Sport Need advice on my diet.

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Iwillgetripped

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I am actively strength/weight training.

Here is my daily diet.

Breakfast: 1 peanut butter and jelly sandwich, 2 jelly sandwiches (Total of 6 slices of whole wheat bread)
Calories - 690
Protein - 27g
Carbs - 105g

Lunch - Containder of sliced fruit
- 1 Power Bar (the actual brand name)
- 1 Whole wheat/grain bagel
Calories - Around 530
Protein - Around 20g
Carbs - I forget

Dinner - 1 meal (Varies, I keep the serving small)
- Various fruits


I also drink 2 quarts+ of water a day.

Is it possible I'm taking in too many carbs? The whole wheat bead and bagel is what I mainly take in for protein because it is a cheap and easy thing to get a hold of. Should I lay off the whole wheat and find some other way to take in protein? I used to take in alot of tuna, but stopped due to it crapping up my mouth.

I do not have a blender.

I really need alot of help/advice on my diet, as I am not sure if that many carbs is hurting my goals to getting ripped, and if there is other easy to acquire foods I can use as high protein/low carb.
 
What's your goal here? more than getting ripped...

No matter what it is, there is not nearly enough protein. But we don't know you stats either, so what are your stats?

Also regardless of your goal, you need to be eating much more often, AT LEAST 6 times, preferably more.

What's your routine like too?
 
My workout is 5 days a week for 1 hour a day (rest days are Wednesday and Saturday)

When I start, I usually just do workouts from the top of my head, they consist of:

- Flat Flies
- Seated Shoulder Press
- Lateral Raises
- Reverse Flies
- Front Raises
- Dead Lifts
- Hammer Curls (Palms facing forward instead of toward each other)
- Various other curls

I am trying to sort out some kind of routine where I work the upper body on 1day and the lower body on another day, although I need to get info on more lower body and leg workouts etc.

I use 2 20 lb. dumbbells. I will be moving on to 2 25's or 30's in the near future.

My goal is for definition, and then pumping myself up to an average toned look, but may go beyond that if it interests me.

I have some minor fat barely hiding my ab definition.

As for my weight, it is around 120-130 lbs. maybe. The funny thing is I do not have easy access to something to measure my weight.
 
Your diet needs a lot of work. Whole wheat bread and bagels are not protein sources, they are carb sources.

For breakfast, yes, you want a lot of carbs. 100g of carbs is a little much though. Jelly is just sugar, eliminate it from your diet. Peanut butter is good, though. Aim for 60-80g of complex carbs here. Get some oatmeal the next time you go shopping (not prepackaged).

For lunch, you're probably getting another 100+g carbs in. Get rid of the Powerbar here and make a ham/turkey and cheese sandwich with lettuce or something with no mayo. Add veggies.

Fruits are a good thing, but complex carbs and protein are needed at dinner time. You can't be afraid of eating if you're trying to gain mass.

And as AJP said, eat 6+ times a day. So add some healthy snacks (around 400-500 calories) with a good deal of protein in them (30g+ each snack)!

Your workout also needs work. You're really not working your triceps at all, which are the largest muscles in your arms. Look around here for some sample workout routines.

Good luck.
 
Last edited:
I am scrapping my routine actually and going to do mainly compound workouts.

I plan on doing:

- Dumbbell rows
- Lunges (Mainly front and sometimes back)
- Deadlifts
- Pushups & Dips
- Overhead Presses
- Upright rows

If there is others anyone suggests, please do.

It is very hard to decide if I want to gain mass or lose weight, because there is still a layer of skin hiding my abs and pretty much hiding alot of my definition. If I concentrate on gaining mass will my body build into definition, or do I still need to lose some more weight before I start gaining.

And do you have anything that you recommend for those healthy snacks? 30g of protein per snack? Wow, are you talking about those disgusting protein bars with the horrid taste? Or is there some secret snack out there that is edible enough to bear.
 
Iwillgetripped said:
I am scrapping my routine actually and going to do mainly compound workouts.

I plan on doing:

- Dumbbell rows
- Lunges (Mainly front and sometimes back)
- Deadlifts
- Pushups & Dips
- Overhead Presses
- Upright rows

If there is others anyone suggests, please do.

It is very hard to decide if I want to gain mass or lose weight, because there is still a layer of skin hiding my abs and pretty much hiding alot of my definition. If I concentrate on gaining mass will my body build into definition, or do I still need to lose some more weight before I start gaining.

And do you have anything that you recommend for those healthy snacks? 30g of protein per snack? Wow, are you talking about those disgusting protein bars with the horrid taste? Or is there some secret snack out there that is edible enough to bear.
Click to expand...

Yeah it'd be much better to focus on compound lifts. Try to get your protein intake from regular food. Lean meats, fish, chicken, turkey, dairy products..cottage cheese, milk, plain yogurt, eggs, list goes on.
 
Sounds good. Prepackaged oatmeal? I like quaker oats, but that is packaged.

Do you mean to get oatmeal from open bins where I scoop it out?

I will probably get some non fat milk (just non fat milk, not skim milk) or try out that cottage cheese.


About my new compound workouts.

1) When I do deadlifts, I don't feel much stress anywhere, is it supposed to be a casual workout or am I doing something wrong? I do feel some stress in my legs when I stiff it up for the deadlifts, but not much anywhere else.

2) Do dumbbell rows really work the biceps just as good as curls? Or should I throw in some curls to help my biceps because right now my new workout is working my triceps big time.
 
Iwillgetripped said:
Sounds good. Prepackaged oatmeal? I like quaker oats, but that is packaged.

Do you mean to get oatmeal from open bins where I scoop it out?

I will probably get some non fat milk (just non fat milk, not skim milk) or try out that cottage cheese.


About my new compound workouts.

1) When I do deadlifts, I don't feel much stress anywhere, is it supposed to be a casual workout or am I doing something wrong? I do feel some stress in my legs when I stiff it up for the deadlifts, but not much anywhere else.

2) Do dumbbell rows really work the biceps just as good as curls? Or should I throw in some curls to help my biceps because right now my new workout is working my triceps big time.
Click to expand...

1. You may be doing the deadlifts wrong, you should feel it in your back and lower back, and if you're doing stiff legged deadlifts you should feel it quite a bit in your hams as well.

2. DB rows indirectly work your biceps, your biceps are pulled and are the secondary group that is worked. It's fine to throw in some curls, just make sure to put them at the end of your workout after the compound lifts.
 
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