Cursor and other smart people(s) fix mah nutrition plan (i made one)

[Dojomaster]

Hi folks, I have been doing Rippetoe's full body workout where on workout A day I do 3 sets of squat 5 reps, followed by 3 sets of benchpress 5 reps, followed by 1 set of deadlift, 5 reps and on workout B days I do 3 sets of squat 3 sets of rep, then i do 3 sets of military press 5 reps eah set, then 3 sets of pendlay rows 3 sets of 5 reps. Add some crunches at the end of both workout a and b, and i'm doing this for the next 4-5 months at the least

stats: 6 feet tall, 175 pounds (as of right now probably because i'm full of **** right now and i should take a dump but i can't), but 3 weeks ago i was 165 pounds.
These are all 3 sets of 5 reps:
Workout A
squat: 125 pounds
benchpress: 105 pounds
deadlift: 95 pounds

I maxed out on benchpress at 105 (but deadlift and squat keep on going up every workout), this makes sense as I am upper body weak (ectomorphic very SLIGHTLY mesomorphic because i'm skinny fat in the stomach)

Workout B - 3 sets 5 reps each
squat: (already given)
military press (60 pounds)
pendlay row (85 pounds


Meal 1
1.5 cups of oatmeal (450 calories, 81 g carb, 15 g protein, 7.5 g fat) [4 g fiber]
1.5 cups of 1% milk (150 calories, 17 g carb, 12 g protein, 3 g fat) [0 g fiber]
Whey protein (110 calories, 1 g carb, 23 g protein, 1.5 g fat) [0 g fiber]
1 fish oil tablet (10 calories, 1 g fat)
1 banana (200 calories, 51 g carb, 2 g protein, 1 g fat) [6 g fiber]
2 egg whites & 2 egg white + yolk (280 calories, 4 g carb, 24 g protein, 16 g fat)

154 g carb (51%), 76 g protein (25%), 30 g fat (22.5 %)

1200 Calories

Meal 2
1 cup of 1% milk (100 calories, 11 g carb, 8 g protein, 2 g fat)
2 pieces oatmeal bread (160 calories, 28 g carb, 8 g protein, 2 g fat) [4 g fiber]
1 cup fat free yogurt (130 calories, 20 g carb, 11 g protein, 0 g fat)
2 tablespoons natural peanut butter (210 calories, 12 g carb, 8 g protein, 16 g fat) [2 g fiber]

71 g carb (47%, 35 g protein (23%), 20 g fat (30%)
600 calories

Meal 3
1 cup whole grain rice (200 calories, 44 g carb, 5 g protein, 0 g fat) [1 g fiber]
Chicken breast meat (~120 calories, ~20-35 grams of protein but this varies as I don’t have exact portions down, 0 g carb, 1.5 g fat) [0 g fiber]
2 tablespoons natural peanut butter (210 calories, 12 g carb, 8 g protein, 16 g fat) [2 g fiber]

56 g carb (42%), ~38 g protein (29%), 18 g fat (31%)
530 calories

Meal 4
Chicken breast meat (~120 calories, ~20-35 grams of protein but this varies as I don’t have exact portions down, 0 g carb, 1.5 g fat) [0 g fiber]
2 cups of veggies – usually 8 tomatoes, 10 olives, and about a cup of baby spinach, and 4-5 pieces of cauliflower ??????????
2 pieces oatmeal bread (160 calories, 28 g carb, 8 g protein, 2 g fat) [4 g fiber]

28 g carb (40%), 25 grams protein (36%), 4 g fat (13%)
280 calories minimum

Meal 5
Chicken breast meat (~120 calories, ~20-35 grams of protein but this varies as I don’t have exact portions down, 0 g carb, 1.5 g fat) [0 g fiber]
2 cups of veggies – usually 8 tomatoes, 10 olives, and about a cup of baby spinach, and 4-5 pieces of cauliflower
2 tablespoons natural peanut butter (210 calories, 12 g carb, 8 g protein, 16 g fat) [2 g fiber]

12 g carb (15%), 32 g protein (39%), 16 g fat (44%)
330 calories

Meal 6
½ cup fat-free cottage cheese (80 calories, 7 g carb, 12 g protein, 0 g fat)

(35 % carb, 60% protein, 0% fat)
80 calories


Total calories: ~ 3000 calories
Total carb: 328 grams (44%)
Total protein: 218 grams (30%)
Total fat: 88 grams (27%)



I have been told to gain serious muscle i need to eat 4000 calories, I should mention that I have additional resources to olive oil, and I know olive oil is rich in calories.

I would stay away from canned tuna because its high in mercury and stuff.

Also notice that i have 1200 calories for the first one...tooo much?

This is what i would eat monday through sunday (i workout monday wednesday and friday) with my workouts days having an additional 20 grams of protein post workout.


Any other suggestions? What about the carbohydrates late at night (meal 4 i think)


Thanks!

