Need some diet help

[Bronco]

I'm followin the advice of my good buddy Lee (thanks lee) and trying to build a good 250 - 260 solid frame, the recommendation was to do this :

1224 cals/day protein (40%) 306g

1224 cals/day carbohydrates (40%) 306g

612 cals/day unsaturated fat (20%) 68g

I'm kind of falling short although it's only about 2 weeks...so far in my journal my calorie consumption is about 2800-2900 calories and about 280 g of protien im working to build it up but eating 3 tins of tuna a day and drinking 3 protein shakes im wondering what more i can do to increase my protein in take....

I have gradually increased my in take from about 180 g of protein to the 280g now...but it seems to be causing a bit of havoc to my digestive system, is this normal? It seems like a night I'm suffering from cramps, and just some other things i noticed but i wont discussed. let's just say im a hell of alot more regular.

what im quite suprised to see is despite increasing my calorie consumption and now doing the 5X5 I appeared to have lost between 5-6 pounds these 10 days. It just shows it on the scale and I have no idea how. but is this also normal?

Can anyone offer meal examples of a 3100 306 g protein day that so that i can meet my requirment.

here is example of what im doing now....


6:00 Morning --20 Oz Protein Shake with low fat milk (350 cals, 2 fat, 28 carbs, 41 protein)

Breakfast 7:30-8am (Meal aprox 600 calories)
1 cup egg beaters (120 cals, 0 fat, 4 carbs, 48 protein
1 cup oatmeal (300 cals, 6 fat, 54 carbs, 10 protein) or
1 cup cereal (120 cals, 1 fat, 28 carb, 8 protein)
1 cup fat free milk (82 cals, 0 fat, 12 carbs, 8 protein)

Snack 10am- (200)
10 oz Protein Shake with low fat milk (175 cals, 2 fat, 28 carbs, 20 protein)

Lunch 1200-1pm- (800)
3 cans of white tuna in water (500 cals, 1.8 fat, 0 carb, 61 protein)
4 slice of whole weat bread (300 cals, 0 fat, 21 carb, 0 protein)

5:00 post workout 1 powerade (250 cals, 0 fat, 42 carbs, 0 protein)
1 scoop protein powder (120 cals, 2 fat, 4 carb, 20 protein)

Dinner 6:30 (600)
4oz boneless skinless chicken breast (158 cals, 1 fat, 0 carb, 24 protein)
2 cups vegetables (corn, sweet potato) (average of 160 cals, 0 fat, 30 carbs, protein neglegable)
1 slice of whole weat bread (75 cals, 0 fat, 21 carb, 0 protein)
1 cup pasta (189 cals, 1 fat, 37 carb, 6 protein)

9:00 Pre Bed meal bed - (100)
1 cup low fat yogurt (100 cals, 0 fat, 12 carb, 8 protein)


Any help is greatly appreciated as usual....

[kungfu74]

Originally Posted by Bronco

im working to build it up but eating 3 tins of tuna a day and drinking 3 protein shakes im wondering what more i can do to increase my protein in take....

hard boiled eggs/ egg whites, lowfat cottage cheese are couple good choices here.

Originally Posted by Bronco

I have gradually increased my in take from about 180 g of protein to the 280g now...but it seems to be causing a bit of havoc to my digestive system, is this normal? It seems like a night I'm suffering from cramps, and just some other things i noticed but i wont discussed. let's just say im a hell of alot more regular.

are you eating enough fibrous carbs / veggies that should help your digestion.

Originally Posted by Bronco

what im quite suprised to see is despite increasing my calorie consumption and now doing the 5X5 I appeared to have lost between 5-6 pounds these 10 days. It just shows it on the scale and I have no idea how. but is this also normal?

possible, maybe... could be changes in water weight exasperating it too... are you weighing your self at the same time of the day, because that can also play a factor.

Originally Posted by Bronco

Can anyone offer meal examples of a 3100 306 g protein day that so that i can meet my requirment.

