Don't read this bulking diet!

Now that I have some of you reading this thread, take a look at my offseason muscle-gaining diet. Obviously trying to stay below 11-12%, and I have ten weeks before beginning the 12 week precontest phase. Cardio 3x a week postworkout, but if I can muster it up I'll do it first thing in the AM.

I weigh 214 now, 7-8%. And believe me, my nitrogen balance is sky-high. :D


Breakfast
1 cup oatmeal
fruit yogurt
raisins
2 scoops protein
Total = 785 cals, 8.5g fat - 130g carb - 59g protein

Snack
2 scoops protein
Total = 212 cals, 1g fat, 6g carb, 46g protein

Meal
2 slices wheat bread
Natural Peanut Butter
Jelly
Total = 605 cals, 26g fat, 76g carbs, 20g protein

Meal
2 slices wheat bread
4 oz lean beef
lettuce + no calorie dressing
Total = 380 cals, 9g fat, 30g carbs, 46g protein

Pre-Workout
1/2 cup oatmeal
small handful raisins
1 scoop protein
Total = 296 cals, 3.5g fat, 37g carbs, 23g protein

Post-Workout
50g dextrose
2.5 scoops protein
Total = 444 cals, 1.3g fat, 58g carbs, 58g protein

Final Meal
Chicken breast can
Pasta
Total = 490 cals, 4g fat, 40g carbs, 45g protein

Snack
1 scoop protein ( before bed )
Total = 106 cals, .5g fat, 3g carbs, 23g protein

TOTALS = 3318 cals, 54g fat, 380g carbs, 320g protein

Well, there it is. Any critiques would be appreciated. I just finished a contest not even 2 weeks ago, so that pb and j sandwich will only be in there for maybe another week before switching to cleaner food.

REPLYING IN CAPS. YOUR DIET NEEDS MANY IMPROVEMENTS. READ THE STICKYS AT THE TOP OF THE FORUM PAGE!!

Quote:

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Originally Posted by Executioner

Now that I have some of you reading this thread, take a look at my offseason muscle-gaining diet. Obviously trying to stay below 11-12%, and I have ten weeks before beginning the 12 week precontest phase. Cardio 3x a week postworkout, but if I can muster it up I'll do it first thing in the AM.

I weigh 214 now, 7-8%. And believe me, my nitrogen balance is sky-high. :D


Breakfast

SCRAP YOGURT AND RAISANS..

1 cup oatmeal
fruit yogurt
raisins
2 scoops protein
Total = 785 cals, 8.5g fat - 130g carb - 59g protein

Snack
2 scoops protein

YOU NEED SOME FATS HERE

Total = 212 cals, 1g fat, 6g carb, 46g protein

Meal
2 slices wheat bread
Natural Peanut Butter
Jelly

SCRAP THE JELLY AND WHEAT BREAD, USE A BETTER SOURCE OF PROTEIN AND FATS AS WELL.

Total = 605 cals, 26g fat, 76g carbs, 20g protein

Meal
2 slices wheat bread
4 oz lean beef
lettuce + no calorie dressing

SCRAP WHEAT BREAD...

Total = 380 cals, 9g fat, 30g carbs, 46g protein

Pre-Workout
1/2 cup oatmeal
small handful raisins
1 scoop protein

PRE WORKOUT MEAL ISNT NECESSARY. BUT IF YOU INSIST, SCRAP RAISANS AND OATMEAL. YOU WOULD NEED A FASTER DIGESTING CARB RATHER THAN THE OATMEAL.

Total = 296 cals, 3.5g fat, 37g carbs, 23g protein

Post-Workout
50g dextrose
2.5 scoops protein
Total = 444 cals, 1.3g fat, 58g carbs, 58g protein

Final Meal
Chicken breast can
Pasta

I WOULD SCRAP THE PASTA AND USE A FAT TO KEEP YOUR FAT BURNING GOING AS YOU SAID YOU WERE DOING IT AFTER YOUR WEIGHT TRAINING.

Total = 490 cals, 4g fat, 40g carbs, 45g protein

Snack
1 scoop protein ( before bed )

YOU NEED A SLOWER DIGESTING PROTEIN HERE AND YOU NEED TO ADD A SLOW DIGESTING FAT HERE AS WELL.
Total = 106 cals, .5g fat, 3g carbs, 23g protein

TOTALS = 3318 cals, 54g fat, 380g carbs, 320g protein

Well, there it is. Any critiques would be appreciated. I just finished a contest not even 2 weeks ago, so that pb and j sandwich will only be in there for maybe another week before switching to cleaner food.

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The totals looks good, and you've got all good clean food for the most part. Might catch a little crap about the 4 slices of wheat bread and the pasta. Maybe add some flax with the shake before bed? Slows down the digestion. And I would maybe use brown rice in place of the pasta for your final meal. Unless you just gotta have that pasta, but brown rice tastes just as good IMO and is alot cleaner.

Told you hehe, Daman is anti bread and pasta. Not that that is a bad thing. Just makes things a hell of a lot harder. For real try some brown rice...good stuff

Forgot to add, you didn't post a diet for your training days and your non-training days either...

daman is all over it, sh*t, I was going to ask how the on/off days differ, but this guy beats me to it.....AGAIN!!

Go daman, it's your b-day, we're gonna party like it's your b-day! :elephant:

~SC~

Quote:

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Originally Posted by SwoleCat

daman is all over it, sh*t, I was going to ask how the on/off days differ, but this guy beats me to it.....AGAIN!!

Go daman, it's your b-day, we're gonna party like it's your b-day! :elephant:

~SC~

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I only learned by reading your guys posts! I give mad props to you all for educating me although I have much to learn before I can even amass what some members know such and you, swole, and BT.