[Maxgain]

A quick look appears as though calories are not even enough with too little in the last 3 though this also depends on meal timing which you should put up

If you eat tinned skipjack tuna you can eat a can a day and still be under FDA recommendation limit

carbs in meal 4 are fine. Its a clean diet but calories need be spread more even and if you need more cal well you need to eat more this will be got by eating more for the last 3 meals

[etothepii]

Your diet is super clean, at least it looks that way to me. I think you could add some hard boiled eggs to the pre-bed meal.

I've seen some shake recipes with milk, OJ, whey, Carnation Instant Breakfast, banana, and berries. One of those wyould add some calories, for sure.

It prbably wouldn't kill you to have something "dirty," like a fast food hamburger or something, but you probably don't want to do that, right?

[Lady C]

Each meal should be equal in size. The only exception is the pre and post workout meals can be slightly larger. Therefore, a 1200 calorie meal is way over kill. There is probably alot of fat storage going on with that meal. I would cut Meal 1 in half and eat another meal later in the day.

The idea is EVEN flow of nutrients every 3 hours.

[Dojomaster]

i thought as the day goes on you want to taper down the calories? I believe you though, as you are more experienced than I, so i will adjust the 600 calories and move them elsewehere from the 1200 in the morning.

if i added mor emilk throughout the day and bread, i understand that the timing of them is more important earlier in the day than later am i correct? If that's the case, wouldn't you want to have less carbs as the day winds down?

[cursor]

Where does your workout fit in that plan -- between which two meals?

[Maxgain]

Originally Posted by Lady C

Each meal should be equal in size. The only exception is the pre and post workout meals can be slightly larger. Therefore, a 1200 calorie meal is way over kill. There is probably alot of fat storage going on with that meal. I would cut Meal 1 in half and eat another meal later in the day.

The idea is EVEN flow of nutrients every 3 hours.

i wouldnt agree need vary through out the day and morning is when he will need it most compared to later.
With nutrients every three hours with clean and slowly digested food accumulation will occur.

I thin he goes too low in the evening to reach calorie requirement and perhaps 1200 cals may be a bit much but equal cals at each meal is not always best

[LINDA]

I also would ask cursor's question, when do you workout? Your whey my be better spent ingesting it around that time.

You seem to either have access to "super oats" or you've made a calculation error. 1.5 cups of oatmeal on Fitday amount to 217 calories not 450! You've just cheated yourself if you are needing calories.

The other macros are incorrect too. Your fibre intake from it is higher (6) and your protein from it is lower (9).

2 egg whites & 2 egg white + yolk (280 calories, 4 g carb, 24 g protein, 16 g fat)

This is also way off according to Fitday. One whole egg and 3 whites works out to 122 calories and 15 grams of protein. If you take every bit of food in your diet and factor in these types of inconsistencies it is not even worth discussing because the data is wrong. This is the problem with trying to be too scientific. Who knows whether Fitday is right or your sources are right.

I would go back and double check the facts presented because I think your numbers are off therefore you are not getting the nutrition you think you are. (Maybe Mr P could chime in on this)

Geez here is another one! An extra large banana on Fitday is 139 calories not 200!

[Maxgain]

i have to query the oats as well

[cursor]

Hey, Maxgain ... why do you have a picture of me as your avatar?!

Originally Posted by cursor

Hey, Maxgain ... why do you have a picture of me as your avatar?!

Cuz you are our hero and he beat me to it.

[cursor]

chicken egg
04p 00c 00f - egg white
03p 00c 05f - egg yolk
07p 00c 05f - whole egg

Yes, Dojomaster's "2 egg whites & 2 egg white + yolk (280 calories, 4 g carb, 24 g protein, 16 g fat)" is off.

• There are no carbs to speak of in eggs
• There are only 10 grams of fat in this serving

[LINDA]

I think we may have a clue why your diet isn't/won't be working!

[Your_Crazy]

So whats a good split for a 3000 Calorie diet? Where could I find a sum what accurate why to find out how many calories I should be eating a day? I have tried many sites and they ranged from 2300 to 5300. I recently started tracking my caloric intake and found it was way to low. Like 1500 to 1700 calories a day. So my body was fighting me to keep my wieght up and it was but I was getting fat and was loosing muscle. Fit day says about I burn 4000 with basal, workout and work I thought 3000 would be a good starting place. What do you think?

[LINDA]

Well I know a lot of posters here use Fitday for calorie and macro tracking but I don't know how closely it is used for calorie recommendations. I have experimented with a couple of settings although it really does not reflect my daily activites. None the less the calorie totals represent the results I am getting.

I think you have to find a tool (calorie counter) that works for you. Just remember that if you are going to discuss it with others then you are going to need to be talking about the same thing.

This is what personalizing a program is about. In the end, no one can do it for you unless they opt to become your trainer and study your needs and goals as a whole.