Ok... first off. I don't know how many calories I consume within the day, but I am guessing it is around 2,400 - 3,000kcals. I don't record my food down to the calories for some personal reasons, but I do try and keep what I ate written down so I can get an idea. Also... I am in college, so it is a little hard to eat very clean, and as my brother (who doesn't care about what he eats) does all the shopping, I just eat what I can get out of it. I do buy one thing, which is "Bob's Red Mill 8-grain" oatmeal, so at least I have something clean . I am also a Vegetarian (lacto-ovo) for religious reasons, so that won't change either. Here it is:

B - Big bowl of dry cereal (Honey Comb, Mother's brand Cocoa Puffs, and Kix), Bowl of Bob's Red Mill Oatmeal and an Alternative Bagel (8 gram Pro, 8 Gram Fib, 110 calories) with fat-free cream cheese.

S - A HUGE bowl of watermelon, honeydew/canteloupe, strawberries, blueberries and raspberries.

L - Big salad with Romaine lettace, Broccoli, Carrots and Snap peas covered in nautral no salt salsa. 2 Van's proten/fiber waffles (158 calories for both, 5 grams protein/fiber) with sugar free syrup (Monin). 2 small 50 calorie tortillas with a little natural PB.

S - 60 calories of eggbeaters nuked and put in 2 slices of 5 gram fiber bread (40 calories each) with some natural ketchup and some reduced salt pickles (flavor).

D - Block of Tofu (28 grams of Protein, 120 calories) with some garlic powder, a Banana, another 50 calorie tortilla (plain).

I also drink a bunch of water throughout the day, take a B12 complex and a multi, drink about 40 oz of green tea a day (loose Sencha) and maybe have some coffee in the morning.

So... can anyone tell me what they think? I know I need to take the sugar cereal out, so I am going to start on that and just eat more oats in place. Also... here are my stats:

5'10
135 - 140 pounds
Male
18

I guess I should be bulking right now as everyone says I am really cut looking, but small as shit (See my abs, veins, cut chin, thigh muscles, etc..).

How many calories do you guys think this is and how does it look? I do lift, I ride my bike everywhere, and I also do A LOT of Capoeira (Martial arts) every day. I am probably working out 2-5 hours a day depending on what day it is.

Thanks for any and all help.

By the way: I have been trying to put on weight for some time now, and I started at 110... so I have done some good. My goals are just to get a little more LBM on so I do better in Capoeira, so i'm not looking to get really into body building. More of just a helping hand for my Capoeira.

For starters, you hardly have any protein in your diet at all. It's hard for a vegetarian to get in his or her protein, but plenty of people do. Search through the forum for threads on vegetarian diets, as we've helped plenty of people with this.

For the record, what are you trying to accomplish with your diet?

For the record, what are you trying to accomplish with your diet?

"My goals are just to get a little more LBM on so I do better in Capoeira, so i'm not looking to get really into body building. More of just a helping hand for my Capoeira."

You know... just get to a place where I see actual muscle in the mirror, and can be effective at Capoeira.

And to fastGTX: Yea I know. I talked to another person, and they told me to add about 12 eggs in place of the cereal in the morning. Also they said to use 6 TBSP of the FF cream cheese for a little more protein.

Does this sound about right?

Yup bulk....an 18 yr old Male will never have more anabolic potential than you'll have now.

Capoeira is a martial art right? Bulk isn't probably what you'll be after, power and speed will benefit you more and you should do a fitness routine that captilizes on that.... ie: the traditional 3 or 4 day split (3x10) isn't probably what you're after.

And to fastGTX: Yea I know. I talked to another person, and they told me to add about 12 eggs in place of the cereal in the morning. Also they said to use 6 TBSP of the FF cream cheese for a little more protein.

Does this sound about right?
12 whole eggs in one meal? No don't do that. :) At your size probably try out 2-3 whole eggs, but then have 3-4 egg whites. You can get them in liquid form so you don't have to waste egg yolks every morning (makes it really easier too). You could do this a couple of times a day perhaps, but I wouldn't have 12 whole eggs in one meal personally.

I don't know about cream cheese, I don't eat it (but it tastes darn good lol). What about cottage cheese?

