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Post by hardhitter on Mar 5, 2005 1:52:08 GMT -5
Hey ok well im a runningback and im trying to increase my weight for football with the least possible fat gain possible. im 5"9 178lbs trying to get up to 200
I lift 3-4 days a week and have track 4 days a week which is pretty easy and chill.
Heres a diet and was wondering how it looked.
Pre meal. 5:30 am- Can of beans, 2 fishoil pills, multi,oarnge.
During workout- all nautral performance maximum endurance drink and water
Post workout 7:30- Physique soy protein shake, 3 fishoils, container of yogurt, 4 egg whites
10:15-almonds and tuna sandwhich with olive oil and hot sauce.
12:45- Big turkey and ham sandwhich with jalopenos and lettuce.
3:20 Penut butter sandwhich. Carrots and celery
6:00- Brown rice,beans, and tuna.
9:00- 2tbs of pineapple cottage cheese and 1 fishoil.
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Post by Tim Wescott on Mar 5, 2005 7:38:56 GMT -5
Hey ok well im a runningback and im trying to increase my weight for football with the least possible fat gain possible. im 5"9 178lbs trying to get up to 200 I lift 3-4 days a week and have track 4 days a week which is pretty easy and chill. Heres a diet and was wondering how it looked. Pre meal. 5:30 am- Can of beans, 2 fishoil pills, multi,oarnge. During workout- all nautral performance maximum endurance drink and water Post workout 7:30- Physique soy protein shake, 3 fishoils, container of yogurt, 4 egg whites 10:15-almonds and tuna sandwhich with olive oil and hot sauce. 12:45- Big turkey and ham sandwhich with jalopenos and lettuce. 3:20 Penut butter sandwhich. Carrots and celery 6:00- Brown rice,beans, and tuna. 9:00- 2tbs of pineapple cottage cheese and 1 fishoil. Pre meal. 5:30 am=incomplete protein/eat 8-10 egg whites,with a couple of whole eggs thrown in,and a 1/2 cup or a cup of oatmeal with skim milk. During workout=water only Post workout 7:30= soy protein is garbage and you want no fats post-workout. Try 40-50 grams of whey,with some dextrose or white white rice,or a baked potato(plain) 10:15=this is OK,but eat some complex cabs.....ie.oatmeal would be good or a baked potato 12:45=Again,eat more complex cabs with vegetables or a salad on the side 3:20 =Not enough protein or calories,as is the case with most of your meals .If you want to gain weight you must eat more than this.Try a meal instead of a sandwich. Chicken or steak with yams and a salad would be better. 6:00=This would be better with beef as opposed to tuna.......you need calories to gain weight and tuna is very high in protein,but low in calories. 9:00=Again,this is more of a snack than a meal.....eat more. Protein source,carbs,and vegetables. You can also ingest more liquids to help you gain weight and eat more fruits too. Skim milk and lots of water. Working out plus running track is going to expend a lot of calories,and you will not gain a single pound if you are burning more cals than you are taking in...............in essence,you have to increase your food slowly until you are eating more food in the form of meals and protein shakes. Welcome to the board......glad to have you with us.  |
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Post by hardhitter on Mar 5, 2005 18:10:43 GMT -5
Thanks for the welcome man. And thanks for that post. What kinda of foods would u reccomend me incorpationg into some of the meals? And also i take this soy protein shake from shaklee and it was the number 1 approved protein shake in the world. Trust me its good stuff. Its biologically complete and it all disolves in ur body. They shaklee scientists spend alot on reasearch other rather then advertisment.
And with chicken? How long could i leave coocked chicken breasts in the fridge? I Need a meal that has alot of protein that u can make and leave in in the fride for later use.
Thanks alot/
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TaPo31
Novice Bodybuilder
Elite Member
Posts: 116
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Post by TaPo31 on Mar 6, 2005 1:36:13 GMT -5
Ok, I will try to put this nicely...that is some great info about the soy and what not, but simply put is that soy protein is estrogenic, something you don't really want if you are a guy. You would be MUCH MUCH better off going with a whey. Also, at your age, you need to eat a LOT to gain 22 lbs, especially with running track and what not. Just for an example, I will post one day of my diet. This isn't something to copy exactly as this has me losing bodyfat, but it will give you an idea of something you could use.
Preworkout: 30g whey/casein protein, 10 almonds
Postworkout: 45g whey, 40g maltodextrin
Meal 3: 6 oz chicken, 2/3c oatmeal
Meal 4: 6 oz chicken, 2/3c oatmeal
Meal 5: 6 oz chicken, 15 almonds
Meal 6: 10 egg whites, 6g fish oil
Meal 7: 10 egg whites, 6g fish oil
For you, I would recommend more whole foods like chicken and beef and a complex carb source with each meal..as Tim mentioned a sweet potato or brown rice or oatmeal would be best. Good luck and work hard.
Taylor
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Post by Troyster on Mar 9, 2005 11:51:09 GMT -5
Dump the soy.
AS for chicken breasts, I eat a good 3 lbs/day and my wife eats almost 2lbs... we cook chicken every two or three days... you can leave them in the fridge for 5 days but too much longer and they start tasting stale.
Eating to grow takes a lot of work and focus and planning ahead.
Use supplements AS supplements (i.e. shakes) -- they help to supplement your diet. They should not be the focus of one's diet.
I can't add to Tim's post, it's honestly almost word-for-word what I would have said and I agree completely.
Don't take his experience for granted :Thumbs Up:
T
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Post by sockrocker on Mar 9, 2005 17:17:28 GMT -5
soy's negative effects are way overstated, but i do agree that whey is a better choice...if you are seriously doing as much exercise as you say, then you are crazy undereating...and don't put too much stock into what shaklee says about their own products - in the end, it's all advertising
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Post by hardhitter on Mar 12, 2005 1:03:31 GMT -5
soy's negative effects are way overstated, but i do agree that whey is a better choice...if you are seriously doing as much exercise as you say, then you are crazy undereating...and don't put too much stock into what shaklee says about their own products - in the end, it's all advertising U know anything bout shaklee? Ya. I kinda wanna lose body fat too thoe. I was considering the zig zag diet. or eating hella on days when i lift and when i dont cut donw calories to like 1000-1600 |
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