Ultimate Mass Building Diet

[ultra40]

Please critique. It took me a while to create a diet that worked for me. Im on a training program where i rarely ever do more than 3 reps and i'm gaining good mass but i wasnt gaining weight so i knew i had to force more calories down my throat.
Stats-
6'4
244
Goal-260-270
Bf-11%
Goal- No more than 13%
Bench-450
Squat-400 WEAK! (Football Injuries, working hard on legs to improve)
Deadlift- 500- Wokring to improve
Powerclean- 325

Maintenance Calories= 3600
Goal-4000-4100 calories- 20Fats/40Carbs/40Pro

(Calories-Fat/Carbs/Pro)

Meal 1- 2 slices wheat toast (140-1/28/4) 4 eggs (320-18/4/24)
2 egg whites (34-0/0/9) 1 oz cheese(114-9/0/7) 1 Tbsp Jelly (50-0/15/0)

Total=658-28/47/44


Meal 2- ½ Cup Almonds (340-30/10/12)

Meal3- can of tuna (100-2/0/22) 1 cup brown rice (240- 2/48/4)

Total=340-4/48/26

PWO- PWO shake- 1 cup Oats(300-6/54/10), 1 scoop isoprotein,(105-0/1.5/25), 2 scoops MM (260-4/45/20) Tsp honey(60-0/17/0)

Total=725-10/117/55

PPWO-Meal4[/I][/I]- 8oz lean beef(340-16/0/46) 1 cup brown rice (240- 2/48/4)
2 cups fat free milk (180-0/26/18)

Total=760-18/74/68

Meal 5- 8oz chicken(240-2/0/52) Sweet potato 1cup/1large (180-0/41/4)

Total= 420- 2/41/56

Meal 6- 8oz lean beef(340-16/0/46) 1 cup brown rice (240- 2/48/4)

Total=580-18/48/50

Meal 7- 2 scoops casein- (80-0/0/40)2 cups fat free milk (180-0/26/18)

Total=260-0/26/58

Total Daily= 4056-104/411/369




I'll post some pics later on and keep the progress reported.

[Damienm05]

Looks pretty good. I'd do a bagel or baguette w/ the PWO shake instead of the oats/honey. Your stats are damn impressive regardless!

[ultra40]

Thanks man! My bench has always been good, i had it at 525 when i was 260 but ive lost a good bit. My squats are sad though esp consiidering i would much rather bench that weight than squat it. Gotta imrove. And i love oats especially in my shake thats why i choose those

[soulstealer]

Looks good... personally I would bump the fat and protein a little bit and reduce the carbs a bit... but thats just what I found works for me...

[Damienm05]

Looks good... personally I would bump the fat and protein a little bit and reduce the carbs a bit... but thats just what I found works for me...

Based on that suggestion; I'd remove the carbs from your last whole food meal and just have 2 cups of veg. I'd add 2 tbspn. of PB to the casein/milk shake or even some udo's or flax oil. Upon taking another look, I dunno how you eat that much brown rice; even as a low-carb dieter, I don't look forward to eating that stuff! Oats however are like sex.

[gbrice75]

oats however are like sex.

^^^ x1!!!

[boz]

Looks good... personally I would bump the fat and protein a little bit and reduce the carbs a bit... but thats just what I found works for me...

Question is now what works for him.

Trial and error begins.

[ultra40]

Yeah im very carb sensitive so i can bulk very well off oh higher carbs. I can bulk and cut with fats as they dont really bother me mainly bc i only take in healthy fats and i dont like sweets much so no cravings for me. When im cutting i have to drop carbs below 15% but i cant keto or i have NO energy!

[soulstealer]

Yeah im very carb sensitive so i can bulk very well off oh higher carbs. I can bulk and cut with fats as they dont really bother me mainly bc i only take in healthy fats and i dont like sweets much so no cravings for me. When im cutting i have to drop carbs below 15% but i cant keto or i have NO energy!

I was very hesitant to raise my carbs because I have had similar issues in the past... but right now my macros are around 500g protein 320g carbs and 250-60g fat and I'm getting good results.... I personally needed the extra carbs at this point... this whole game is trial and error... the 244lb you will be totally different than the 264lb you with the same bodyfat.... and if your super carb sensitive it should come down to reducing your carb intake a bit... and eating super low GI during the day going higher on the list pre and post workout.... I say run the diet for 2 weeks and track your progress on your lifts (keep notes if you have a bad memory) and look at yourself daily in the mirror... if your lifts are going up but your packing on the fat then adjust your carbs down but match the calories from fat... if your not putting on too much fat keep this going... and if your bodyweight is staying constant add in some more almonds or peanuts to raise your caloric intake... or you could always take the blue pill and end the obsession..... but wheres the fun in that?