What about a ribeye? Just kidding. ;) :D

Do you eat fish? I've heard of some vegetarians who eat fish (I guess it's called "Pescetarian?"). Anyway if you do the doors of opportunity for protein just blew wide open (I'm assuming you don't though or you would have mentioned it).

I'd also look into a protein blend powder if I were you - I believe Nitrean (At Large Nutrition) would fit into your requirements. It's a good product I (and many others) use daily.

12 whole eggs in one meal? No don't do that. :) At your size probably try out 2-3 whole eggs, but then have 3-4 egg whites. You can get them in liquid form so you don't have to waste egg yolks every morning (makes it really easier too). You could do this a couple of times a day perhaps, but I wouldn't have 12 whole eggs in one meal personally.

I don't know about cream cheese, I don't eat it (but it tastes darn good lol). What about cottage cheese?

What about a ribeye? Just kidding. ;) :D

Do you eat fish? I've heard of some vegetarians who eat fish (I guess it's called "Pescetarian?"). Anyway if you do the doors of opportunity for protein just blew wide open (I'm assuming you don't though or you would have mentioned it).

I'd also look into a protein blend powder if I were you - I believe Nitrean (At Large Nutrition) would fit into your requirements. It's a good product I (and many others) use daily.

Nice advice :). I do actually have the liquid form of eggs, which are pasteurized, so I can load those up. Also... I don't eat fish :(.

I have also been told that protein powder would be good, and someone said to order off of Bodybuilding.com, so I might look into that.

Does everyone think my calories are right? Because, unless I am wrong, calories are what build muscle th most. Am I too high, low, just right, etc..?

Thanks everyone :).

Nice advice :). I do actually have the liquid form of eggs, which are pasteurized, so I can load those up. Also... I don't eat fish :(.

I have also been told that protein powder would be good, and someone said to order off of Bodybuilding.com, so I might look into that.

Does everyone think my calories are right? Because, unless I am wrong, calories are what build muscle th most. Am I too high, low, just right, etc..?

Thanks everyone :).

Yes. And No.
Excess calories....help gain weight and pack on mass....you don't grow unless you eat. However, if you aren't training intensely (or you aren't training at all and simply eating in excess of daily needs, then no....most of those excess cals will go into storage (fat). There's a limit to how many extra cals will go into muscle growth and repair (so you have to gauge how much fat you want to take on). The only way to increase musclular size is to tear it down (weight training of some sort) which forces hypertrophy to deal with the added daily stress on your skeletal tissue.


As to cals well add it all up (use www.fitday.com or www.nutridiary.com) ....

here's the rule of thumb

Cutting - 10-13 cals per lb of bodyweight
Maintain: 13-15 cals per lb of bodyweight
Bulk: 15-18 cals per lb of bodyweight

Personally I'd be surprised if everything you listed works out to 1500 cals....it really looks like you're eating too little and for a 5'10 male, trust me 140 is light....I've been there at 138lbs.....it's WAY too light....currently I'm up 10lbs and not even close to my future target weight (and that's taken a good 4 months or so). Really plan on adding lean mass.....more potatoes, rice and pasta would help (preferrably, sweet potato, brown rice and whole wheat pasta). Don't forget beans (chickpeas, kidney, black beans, romano...etc...)

Cream cheese is not ideal as a protein source...the ones I've seen....you'll probably find more protein in yogurt FYI. Cottage Cheese is an excellent source....have it as often as you like in a day. Cottage Cheese mixed with some whey protein would be a great idea.

I see very little or next to no fat in your diet....add 6-8g of fish oils and say 1TB of olive oil and 1/2 avocado to your daily meal(nuts or nut butters are a good addition as well...just go easy on this as they are calorie dense) ....limit your saturated fat though.

Yes. And No.
Excess calories....help gain weight and pack on mass....you don't grow unless you eat. However, if you aren't training intensely (or you aren't training at all and simply eating in excess of daily needs, then no....most of those excess cals will go into storage (fat). There's a limit to how many extra cals will go into muscle growth and repair (so you have to gauge how much fat you want to take on). The only way to increase musclular size is to tear it down (weight training of some sort) which forces hypertrophy to deal with the added daily stress on your skeletal tissue.


