Skip to main content
Kawirider743
Kawirider743 g chris mcewen
7 Post(s)
7 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2012
Posted

Hey everyone. My name is Chris. Currently serving in the Air-force and for the past 2 years, have taken a whole new turn on fitness/nutrition.

 

1) 25 Y/O

2) 6' tall

3) 160lb current

4) 9% Bodyfat

5) Build lean muscle

6) 2 years lifting

7) Daily calories right now 1950/day

8) 190P,200C,55F

9) No restrictions/injuries

 

Typical diet

Breakfast

1) 1 cup of oats

2) 2 eggs

3) 1 gold standard choclate malt protein scoop

 

Lunch

1) Banana

2) 2 eggs

3) 6oz grilled chicken

4) 3/4 cup brown rice

 

Dinner

1) Banana

2) english muffin 100% whole grain

3) 4oz of grilled chicken

4) 6oz ny style steak(Not commom but fit my macros)

 

Snacks

1) Gold standard cookies/cream

2) kellogs dark chocolate protein bar

3) orange

4) gold standard cookies/cream

5) greek yogurt

6) 14G whole natural almonds

 

Grand total for this day

1) 1999 calories 195C,53F,223P

 

First picture was from while I was in Afghanistan this past year and then now. Clealry I have cut up and all but now Im hitting a plateua. I dont want to gain a whole bunch of fat just to gain a little muscle. Im trying to do a very gradual gain. Thanks for all of your input everyone in advance.

 

Kawirider743
Kawirider743 g chris mcewen
7 Post(s)
7 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2012
Posted

Oh yeah. Im taking 5G of creatine,1 scoop of amino X bcaas, 2 fish oil capsules per day.

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Kawirider743

Hey everyone. My name is Chris. Currently serving in the Air-force and for the past 2 years, have taken a whole new turn on fitness/nutrition.

 

1) 25 Y/O

2) 6' tall

3) 160lb current

4) 9% Bodyfat

5) Build lean muscle

6) 2 years lifting

7) Daily calories right now 1950/day

8) 190P,200C,55F

9) No restrictions/injuries

 

Typical diet

Breakfast

1) 1 cup of oats

2) 2 eggs

3) 1 gold standard choclate malt protein scoop

 

Lunch

1) Banana

2) 2 eggs

3) 6oz grilled chicken

4) 3/4 cup brown rice

 

Dinner

1) Banana

2) english muffin 100% whole grain

3) 4oz of grilled chicken

4) 6oz ny style steak(Not commom but fit my macros)

 

Snacks

1) Gold standard cookies/cream

2) kellogs dark chocolate protein bar

3) orange

4) gold standard cookies/cream

5) greek yogurt

6) 14G whole natural almonds

 

Grand total for this day

1) 1999 calories 195C,53F,223P

 

First picture was from while I was in Afghanistan this past year and then now. Clealry I have cut up and all but now Im hitting a plateua. I dont want to gain a whole bunch of fat just to gain a little muscle. Im trying to do a very gradual gain. Thanks for all of your input everyone in advance.

 

Chris,

 

You look great. Awesome work and transformation! Also, thanks for your service to our country. As for your meal plan, everything looks good except:

 

1) English muffins are trash - regardless if they say 100% wholegrain they are not. It is still a processed flour carb. What they do is add some 100% wholegrain flour to the processed flour so they can put "100% wholegrain" on the label. It is a typical trick. Unless the label has 1 ingredient listed (100% whole grain) it is not. Better to eat more oats or have a sweet potatoe.

 

2) Except for the Greek Yogurt, Orange, and almonds, the rest of your snacks need to be eliminated. They are full of sugar. Whole fruit or nuts are the best snacks.

 

The spikes in insulin that these foods cause are counter to what you are trying to accomplish. They will de-rail all the other positive things you are doing to get leaner and build some lean mass. You are still young so the effects will be smaller but when you get to be my age they have a bigger impact. Kelloggs and all the other Big Food companies make trash food. They can "perfume the pig" all they want by using labels like "100% wholegrain" but it doesn't change the fact that it is processed food. Truly nutritious foods don't come in man-made packaging. Proper nutrition is something I am both passionate about and unforgiving - my attitude is nutritous food is so critical to health and fitness that you either eat properly 100% of the time or go home :-)

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Kawirider743
Kawirider743 g chris mcewen
7 Post(s)
7 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2012
Posted

Thanks you very much. Been really pushing myself and being diciplined with my food choices. Ill have to check on those muffins but im sure your right. Now for cereal, not everyday but every once in awhile is honey bunch of oats with almonds. Hows your veiw point on that and cereal in gerneral? Waste of time or is there a brand/kind that you recomend.

 

My diet while overseas consisted of the defac food which was really hard to eat healthy. Good thing they always had grilled chicken tho! But my calories there was on average, 2500-3100 and 312C 200P and about 100F. Once I got back to the states, my diet changed hugley and I lost 15lb's. What macro combination would you recomend me to slowly gain muscle. I know there might be some fat take on but I would like to be in the mid 170's in the end. Thank you again.

