First week in the gym , how's my meals?

[airwave09]

Originally Posted by McBain II

Not enough information here to come to a conclusion. The MOST important things are caloric intake and protein intake, and we have neither.

Exactly. OP needs to calculate his TDEE (Total Daily Energy Expenditure) and add 500 calories to that number, then that is how much food you should eat every day if you want to gain muscle. Oh, and that should include at least 0.7-0.85 grams of protein per pound of body weight per day.

[Longevity100]

Originally Posted by Upstateanddown

Well is counting every calorie and macro essential to results , or as long as I'm eating healthy .

Unless you're earning a living from the direct appearance of your body, counting every single calorie and macro is not essential to results. I have very few of my clients counting calories.

Originally Posted by Upstateanddown

No fast food , processed anything or sugar , soda etc and going to the gym I should get results right ? Or is it really that important that no matter how healthy I eat and lift weights I'll remain the same ?

Great, your body will thank you for cutting out all the junk. If by results you mean improving Health, Performance and Body Composition it'll depend. In a nut shell, it'll depend on what you're eating, how you're training and how well you're recovery.

Thanks for posting your meals, I'll provide feedback. To start out I recommend all your foods be organic and as local as possible. The below are starting points.

Originally Posted by Upstateanddown

Typical breakfast for me is a 1/3 cup of steel cut oats with some cinnamon and small splash of honey along with a shake 8 ounces of almond milk , one scoop of ON whey and two tablespoons of penut butter .

1. Make it 1 cup of oats

2. Take out the Almond milk unless homemade or its homemade by someone else (sometimes you can find this at local grocery stores or at your farmers market). The typical almond milks are full of chemicals.

3. Remove the ON Whey, full of chemicals/additives and the milk is derived from conventionally farmed cows. Experiment with Sunwarrior for plant based powder, Mt.Capra for Grass Fed Goat Whey Powder. A few more I'd recommend but those take some time to adjust to the taste. Also bump it to 2 scoops.

4. Peanut butter is ok, however make sure its from an organic source. Also rotate different nut butters, cashew, almond, hazelnut. Also experiment with frozen avocado and acai berry for another fat source.

5. Add in a medium frozen banana

6. Add in a half cup of frozen berries

7. Add in a handful of spinach

Originally Posted by Upstateanddown

Snacks I usually go for a handful of fruit : grapes , blackberries and raspberries also a quest bar
Lunch and dinners are typically the same . I eyeball my shredded chicken or turkey ground beef with a cup of brown rice and cup of broccoli.
Sometimes I'll switch it up and have 3-4 egg whites and 2 yolks with 2 pieces of whole wheat toast

1. Remove the quest bar and replace it with an organic foodbar

2. For lunch and dinner make sure the meat is organic/local. Have 2 servings of meat the size of the palms of your hands with both your lunch and dinner. Also increase the brown rice to 2 cups with each meal.

3. Replace the Whole Wheat Toast with Ezekiel bread and make sure to keep the broccoli with that meal too.

What does your training plan look like? Let me know if you have any questions.

[L2DB]

Conventionally farmed cows?1?!!! Oh my goodness.

[hooligan]

Originally Posted by Upstateanddown

...More calories ? I feel I am eating a lot as it is , I don't to bulk or be fat I want to tighten my stomach from weight loss

How you feel is often not indicative of reality.


If you're looking to add muscle, you need to eat at a caloric surplus. Period.