T Nation

Simple Diet


#1

Hi. I decided to gain mass up to 200 lbs, now I am 175 lbs at 5 feet 8 inches height (~80 kg, 173 cm). Anyway Jim, you wrote in book to keep it simple so I think about 4 shakes per day which looks like that:

Oatmeal (crushed) 100g
Cottage Cheese (medium-fat) 100g
Milk (3,2%) 400g

It's 42 protein, 23 fat, 82 carbs and 755 calories.

From 4 shakes it simply gives me about 170 protein, 90 fat, 330 carbs and 3020 calories.

At the breakfast I'll eat 4 eggs with toasts and cup of milk which gives me extra 30 protein, 20 fat, 35 carbs and 500 calories so my daily amout of everything should be about:

Protein - 200g
Fat - 110g
Carbs - 365g
Calories - ~3500

Is that have any sense in your opinion?


#2

Your plan does not include any vegetables or fruits. No mention of vitamin supplementation.


#3

I just didn’t wrote that. Of course I’ll eat vegetables and vitamin supplements (like multivitamin or something).


#4

Shakes do not satiate like real food. Eat more meals, and just supplement with shakes.


#5

If this has worked in your experience, you should do it. It has been my experience that whole food works better.


#6

You’re missing chicken, fish, and beef. Also rice, potatoes, and veggies. And that’s a shit ton of dairy.


#7

[quote]Ecchastang wrote:
Shakes do not satiate like real food. Eat more meals, and just supplement with shakes. [/quote]

For breakfast I have:
1 banana
1 cup oats
Peanut butter
Honey
5 eggs
3 scoops ice cream
250ml-ish milk

That satiates quite nicely.


#8

[quote]Boilerroom wrote:

[quote]Ecchastang wrote:
Shakes do not satiate like real food. Eat more meals, and just supplement with shakes. [/quote]

For breakfast I have:
1 banana
1 cup oats
Peanut butter
Honey
5 eggs
3 scoops ice cream
250ml-ish milk

That satiates quite nicely.
[/quote]
If it works for you…


#9

Papa johns


#10

Personally, I’d go for about another 100g or protein, preferably from real food. If the calories concern you either slightly reduce carbs or get help for the eating disorder.


#11

[quote]Wyfaggro wrote:
Personally, I’d go for about another 100g or protein, preferably from real food. If the calories concern you either slightly reduce carbs or get help for the eating disorder.[/quote]

300g protein?? a bit overkill dont you think? even 200g is enough to take away from if you wanted extra carbs.

the numbers look good for a lean bulk you havent gone over board. but i really think you should limit the number of shakes. try 1 a day and if its too much food for you to eat then try 2 and so on.


#12

Jim I have got another question.

What do you think about that to count just protein and set goal to 200 g per day? Fats and carbs just to get extra calories without worrying about how much of them.


#13

That’s what I did, and it got me to 94 kg in three years starting from 82. With fairly the same fatpercentage.


#14

[quote]-Adrian wrote:
Jim I have got another question.

What do you think about that to count just protein and set goal to 200 g per day? Fats and carbs just to get extra calories without worrying about how much of them.[/quote]

Basically you’re only going to know how much protein to eat and ignore the rest?


#15

No, I just want to stick with 200 g of protein. Fats and carbs just for achieve calories.


#16

[quote]-Adrian wrote:
No, I just want to stick with 200 g of protein. Fats and carbs just for achieve calories.[/quote]

I get that, but you should have some kind of target at least. DOn’t have to count every gram and calorie but have an idea. Your fat should be 25% to 30%, figure 1 to 1.25gms of protein, the rest comes from carbs.


#17

1:1,25 so 160g of fat?


#18

[quote]-Adrian wrote:
1:1,25 so 160g of fat?[/quote]

If you know how many calories you should be consuming for your goal, then you take 25% to 30% (whatever you want) and that’s your fat. For example… if you were consuming 3,000 calories a day, then @ 30% fat then approximately 900 calories per day would come from fat.


#19

Ok, get that. I just want to start from 3000 kcal as you said.

So it should looks like that? Just for sure.

Goal 200 g protein, 3000 kcal.

PROTEIN: 200 g = 800 kcal
FAT: 100 g = 900 kcal
CARBS: 325 g = 1300 kcal


#20

Yes