC wrote:
@Aches89, have you figured out the macronutrient breakdown of this diet? In other words, grams of protein, carbs, fat, plus total calories?

By the looks of it, it appears to be a weight-maintenance diet, if that.

Also, you could stand to beef up your post-workout nutrition. Take a look at this article if you get a chance:

http://www.T-Nation.com/supplements/what-you-dont-know-about-workout-supplementation[/quote]

Thank you for your reply, bro. This morning I went to IIFYM.com (my friend mentioned the site for the macro calculator) and I particularly want to bulk up for the next few months while staying fairly lean and conditioned for my sport. It calculated that I should be taking in a total of 3714 cals. = 232g protein, 92.8g fat, 487.7g of carbs daily. My macros per meal are, 38.7g protein, 81.3g carbs, 15.5g fat for 6 meals a day. Does this look pretty solid to you?

I will take a look at that article as well! Thank you man[/quote]

Yeah, this looks pretty solid, macro wise. Still, you’re not growing. Could it be that your caloric demands with all the MMA training exceed what you’re taking in?

I mean, something’s wrong if you’ve stagnated. Assuming you’ve got control of your training, it’s either caloric intake or, more likely, your peri-workout/post workout nutrition. All told, though, you’re eating better than 99% of lifters.

[quote]Ripsaw3689 wrote:

[quote]Aches89 wrote:

[quote]TC wrote:
@Aches89, have you figured out the macronutrient breakdown of this diet? In other words, grams of protein, carbs, fat, plus total calories?

By the looks of it, it appears to be a weight-maintenance diet, if that.

Also, you could stand to beef up your post-workout nutrition. Take a look at this article if you get a chance:

http://www.T-Nation.com/supplements/what-you-dont-know-about-workout-supplementation[/quote]

Thank you for your reply, bro. This morning I went to IIFYM.com (my friend mentioned the site for the macro calculator) and I particularly want to bulk up for the next few months while staying fairly lean and conditioned for my sport. It calculated that I should be taking in a total of 3714 cals. = 232g protein, 92.8g fat, 487.7g of carbs daily. My macros per meal are, 38.7g protein, 81.3g carbs, 15.5g fat for 6 meals a day. Does this look pretty solid to you?

I will take a look at that article as well! Thank you man[/quote]

That seems just fine to me. Just stick with the diet for a few months and eat your veggies. [/quote]

I need to cram in more veggies when I can throughout the day for sure. Do I absolutely need to follow them macros religiously for each meal? Can I add a couple of grams more protein here and there? Lets say I had 700 calories in the morning and 400 the next meal, is that big deal? I assume as long as the macros add up at the end of the day, that’s what mainly counts? One more question, as for pre workout and post workout nutrition, what’s the best type of carbs to eat before and after? Thank you!

[quote]TC wrote:

[quote]Aches89 wrote:

[quote]TC wrote:
@Aches89, have you figured out the macronutrient breakdown of this diet? In other words, grams of protein, carbs, fat, plus total calories?

By the looks of it, it appears to be a weight-maintenance diet, if that.

Also, you could stand to beef up your post-workout nutrition. Take a look at this article if you get a chance:

http://www.T-Nation.com/supplements/what-you-dont-know-about-workout-supplementation[/quote]

Thank you for your reply, bro. This morning I went to IIFYM.com (my friend mentioned the site for the macro calculator) and I particularly want to bulk up for the next few months while staying fairly lean and conditioned for my sport. It calculated that I should be taking in a total of 3714 cals. = 232g protein, 92.8g fat, 487.7g of carbs daily. My macros per meal are, 38.7g protein, 81.3g carbs, 15.5g fat for 6 meals a day. Does this look pretty solid to you?

I will take a look at that article as well! Thank you man[/quote]

Yeah, this looks pretty solid, macro wise. Still, you’re not growing. Could it be that your caloric demands with all the MMA training exceed what you’re taking in?

I mean, something’s wrong if you’ve stagnated. Assuming you’ve got control of your training, it’s either caloric intake or, more likely, your peri-workout/post workout nutrition. All told, though, you’re eating better than 99% of lifters.
[/quote]

I just did those macros today. Today is literally the first time I’m adding everything up to see if I’m taking in enough food daily, haha. I’m sure if I stay on top of this, it will truly make a significant difference in my training and recovery. I pray…

[quote]Aches89 wrote:

I need to cram in more veggies when I can throughout the day for sure. Do I absolutely need to follow them macros religiously for each meal? Can I add a couple of grams more protein here and there? [/quote]

You weekly macros are the ones that matter. Your protein intake is covered. It would be more effective to add in more carbs or healthy fats like coconut oil, avocado, etc.

Doesn’t matter. The day to day macros will add up to your weekly and monthly macros, which is what is going to matter.

There is a lot of different strategies for peri-workout nutrition. If you are not taking an intra-workout like Plazma, then the pre and post workout become more significant. If you eat a few hours before your workout, slower digesting carb would be more effective. Oats, sweet potato, rice, etc. If you eat only an hour out, something quicker may be more beneficial.

A simple carb(sugar) is better post workout as long as you don’t overdo it. I like candy post-workout when I am not cutting.

[quote]Ripsaw3689 wrote:

[quote]Aches89 wrote:

I need to cram in more veggies when I can throughout the day for sure. Do I absolutely need to follow them macros religiously for each meal? Can I add a couple of grams more protein here and there? [/quote]

You weekly macros are the ones that matter. Your protein intake is covered. It would be more effective to add in more carbs or healthy fats like coconut oil, avocado, etc.

Doesn’t matter. The day to day macros will add up to your weekly and monthly macros, which is what is going to matter.

There is a lot of different strategies for peri-workout nutrition. If you are not taking an intra-workout like Plazma, then the pre and post workout become more significant. If you eat a few hours before your workout, slower digesting carb would be more effective. Oats, sweet potato, rice, etc. If you eat only an hour out, something quicker may be more beneficial.

A simple carb(sugar) is better post workout as long as you don’t overdo it. I like candy post-workout when I am not cutting.
[/quote]

Cool. I think I need to really get a hold on my pre/post workout nutrition. I need to figure out exactly what I need before and after for recovery. I do take Xtend, I sip on that throughout my workout.