advanced diet critique needed

[stevey_6t9]

STATS:

age: 18
Height: 5'8
Weight: 185
Bf: 14%
Goals: clean bulk

Pretty much hit a prick of a plateau and trying to find flaws in my diet that may be contributing to it. Im pretty much going flush with kcals expenditure and intake. Dont know how much extra kcals to eat without putting on any fat, just want to clean bulk.

Any suggestions on helping me real my goals would be great or critique of my diet. thanksyou




BMR: 1972.45 TDEE: x 1.55

Total BMR = (1972.45 x 1.55) = 3057.29 kcal

Diet:

Meal 1: One cup of oats, 200 ml skim milk, 2 tea spoon sugar, 20g sultanas, 2 scoops whey isolate, 5g fish oil, 1g Vit C, Vit E, Multivitamin

P: 52, CHO: 65, F: 15

Meal 2: 6 egg whites, 2 whole eggs, 50g ham, 2 slices whole meal bread, 2 table spoon hummus.

P: 45, CHO: 30, F: 20

Meal 3: 200g tuna with olive oil, 200g mixed vegetables

P: 38, CHO: 6, F: 8

Meal 4: half a cup(uncooked) brown rice, 200 g chicken breast

P: 40, CHO: 60, F: 7

Meal 5: (PWO) 3 scoops whey isolate, 1 tea spoon Creatine monohydrate, 80g sucrose, 2g BCAA, One banana, One apple.

P: 60, CHO: 85, F: 1

SNACK

100g tuna, 3 slices whole meal bread P: 28, CHO: 40, F: 2

Meal 6: 2 scoops casein, 300 ml skim milk, 2 rice crackers, 1 table spoon peanut butter

P: 45, CHO: 20, F: 18

Total:

P: 4kcal
CHO: 4kcal
F: 9kcal

P: 280 (280x4) = 1120
CHO: 266 (266x4) = 1064 Total = 2805kcal
F: 69 (69x9) = 621

[Twist]

STATS:

age: 18
Height: 5'8
Weight: 185
Bf: 14%
Goals: clean bulk

Pretty much hit a prick of a plateau and trying to find flaws in my diet that may be contributing to it. Im pretty much going flush with kcals expenditure and intake. Dont know how much extra kcals to eat without putting on any fat, just want to clean bulk.

Any suggestions on helping me real my goals would be great or critique of my diet. thanksyou




BMR: 1972.45 TDEE: x 1.55

Total BMR = (1972.45 x 1.55) = 3057.29 kcal

Diet:

Meal 1: One cup of oats, 200 ml skim milk, 2 tea spoon sugar, 20g sultanas, 2 scoops whey isolate, 5g fish oil, 1g Vit C, Vit E, Multivitamin

P: 52, CHO: 65, F: 15
***not a real meal, sugar to throw your body out of catabolic state? or for taste? I hope meal 2 is directly after meal 1

Meal 2: 6 egg whites, 2 whole eggs, 50g ham, 2 slices whole meal bread, 2 table spoon hummus.

P: 45, CHO: 30, F: 20
***I don't like ham but meal looks ok

Meal 3: 200g tuna with olive oil, 200g mixed vegetables
***add fats here
P: 38, CHO: 6, F: 8

Meal 4: half a cup(uncooked) brown rice, 200 g chicken breast
***add efa
P: 40, CHO: 60, F: 7


Meal 5: (PWO) 3 scoops whey isolate, 1 tea spoon Creatine monohydrate, 80g sucrose, 2g BCAA, One banana, One apple.

P: 60, CHO: 85, F: 1

***only time a shake should be used

SNACK

100g tuna, 3 slices whole meal bread P: 28, CHO: 40, F: 2
*** ok, use a different carb like sweet potato

Meal 6: 2 scoops casein, 300 ml skim milk, 2 rice crackers, 1 table spoon peanut butter

P: 45, CHO: 20, F: 18
***trash this meal and add real food. maybe a lean beef and some peanut butter
Total:

P: 4kcal
CHO: 4kcal
F: 9kcal

P: 280 (280x4) = 1120
CHO: 266 (266x4) = 1064 Total = 2805kcal
F: 69 (69x9) = 621

look for the ***
too many shakes
add efas
more diverse carb sources

[Klimax]

To bulk you should have an higher calòoric intake than your tdee.
Sucrose is crapp, because its fructose is converted easily to triglycerydies.

