Diet Suggestions

gxb101 said:

Hi Everyone,
I've been working out for about a year now and have seen some good
results - gained about 16 pounds and am pretty sure
most of it is muscle (which is always a plus). I am now stuck at 171
pounds and am trying to continue to gain some more
muscle while keeping my body fat somewhat constant. My typical diet is
below - I was hoping some of you can comment on it and let me know what
you think. What changes, if any, do I need to make in order to continue
my muscle gains? Thanks

7:00 am - Shake with Soy Milk, Blueberries, Banana, and 25g Protein
Powder
8:30 am - Instant Oatmeal with scoop of Peanut Butter
10:00 am - One Tri-O-Plex Bar
11:45 am - Turkey Breast on Whole Wheat with Dijon Mustard, Handful of
Soy Crisps, and 12oz brewed Green Tea
1:00 pm - Granny Smith Apple
2:00 pm - Red Grapes
3:00 pm - Fat Free Yogurt
3:45 pm - Granola Bar
4:45 pm - Workout
6:15 pm - 1 Myoplex Lite Drink
7:30 pm - Fish/Chicken, Whole Wheat Cous-Cous, Green Veggie (Spinach,
String Bean, etc)
10:30 pm - Shake with 25g Zero carb Protein Powder made with water

Milk & cookies. Oatmeal raisin are good.

Add a glass of milk to the granola bar (which is essentially a cookie.)

You could use some more EFAs. Add some nut or seed or fish oils in
there somewhere.

By the way, it's pretty easy to microwave rolled oats instead of using
the instant [censored]. The trick is to microwave it on 50% power for 5
minutes.

Dally

gxb101 said:

Hi Everyone,
I've been working out for about a year now and have seen some good
results - gained about 16 pounds and am pretty sure
most of it is muscle (which is always a plus). I am now stuck at 171
pounds and am trying to continue to gain some more
muscle while keeping my body fat somewhat constant.

Take those foods and plunk them into an online tracker like FitDay.
http://www.fitday.com Thats the only way you will know if you are
eating enough calories. If you are 'stuck' at a certain weight, it
means your body has adapted to the fuel you are feeding it. Might want
to try zigzagging your calories and or upping them a slight 500 more a
day. Try a food tracking site like FitDay http://www.fitday.com to see
exactly what your daily intake is. It will also give you a nutrient
breakdown so you can see where you need to make improvements.
Just at a glance, I think you could be eating less fruit and or add in
some denser complex carb choices, along with more vegetables.
When I look at your listing it appears to be more for someone trying to
lose weight than for someone who wants to have a surplus of calories to
gain weight. As dally suggested, more good fats would be an excellant
addition too.

joanne

joanne said:

gxb101 said:

Hi Everyone,
I've been working out for about a year now and have seen some good
results - gained about 16 pounds and am pretty sure
most of it is muscle (which is always a plus). I am now stuck at 171
pounds and am trying to continue to gain some more
muscle while keeping my body fat somewhat constant.

Take those foods and plunk them into an online tracker like FitDay.
http://www.fitday.com Thats the only way you will know if you are
eating enough calories. If you are 'stuck' at a certain weight, it
means your body has adapted to the fuel you are feeding it.

More likely to the type of training program and the amount of
resistance.

Man, is this guy motivated? I am really impressed with people like this
who are so dedicated about bodybuilding. I wish I could be too.