Critique Diet Please

[XD40]

Stats:
22 yo
198 lbs
16 %

I know that I have too much protein in the last meal. I just need some

suggestions on where to place the extra protein. I'm trying to keep the

Protein as close to 395g as possible. Also I was curious if

dextrose would be a good idea after workout. Diet goal would be a clean bulk.

BMR = 2063
TDEE = 2837

Thanks in advance.



Meal 1:
1 scoop whey/10 egg whites/1 cup Oatmeal/1 Tbsp (14g) Flax Oil

Cal 649/Carbs 58g/Protein 60g/Fat 21g


Meal 2:
Lean Ground Beef(8oz)/ Green Beans (113g)

Cal 380/Carbs 4g/Protein 47g/Fat 18g



Meal 3:
8oz Tuna/Green Beans (113g)/1 Tbsp (14g) Flax Oil

Cal 439/Carbs 66g/Protein 33g/Fat 22g


Meal 4:
Chicken Breast 8 oz/Sweet Potato (160g)/1 (14g) Tbsp Flax Oil

Cal 519/Carb 30/Protein 48g/Fat 22g



Workout


Meal 5: PWO Nutrition
1 Scoop Whey/10 egg whites / BCAA’s

Cal 280/Carbs 4g/Protein 50g/Fat 1g



Meal 6: 30mins Later
Chicken(8oz)/Brown Rice ½ cup (70g)

Cal 400/Carbs 28g/Protein 50g/ Fat 9.5g



Meal 7:
2 cans of Tuna (8oz)/ Green Beans 120g

Cal 320/Carb 12g/Protein 33g/Fat 8g



Meal 8: Before Bed
2 Scoops of casein/10 egg whites/1 Tbsp (14g) Flax Oil

Cal 459/Carbs 8/Protein 74g/Fat 14.5


Total: Calories = 3446 Carbohydrates = 210g Protein = 395g Fat = 116

[jamyjamjr]

imo a guy your size needs to cut back on the protien a little bit... u dont need anything over 300g. why waste it??

drop the protien and up the carb intake to replace it..

add 3 cups of berries. thats about 75g of carbs.. your lacking a bit of phytonutrients in your diet anyways.. that would fix it..

[XD40]

So I cut out a meal and reduced it to 7 meals. I added in the dextrose PWO. I also switched meal 2 and 4 due to my class/work schedule and added a snack.

BMR = 2063
TDEE = 2837


Meal 1:
10 Egg Whites/ 1 Scoop Of Whey/ 1 cup Oatmeal/1 Tbsp Flax Oil (14g)

Cal 649/Carbs 58g/Protein 60g/Fat 21g



Meal 2:
Chicken Breast 8 oz/ Green Beans (113g) /1 Tbsp Flax Oil (14g)

Cal 419/Carb 30/Protein 4g/Fat 22g




Meal 3:
4oz Tuna/Green Beans (113g)/1 Tbsp Flax Oil (14g)

Cal 289/Carbs 62g/Protein 17g/Fat 18g



Meal 4:
Lean Ground Beef(8oz)/ Sweet Potato (160g)

Cal 480/Carbs 35g/Protein 50g/Fat 18g



Workout



Meal 5: PWO Nutrition
1 Scoop Whey/10 Egg Whites /80g Dextrose/BCAA’s

Cal 630/Carbs 89g/Protein 50g/Fat 1g




Meal 6: 30mins Later
Chicken(8oz)/Brown Rice ½ cup (70g)

Cal 400/Carbs 28g/Protein 50g/ Fat 9.5g




Snack: (This snack will probably be placed within a meal throughout the day)
Yoplait Low Fat Yogurt (Strawberry)

Cal/170/Carbs 33/Protein 5g/Fat 1.5g




Meal 7: Before Bed
1 Scoop of Casein/ 10 Egg Whites/ 1 Tbsp Flax Oil (14g)

Cal 349/Carbs 8/Protein 74g/Fat 14.5



Total: Calories = 3377 Carbohydrates = 310g Protein = 327g Fat = 105g

[jamyjamjr]

where are the phytonutrients? u dont like berries??

[XD40]

where are the phytonutrients? u dont like berries??

Green Beans are phytonutrients bro.

[jamyjamjr]

i know, i ment the ones i was asking for..... berries give you a diff carb source also...

[XD40]

It just worked out best for me to take the ply route I have chosen. As for the carbs, you told me to up them so I added in the dextrose Post WO. I had to set it up as I did in order to have 500 calories (+/- a few ) above my TDEE. I could still add in some cherries if you think it is essential?

[jamyjamjr]

no.. stick to this for 10 days... let me know how it goes

[XD40]

no.. stick to this for 10 days... let me know how it goes

Will do. Thanks Bro.