Harris Benedict

[SUREYARITE]

Hey bro's, I have revised my bulking diet and would appreciate a critique.



5:00 a.m. - 50 grms whey and 1 1/2 cup oatmeal
(250 cal) (450 cals) = 700
( 10 carbs) ( 81 carbs)= 91
( 50 pro) ( 15 pro) = 65
( 1 fat) ( 9 fat) = 10

7:30 a.m. - 8 egg whites and 2 Tbl spoons of nat peanut butter
(136 cal) (190 cal) = 326
(0 carbs) (7 carbs) = 7
(32 pro) (8 pro) = 40
(0 fat) (16 fat) = 16

9:30 - 2 Can’s of tuna - 2 tbl spoons full fat mayo
(120 cal) (200 cal) = 320
( 0 carbs) (2 carbs) = 2
(65 pro) (0 pro) = 65
(1 fat) (22 fat) = 23

11:30 - 42 grm chicken breast and ½ cup smoked almonds.
(190 cal) (340 cal) = 530
( 2 carbs) (10 carbs)= 12
(42 pro) (12 pro) = 54
(1 fat) (22 fat) = 33

1:30 - 14 oz OR 1 ½ cups lean ground beef

(1060 cal) = 1060
( 0 carbs)= 0
(112 pro) = 112
(64 fat) = 64

4:00 - Workout( 5grm creatine rite before)

5:15 - PWO 100grms carbs in 50-50 dextrose/maltodextrin form, 50 grms of whey protein, 5grms creatine.
(370 cal) (560 cals) = 550
( 95 carbs) ( 2 carbs)= 97
( 0 pro) ( 50 pro) = 50
( 0 fat) ( 1 fat) = 1

6:30 - PPWO 1 cup of brown rice, and 1 42 gm chicken breast.
(250 cal) (190 cals) =440
(52 carbs) (2 carbs) = 54
(6 pro) (42 pro) = 48
(2 fat) (1 fat) = 3



8:00 - Can of tuna(32.5 grms protein) and ½ cups almonds.

(120 cal) (200 cal) = 320
( 0 carbs) (2 carbs) = 2
(65 pro) (0 pro) = 65
(1 fat) (22 fat) = 23

CAL = 4246
CARBS = 265
PRO = 505
FAT = 173

My caloric needs based on Harris Benedict should be = 3556. Thanks.

Oh yea, my stats are:

35
212
6"
unknown bodyfat, but my questimation would probably be between 12-15%

[dalcowbag]

the looks great bro, way to attack the research. HAPPY BULKING!!


DCB

[Metabolic_]

not bad at all, nice and clean! only thing I might add is Flax as an additional source of EFA's

[SUREYARITE]

the looks great bro, way to attack the research. HAPPY BULKING!!


DCB

Thanks. I got flamed a lot when I 1st started posting questions... Can U tell me -- Does my diet change on the days when I don't lift?? Not sure about that yet. Thanks.

[dalcowbag]

Thanks. I got flamed a lot when I 1st started posting questions... Can U tell -- Does my diet change on the days when I don't lift?? Not sure about that yet. Thanks.

on days you dont lift you should get one pro/ carb meal in with LOW gi carbs about mid-day, something like this as an example:
meal 1,2 pro/ fat
meal 3 pro/ carb
meal 4,5,6 pro/ fat


dcb

[SUREYARITE]

on days you dont lift you should get one pro/ carb meal in with LOW gi carbs about mid-day, something like this as an example:
meal 1,2 pro/ fat
meal 3 pro/ carb
meal 4,5,6 pro/ fat


dcb

Do I want to keep my calories above my Harris Benedict Caloric intake of 3556, or just maintain that?? I guess would have to be less, because of the lack of carbs??

Thanks for the advice bro, gotta go ride go-carts w/my son... peace

[dalcowbag]

Do I want to keep my calories above my Harris Benedict Caloric intake of 3556, or just maintain that?? I guess would have to be less, because of the lack of carbs??

Thanks for the advice bro, gotta go ride go-carts w/my son... peace

your kcal intake will just be lower b/c of no PWO shake yes, so your cool, it will just be a little lower, but its fine. and go karts. . .can i come

dcb