[diamond]

get rid of the bread and brown rice...

try: quinoa, oats, sweet potato..
look up lo Gi carbs.


last meal should b beef.. it takes longer to digest and ur body wont starv when u sleep. loss the sugar too... when u have simple sugars ur insulin spikes and ur body stores fat!

just sum tips..

[jamyjamjr]

youve hit a plateu when your eating under your tdee??

no shit bro..

lets make this simple.. raise your caloric intake by 300 a week until desired effects are acheived..

my only other question.. have you taken a break? or have you been hitting the gym 5 days a week for 3 months straight, or something along the lines of that..

[jamyjamjr]

get rid of the bread and brown rice...

try: quinoa, oats, sweet potato..
look up lo Gi carbs.


last meal should b beef.. it takes longer to digest and ur body wont starv when u sleep. loss the sugar too... when u have simple sugars ur insulin spikes and ur body stores fat!

just sum tips..

so whats wrong with brown rice??

[diamond]

so whats wrong with brown rice??

lmao .. hey.. its ok.. it has the same Gi as quinoa, but quinoa is a a better choice IMO

"Quinoa dominates just about all the whole grains because it has lysine, one of the nine essential amino acids that you must get from your diet because your body can't synthesize it. Other grains have some lysine content, but not enough to count; quinoa's lysine content is sufficient for it to be considered a complete protein. If you make quinoa the side dish to a chicken breast, you're not only getting all the benefits from a whole grain offers (no insulin spike, increased satiety, reduced risk of cardiovascular disease, improved gastrointestinal health); you're also getting an extra serving of high-quality protein."

[jamyjamjr]

lmao .. hey.. its ok.. it has the same Gi as quinoa, but quinoa is a a better choice IMO

"Quinoa dominates just about all the whole grains because it has lysine, one of the nine essential amino acids that you must get from your diet because your body can't synthesize it. Other grains have some lysine content, but not enough to count; quinoa's lysine content is sufficient for it to be considered a complete protein. If you make quinoa the side dish to a chicken breast, you're not only getting all the benefits from a whole grain offers (no insulin spike, increased satiety, reduced risk of cardiovascular disease, improved gastrointestinal health); you're also getting an extra serving of high-quality protein."

are you trying to impress me??

cuz its working ;-)

[diamond]

are you trying to impress me??

cuz its working ;-)

*nod* ..yes!

i've been doin sum researching lately..

[jamyjamjr]

always a good thing..

[Phate]

not to mention brown rice contains phytotoxins and can't all be cooked out

[jamyjamjr]

not to mention brown rice contains phytotoxins and can't all be cooked out

i use brown rice daily and it works great for me... i have not heard of this phytotoxin source in brown rice?? article??


just like phate to be splitting hairs.. lmfao

[stevey_6t9]

ive upped my kcals to 3400 but the thing is im trying my best not to gain any fat. i dont know why everyone wants me to loose the sugar PWO? its my insulin and CHO after my workout, maybe i shud use glucose?? And diamond isnt whole meal bread and brown rice low enough GI??

[diamond]

it is.. but not the best choices...

http://www.theloseweightdiet.com/blo...e-wheat-bread/

and i could find so many other sites y any bread is not the best choice.

like i said. those choices are ok..

[diamond]

well not any bread.. u gotta really look into the bread ur eating...

[diamond]

my friend uses this.. sry i havent looked much into it.. but she swears by it..
ezekiel bread.

[jamyjamjr]

my friend uses this.. sry i havent looked much into it.. but she swears by it..
ezekiel bread.

good carb choice..

[diamond]

think i'll be a good personal trainer?.. ive learned al lot in the past 6 months already..

