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  1. #1
    Rob's Avatar
    Rob
    Rob is offline Canadian Legend
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    bigrob's DIET, PLEASE CRITIQUE!!!!!!!!!!!!!!

    OK to give you guys some insight on me first here are some of my stats

    STATS

    6'1
    around 240 lbs
    bodyfat% not sure really. top 4 abs are visible.

    GOALS

    cleanly bulk as much as possible with minimal fat gain.

    SUPPLEMENTS USED

    none, only whey
    no AAS either.

    TRAINING
    usually 2 on 1 off
    cardio on off days for 45 mins

    DIET

    Meal 1- pro/carb

    10 oz of dry oats
    1 tbsp honey
    4 large eggs
    125 ml of egg whites

    approx: 38 gr protein. 120 gr carbs

    Meal 2- pro/carb

    2.5 slices of whole grain bread
    12 oz of lean ground beef

    approx: 45 grms. protein. 45 grms carbs

    Meal 3- pro/fat

    3 scoops whey
    1.5 tbsp flax oil

    approx: 60 grms protein. 21 grms fat.

    Meal 4- pro/fat

    1.5 cans of tuna
    2 tbsp of olive oil/flax seed oil

    approx - 42 grms protein. 28 grms fat

    WORKOUT

    meal 5- PWO

    3 scoops whey.
    3 scoops Dex.

    Approx: 60 grms protein. 120 grms. carbs.

    meal 6- PPWO

    2 cups brown rice
    10-12 oz of chicken OR steak

    approx: 50 grms protein. 95 grms carbs

    Meal 7- pro/fat

    1 cup of cottage cheese
    30 almonds

    approx: 30 grms protein. 14 grms fat.

    Meal 8- pro/fat (right before bed)

    2 scoops whey
    1 tbsp flax oil

    approx: 40 grms protein. 14 grms fat.


    DAY TOTALS (approximate)

    Protein : 365 grams
    Fat : 77 grams
    Carbs : 380 grams


    i dont have the total amount of calories, hope its not a problem

    Please critique my diet and let me know what im doing wrong (or right). my goal is to cleanly bulk.

    thanks boys

  2. #2
    IronFreakX's Avatar
    IronFreakX is offline Banned
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    Quote Originally Posted by bigrob33
    OK to give you guys some insight on me first here are some of my stats

    STATS

    6'1
    around 240 lbs
    bodyfat% not sure really. top 4 abs are visible.

    GOALS

    cleanly bulk as much as possible with minimal fat gain.

    SUPPLEMENTS USED

    none, only whey , hope you are taking a multi , vit c , vit e , etc....
    no AAS either.

    TRAINING
    usually 2 on 1 off
    cardio on off days for 45 mins

    DIET

    Meal 1- pro/carb

    10 oz of dry oats
    1 tbsp honey
    4 large eggs
    125 ml of egg whites

    approx: 38 gr protein. 120 gr carbs.AND 20 GRAMS FAT AND SOME MORE FROM THE OATS THIS IS DEFF NOT A PRO/CARB MEAL
    Meal 2- pro/carb

    2.5 slices of whole grain bread
    12 oz of lean ground beef

    approx: 45 grms. protein. 45 grms carbs

    Meal 3- pro/fat

    3 scoops whey
    1.5 tbsp flax oil

    approx: 60 grms protein. 21 grms fat.

    Meal 4- pro/fat

    1.5 cans of tuna
    2 tbsp of olive oil/flax seed oil

    approx - 42 grms protein. 28 grms fat

    WORKOUT

    meal 5- PWO

    3 scoops whey.
    3 scoops Dex.

    Approx: 60 grms protein. 120 grms. carbs.

    meal 6- PPWO

    2 cups brown rice (MAKE IT WHITE)
    10-12 oz of chicken OR steak I wouldnt use steak
    1-fat content
    2-i think it takes more time to digest so id use chicken


    approx: 50 grms protein. 95 grms carbs

    Meal 7- pro/fat

    1 cup of cottage cheese
    30 almonds

    approx: 30 grms protein. 14 grms fat.

    Meal 8- pro/fat (right before bed)

    2 scoops whey
    1 tbsp flax oil

    approx: 40 grms protein. 14 grms fat.


    DAY TOTALS (approximate)

    Protein : 365 grams
    Fat : 77 grams
    Carbs : 380 grams

    WELL THERE ARE SOME MISSING THINGS , VEGETABLES?? ADD SOME AT EVERY MEAL CEPT PWO ,PPWO ALSO ADD UR VITAMINS C,E WITH PWO IM SURE U KNOW THE TIMES
    AS FOR MACROS I DONT COUNT BUT I THINK U LOOK GOOD


    i dont have the total amount of calories, hope its not a problem

    Please critique my diet and let me know what im doing wrong (or right). my goal is to cleanly bulk.

    thanks boys
    in red &caps

  3. #3
    sooners04's Avatar
    sooners04 is offline Senior Member
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    Take his advice. The only thing I would argue is the white rice instead of brown. I think brown is better as it doesn't cause as much of an insulin spike as white rice.

  4. #4
    IronFreakX's Avatar
    IronFreakX is offline Banned
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    Quote Originally Posted by sooners04
    Take his advice. The only thing I would argue is the white rice instead of brown. I think brown is better as it doesn't cause as much of an insulin spike as white rice.
    u would want an insulin spike tho ppwo not dextrose insulin spike but a nice insulin spike bout 80-90 on the GI scale so i wouldnt be using brown rice

  5. #5
    sooners04's Avatar
    sooners04 is offline Senior Member
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    If you look at the stickys it says brown I beleive.

  6. #6
    IronFreakX's Avatar
    IronFreakX is offline Banned
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    yeah i think it does
    but id use white wether cutting or bulking

  7. #7
    Rob's Avatar
    Rob
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