Sport N00B (20 yrs, 5'5", 130 lbs)

Sport Fitness
T

TriggerMoney

0
I've been going to the gym for a couple years and am in decent shape (around 11-12% bf), but I've decided to clean up my diet and try to get a little bigger while getting more cut.

My diet of fastfood and my lame routine just aren't cutting it anymore. I will be weightlifting on different areas each day, Mon-Fri followed by 10 min of cardio. On Sat and Sun, I will do cardio for about 45 min.

Anyway, here is a general idea for my diet:

[Breakfast (8:30 am)]

3 Hard-Boiled Egg Whites
1 Hard-Boiled Egg
1 Cup of OJ

(Approx 250 cal, 33g carbs, 18g protein, 5g fat)

[Post-Workout (11:30 am)]

Protein Shake Consisting of:
1.5 Scoop Whey Protein
1 Cup of Skim Milk
1 Granola Bar

(Approx 400 cal, 30g carbs, 45g protein, 10g fat)

[Lunch (2:30 pm)]
Turkey Sandwich Consisting of:
Wheat Bread
Mustard
Lettuce
Tomato

(Not really sure, I think 180 cal, 30g carbs, 12g protein, 3g fat)

[Snack (5:00 pm)]
1 Can of Tuna
1 Can of Beef & Veggie Soup

(Approx 560 cal, 36g carbs, 68g protein, 15g fat)

[Dinner (7:00 pm)]
1 Breast of chicken
2 Cups of Brown Rice

(Approx 715 cal, 92g carbs, 10g protein, 4g fat)

[Late Snack (10:00 pm)]
Protein Shake Consisting of:
1.5 Scoop Whey Protein
1 Cup of Skim Milk

(Approx 245 cal, 16g carbs, 45g protein, 2g fat)


TOTALS: 2350 cal, 237g carbs, 198g protein, 39g fat)

Any suggestions would be very appreciated.
 
first of all, where are you getting this nutrition information?
1 can of tuna is under 30g of protein, and no way 1 can of beef & veggie soup contains 38g of protein. Plus that's too much protein in one meal anyways.
Dinner: typical chicken breast is over 20g of protein...a single chicken tender is about 10g on it's own. If your chicken breast is 4oz cooked, that's about 38g of protein.
Also, all that brown rice comes pretty late in the day...when you don't need much in the way of energy. It'd do you a world of good to eat it at lunch instead, and probably only 1 cup.

Why is breakfast so low in protein and complex carbs? that's THE MOST IMPORTANT MEAL OF THE DAY...you've been fasting for the last 8 hours while you slept.

The fast food definitely has to go. Have you really had your body fat tested with skinfold calipers or are you just guessing? Its good to know the real number, because that combined with your weight on the scale gives you a better indication whether you're gaining or losing fat, or muscle.

Lastly, you'll be hard pressed to lose fat and gain muscle at the same time. To lose fat, you need a caloric deficit. To gain muscle mass at any good pace, you need a caloric surplus. You can do a clean bulk to minimize fat gain while adding muscle, and you can go on a cutting diet that won't cause you to lose muscle while eating fewer calories.
But ya can't have yer cake an eat it too ;)

Only newcommers to fitness have the ability to do both at the same time, because any amount of exercise will cause them to gain a little muscle...but it quickly fades as the body adapts to that level of activity, and then they just burn fat (provided the diet is correct).

If you're using fitday or another good onlien site for those calorie counts, I think you need to try weighing your food for a week, and make sure you're measuring the rice, milk, etc.

Don't take anything I said too personally. When people ask for help, I crack the whip like a drill sergeant, just so you'll listen :)

feel free to post your 'lame routine' in the body building section for critique. I promise I'll be gentle.
 
Thanks for the reply. I got my information from nutritiondata.com instead of actually checking the food because I don't plan on starting the diet until after the new year. I do agree with the rice thing, my schedule is kind of hard for me to get certian things at certian times, but I do need to figure that out.

As for breakfast, I'm not a big breakfast person. What should I add? More eggs and maybe some cereal?

And yes I have had my body fat measured with a scale and with calipers, so I'm pretty sure of my bf.

As for the cut and bulking thing, I guess I don't know which way to go. I don't think I'm bad in either, but have a lot more work in each area as well, but I do get called skinny all the time, so I guess bulking is more important.

As for my routine, my last one was lame because I was too lazy to start a new one have been doing it for an entire year except I switched a few exercises with bad choices. My new one I expect to do very well for me. I'll post it later.
 
Yes, more egg whites at breakfast, and a bowl of oatmeal would be good carbs, and fiber.
It can be hard to eat a big breakfast. If you h ave to, eat the eggs, wait 20 mins, then eat the oatmeal so you don't feel so full. The body will adapt to morning feedings.

I agree, if you get called 'skinny' then you might wanna look at a bulking phase for a few months, then you can lean out in time for summer.
 
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