[jamyjamjr]

think i'll be a good personal trainer?.. ive learned al lot in the past 6 months already..

i have a stigma against most personal trainers..

but ill make an exception for you.. so yes i do.. lol

[diamond]

i have a stigma against most personal trainers..

but ill make an exception for you.. so yes i do.. lol

lmao.. thanx. i kno.. i kinda have issues with sum of the guys.. like they dnt realize how important diet is.

[jamyjamjr]

too many people dont D.. it's okay though.. it keeps me buzy

[Prada]

I use quinoa and ezekiel bread. I just have to eat a lot of slices of quinoa to get a decent amount of carbs.

Brown rice isnt bad. I prefer quinoa for now.

[stevey_6t9]

yeh i dont think we have ezekiel bread here in aus. Ive seen jay cutler n that eat it tho.

[diamond]

im sure u guys have organic and a healthy store. just research the foods you eat. bcoz it say wheat doesnt mean its exactly healthy. try to find sumthing that might just ba as good.... just take a look around and always take a look at the label.

[stevey_6t9]

alot of organic foods here are expensive. As with less expensive and low GI good carbohydrate source brown rice should be an alright alternative.

[slugtastic]

hey mate im from aus too, how u goin?? sweet potatoes are so cheap, and they taste great, who cares if your not eating organic, our vegies are cheap as from the shopping centres, and yes we do have ezekiel bread... some 1 in this diet forum told me how to eat sweet potato(yams) just prick holes in 1 all over then through it in the microwave for 6-7 minutes pull it out peel the skin off and sprinkle cinnomin power on it, it tastes amazing believe it or not..... and easy to prepare

[collar]

STATS:

age: 18
Height: 5'8
Weight: 185
Bf: 14%
Goals: clean bulk

Pretty much hit a prick of a plateau and trying to find flaws in my diet that may be contributing to it. Im pretty much going flush with kcals expenditure and intake. Dont know how much extra kcals to eat without putting on any fat, just want to clean bulk.

Any suggestions on helping me real my goals would be great or critique of my diet. thanksyou




BMR: 1972.45 TDEE: x 1.55

Total BMR = (1972.45 x 1.55) = 3057.29 kcal

Diet:

Meal 1: One cup of oats, 200 ml skim milk, 2 tea spoon sugar, 20g sultanas, 2 scoops whey isolate, 5g fish oil, 1g Vit C, Vit E, Multivitamin
(get rid of the skim milk/get ridd of sugar/add bit more sultanas for sweetness and maybe add nuts to the meal or increase the fish oil)

P: 52, CHO: 65, F: 15

Meal 2: 6 egg whites, 2 whole eggs, 50g ham, 2 slices whole meal bread, 2 table spoon hummus.
(get rid of ham/get rid off bread try sweet potatoes)

P: 45, CHO: 30, F: 20

Meal 3: 200g tuna with olive oil, 200g mixed vegetables

P: 38, CHO: 6, F: 8

Meal 4: half a cup(uncooked) brown rice, 200 g chicken breast

P: 40, CHO: 60, F: 7

Meal 5: (PWO) 3 scoops whey isolate, 1 tea spoon Creatine monohydrate, 80g sucrose, 2g BCAA, One banana, One apple.
(get rid off sucrose/get rid of apple and banana/ add some oats for carb source, personally i dont go for spiking after workout)

P: 60, CHO: 85, F: 1

SNACK

100g tuna, 3 slices whole meal bread P: 28, CHO: 40, F: 2

Meal 6: 2 scoops casein, 300 ml skim milk, 2 rice crackers, 1 table spoon peanut butter
(get rid off skim milk/get rid off rice crackers/get rid off peanut butter/ add some fish oil.
or replace the whole meal with salmon or lean red meat and some veggies or salad with some sweet potatoes)

P: 45, CHO: 20, F: 18

Total:

P: 4kcal
CHO: 4kcal
F: 9kcal

P: 280 (280x4) = 1120
CHO: 266 (266x4) = 1064 Total = 2805kcal
F: 69 (69x9) = 621

check out the bold, also i think some of your calculation of the macros are little off.