need help with nutrition

[emelec]

well ive been on and off lifting for about 1 year now i have wasted money on a gym membership but now i stopped being stubborn and have started EFFORT'S where to start thread. but now the hard part is nutrition. im 6 ft 163lbs and id guess my bf is 14 - 16%.

this is my daily intake

8 am 6 microwaveable pancakes and a glass of water mixed with 3 scoops of protein

11pm 4 perdue microwaveable chicken breast cutlets 10 g of protein each

2pm 2 lean pockets ham and cheese 20 g of protein each

5pm apple and PWO shake of 3 scoops of whey protein

6 pm i need help on what to eat at this time

8 pm sirloin steak and brown rice

10pm = cottage cheese

ill probably go to sleep at 11 or 12 depending on my classes that day.
i hope to gain 20 lbs of muscle by the end of the year and be at 8 - 10% bf.

and results of my max testing were imo opinion pretty bad :nono:
before i was ****y cause my 3 big lifts were in the 200s but with bad form and not going all the way down. now im using proper form and my results on the squat was 150 my bench is 110 and my deadlift is 205. id like to be in the 300s by 2008.

 

[Warboss Alex]

Okay, gaining 20lbs and losing 6% bodyfat in four months isn't going to happen. That's a year-long project, probably longer depending on your genetics. Achievable for nearly everyone but only with the right amount of patience and consistency.

At your current weight I'd focus on gaining some muscle, doing lifts with proper technique and keeping your bodyfat under control with cardio and carb manipulation. Your diet is pretty bad, lots of processed junk in there.

How to do this will take a long time to explain, but basically:

Given you're at a high-ish bodyfat (well, high-ish for trainers, it's average for normal people) I'd have carbs in the first half of the day and post-workout only and make these 'tolerable' low GI carbs such as oats, brown rice, yams, low GI fruits - cut back on the bread and pasta for now. The rest of the day make it protein and greens and fats.

You must eat healthy, wholesome food choices (you'll find just by dropping the junk out of your diet you could lose a bit of fat): meat, poultry, fish, vegetables, fruit, wholegrain carbs (if you're a carb person ).. nothing that you take out of its packet and into the microwave.

Hydration according to your protein intake. I'd say 1.5g per lb protein (go with total BW in your case) as an absolute minimum (many people will say lower, I say make it even higher.. your choice). So that'd be at least a gallon of water a day.

Cardio must be done on your offdays.

For now focus on cleaning up the diet and learning form as you admit your technique is sloppy and then you can worry about counting calories and protein.

 

[emelec]

wow i wasnt expecting a detailed response like that thank you warboss but i have some questions. you said do cardio on my off days? which would be better hiit on my off days or 45 min walk in the morning with a weighted back pack i saw u recommend that in another thread and i liked the idea. alright well im going to head off to the supermarket tom then and get non processed foods. like a good sustitution 4 the microwaveable chicken would be the one that you cook? and maybe recommend some brands that give alot of protein in their meat, poultry, fish?

 

[Warboss Alex]

wow i wasnt expecting a detailed response like that thank you warboss but i have some questions. you said do cardio on my off days? which would be better hiit on my off days or 45 min walk in the morning with a weighted back pack i saw u recommend that in another thread and i liked the idea. alright well im going to head off to the supermarket tom then and get non processed foods. like a good sustitution 4 the microwaveable chicken would be the one that you cook? and maybe recommend some brands that give alot of protein in their meat, poultry, fish?

Detailed response.. ha. It's not even the tip of the iceberg.

As for your questions:
- I would keep it to weighted backpack walks in the morning (rotated with non-weighted walks until your work capacity comes up i.e. one day do a weighted walk, the next an ordinary walk)
- The 'brand' of meat doesn't really matter.. beef is beef regardless of the brand, the protein content will be the same. As long as you're buying non-processed foods (i.e. reformed turkey breast and **** like that) you should be fine.
- Don't forget eggs.

 

[emelec]

alright after practicing my form for a week i am going to give the nutrition another shot


8am 4 whole eggs with quark of cheese, and a bannana.

10 am can of tuna in wholemeal bread and a drink with 2 scoops of protein and grape fruit.

11 45 am turkey sandwich on wheat breadwith lettuce. and almonds.( i need something small and compact to fit in my bookbag since ill be in classes until 2)

2 30pm cottage cheese with almonds

3 30 ( workout)

5pm (post workout) 3 scoops of whey with water and an apple

6pm sirlion steak with brown rice and romaine lettuce and tomatoes

9pm (60g protein drink) or 3 scoops of whey.

i have tried to include protein healthy fats and greens in the above diet. please help me make any adjustments if needed. i just want to finally know that im eating right and it will be good enough for me to make as much gains as possible without getting fat.

 

[emelec]

mods please delete thread as i will ask any further questions in my new journal