Lean Gain Diet Critique required...!?

[GrandmasterSpank]

Hey guys, I've been putting this off for some time, but I'm finally posting up my current Lean Gain diet for some 'constructive' feedback...Now the 1st thing your going to notice is that I'm taking in 3 liquid meals a day, and hell yes, I know that this is less than ideal, so I don't need telling, but allow me to explain...I currently work in a busy job, working in an Autistic unit, and basically, in a typical day I'm lucky if it allows me to sit down at lunch time for 1 solid meal and neck 2 liquid feeds 3hrs either side of it. I've tried to make the liquid feeds as high quality as possible. On my days off, I eat solid food equivalents....

Meal 1
Oatmeal / 300ml Semi-skimmed Milk / 1 1/2 Scoops Protein Powder / Apple

Meal 2
Liquid Feed - 100g Powdered Oatmeal / 50g Mixed Blend Protein Powder

Meal 3
Wholemeal Pasta / Tin of Tuna / 50g Half Fat Mayo / Tomato / L/F Yoghurt

Meal 4
Liquid Feed - 100g Powdered Oatmeal / 50g Mixed Blend Protein Powder

Meal 5
1 Chicken Breast / 2-3 Boiled Eggs / 2-3 Types of Veggies (Wet Carbs)

Meal 6
Casein Protein Shake / Tbs of UDO's Choice

...I haven't posted the breakdowns as I don't have them in front of me atm, plus, I don't really feel I need feedback on the quantities or ratios, it's more the 'Framework' I'm using I'd like some opinions on...But fyi, the ratio I work around is typically 40% Carbs, 35% Protein, and 25% Fats.

As you can see, there's no 'impact' carbs in meals 5 & 6. Now I don't know whether this is a good thing on a Lean-gain bulk, but thought I'd try it out, see if I keep leaner...

Anyway, that's enough shizz for now, any feedback would be greatly appreciated! Oh, and anything else you want to know, just ask!

Cheers y'all!

[Klimax]

Well, without stats, kals and macros, it's possible only talk about what you're eating: i don't see those 25% fat. Where are efas? At least before going to bed you could consume solid food.

[GrandmasterSpank]

Well, without stats, kals and macros, it's possible only talk about what you're eating: i don't see those 25% fat. Where are efas? At least before going to bed you could consume solid food.

Cheers Klimax, but it's more specifically 'What' I'm eating in my meals I'm looking for feedback/suggestions on, that's why I intentfully left the breakdowns out. I can post them if necessary though.

The 25% Fats comes from the UDO's, Eggs, 1/2 Fat Mayo, and in smaller amounts from the lower fat foods eaten. Believe me, it's in there...

I definately agree with you on the last comment. So what would be a good replacement for the Casein & UDO's shake?

[jamyjamjr]

4 of this guys meals consist of protiens shakes.. here. start with this

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[ninjazx14]

i like you have a job where it isnt convenient to stop for 5-10 mins and eat a meal but what i do is i cook about 14 chicken breast on the weekends and for my 0900 meal and my 1500 meal i bust out a chicken breast. it looks weird when your walking somewhere munching on a chicken breast. so instead of that i cut them up in small cubes. everyone looks at me and say wow your eating chicken right now? i look at them with the gatoraide and candy bar and smile and just say yes lol.

its amazing how easy it is to diet. just make sure you pre cook everything on the weekends. i have 2 chicken breast meals in a day and 2 ground meat meals. ground meat is fast and easy to cook so i dont pre cook that.

i find it harder to follow my diet on the weekends because i loose track of time or im out doing something.