Diet Critique including supp's

[brendon20uk]

Age 20 // 5'11 // 145-148 Pounds // about 5-6% BF

Target: To gain weight mass and improve muscle stats. Ideally i'd like to be between 160-165 pounds by next summer.

Meal 1 - 5 Egg Whites + 1 cup Oatmeal /w Skimmed milk -------- Protein & Carbs

Meal 2 - Protein Shake (banana/milk/vanilla protein powder) + 3 Egg Whites -----------Protein

12pm - Training (1hr) PWO Shake (Whey + Maltodextrin 100%)

Meal 3 - Tuna (2 cans) w/ full fat mayonaise (3 tblspn) -------------------------------Protein & Fats

Meal 4 - Chicken breast w/ veg (1 cup) + brown rice (1 cup) --------------------------Protein & Carbs

Before bed - Wholegrain + Peanut Butter (3 tblspn) + Flax Oil --------------------------Fats


Supp's that i'll be taking in between are: Animal Pak, CytoSport Gainer, Sizeon, Super Whey Amino 2000, Muscle Milk, Maltodextrin, Flax Oil.

Edit: Totals: Fat- 94 // Carb- 300 // Pro- 329 = 3352 Calories

http://www.fitday.com

Would appreciate some comments on this..... i have a pretty good physique but lacking body mass, hence only about 148 pounds. Would be starting my diet monday...shopping tomorrow

[l2elapse]

there is no way that is 4100 calories..

[brendon20uk]

Mate, the site must be lieing. But anyway thats the diet im willing to achieve from monday.

Apparently ill be getting 850 cal from fats; 1159 from carbs and 2024 from proteins. :S but i agree it does sound unlikely.

Any suggestions on first post?

[chuck89gt5.0]

Age 20 // 5'11 // 145-148 Pounds // about 5-6% BF

Target: To gain weight mass and improve muscle stats. Ideally i'd like to be between 160-165 pounds by next summer.

Meal 1 - 5 Egg Whites + 1 cup Oatmeal /w Skimmed milk -------- Protein & Carbs

Meal 2 - Protein Shake (banana/milk/vanilla protein powder) + 3 Egg Whites -----------Protein

12pm - Training (1hr) PWO Shake (Whey + Maltodextrin 100%)

Meal 3 - Tuna (2 cans) w/ full fat mayonaise (3 tblspn) -------------------------------Protein & Fats

Meal 4 - Chicken breast w/ veg (1 cup) + brown rice (1 cup) --------------------------Protein & Carbs

Before bed - Wholegrain + Peanut Butter (3 tblspn) + Flax Oil --------------------------Fats

Eat more then 144g protein (BW)

Supp's that i'll be taking in between are: Animal Pak, CytoSport Gainer, Sizeon, Super Whey Amino 2000, Muscle Milk, Maltodextrin, Flax Oil.

Totals: Fat- 94 // Carb- 317 // Pro- 506 = 4192 Calories

http://www.fitday.com

Would appreciate some comments on this..... i have a pretty good physique but lacking body mass, hence only about 148 pounds. Would be starting my diet monday...shopping tomorrow

That is FAR from 506g protein. where are you getting your info from?

Dude that is far from 4100cals, You need to throw some whole eggs in there with the egg whites. I see 4 meals with a snack , dude if you want to gain you need to be eating atleast 6-7 meals. Also way too many shakes in there for my liking. I think you need more carbs too. I would say eat almost double the amount of food as you have listed and you should be good.

[brendon20uk]

Cheers bro...the stats were from fitday.com but yeah i think i must have done something wrong to get those results.
Ill revise what i have and thanks for the info......would you agree in having fats before bed ?

Edit... Just realise i have 8 cups of egg white = 205 protein.

[audis4]

I eat more cutting.
Honestly, if your 148 lbs.....don't stop eating!
Rewrite your diet and list macros for each meal as well.

[brendon20uk]

I eat more cutting.
Honestly, if your 148 lbs.....don't stop eating!
Rewrite your diet and list macros for each meal as well.

Age 20 // 5'11 // 145 Pounds // about 5-6% BF

Target: To gain weight mass and improve muscle stats.

Meal 1 - 4 Whole Eggs + 1 1/2 cup Oatmeal /w skimmed milk + 1/2 cup whey

Meal 2 - Turkey w/ green veg (1 cup) + Grapefruit Juice

Meal 3 - Protein Shake (banana/milk/vanilla protein powder) + 3 Egg Whites

Meal 4 - Chicken breast w/ Whole wheat pasta

12pm - Training

Meal 5 - PWO Shake (Whey + Maltodextrin 100%)

Meal 6 - Tuna (2 cans) w/ full fat mayonaise

Meal 7 - Chicken breast w/ green veg + brown rice

Before bed - 4 slices Wholegrain + Peanut Butter

Supp's that i'll be taking in-between are: Animal Pak, CytoSport Gainer, Sizeon, Super Whey Amino 2000, Muscle Milk, Maltodextrin, Flax Oil.


