am I getting enough calories, protein?

[Fastbird]

I am 5'6" and around 210. I am following a lifting routine for strength (and enjoying the weight loss as a side effect). I lift 5 days a week loosly following Jim's workout guide. I lift heavy and hard. My question is: am I getting a enough (quality) calories and protein to support muscle growth or am I starving my body?

Here is a typical daily diet for me:

8:00 bowl of raisin bran 1/2 cup with 1% milk
9:00 Yoplait yogurt (6oz)
10:45 2 scoops No-Xplode
11:30 Gym workout
12:45 1 scoop cellmass
1:00 2 scoop Syntha-6 in 1% milk
2:00 packet of oatmeal with glass of 1% milk
3:00 fruit (apple or banana)
6:00 chicken breast with brown rice, 1% milk
8:00 fruit (apple or banana)
9:00 2 scoop Syntha-6 in 1% milk

I figure this to be about 2300-2500 calories and around 135-150g protein intake...is this enough? I am trying to build muscle while lowering % body fat. So far it has been working. I have gone from 224 with 26% body fat to 210 with around 20% body fat so far. I just want to make sure I am getting the most I can from my workouts.

[Meta]

that diet is pretty horrible if you want to build muscle

almost all your protein is coming from syntha-6 (and some with milk)

you have some chicken once a day... that's it?

you need to eat meat... chicken, fish, beef... whatever... even some eggs

and you're not consuming enough grams of protein to build muscle anyways

you should be consuming AT LEAST 1 gram of protein per pound of body weight, but you're better off doing about 1.5 grams per pound of body weight...So you should be consuming two times as much you're consuming right now, maybe more... and you should be taking in more protein from solid food rather than powder

I can imagine how you would lose weight with that diet... and good job on losing some fat, but if you wanna build muscle you need to up the protein big time

[m3somorph]

Originally Posted by Fastbird

I am 5'6" and around 210. I am following a lifting routine for strength (and enjoying the weight loss as a side effect). I lift 5 days a week loosly following Jim's workout guide. I lift heavy and hard. My question is: am I getting a enough (quality) calories and protein to support muscle growth or am I starving my body?

Here is a typical daily diet for me:

8:00 bowl of raisin bran 1/2 cup with 1% milk
9:00 Yoplait yogurt (6oz)
10:45 2 scoops No-Xplode
11:30 Gym workout
12:45 1 scoop cellmass
1:00 2 scoop Syntha-6 in 1% milk
2:00 packet of oatmeal with glass of 1% milk
3:00 fruit (apple or banana)
6:00 chicken breast with brown rice, 1% milk
8:00 fruit (apple or banana)
9:00 2 scoop Syntha-6 in 1% milk

I figure this to be about 2300-2500 calories and around 135-150g protein intake...is this enough? I am trying to build muscle while lowering % body fat. So far it has been working. I have gone from 224 with 26% body fat to 210 with around 20% body fat so far. I just want to make sure I am getting the most I can from my workouts.

You are not getting enough whole foods, you are not getting enough carlories, you are not getting enough carbohydates and you are not getting enough protien. Use supplements to supplement what would otherwise be a healthy and balanced diet, not replace meals.

[Fastbird]

Thanks for the advice.

I will add more real food like chicken throughout the day.

[mitchcumstein]

That diet is awful. Every single meal needs to be scrapped with the exception of the chicken and brown rice.

[Fastbird]

Mitchcumstein, could you make some suggestions as to what should be eliminated and what should be added?

I know it is not "optimized" but I am seeing good progress by it. (by progress I mean body measurements, amount I can lift, and overall energy) However my diet previous to starting weight training was:

breakfast: hard roll with butter or bagel w/ cream cheese and can of soda
lunch: pizza or fast food with soda
dinner: usually pasta or something fried with soda.

Snacks consisted of vending machine goodies and soda.

I was drinking 5-6 cans of soda a day. Now it is only water and milk....about a gallon a day, but just water and some milk.


I appreciate all comments on this as I am a newbie and am experimenting with healthier foods. Once I have the diet structured, I have no problem with repetition....However I want to make sure I eating the RIGHT things over and over.

Thanks again guys.

[kovalaybolt17]

good job on the weight loss.. but yes more protein!

[lee thompson]

My son eats more than that! as above more real food mate! you cant live on shakes alone.

[lee thompson]

Originally Posted by m3somorph

You are not getting enough whole foods, you are not getting enough carlories, you are not getting enough carbohydates and you are not getting enough protien. Use supplements to supplement what would otherwise be a healthy and balanced diet, not replace meals.

Oh and +1.

[m3somorph]

Originally Posted by Fastbird

Thanks for the advice.

I will add more real food like chicken throughout the day.

Chicken is a good start. You'll want to include things like eggs, pasta, baked beans, red meat, fish, rolled oats, nuts and a big, dirty serving of fruit and vegetables if you're serious about making gains.