As to cals well add it all up (use www.fitday.com or www.nutridiary.com) ....

here's the rule of thumb

Cutting - 10-13 cals per lb of bodyweight
Maintain: 13-15 cals per lb of bodyweight
Bulk: 15-18 cals per lb of bodyweight

Personally I'd be surprised if everything you listed works out to 1500 cals....it really looks like you're eating too little and for a 5'10 male, trust me 140 is light....I've been there at 138lbs.....it's WAY too light....currently I'm up 10lbs and not even close to my future target weight (and that's taken a good 4 months or so). Really plan on adding lean mass.....more potatoes, rice and pasta would help (preferrably, sweet potato, brown rice and whole wheat pasta). Don't forget beans (chickpeas, kidney, black beans, romano...etc...)

Cream cheese is not ideal as a protein source...the ones I've seen....you'll probably find more protein in yogurt FYI. Cottage Cheese is an excellent source....have it as often as you like in a day. Cottage Cheese mixed with some whey protein would be a great idea.

I see very little or next to no fat in your diet....add 6-8g of fish oils and say 1TB of olive oil and 1/2 avocado to your daily meal(nuts or nut butters are a good addition as well...just go easy on this as they are calorie dense) ....limit your saturated fat though.


I see. I am training though. I currently do about 2-3 hours of Capoeira everyday, and sometimes 5 hours straight on Fridays (when we spar). I also ride my bike everywhere (no car), but don't really know how many miles. I also weight train every other day (M,W,F,S) for about an hour. So here it is all put together:

M - 2 hours Capoeira, bike commuting and weight training.
T - 2 hours Capoeira (includes abs), bike commuting
W - 2 Hours Capoeira, bike, weights.
Th - 2 Hours Capoeira (abs also), bike.
Fri - 2-5 hours Capoeira (depending), bike, weights.
Sat - 2 hours Capoeira (abs added)
Sun - 2 Hours Capoeira, bike, weights.

So I am getting exercise. I don't know if it is enough or not, but I work up quite a sweat heh :).

What do you guys think?

EXACTLY....for all that activity you are probably barely meeting the energy requirements of the activities let alone add any muscle to your frame. Add it up, your calories are likely pretty low to meet your current energy needs.

I see. I am training though. I currently do about 2-3 hours of Capoeira everyday, and sometimes 5 hours straight on Fridays (when we spar). I also ride my bike everywhere (no car), but don't really know how many miles. I also weight train every other day (M,W,F,S) for about an hour. So here it is all put together:

M - 2 hours Capoeira, bike commuting and weight training.
T - 2 hours Capoeira (includes abs), bike commuting
W - 2 Hours Capoeira, bike, weights.
Th - 2 Hours Capoeira (abs also), bike.
Fri - 2-5 hours Capoeira (depending), bike, weights.
Sat - 2 hours Capoeira (abs added)
Sun - 2 Hours Capoeira, bike, weights.

So I am getting exercise. I don't know if it is enough or not, but I work up quite a sweat heh :).

What do you guys think?

In addition to what 1Fast said, add veggies to your diet. I am a vegetarian, and at times i can miss out on veggies. Beans (chick peas, black, pinto etc) and chick peas are awesome sources of protein and fiber.
soy is not the best choice but we vegetarians can't help it. try adding veggie burgers, tempeh, meatless meats to your diet. However, don't make soy a big part of diet.

Incidentally, a friend of mine follows the 12 eggs in 1 meal diet. He lifts regularly and has a decent physique (~15 % bf). He consumes 12 eggs and a half gallon of milk everyday.

Hemang.


12 whole eggs in one meal? No don't do that. :) At your size probably try out 2-3 whole eggs, but then have 3-4 egg whites. You can get them in liquid form so you don't have to waste egg yolks every morning (makes it really easier too). You could do this a couple of times a day perhaps, but I wouldn't have 12 whole eggs in one meal personally.

I'd also look into a protein blend powder if I were you - I believe Nitrean (At Large Nutrition) would fit into your requirements. It's a good product I (and many others) use daily.

I've got no problem with the idea of eating 12 eggs, just make sure they are high quality eggs from pasture fed chickens. Yes, they can be found.

organic eggs from hens allowed to feed on insects and green plants can contain omega-6 and omega-3 fatty acids in the beneficial ratio of approximately one-to-one; but commercial supermarket eggs can contain as much as nineteen times more omega-6 than omega-3!

http://www.mercola.com/2002/aug/21/saturated_fat2.htm

Traditional weight training is not the only way to build muscle. Any anaroebic exercise will do that. I'm guessing that includes Capoeira.