I'll be writing the macros later.

[chuck89gt5.0]

Looks better, at your weight I would just keep eating 24/7 eat till it hurts!

[audis4]

Age 20 // 5'11 // 145 Pounds // about 5-6% BF

Target: To gain weight mass and improve muscle stats.

Meal 1 - 4 Whole Eggs + 1 1/2 cup Oatmeal /w skimmed milk + 1/2 cup whey

Meal 2 - Turkey w/ green veg (1 cup) + Grapefruit Juice

Meal 3 - Protein Shake (banana/milk/vanilla protein powder) + 3 Egg Whites

Meal 4 - Chicken breast w/ Whole wheat pasta

12pm - Training

Meal 5 - PWO Shake (Whey + Maltodextrin 100%)

Meal 6 - Tuna (2 cans) w/ full fat mayonaise

Meal 7 - Chicken breast w/ green veg + brown rice

Before bed - 4 slices Wholegrain + Peanut Butter

Supp's that i'll be taking in-between are: Animal Pak, CytoSport Gainer, Sizeon, Super Whey Amino 2000, Muscle Milk, Maltodextrin, Flax Oil.


I'll be writing the macros later.

Thats when I'll be critiquing.

[brendon20uk]

Meal 1
Whole Eggs (4)
Fat:15 Carb:2 Prot:18

Oatmeal, plain Quaker
Fat:24 Carb:99 Prot:15

Skimmed milk (1/2 pint)
Fat:8 Carb:11 Prot:8

Meal 2
Turkey (4x medium slices)
Fat:11 Carb:0 Prot:31

Green Beans (1 cup)
Fat:0 Carb:8 Prot:2

Grapefruit & Orange Juice (500ml)
Fat:1 Carb:53 Prot:3

Meal 3
Protein Shake + 3 Egg Whites (0.25 cup) - Fat:0 Carb:1 Prot:6

Meal 4
Chicken Breast (2 fillets)
Fat:24 Carb:0 Prot:92

Whole wheat pasta (2 cups)
Fat:2 Carb:74 Prot:15

Meal 5
PWO Shake

Meal 6
Tuna (2 cans 6.5oz per can)
Fat:3 Carb:0 Prot:85

Full fat Mayo (3 tblspn)
Fat:33 Carb:1 Prot:0

Meal 7
Chicken Breast (2 fillets)
Fat:24 Carb:0 Prot:92

Green Beans (1 cup)
Fat:0 Carb:8 Prot:2

Brown Rice (1 cup)
Fat:2 Carb:48 Prot:5

Snack
Wholegrain Bread (4 slices)
Fat:10 Carb:90 Prot:15

Peanut Butter (4 tblspn)
Fat:33 Carb:12 Prot:16

[chuck89gt5.0]

Thats much better!

[brendon20uk]

Cheers Chuck.......I'm thinking about changing my chicken breasts for some red meat portions for next weeks menu.

I do not seem to be consuming much fat in my diet, is this a good thing for those that want to bulk up? Weighing at 148lbs surely i need more fatty foods?

[audis4]

Looks way better man! I would change out meal 3 for whole foods and not rely on juices for your carb source.

[chuck89gt5.0]

Cheers Chuck.......I'm thinking about changing my chicken breasts for some red meat portions for next weeks menu.

I do not seem to be consuming much fat in my diet, is this a good thing for those that want to bulk up? Weighing at 148lbs surely i need more fatty foods?

At 148lbs I wouldnt be too concerned with fat you just need to eat ungodly amounts of food. I would switch atleast 1 meal for red meat.
I think male's need around 25% of their daily intake to be fats to keep testosterone levels normal.....Just try and make it healthier fats.

[l2elapse]

thats like 150 g of fat, i dont think i agree with that

[chuck89gt5.0]

Yeah I just did the math and that doesnt seem right, its something that I read before maybe from the medical community.....
150g is ALOT of fat!

[IBdmfkr]

Meal 1
Whole Eggs (4)
Fat:15 Carb:2 Prot:18

Oatmeal, plain Quaker
Fat:24 Carb:99 Prot:15

Skimmed milk (1/2 pint)
Fat:8 Carb:11 Prot:8

Just from reading the first meal listed I'm not sure you know how Fitday.com works.

How do you come up with 100carbs from oatmeal and 24g of Fat?
Also when did Skimmed milk have fat in it?