Kawirider743
Kawirider743 g chris mcewen
7 Post(s)
7 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2012
Posted

And I work nights as well. Usually around midnight till 0800 M-F. Have always wondered if my crazy sleep schedule is effecting my overall fitness goals. I get about 6-8 hours per night tho.

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Kawirider743

Thanks you very much. Been really pushing myself and being diciplined with my food choices. Ill have to check on those muffins but im sure your right. Now for cereal, not everyday but every once in awhile is honey bunch of oats with almonds. Hows your veiw point on that and cereal in gerneral? Waste of time or is there a brand/kind that you recomend.

 

My diet while overseas consisted of the defac food which was really hard to eat healthy. Good thing they always had grilled chicken tho! But my calories there was on average, 2500-3100 and 312C 200P and about 100F. Once I got back to the states, my diet changed hugley and I lost 15lb's. What macro combination would you recomend me to slowly gain muscle. I know there might be some fat take on but I would like to be in the mid 170's in the end. Thank you again.

Hey @Kawirider743!

Man you are looking shredded bro! Awesome work! And good on you for being in the army.

 

Cereal isn't going to kill you, especially if you are only having it every once in a while (when John replies though he will let you know that you should avoid it :D). I'm not sure what the one you're talking about is like - I would have to look at the nutritional value and ingredients to tell you whether it is one of the worse cerals out there or not. Take a look at the sugar content and where sugar is listed in the ingredients. If it's near the top of the list, it's high in sugar, and watch out for fancy names for sugar substitutes (anything that ends in 'ose').

Kashi Go Lean cereal seems like a good option, I have tried that before. Lots of protein and fibre.

For a lean bulk, you want to eat about 250-500 calories ABOVE your maintenance calorie level. So I would keep your carbs about where they are, and focus on increasing your protein and fat.

What is your current BMR? I'm guessing that 1900 calories has you in a deficit, so you probably want to shoot for around 2200-2500...but that will be more clear when you know your BMR.

Check out the @mealplan page if you haven't already.

Hope this helps! #HTH

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
peaksupplements
peaksupplements g Peak Supplements
3 Post(s)
3 Post(s) Gender: Female Goal: Gain Muscle Date Joined: June 6, 2015
Posted

I take whey protein shake, banana, healthy food, CASEIN PEAK 905g and egg, milk........... i take this diet from last 2 months after workout.

peaksupplements
peaksupplements g Peak Supplements
3 Post(s)
3 Post(s) Gender: Female Goal: Gain Muscle Date Joined: June 6, 2015
Posted

I take whey protein shake, banana, healthy food, CASEIN PEAK 905g and egg, milk........... i take this diet from last 2 months after workout.

Kawirider743
Kawirider743 g chris mcewen
7 Post(s)
7 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2012
Posted
Posted By: JoeHurricane

Hey @Kawirider743!

Man you are looking shredded bro! Awesome work! And good on you for being in the army.

 

Cereal isn't going to kill you, especially if you are only having it every once in a while (when John replies though he will let you know that you should avoid it :D). I'm not sure what the one you're talking about is like - I would have to look at the nutritional value and ingredients to tell you whether it is one of the worse cerals out there or not. Take a look at the sugar content and where sugar is listed in the ingredients. If it's near the top of the list, it's high in sugar, and watch out for fancy names for sugar substitutes (anything that ends in 'ose').

Kashi Go Lean cereal seems like a good option, I have tried that before. Lots of protein and fibre.

For a lean bulk, you want to eat about 250-500 calories ABOVE your maintenance calorie level. So I would keep your carbs about where they are, and focus on increasing your protein and fat.

What is your current BMR? I'm guessing that 1900 calories has you in a deficit, so you probably want to shoot for around 2200-2500...but that will be more clear when you know your BMR.

Check out the @mealplan page if you haven't already.

Hope this helps! #HTH

 

Jordan

Thank you Jordan! Yeah, Ill check the ingredients on the cereal to make sure its not killing me! Hopefully not!. I used to down boxes of fruitloops and lucky charms etc as a kid and didnt gain a ounce lol I miss those days. Being at around 1900 cal/day Iam in a slight deficit. According to the website, my bmr is 1807 at rest and 2801 in motion. I'd be scared to go back to 2800 cal/day being that was what I was eating overseas. Granite my fat wouldt be 100-115G per day and it would be all healthy food. Maybe 2500 max Im thinking. Thanks for the input.

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Kawirider743

Thanks you very much. Been really pushing myself and being diciplined with my food choices. Ill have to check on those muffins but im sure your right. Now for cereal, not everyday but every once in awhile is honey bunch of oats with almonds. Hows your veiw point on that and cereal in gerneral? Waste of time or is there a brand/kind that you recomend.

