Sport Is this an ok diet for my trying to gain some muscle?

[matts0344]

Age: 21,
Weight: 123 lbs
Height: 5'3

Meal 1 - Breakfast - 8:30 AM (350 cals) 16p
Oatmeal (130) 3p
1/4 cup of blueberries (50)
Glass of milk w/ whey protein (100) 8p
1 tbsp peanut butter (90) 4p


Meal 2 - Lunch - 11:30 AM (400 cals) 30p
chicken breast (250) 30p
Salad w/ olive oil (150)


Meal 3 - Snack - 2:45 PM (350 cals) 7p
Assorted Fruit (150)
Nuts (250)


Meal 4 - Dinner - 5:00 PM (500 cals) 35p
Meat - chicken, beef, fish etc (300) 35p
salad w/ olive oil(150)
cheese (50)

Workout at 6:00 PM


Post Work Out - 7:30 PM (20p?)
Shake (250 cals?) what kind of post workout shake do you guys recommend?


Meal 5 - Snack 2 - 9:30 PM (350) 16p
shredded wheat cereal (180) 4p
1 cup of milk (100) 8p
1 tbsp peanut butter (90) 4p


total protein: 123 grams (exactly 1g p / body weight)
total calories: 2200 cals

I know this doesn't seem like a lot of calories, but I gain weight like a bitch, if I eat like this I will gain at least 1lb a week I promise you. If not I can always add some eggs for breakfast or something.

I'm doing FBW 3 days a week, cardio 2 days a week.


I went from 165 at the beginning of the year to where I am now. I know I'm in terrible shape muscle wise, cardio I'm pretty good at now since I did a lot to lose the weight.







What would you estimate my bf% to be? Also I want to make sure, is it low enough that its an ok idea to try and gain muscle?

 

[Phate89]

Diet looks fine as long as your in a surplus, and yea you can bulk fine.

 

[lifeissoccer]

Age: 21,
Weight: 123 lbs
Height: 5'3

Meal 1 - Breakfast - 8:30 AM (350 cals) 16p
Oatmeal (130) 3p
1/4 cup of blueberries (50)
Glass of milk w/ whey protein (100) 8p
1 tbsp peanut butter (90) 4p


Meal 2 - Lunch - 11:30 AM (400 cals) 30p
chicken breast (250) 30p
Salad w/ olive oil (150)


Meal 3 - Snack - 2:45 PM (350 cals) 7p
Assorted Fruit (150)
Nuts (250)


Meal 4 - Dinner - 5:00 PM (500 cals) 35p
Meat - chicken, beef, fish etc (300) 35p
salad w/ olive oil(150)
cheese (50)

Workout at 6:00 PM


Post Work Out - 7:30 PM (20p?)
Shake (250 cals?) what kind of post workout shake do you guys recommend?


Meal 5 - Snack 2 - 9:30 PM (350) 16p
shredded wheat cereal (180) 4p
1 cup of milk (100) 8p
1 tbsp peanut butter (90) 4p


total protein: 123 grams (exactly 1g p / body weight)
total calories: 2200 cals

I know this doesn't seem like a lot of calories, but I gain weight like a bitch, if I eat like this I will gain at least 1lb a week I promise you. If not I can always add some eggs for breakfast or something.

I'm doing FBW 3 days a week, cardio 2 days a week.


I went from 165 at the beginning of the year to where I am now. I know I'm in terrible shape muscle wise, cardio I'm pretty good at now since I did a lot to lose the weight.







What would you estimate my bf% to be? Also I want to make sure, is it low enough that its an ok idea to try and gain muscle?

iwould reccomend surge for postworkout nutrition and also dop the wheat cereal for cottage cheese.

should be fine but 2200 seems pretty low for a bulk.

 

[MB1]

You say you have gone from 165 lb to 123 lb in 11 months. You have lost about 42lb (about 20kg). Good work. Well done.

Now. You should provide us with some information on the type of workout and diet you used to loose the weight. Specifically, did you do any resistance training (weights) during this period, and approximately what was your caloric deficit. Further, what was the typical frequency, intensity, and duration of your cardio.

These questions will help us determine the current state of your metabolism, with the worst case being that the metabolism has 'slowed' progressively over time to adapt to your loosing weight. Since you wont know how much it has decreased, you effectively dont know your BMR, and hence any diet you chart would not be giving you the results you expect. In addition, the efficiency with which you gain muscle would be reduced.
Age: 21,
Weight: 123 lbs
Height: 5'3

Meal 1 - Breakfast - 8:30 AM (350 cals) 16p
Oatmeal (130) 3p
1/4 cup of blueberries (50)
Glass of milk w/ whey protein (100) 8p
1 tbsp peanut butter (90) 4p

Dont eat too much PB in the morning as fats will slow digestion of the proteins and carbohydrates. This is not the effect you want in the morning.

