Please review diet

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posted by C.B.

I am looking to gain weight in muscle only but not gain body fat. I think i have a good diet. plz review and critige.

7:30- 1 package oatmeal w/ 2 tablespoons flaxseed, 6 oz tuna, banana, 150 cal protein bar.
8:30- workout
9:30- 2 scoops muscle milk, 1 scoop whey, 1 cup milk skim
12:00- turkey sandwhich on ww, half banana, 2 tablespoons pb, half a yogurt fat free, 100 calories of tuna.
2:30- Grilled chicken salad. 110 calories chicken. 2 egg whites, 150 cal protein bar.
5:30- 6 oz chicken breast, 2 egg whites, 30 cal fat free cheese, boca burger plain no bun, pria bar.
8:00- 1 scoop whey, 1 egg white in 1 cup milk skim.
10:00- 1/2 cup cottage cheese.

Thank you soo much for looking this over. ill take any advice possible.

posted by Smallguy

how much do u weigh

looks clean though

posted by shortz

First, get rid of the protein bars if you can. Most of them are junk and they aren't worth it.

Second, watch your fat sources being put together with your carb sources. When going for just lean gains, that is a no-no.

In order to comment further, it would be a big hepl to find out your weight.

posted by C.B.

i weight 145 give or take a few 16 yrs old and 5'8. and the protein bars arent really protein bars. there south beach diet bars but yeah they probably still are junk. what do you suggest i substitute them with?? and what do you mean about watching my fat sources being put together with my carb sources??

posted by eric89

move your banana to post workout since you are having 2 tbsp. of flax with breakfast. simple sugar and fat are not a great mix when going for lean gains.

posted by eric89

also I would just focus on protein ( as far as counting goes). eat your protien then eat carbs or fat after. Don't worry a lot about, it. I realize that you dont want to get fat, but if you eat more you will get bigger faster. Then once u r bigger you can diet down and be ripped.

The diet look good however. I only say the other things because it is easier to cut fat once you are at a higher body weight do to the extra muscle being carried.

I am not saying become a fat ass, but eat large amounts of clean food and then eat cheat on a meal or two every 1-2 weeks to keep your sanity.

It takes years to gain extreme musculature, but only 3-4 months to diet the fat off.

eat clean and do some cardio to keep lean. I believe it is easier for a man to gain musclewhen he is taking in 4000cals. and doing cardio. then if he took in 3000cals and didn't do cardio.

posted by C.B.

thanks a lot guys. you helped me out a lot.

posted by C.B.

the thing is i ride bmx, and right now im #3 in the nation, and i dont really have an off season to bulk up or anything so i cant really put on too much unwanted weight so even if i can just very slowly but gradually gain nothing but muscle that would be fine. and how many grams of fat should i be getting a day to stay lean? im getting probably around 60-70 right now mostly things like flax and PB

posted by eric89

the fat intake is individual. I would say 15% of your total cals. if you are going to add everything up. With intense riding like bmx just make sure u take sufficent protein in to recover

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