 

My diet while overseas consisted of the defac food which was really hard to eat healthy. Good thing they always had grilled chicken tho! But my calories there was on average, 2500-3100 and 312C 200P and about 100F. Once I got back to the states, my diet changed hugley and I lost 15lb's. What macro combination would you recomend me to slowly gain muscle. I know there might be some fat take on but I would like to be in the mid 170's in the end. Thank you again.

Chris,

 

As Jordan (JoeHurricane) wrote in his post, I am not a fan of any cereal. All cereals are processed. Unless you mix them yourselves from wholesome sources, they are a waste of time. The only "cereal" I eat is 100% rolled oats. As I said, I am a firm believer in eating good all the time no exceptions - but the choice is yours.

 

To do lean gains, it is more a function of your calorie intake in relation to you maintenance calorie level. How you divide your macros is up to you based on how your body responds. Lean gains is no more than 250-500 calories above maintenance and at least 1 to 1.5g of protein per pound of LEAN body mass (weight minus body fat). If you respond better to high protein, high carbs, low fat, great. I respond better to high protein, moderate fat, low carbs but that is my body and I am trying to lean out. The key is still wholesome nutritious foods to provide all your macros.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Kawirider743
Kawirider743 g chris mcewen
7 Post(s)
7 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2012
Posted

Right now Im actaully following instruction by a well known youtube fitness coach. Ive been going at it with him for about 83 days now and this is the final week. Everything has been great with the macros etc, its just now I want to prepare myself for when its all on me again. Ive been keeping track each week on myfitness pal and taking weekly pictures so I know what I looked like then etc. I also did the muscle genes test done last year and have been going back and reviewing that as well. It says my insulin effieciancy is below average and to consume most of my carbs from bright color vegtables and some fruit. And that my ability to use fat as fuel is below average ha...All the more reason to push myseld hard in the gym. My idea would be to bring the carbs to around 185 and the protein up in the low 200's. Keep the fat around 50-60. Just some quick numbers I came up with.

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Kawirider743

Right now Im actaully following instruction by a well known youtube fitness coach. Ive been going at it with him for about 83 days now and this is the final week. Everything has been great with the macros etc, its just now I want to prepare myself for when its all on me again. Ive been keeping track each week on myfitness pal and taking weekly pictures so I know what I looked like then etc. I also did the muscle genes test done last year and have been going back and reviewing that as well. It says my insulin effieciancy is below average and to consume most of my carbs from bright color vegtables and some fruit. And that my ability to use fat as fuel is below average ha...All the more reason to push myseld hard in the gym. My idea would be to bring the carbs to around 185 and the protein up in the low 200's. Keep the fat around 50-60. Just some quick numbers I came up with.

Chris,

 

All the more reason to ensure your carb sources are nutritional and complex. Unfortunately, Honey Bunches of Oats and other packaged cereals don't fit this requirement :-)

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Kawirider743

Right now Im actaully following instruction by a well known youtube fitness coach. Ive been going at it with him for about 83 days now and this is the final week. Everything has been great with the macros etc, its just now I want to prepare myself for when its all on me again. Ive been keeping track each week on myfitness pal and taking weekly pictures so I know what I looked like then etc. I also did the muscle genes test done last year and have been going back and reviewing that as well. It says my insulin effieciancy is below average and to consume most of my carbs from bright color vegtables and some fruit. And that my ability to use fat as fuel is below average ha...All the more reason to push myseld hard in the gym. My idea would be to bring the carbs to around 185 and the protein up in the low 200's. Keep the fat around 50-60. Just some quick numbers I came up with.

Those seem like good numbers. If you have below average insulin efficiancy, you could even lower the carbs closer to 150g and increase your fat to make up for lost calories.

What is the number of calories you want to aim for during your lean bulk?

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
Hawk_Given
Hawk_Given g Hawk Given
170 Post(s)
170 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

Great Job @kawirider743! First, thanks so much for serving. You all are the true heroes.

 

The above statements are so true. The more you stick to single-ingredient foods the better off you will be. Your diet plan looks good except what was mentioned to cut out. Again, the more I stick to whole foods the better I respond in the gym and my body leans out and a make some gains. I do splurge a little to keep from binge eating when I have a bad day. I noticed in the past when I had something not too healthy I would just binge on crap for the rest of the day. I'm finally getting away from that and allowing myself a treat every so often.

MS Athlete BS, Medical Technology (ASCP) BS, Organizational Leadership and Supervision I Give God all the glory! That is where I find true strength!
Kawirider743
Kawirider743 g chris mcewen
7 Post(s)
7 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2012
Posted

Thanks for the great input everyone. I have another question. Sodium intake. Whats everyones view on the amount/day. Right now Im averaging around 1100mg/day. I drink at least a gallon of water per day as well. Sometimes 1.5Gal. Some of my buddies are consuming in the 3000's. Am I really low or are they high? Ive read that the average person shouldnt go over 2500 but we are also working our bodies much harder then the average person.

muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .