Diet with questions!

[Dtrain17]

Hey, this is my first post on diet and it's never been reviewed by anyone so it maybe be a bit long, sorry! I didn't list the actual amount of c/p/f but I try for 50g carbs, 30 protein and 10 fat.

I've been working out for 3 years, I'm 6'0 and 175lbs and my bf is maybe 10%. I'm really lean and trying to bulk up but I know you need good foods and it's unnecessary to eat too much. Also I am natural.
So just wondering if you guys could help with my diet. I'm more of an ectomorph if that helps. I read a couple of books on bodybuilding and learn as much as I can so feel free to criticize lol.
A typical day i'll have this:

Meal1: a multivitamin&mineral, vitamin B, Vitamin C, Omega 3 fish oil and Calcium pill.
-6 eggs (whole)
-2 whole grain toasts (w/butter)

Meal 2: Ground beef (hamburg size)
-1.5-2 cups brown rice

Meal 3: Same as meal 2, and maybe a half banana before working out, wait an hour before working out after meal #3. I take superpump max before.

Meal 4 Is my post workout, I have koolaid (like Ronnie Coleman lol) a whey shake and fruit (grapes, apple ect.) when I get home. I have glutamine also, and no fat here at all.

Meal 5: about 1 hr after workout, and...
-Chicken breast
-whole wheat pasta (maybe 50 to 60g carbs)

Meal 6:
-Tuna (170g ish')
-Fruit/vegetables, maybe green beans. It's different all the time.

I'll often have 1-3 whey shakes a day, and have butter for fat (on toast ect. )and maybe put a table spoon of vegetable oil in my shakes or in with rice.

So just wondering, on off days does it matter if I eat perfect and have clean foods if I'm not worried about bodyfat? And should I be adding in things like more omega 6, eating more carbs for me being an ectomorph? I don't play sports but I'll run 45 mins once a week.

Thanks in advance, I appreciate any help.

[gbrice75]

I don't have time to critique diets these days, but bumping for the OP in the hopes somebody else can!!

[Back In Black]

Ok, I'll take this a little further. I know you haven't listed macro's but it's gonna help an awful lot if you can list the macro's for the above meals, individually and total. If you don't know how much you are eating it makes it so much more difficult to gain/lose the right type of weight. Also list the times of each meal, including shakes, and where your workout fits into the mix. As for omega 6, I hope you mean more omega 3, and most of us have extra need of that and we supp with fish oils for the most part.

Why extra vit B & C and calcium?

[Dtrain17]

Okay I'll go into more detail in a sec. Everyday is different but that's an average day. I asked if I should add in omega 6 because I already get omega 3 from fish oils (1 in the morning). The calcium was added just because my mom had extra lol and I figured I don't get enough anyways, the B I read was really important but I still try to eat salad/veggies/fruits when I can and vitamin C is supposed to be important too and there's not enough in the multi vit/min. (for B and C), especially if you workout. I just want a stronger immune system from it.

[Dtrain17]

I'll finish it up tomorrow actually, it's going to take a bit longer lol. So far though I noticed I get 50g fat just in my breakfast meal!

[gbrice75]

I'll finish it up tomorrow actually, it's going to take a bit longer lol. So far though I noticed I get 50g fat just in my breakfast meal!

That's way excessive, I don't care what the goal is. I get 45g in a day...

[Mr. Small]

Probably because you eat 6 whole eggs for breakfast.

2 whole eggs and 4 whites would be better.

[Dtrain17]

I used to eat maybe 3 whole and 3 or 4 whites, but I saw some people just eat all whole eggs. Well my bf% still stays low so would it really matter? It takes out around half of the protein when you toss out the yolk. Also I use margarine, should I stick with the spray butters that have no fat at all?

[Back In Black]

It matters to your general health. Yolks contain alot of saturated fat as do butters and margerines. Too much can cause arteries to start filling with fatty deposits and can also raise your cholesterol. The cholesterol alone won't affect your levels but the sat fat will.

Fat is an essential element to your diet but it should be controlled. Healthy fats are the better option and, if you are bulking, should constitute approx 20% of your caloric intake.

[Dtrain17]

Here it is!

Meal 1 : (5:30am) p/c/f cals
eggs (whole) 36/6/30 420
2 whole grain toasts 10/42/4 240
w/margarine & ketchup 0/5/16 164

total: 46/53/50 824

Meal 2: 8am
lean ground beef (fried): 32/0/18 306
brown rice: 6/68/3 300
+butter 0/0/8 72

Total: 38/68/29 678

Meal 3: 11am
lean ground beef (fried): 32/0/18 306
brown rice: 6/68/3 300
+butter 0/0/8 72

Total: 38/68/29 678

Meal 4: 1:30pm
whole wheat pasta 13/62/2 290
chicken breast 41/0/6 230
green beans 1/4/0 20
w/sauce 0/16/0 60

total: 55/82/8 600

Meal 5: 4pm (well post workout)
whey shake w/water 25/8/3 144
Kool Aid 0/7/0 30
Apple 0/25/0 95

Total: 25/40/3 369

Meal 6: 5pm
Tuna 0/28/0 109
Green Beans 1/4/0 20
w/margarine 0/0/8 70

Total: 1/32/8 199

Meal 7: 8 or 9pm (Not always shake as protein source)
Whey 25/8/3 144
Grean Beans 1/4/0 20
Margarine 0/0/8 70

Total: 26/12/11 234

Total meals 229/355/143

**The brown rice might be off because the nutritional value is "as sold" and not cooked so, maybe its actually less?

[Back In Black]

I'm away for the weekend so can't look at this til Monday. BUT, your fat is more than double where it should be.

[Dtrain17]

Okay thanks, well it's because of the whole eggs and I use margarine, i'm thinking of just doing like 2 whole plus 4 whites. And I eat alot of beef too.

[Back In Black]

Pretty much ALL your fat is from unhealthy saturated sources. Try and limit your fat to 10g per meal.

Get some veggies in with meals 2,3&4.

Get 40-50g protein in your PWO shake and add some oats so you get the same amount of carbs.

[Dtrain17]

Okay, I'm doing like 2 whole eggs and 4 whites now for meal 1, but just wondering what would you do for the fat, the margarine we have is actually like 1 gram saturated per tablespoon, and the eggs dont have too much saturated now with the yolks gone. I'll try to add in veggies!

[JohnnyVegas]

You can get your breakfast carbs from oatmeal rather than toast. No margarine.

[Dtrain17]

Yeah true, well the margarine is 8g fat and only 1 is from saturated anyways, and i dont like oatmeal that much, not even really the quick oats which taste even better lol. I'll post a pic so u guys know where i'm at anyways.(dieted down 9-10lbs but I basically stay looking like that, and i eat alot of calories.)

[JohnnyVegas]

You look great man. I have been working my *ss off in the hopes of getting my BF down like that.

The skinny guys always complain they can't get big. The soft guys always complain they can't get ripped. None of us are ever happy.

[Dtrain17]

Yeah you're right, well i'm usually around there but in that pic, I did a crazy diet. I dieted for 13-14 days but I had surgery on my tricep so I could only workout legs. So I had like 20-40 carbs a day, maybe just a few more before/after cardio, and I had tuna and chicken so very low fat, low carbs and high protein and 45-90 mins of cardio every day and legs at the every other.
I found out about the keto diet during the diet so I did that diet for the last 2-3 days and ended up losing about 10 lbs total but I also lost a bit of muscle. You're not far off and you're alot bigger than me, so just up the cardio right?