getting a diet plan together

[RedbullMedic]

ive heard of people paying people online to put together diet plans

im 24 years old, 132 lbs and have extreme trouble putting on weight i gained 20lbs in basic but then lost it at ait.

im trying to eat 6 eggs in the morning, Truemass for brunch, two cans of tuna for lunch with mayo, 1' long turkey and cheese around 4pm lift at 5pm fallowed by a whey shake, can of tuna and a bannana for dinner, and another Truemass around 9pm with another bananna? any ideas or suggestions i think i need more but i dont know what to eat, its so confussing, i need carbs, but what is the best for someone that has such a high matabolism i need the best bang for my meal. please help, i lift 4 times a week. im at 9.6 bf% right now at 132 lbs.

[Doug]

Originally Posted by RedbullMedic

ive heard of people paying people online to put together diet plans

im 24 years old, 132 lbs and have extreme trouble putting on weight i gained 20lbs in basic but then lost it at ait.

im trying to eat 6 eggs in the morning, Truemass for brunch, two cans of tuna for lunch with mayo, 1' long turkey and cheese around 4pm lift at 5pm fallowed by a whey shake, can of tuna and a bannana for dinner, and another Truemass around 9pm with another bananna? any ideas or suggestions i think i need more but i dont know what to eat, its so confussing, i need carbs, but what is the best for someone that has such a high matabolism i need the best bang for my meal. please help, i lift 4 times a week. im at 9.6 bf% right now at 132 lbs.

Hi, have a read of How to create a body building diet for help in construction of your meal plan.

[RedbullMedic]

thanks for that link doug, but i have read that and i im having trouble applying it to myself and what im scared of is that im wasting valuable time if my diet is not correct, i dont understand exactly what i need, it is good info but everyone builds differently, i only weigh 130 and i can probably have more fat, but i think i need more carbs as that article says, but how many, to the point that i sacrifice from other categories? since i started eating more im loosing weight, all it is doing is making my matabolism more active which is the devil, i cant afford to loose more weight, im trying to figure out the most carb packed foods, i dont care if its cardboard ill eat it to gain weight. im slowly learning by reading articles on here all day, but some contradict or sway to a certain side. this is why i probably just need to spend money (that i dont have) to get my diet right. doug u need some cash bud? anyways, if someone could work with me im starting to get it closer to what i need, eggs/toast when i wake, peanut butter/banana before work out, usually a 1' long sub tuna for lunch, i just need help with if im consuming enough per meal for my body, i haven't found anyone with my dimensions on this website yet. if you can recommend anyone i would be thankful. im just trying to be committed and not waste time. ill slowly pick up on the stuff on my own as i read over time. thanks

[Doug]

Originally Posted by RedbullMedic

thanks for that link doug, but i have read that and i im having trouble applying it to myself and what im scared of is that im wasting valuable time if my diet is not correct, i dont understand exactly what i need, it is good info but everyone builds differently, i only weigh 130 and i can probably have more fat, but i think i need more carbs as that article says, but how many, to the point that i sacrifice from other categories? since i started eating more im loosing weight, all it is doing is making my matabolism more active which is the devil, i cant afford to loose more weight, im trying to figure out the most carb packed foods, i dont care if its cardboard ill eat it to gain weight. im slowly learning by reading articles on here all day, but some contradict or sway to a certain side. this is why i probably just need to spend money (that i dont have) to get my diet right. doug u need some cash bud? anyways, if someone could work with me im starting to get it closer to what i need, eggs/toast when i wake, peanut butter/banana before work out, usually a 1' long sub tuna for lunch, i just need help with if im consuming enough per meal for my body, i haven't found anyone with my dimensions on this website yet. if you can recommend anyone i would be thankful. im just trying to be committed and not waste time. ill slowly pick up on the stuff on my own as i read over time. thanks

Have you used the site calculator for working out approx how many calories you require per day

[RedbullMedic]

it said i needed alil under 2600 according to moderate activity level, which i dont know if that is my category, the only exercise i do is lift 4 times a week, and then i sit and let the muscles repair with lots of water food and protein. im looking at if i copy the 2900 intake guide on the site, which i think your spose to add 500 anyways, so would the 2900 work for me with the little exercise besides lifting. that would break down to 36 grams of protein and 60 carbs with 13g of fat, but im very skinny with high matab. so should i switch it to more carbs instead of 30/50/20? sorry for the bother doug, im going to be dedicated with this though and it will help me with my military work, your a good guy much appreciation .

[Doug]

Originally Posted by RedbullMedic

it said i needed alil under 2600 according to moderate activity level, which i dont know if that is my category, the only exercise i do is lift 4 times a week, and then i sit and let the muscles repair with lots of water food and protein. im looking at if i copy the 2900 intake guide on the site, which i think your spose to add 500 anyways, so would the 2900 work for me with the little exercise besides lifting. that would break down to 36 grams of protein and 60 carbs with 13g of fat, but im very skinny with high matab. so should i switch it to more carbs instead of 30/50/20? sorry for the bother doug, im going to be dedicated with this though and it will help me with my military work, your a good guy much appreciation .

Hi mate, once you have got yourself on the 2900 calories per day you then monitor how that diet suits your body, if your not putting on 1lb per week you have to increase calorie levels the following week by 500 calories per day. Stick that for a week and if there is no weight increase then the next week increase calories further and continue like that until you are putting on 1lb per week, every 5lb of an increase of body weight requires a recalculation of calorie intake.

Have you read the article What Body Type Are You with regards to training/diet/lifestyle etc

You can use high calorie weight gainers to obtain more calories if you are having a job getting enough food in

[RedbullMedic]

sweet, im still not sure im on the edge of the first two catigories ill get other peoples opinions around my area, thats good stuff though, thinking ill have to change up my work out, and ill keep my gains updated, thanks so much

have some rep

[Doug]

Originally Posted by RedbullMedic

sweet, im still not sure im on the edge of the first two catigories ill get other peoples opinions around my area, thats good stuff though, thinking ill have to change up my work out, and ill keep my gains updated, thanks so much

have some rep

Anything your not sure of, or have any questions just post them up

[KevinK]

can you out train your body type, doug? i'm pretty sure i'm an ectomorph or the skinniest kind, but i strive to be bigger? is this possible?

[Brenden061]

apparently you haven't discovered brown rice yet.