Complete Diet, Help Please

**novastepp** · 02-15-2006, 08:56 PM

ok, bulking diet, 5'8" 180, on Phera-plex, help

meal 1 (10:30 am)
1/12 chicken breast 2tsp flax, metamucil
395 cals

meal 2 (12:00)
2 scoops whey, 2 tsp flax
320 cals

meal 3 (2:30)
1 can tuna, 1/2 cup spinach, 1 oz. almonds
330 cals

meal 4 (4:30)
1 slice whole wheat bread, 6 slices turkey, 1 slice cheese
260 cals

PWO
2 scoops whey, 48g dex
440 cals

PPWO (8:15)
1 cup oats, 2 salmon filets
400 cals

meal 5 (10:30)
2 scoops whey, 2 tsp flax
320 cals

meal 6 (immediately before bed)
2 Tbsp Natty Peanut Butter
200 cals

Total of day (2477 cals)
break down
Pro: 1406
Carb: 550
Fat: 521
also take Vit C 5g ED, B-complex, Hawthorn Berry, and Perfect Cycle to accompany the Phera-plex

ok so the proportion of carbs to fats seems way too close for me. can someone please tell me what they think of this diet, and what i could do to get about 300 more clean calories in there during the day. i think my carbs should be higher but i need to know if that is in deed correct and some suggestions on how to do that. Please help me out here guys, and thanks a lot...

**novastepp** · 02-16-2006, 08:48 AM

bump...anyone?

**novastepp** · 02-16-2006, 02:26 PM

alright one last shot here...
any of the diet gurus wanna give me a helping hand?@

**1buffsob** · 02-16-2006, 03:14 PM

I'm definately no diet guru so you can take this with a grain of salt.

First, total kcals seem way low if this is a bulking diet. Use this Harris Benedict calculator to figure out what your maintanence cals should be then bump it up 500-800 cals.

http://www.exrx.net/Calculators/CalRequire.html

From my calculation you have about 350g protein, 140g carbs, and 58g fat. You'll need to add more carbs, over 200 at least, then bump the fat up. Your diet looks a lot more like a cutting diet/maintaining diet, rather than a bulk.

Best of luck brotha.

**novastepp** · 02-16-2006, 04:17 PM

thank you buffsob, and yeah i know i need to add more, i was hoping for suggestions because im not sure where to add my carbs, and i figured the forumla out and for me i am needing about 2800 or slightly over and im stuck at around roughly 2400, if someone could please give me some suggestions on where to add carbs and basically some more calories i would really appreciate it thanks guys...

**spound** · 02-16-2006, 04:45 PM

Originally Posted by novastepp

ok, bulking diet, 5'8" 180, on Phera-plex, help

meal 1 (10:30 am)
1/12 chicken breast 2tsp flax, metamucil
395 cals What is 1/12 chicken?? I would add carbs here!!! 1 cup oats will do, also, give us protein/carb/fat/ breakdwon of each meal not jsut cals!!

meal 2 (12:00)
2 scoops whey, 2 tsp flax
320 cals I would add carbs here, if you like to split carbs and fats, then take out the oil, but I woudl have carbs here.

meal 3 (2:30)
1 can tuna, 1/2 cup spinach, 1 oz. almonds
330 cals Looks good, i dunno what 1 oz almonds is, though I would use 30 almonds or so

meal 4 (4:30)
1 slice whole wheat bread, 6 slices turkey, 1 slice cheese
260 cals This meal is not ideal IMO. Is that cold cut turkey? Or whoel turkey breast, like off the bone? Cold cuts sucks. Again, I woudl maybe have some carbs here again

PWO
2 scoops whey, 48g dex Up the dex a little...maybe 60-70g instead of 48
440 cals

PPWO (8:15)
1 cup oats, 2 salmon filets
400 cals looks good

meal 5 (10:30)
2 scoops whey, 2 tsp flax
320 cals I would try to replace this with whole food, but if you can't b/c of time or whatever, it looks good.

meal 6 (immediately before bed)
2 Tbsp Natty Peanut Butter
200 cals Add soem more protein here, like eggwhites, or soem tuna.

