Please Critique My Diet

[jk486994]

Stats:
6'0
199lbs

Looking to bulk

Current diet:

Meal 1:
1 cup Cottage Cheese
3 slices whole grain/wheat bread
1 cup Orange Juice (not sure about this)
Totals: Calories: 540 Carbs: 60g Protein: 50g Fat: 3g

Meal 2:
Marinated Chicken
3 slices whole grain/wheat bread
Totals: Calories: 500 Carbs: 50g Protein: 50g

Meal 3:
Tuna Fish on Whole wheat
1 slice whole wheat bread
Totals: Calories: 480 Carbs: 50g Protein: 50g Fat: 1g

Workout

PWO Meal 5: 4 Scoops Cytogainer
Totals: Calories: 570 Carbs: 75g Protein: 54g Fat: 6g

Meal 6:
Marinated Chicken
Brown Rice
Salad
Totals: Calories: 480 Carbs: 50g Protein: 45g

B4 Bed
Cytogainer
4 scoops
Totals: Calories: 570 Carbs: 75g Protein: 54g Fat: 6g

(my calculations and info may be off slightly on the lower side of an average eating day..but foods are clean and have roughly 6-7 meals throughout the day)

Days Totals:
Calories: 3140
Carbs: 360g
Protein: 300g
Fat: 20g (might be a little higher)


Thanks for any help you can give me!

[jk486994]

Current pic just so you have an idea

[Prada]

For some reason it seems to me you might be overestimating your protein intake.
i.e: meal 1, 3 etc.

The total macros dont look to bad you might have to slightly adjust here and there, albeit I would start the fat a little higher. Personally I couldnt eat 7 slices of bread, I prefer brown rice and oats. At least I use the oats for breakfast and the last meal I prefer having egg and casein protein (derived from real food) over a shake

[jk486994]

Thanks Prada..
To increase my fat content do i eat a protein/fat meal on top of the list...or do i go about adding fat to a protein/carb meal?

For some reason bread for me is digested much easier compared to oats and brown rice..thats why i include it during most of my meals..does this need to be avoided or adjusted during most of my meals?

[Prada]

I would replace it instead of this, making the last meal of Pro/Fat.
B4 Bed
Cytogainer
4 scoops
Totals: Calories: 570 Carbs: 75g Protein: 54g Fat: 6g

Correctly me if Im wrong but the shake is just a fast digesting whey protein? If so replace it my slower digesting protein (i.e casein or eggs). I prefer just buying some eggwhites(pasturized) with milk(water) and cottage cheese and inserting some flavoring or even add your 1 scoop of the cytogainer for flavoring.

[MFT81]

#1. to much bread, start using rice/brown rice oatmeal, yams, pasta/wheat pasta

#2. I would use cottage chees before bed instead of cytogainer and for breakfast I would do eggs or chicken

#3. Best way to feel stronger/and get bigger. Red Meat!!!! Like a ny strip or lean t-bone.

[jk486994]

thanks for your help guys.. ill be adjusting my diet accordingly...
What are the negatives of eating too much bread throughout the day?

[jk486994]

I would replace it instead of this, making the last meal of Pro/Fat.
B4 Bed
Cytogainer
4 scoops
Totals: Calories: 570 Carbs: 75g Protein: 54g Fat: 6g

Correctly me if Im wrong but the shake is just a fast digesting whey protein? If so replace it my slower digesting protein (i.e casein or eggs). I prefer just buying some eggwhites(pasturized) with milk(water) and cottage cheese and inserting some flavoring or even add your 1 scoop of the cytogainer for flavoring.

Your right it is fast digesting protein so not the best idea...

Are the pasturized egg whites (liquid) and drinkable? If liquid egg whites are healthy to drink I will incorporate them b4 bed w/ scoop of cytogainer for flavor

[Johny-too-small]

I would add more fat, esp. EFA (flax seed, o m e g a s, etc). Get some natty PB or almonds. You could add 200-500 more kcals easily and you wont get too much added BF, imo. Looking good in your pic, bro!

[MFT81]

thanks for your help guys.. ill be adjusting my diet accordingly...
What are the negatives of eating too much bread throughout the day?

Its just to processed even whole wheat with grains. I notice that I carb up really well with rice/pasta but if I eat to much bread in exchange for the carbs I get from those other sources I look flat and cant pump as well during workouts.

[jk486994]

I would add more fat, esp. EFA (flax seed, o m e g a s, etc). Get some natty PB or almonds. You could add 200-500 more kcals easily and you wont get too much added BF, imo. Looking good in your pic, bro!

yea i got to up the fat intake..when would you add fats like flax seed oil to a diet like mine? for a while i was drinking whey shakes b4 bed w/ flax oil to slow the digestion

[jk486994]

Looking good in your pic, bro!

Thanks!

[jk486994]

Its just to processed even whole wheat with grains. I notice that I carb up really well with rice/pasta but if I eat to much bread in exchange for the carbs I get from those other sources I look flat and cant pump as well during workouts.

good explanation ill try substituting the whole wheat as much as possible....
just wondering if my bi's expand 1/2" during a bicep routine is that a good pump? Im currently taking no supplements besides multivitamins, vit c, and cytogainer