Getting more serious

[AirWick]

I've been lifting for a about 2 months now, and am deciding to get more serious. I am very interested in learning about proper diet, and started keeping a food journal logging everything I eat and the amount of calories, protein, carbs, and fat in those foods.

I am 21 years old, 5'6" and weigh 150 lbs. A typical day day looks like this:

Breakfast
- 3 eggs
- Bagel
- 1 cup cereal
- 1 cup 2% milk

Lunch
- Grilled chicken
- 2 pieces whole wheat bread
- Pasta/sauce or rice

Dinner
- Grilled Chicken or steak
- Mashed potatoes or rice/gravy
- 2 pieces wheat bread

Snacks consist of one of the following, between meals
- Cliff bar
- PB&J on wheat
- Fiber one bar
- Apple or banana

I use FitDay software to log these foods, and according to it I recieve around on average 3,458 calories a day. 146 grams of fat (37%), 363 grams of carbs (42%), and 183 grams of protein (22%).

The only supplements I take currently are OptiMen multivitamin and ZMA before bed.

I go to the gym monday through friday, working a different muscle group every day giving a full week of rest to rework the same group. I am also logging my workouts, and have becoming a lot stronger since I have started. I just wanted to make sure this diet would not be holding me back. My goals are to gain muscle and get stronger, while minimizing fat gain.

[petvan]

how bout some veggies ;-) Body needs greens!

Pete

[smuhhh]

Originally Posted by petvan

how bout some veggies ;-) Body needs greens!

Pete

Yeah, where are the fruits and veggies?

[jbivens]

What are your goals? At 5'6" 150, 3,500 calories a day is ALOT. Are you bulking? If you are looking to add muscle you have the right concept - eat lots of food. lift lots of weight - but the macros may need some adjustment. Increase that protein intake. Decrease your fats and carbs a bit. Your between meal snacks contain very little protein. Your breakfast also contains very little protein. I would add in a few eggwhites to the breakfast to go along with the eggs and take out that bagel. Or replace it with plain oatmeal. Get rid of one of the bars (Clif of Fiber One) and get a protein source in there - whey shake, chicken, tuna. Maybe switch out the PB&J for a tuna sandwich.

Good luck

[AirWick]

Originally Posted by jbivens

What are your goals? At 5'6" 150, 3,500 calories a day is ALOT. Are you bulking? If you are looking to add muscle you have the right concept - eat lots of food. lift lots of weight - but the macros may need some adjustment. Increase that protein intake. Decrease your fats and carbs a bit. Your between meal snacks contain very little protein. Your breakfast also contains very little protein. I would add in a few eggwhites to the breakfast to go along with the eggs and take out that bagel. Or replace it with plain oatmeal. Get rid of one of the bars (Clif of Fiber One) and get a protein source in there - whey shake, chicken, tuna. Maybe switch out the PB&J for a tuna sandwich.

Good luck

What would be a ideal amount of calories to intake a day to build muscle and minimize fat gain? I have a mandatory 2 mile run (typically) three days a week and weight lift in the afternoons. Also what is a good f/c/p percentage I should aim for?

Also, the Clif Bar is a all natural protein bar which has around 11 grams per bar. Is this a good amount for a snack, or should I am for more?


Sorry for all the questions, I just want to get my diet nailed down and started with little knowledge of how to do so. I'm slowly learning.

[FatLenny]

Originally Posted by smuhhh

Yeah, where are the fruits and veggies?

Hey! There is an 'Apple or Banana' on there...