Whatever. 12 eggs in one sitting is not as good as, for example, 6 here and 6 a few hours later. With such limited protein choices, it would be wise to spread out what few options you have rather than just having one big protein meal per day. He could have a few scrambled at breakfast, then a few hard boiled during a snack, etc.

Truthfully I think 12 per day regardless of timing is a stupid idea unless you're really trying to bulk but also getting in more variety of foods. Relying on this as your only protein source is a poor idea. If you're going to go through the trouble of being a vegetarian you owe it to yourself to research your butt off and figure out how to get in various nutrients, protein and others.

EXACTLY....for all that activity you are probably barely meeting the energy requirements of the activities let alone add any muscle to your frame. Add it up, your calories are likely pretty low to meet your current energy needs.
I agree. That's a boat load of activity and therefore, I believe, a higher calorie amount would be called for.

I would hazard a guess, that since he cant eat fish, that fish oil supplements are out of the question.

So try some udo's oil for those healthy fats.

When you eat your big salad, toss in a couple hard boiled eggs. If you can eat dairy, and it sounds like you can, then go to town. With your age and activity level, you can eat like almost no one else on this forum I bet :)

Non fat yogourt, cottage cheese, low fat mozza, skim milk, PROTEIN POWDER!

Also, like the other poster above said, don't overlook foods like canned beans.

hth

Whatever. 12 eggs in one sitting is not as good as, for example, 6 here and 6 a few hours later. With such limited protein choices, it would be wise to spread out what few options you have rather than just having one big protein meal per day. He could have a few scrambled at breakfast, then a few hard boiled during a snack, etc.

Truthfully I think 12 per day regardless of timing is a stupid idea unless you're really trying to bulk but also getting in more variety of foods. Relying on this as your only protein source is a poor idea. If you're going to go through the trouble of being a vegetarian you owe it to yourself to research your butt off and figure out how to get in various nutrients, protein and others.

All good points. Especially the spread out the 12 eggs. That's like 1000cals and 84 grams protein. A real strongman would have no prob with that, but us mere mortals? 12 per day spread out isn't really that stupid though, if IF IF they are the good eggs I described above. They are an awesome food. You'd probably get really sick of eggs though.

Honestly I don't think there is a better protein source for a vegetarian than eggs.

Honestly I don't think there is a better protein source for a vegetarian than eggs.
I do. Steak.

(JOKE!!!!!!)

All good points. Especially the spread out the 12 eggs. That's like 1000cals and 84 grams protein. A real strongman would have no prob with that, but us mere mortals? 12 per day spread out isn't really that stupid though, if IF IF they are the good eggs I described above. They are an awesome food. You'd probably get really sick of eggs though.
I think eggs are a great food too, no doubt about it. The thing is I think relying on ANY food as the ONLY protein (or carb or fat or whatever) source in one's diet is a stupid idea. You don't just want a variety of foods for sanity; one would be missing out on so many things by being so limited in variety.

What Gordo said.

I think your calorie estimates are low. Your sample diet looks less than 1500 calories, which is less than what you need for maintenance. You need to eat more if you want to put on muscle.

BEANS!
NUTS!
I don't usually recommend protein powder, but in your case, I think it would be helpful.

Instead of your sugary cereal, try a protein pancake - Mix two egg whites with 1/4 C cottage cheese or tofu, a scoop of protein powder, and half a cup of oats. Add cinnamon and sweetener if you like. Fry it like a pancake.

Your fruit snack sounds yummy, but fruit is very low in calories. Add some almonds or roasted soy nuts here. Maybe even some yogurt too.

Thanks everyone for your replies :). I was at Thanksgiving of course, so thats why it took me while to reply back, but loads of info built up and that is awesome. I see a lot of you are telling me I have low calories, so I will make sure to build those up. I weighed myself at the hotel I was at on a doctor's scale, and I came in at 143 with clothes on. So I guess I am getting some good weight on :D. I still fit in all my pants I wore when I was 110, without much change in tightness, so does that mean I gained some muscle? (everyone at the reuinion also said I looked a lot more buff... swoon :)).

Thanks everyone for your help :). I will make sure to get in enough protein at every meal, and some more calories.

Cheers.