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Yamster
Yahoo User
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 Posted: Mon Sep 29, 2008 7:17 pm Post subject: Is This Good For Putting On Muscle Mass? |
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| Ok, I'm male, 5'6, 120 pounds, obviously I'm really skinny, hence I am bulking, I really don't gain weight easily at all though. I'm kind of "starting weightlifting over", to adjust my routine more for my needs. My basal metabolic rate (BMR) is 1,416.7, so that is how many calories I am burning a day by doing nothing. I'm going to take this number and start off with 500 calories higher to put on muscle mass, so I will have a 2,000 calorie diet. So, how is my diet?:Breakfast: Oatmeal, 1 whole egg, 1 orangeSnack: Oat bran bread and a serving of lean chickenLunch: Serving of lean beef/ lean chicken/fishSnack: 2 scoops of Whey protein mixed with waterDinner: Serving of lean chickenBefore bed: Scoop of casein proteinBy the way, I'm definitely going to increase the calories in this meal plan gradually. My original meal plan when bulking consisted of 3,800 calories, and it was maybe 3 times as much food, possibly more, don't remember.Yeah, true, I need more healthy fats, I'm also going to be having an omega-3 soft chew and multivitamin for breakfast, soft chew = 125 mg of omega-3's, and then I'll add 2-4 tablespoons of all natural organic peanut butter to my casein shake.Ok Pat, I think my diet may be low on carbohydrates though? Possibly fats too, not sure. Any suggestions what to add? I don't want to start off with too many calories, from what I hear, with weight gain, you start off with about 500 calories more than you need and increase slowly, so I don't want to just go from my diet to like 1,000 calories excess. |
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dasboi85
Yahoo User
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| Posted: Mon Sep 29, 2008 7:28 pm Post subject: |
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| hmmm... 2000 calories a day is definitely not going to be enough to bulk you up. but you did mention that you are bumping that number up over time. which is good.diet looks good. but i think you could do with more fat in your diet. you'll need the fat for hormone production, such as testosterone. maybe add in a fish oil supplement, nuts, olive oil, butter with your bread, and anything else. dont be afraid of fats! especially if you're going to be working out HARD. which i assume you will be doing. right?haha... well, good luck! hope this helps. |
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Zac
Yahoo User
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| Posted: Mon Sep 29, 2008 7:44 pm Post subject: |
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| the best thing for you to eat is vegetables and fruits, especially after your workouts. your diet is all carbohydrates and protein. which is good for you are trying to bulk up but you have to remember to eat everything in moderation. go for fish. it has the best amino acids and omega 3s and is better for your health in general. i like fresh salmon. lean chicken yes but red meat is too high in saturated fats. its hard to find lean red meat. most meat these days are of very poor quality so try to go for fish is the best way to go. I recommend that you also do weights with lighter weights and more reps so your body can build more nerve endings in that particular muscle group without being over worked to quickly. make sure you are using proper technique on all exercises and believe me if you are trying to much weight too fast then you will end up hitting a wall and not being able to improve muscle mass. by more reps and lighter reps i mean find a 5-10 pound weight and do 100 bicep curls in a row. easy you say? just try it. too much protein by the way is very hard on your digestive system so make sure that since you are 120lbs that you only eat maybe 100g and no more of protein per day. also drink plenty of water. at least 3 Liters per day. and mix up your routine once you get started. decide on what muscle group needs the most improvement and go from there. your core body strength should be the most important. that includes your heart (cardio) abdominals (crunches/ball exercises), quadriceps (squats and lunges), and lower back (supermans with 5lbs medicine ball). this will improve your circulation, balance and overall strength. all injuries result from a weak core. research it. this will definitely help you. |
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Pat
Yahoo User
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| Posted: Mon Sep 29, 2008 7:58 pm Post subject: |
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| It looks fine, I'd just add a little more protein to breakfast. Those calculators don't mean much though. Just check your scale regularly to make sure your bodyweight is going up. If not you just add more food. It's pretty simple. Gaining weight is like the easiest thing to do. Just don't be afraid of putting on a little fat. That is what screws people up.edit - is this for a workout day or non workout day? If its a workout day some more carbs would be a good idea. By the way what is the breakdown in this diet? And yes it would be a good idea to have at least 20 grams in all your meals. Which it seems like you do except for breakfast. Are you sure this adds up to 2000? Now that i look over it looks like less than that |
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Joe D
Yahoo User
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| Posted: Tue Sep 30, 2008 2:54 am Post subject: |
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| ill edit tonight when i get home gotta go to school =/ lolokay u got ur bmr that's if u layed in bed all day u gotta keep into account ur walking alot plus days u weight lift i say start at 2400cals and work up by 10% weekly until a certain point that works for u u wont ha ve to decrease ur a hardgainer assuming ur working out intensly and enough and getting a good workout then yea ull get muscleur meal plan im gonna be honest isnt very goodbreakfast u dont want the whole egg fat u dont want in breakfast u want carbs and protein for ur first 3-4meals usually breakfast low fat as possibile i suggest the oatmeal or kashi go lean cereal is much better serioiusly i say get it it's got same amount of cals 8-10g fiber and 13g protien in 1 cup plus it's kashi and healthy add some skim milk and 4 egg whites u got a breakfastsnack good have 2 slices of bread like a sandwich with 4oz chicken i recommendlunch just 4oz chicken im assuming as aserving or fish for lunch isnt enough add bread or rice 30g carbs from that and a glass of milksnack good though add PB or some fat flax oil dinner good add veges or a olive oil sauce or or a side salad w/ some "good fat" dressingbefore bed good w/ milk or w/e u have good just dont mix carbs and fats in the same meal to much 1 gets used as energy other stored as fat if u do to much and last meal def make casien w/ fat or just casien protein i hoped this helped |
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Matthew T
Yahoo User
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| Posted: Tue Sep 30, 2008 3:30 am Post subject: |
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| Throw in the odd avacado, very healthy fat and delicious! |
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