I know this isn't the split you want but this day contained 323 grams of protien... modify it to work for your self...
food cals protein carb fat fiber sugar content.
05:00:00 am

3 whole eggs 210.00 18.00 3.00 13.50 0.00 0.00
3 egg whites 41.00 12.00 0.00 0.00 0.00 0.00
3 tbsp salsa lisa 20.00 0.00 3.00 0.00 1.50 1.50
2 slices fat free cheese 62.00 10.00 4.00 0.00 0.00 1.00

06:30:00 am

½ cup whole rolled oats 150.00 5.00 27.00 2.50 4.00 0.00

08:30:00 am

¼ cup cottage cheese 45.00 6.50 2.00 1.25 0.00 1.00
½ cup whole rolled oats 150.00 5.00 27.00 2.50 4.00 0.00
1 hard boiled egg white 17.00 4.00 0.00 0.00 0.00 0.00
½ cup canned peas 60.00 4.00 10.00 0.50 3.00 4.00

11:00:00 am

6 oz chicken breast 281.00 53.00 0.00 7.00 0.00 0.00
1 cup spinach leaves 7.00 1.00 1.00 0.00 1.00 0.00
2 slices tomato 12.00 0.00 2.00 0.00 0.00 0.00
1 hard boiled egg 77.00 6.00 1.00 5.00 0.00 2.00
1 tblsp olive oil 119.00 0.00 0.00 14.00 0.00 0.00
1 tblsp balsamic vinaigrette 10.00 0.00 2.00 0.00 0.00 2.00
150 grams brown rice 166.50 4.50 34.50 1.50 3.00 0.00

02:30:00 pm

2 slices whole wheat bread 120.00 8.00 22.00 2.00 4.00 1.00

03:00:00 am

Protein powder 220.00 46.00 8.00 2.00 0.00 1.00
1 tblsp peanut butter 95.00 4.50 3.00 8.00 1.00 0.50
1 cup skim milk 80.00 8.00 12.00 0.00 0.00 11.00

04:10:00 pm

Protein powder 220.00 46.00 8.00 2.00 0.00 1.00
1 tblsp peanut butter 95.00 4.50 3.00 8.00 1.00 0.50
1 cup skim milk 80.00 8.00 12.00 0.00 0.00 11.00
½ apple 55.00 0.00 15.00 0.00 3.00 11.00

06:00:00 pm

2 cans tuna 300.00 65.00 0.00 2.50 0.00 0.00
1 slice whole wheat bread 60.00 4.00 11.00 1.00 2.00 0.50

Daily total 2752.5 323 210.5 73.25 27.5 49
Percentage 606.75 53.23% 34.69% 12.07%

[CliffStamp]

Originally Posted by Bronco

... im wondering what more i can do to increase my protein in take....

... it seems to be causing a bit of havoc to my digestive system, is this normal?

(a) eat some more meat, especially non-lean red meats, your caloric intake should likely be significantly higher as well, assuming you are close to 250 lbs now and not carrying excessive BF (>20%), eat whole foods to trivially get that up and get a balanced nutrient profile at the same time

(b) yes it is normal, humans are not made to eat such refined foods in excess, typically they are missing in the various co-factors needed for proper digestion and growth.

-Cliff

[Bronco]

Originally Posted by CliffStamp

(a) eat some more meat, especially non-lean red meats, your caloric intake should likely be significantly higher as well, assuming you are close to 250 lbs now and carrying excessive BF (>20%), eat whole foods to trivially get that up and get a balanced nutrient profile at the same time

(b) yes it is normal, humans are not made to eat such refined foods in excess, typically they are missing in the various co-factors needed for proper digestion and growth.

-Cliff

Actually sorry I failed to mention I was 350 pounds and lost weight to where im about 268 now....im not actually trying to gain weight but gain muscle mass to be a solid 250-255 frame..

thanks for the tips i think i also need to increase my water intake...im still only drinking about 9-10 glasses a day and think it should be double that.

[CliffStamp]

Assuming you are about 25%BF, which is probably a little generous, your calorie intake should be about 3300 just to maintain that level of muscle mass, so anything under that should cause you to drop weight. You may want to cut for awhile to get down to a decent level of defination, nothing extreme just 15-20%. Here should should start to see your top abs with a sweep in your obliques.

This will put you at a much better state for knowing your LBM and give you a solid platform upon which to gain mass, as it is difficult to lean out and add significant mass at the same time, as you are in a caloric deficit, so your body won't readily build muscle. You can for awhile though, especially if you have not done resistance training before, it just becomes really inefficient as you approach your optimal levels.

It can suck to be on a diet though, especially if you have already lost so much weight so you can also just try maintaining for awhile. While allows you to eat more calories than when you were cutting, and your body will respond anabolically in responce to the change from the much more restrictive cutting diet anyway.

-Cliff