Dont use Whey in the morning if you dont have too, not for the fact that theres something wrong with it, there isnt, but you should eat real food wherever possible and avoid too many shakes in one day. You still want a high bio availability protein in the morning. Eggs are a great chioce. Whack them in the microwave if time is tight.


Meal 2 - Lunch - 11:30 AM (400 cals) 30p
chicken breast (250) 30p
Salad w/ olive oil (150)


Meal 3 - Snack - 2:45 PM (350 cals) 7p
Assorted Fruit (150)
Nuts (250)

You should have a protein, carb, and fat source in each meal.
Nuts and fruit is not a meal, it contains only fat and carbs, no protein.

Some people, including me, have had success keeping carbs away and fats closer to the evening meals. This is more of a cutting plan though.

Meal 4 - Dinner - 5:00 PM (500 cals) 35p
Meat - chicken, beef, fish etc (300) 35p
salad w/ olive oil(150)
cheese (50)

This pre workout meal has no carbs... You will need these to go your hardest during your workouts. Slow burning (low GI) carbs work best for me (sweet potato, wholegrain rice, etc.)

Workout at 6:00 PM


Post Work Out - 7:30 PM (20p?)
Shake (250 cals?) what kind of post workout shake do you guys recommend?

Your post workout shake should incorporate a simple carbohydrate to replenish muscle glycogen and aid recovery. Dextrose is one such carbohydrate, many people eat fruit. The shake should also incorporate protein to aid in post workout muscle synthesis. You will need to work out the proportions yourself, there are many tools.

Meal 5 - Snack 2 - 9:30 PM (350) 16p
shredded wheat cereal (180) 4p
1 cup of milk (100) 8p
1 tbsp peanut butter (90) 4p

Post post workout should be a real meal. Not a snack. Wheres the protein? Chicken breast, tuna, even whey if you are desperate... your body needs it post workout. Cottage cheese is a good idea as it is a slow burning protein that will prevent catabolism overnight.

If you want to simplify you wouldnt go too wrong by swapping meals 4 and 5.

total protein: 123 grams (exactly 1g p / body weight)
total calories: 2200 cals

Be careful. The formulae may tell you 2200 cals is a 200 cal surplus, whatever, but if your BMR has been significantly reduced you dont know where you stand. See above. If you suspect this is the case you should eat at what you think is maintenance cals for a week. Compare your weight at the beginning and end of the week to test your assumptions for BMR.

Finally, I dont see much fish in your diet. Omega fatty acids are extremely important. You should find somewhere in your diet to add Tuna - this shouldn't be a problem as there are a few holes in your diet where proteins would fit. Consider fish oil caps if fish is not your thing.

You may benefit from reviewing the nutritional section to learn about macronutrients, which foods belong to subsets of the macronutrients (i.e simple carbs, starchy carbs, fibrous carbs), etc. In the nutritional section check out the shopping list sticky by member LV.

 

[Wrangell]

Age: 21,
Weight: 123 lbs
Height: 5'3

total protein: 123 grams (exactly 1g p / body weight)
total calories: 2200 cals

I know this doesn't seem like a lot of calories, but I gain weight like a bitch, if I eat like this I will gain at least 1lb a week I promise you. If not I can always add some eggs for breakfast or something.

I'm doing FBW 3 days a week, cardio 2 days a week.

Cardio - what type ( i.er HIIT ? steady state ? ) and for how long ?

Also, what is your ballpark estimate of your ' daily maintenance level of calories ' based on the Harris formula ?

Link below does the calc for you.......

Post Work Out - 7:30 PM (20p?)
Shake (250 cals?) what kind of post workout shake do you guys recommend?

Your post-workout nutrition should have at least a ' carbohydrates to protein ratio ' of 2 grams of carbohydrate for every 1 gram of protein - but I see a 4:1 ratio recommended a lot ( though there is certainly no ' hard & fast ' rule perhaps other than carbs grams should be at least equal to or exceed protein grams post workout )

Another guideline you see cited quite often is to take in about 0.5 grams of carbohydrate per pound of body weight post workout. Extrapolating based on a 4:1 ratio, that'd put protein at about 0.125 grams of carbohydrate per pound of body weight. Or, in your case, a 4:1 ratio would yield about 60 carb grams and 15 protein grams for a post workout shake- 300 calories in all ( close to your ' 250 cal ' estimate )

You also want a shake with high GI carbs - which means that they get into your bloodstream really quickly and trigger a high insulin response ( spike ). Insulin not only optimizes your body's ability to get glucose into your muscles, but it also optimizes your body's ability to get protein/ amino acids into your muscles as well - which is a good thing.

I went from 165 at the beginning of the year to where I am now. I know I'm in terrible shape muscle wise, cardio I'm pretty good at now since I did a lot to lose the weight.
What would you estimate my bf% to be?

You can use this on-line calculator to ' ballpark ' your body fat %.........

Also I want to make sure, is it low enough that its an ok idea to try and gain muscle?

You can bulk anytime ....' when '...is simply up to you.