Originally Posted by
cerealkiller326
Originally Posted by autokraftgt View Post
I am currently lean bulking and would like the pros to critique my diet.
Stats:
33 years old
6' 3"
197lbs
14.37% BF 7 point pinch
lifting 3 years
daily meal plan....
7am
3/4 cup oats
1 banana
4 tsps peanut butter
1 3/4 elite whey protein
2 cups fat free milk ALL BLENDED
2 multi's
2 fish oils
60/99/20 816 cals
****I would loose the banana IMO, and I think your macros are wrong?4 tbsp of PB is probably 30g FAT? Atleast my PB is...
It looks like 4 teaspoons of PB Cereal, not tbsp. 3 tsp = a tbsp, so it's just over one tbsp and probably accurate. I agree on losing the banana here, and i'd drop the milk as well - you can be getting those carbs from a better source, but this is up to you. It is a bulk diet so I won't be too hard on milk.
10:30am
6oz chicken breast
2 slices of whole wheat bread
48/30/8 384 cals
1:30pm
1 cup brown rice
1 cup grean beans or broccoli
8oz chicken breast
12 almonds
55/55/19 611cals
I'd drop the almonds and keep the for a pro/fat meal, keep this one pro/carb. We want to minimize fat gains, right?
3:45pm
2 scoops elite whey protein
6 fat free wheat thins
48/30/8 384cals
Why here? This is your pre workout meal and you aren't eating real food. I'd drop it to at most 1 scoop and get the rest of your protein from a whole food source. As for the wheat things, that's a crappy carb source bro - try a sweet potato, yam, oats, brown rice, etc
4:00pm workout
Post workout shake: 2 scoops Dark Matter
Whats the macros on this bro?
I would incorporate a source of carb here, 1/2 cup oats will do.
Agreed, need macros - and also would add carbs - if this dark matter has carbs, drop it and eat real food. Personally, i'd go with a full cup of oats here
6:30pm
8oz sweet potato
8oz chicken breast or lean steak
1 cup broccoli
2 tsp virgin olive oil/canola oil
69/55/21 685cals
Fat macro is high - where is that coming from?
8:30 pm snack
2 scoops elite whey protein
6 fat free wheat thins
**** I would switch your 10:00PM meal with this one.
I wouldn't - i'd eat real food here. You're relying on shakes too much IMO.
48/30/8 384 cals
10:00 pm pre-bed
1/2 cup oats
2 tsp peanut butter
1 2/5 elite whey protein
1 cup fat free milk
31/15/5 229cals
***Before bed I like to have 1 scoop whey and 1 scoop casein protein.
I'd drop the milk and oats in this meal, even on a bulk. Also, make the before bed 2 scoops of casein, the whey is pretty useless here
How does this look?
3700 cals without post wo shake
I have a pretty active job so I burn a lot of cals during the day.
Like mentioned above, I have lifted for 3 years, but just recently got my diet cleaned up. I ate pretty dirty but always mantained a 14% BF. I would like to get down to 10% just by cleaning up my diet, but also put on lean BM too.
Iam 1 week into this plan and have seen some strength gains...but nothing visually in the mirror. How quickly can you guys see results after you get your diet cleaned up? Any and all feedback is greatly welcomed and appreciated. Thanks guys/gals
Bold is a minor change and advise. Seems like you eat a lot for stats. I understand you burn calories during work, what are your work out regime? Cardio?
Reply With Quote