Total of day (2477 cals)
break down
Pro: 1406
Carb: 550 I would shoot for around 1200 cals from protein, 1200 from carbs, and 600-700 or so from fats, this is not exact, as I have not calculated out your exact caloric needs, but a rough estimate. I would do 40/40/20 ratio to get your calsFat: 521
also take Vit C 5g ED, B-complex, Hawthorn Berry, and Perfect Cycle to accompany the Phera-plex

ok so the proportion of carbs to fats seems way too close for me. can someone please tell me what they think of this diet, and what i could do to get about 300 more clean calories in there during the day. i think my carbs should be higher but i need to know if that is in deed correct and some suggestions on how to do that. Please help me out here guys, and thanks a lot...

In bold above, this is not exact though, jsut trying to help guide you.

**1buffsob** · 02-16-2006, 07:38 PM

Spound gave some good advice. Are you looking for an all out bulk or more of a lean bulk?

**xtinaunasty** · 02-16-2006, 08:38 PM

dont be afraid of the bulk nova!!! i know you have been cutting for a while now and are used to being tight and toned...but if you want to gain muscle you gotta eat boiay!

**spound** · 02-16-2006, 08:53 PM

Originally Posted by xtinaunasty

dont be afraid of the bulk nova!!! i know you have been cutting for a while now and are used to being tight and toned...but if you want to gain muscle you gotta eat boiay!

Yup! Truer words have not been spoken!

DOn't be afraid of putting on some fat...it looks liek you are from the diet you posted. It's gonna happen if you want to put on muscle.

**1buffsob** · 02-16-2006, 08:57 PM

Fear of putting that fat back on is always a problem when going from cutting to bulking. Just keep that a.m. cardio up and EAT BROTHA. I envy you, I'm still cutting.

**novastepp** · 02-16-2006, 09:46 PM

meal 1 (10:30 am)
2 chicken breast 2tsp flax, Metamucil, 1/2 cup oats
420 protein calories
80 fat cals
100 carb cals
600 cals total

meal 2 (12:00)
2 scoops whey, 1/2 bag white rice
260 protein calories
170 carb cals
430 cals total

meal 3 (2:30)
1 can tuna, 1/2 cup spinach, 1 oz. almonds,
175 pro cals
140 fat cals
30 carb cals
345 cals total

meal 4 (4:30)
2 slice whole wheat bread, 2 cooked chicken patties, 1 slice cheese
172 pro cals
54 fat cals
200 carbs calories
424 cals total

PWO
2 scoops whey, 60g dex
240 pro calories
240 carb calories
480 cals total

PPWO (8:15)
1 cup oats, 2 salmon filets
160 pro cals
45 fat cals
205 cals total

meal 5 (10:30)
2 scoops whey, 2 tsp flax
240 pro cals
80 fat cals
320 cals total

meal 6 (immediately before bed)
2 Tbsp Natty Peanut Butter, 6 egg whites, Metamucil
60 pro cals
150 fat cals
24 carb cals
234 cals total

Total of day (3038 cals total)
break down
Pro: 1727
Carb: 764
Fat: 547

Also take Vit C 5g ED, B-complex, Hawthorn Berry, and Perfect Cycle to accompany the Phera-plex

Alright, it's updated with much love from SPOUND with the kick ass advice. thanks to all who replied, everyone let me know what you think of the final product. i am clean bulking, but more suggestions are more than welcome to add more cals if needed here and there. let me know what you would do differently, or what you like. any suggestions on cheats as well!

but remember i'm in college and time and money is tight. again, let me know what you think.

nOva

**xtinaunasty** · 02-16-2006, 10:03 PM

looks much better!! i would start with this and see how you do. as far as cheats go...chipolte burrito bowls are a good option because if you get them prepared right (rice, black beans, chicken breast, salsa, veggies) they aren't a totally off the wagon cheat. sushi's a good one too. enjoy!

**novastepp** · 02-16-2006, 10:06 PM

Originally Posted by xtinaunasty

looks much better!! i would start with this and see how you do. as far as cheats go...chipolte burrito bowls are a good option because if you get them prepared right (rice, black beans, chicken breast, salsa, veggies) they aren't a totally off the wagon cheat. sushi's a good one too. enjoy!

Thanks girlfriend... i think it's safe to say ur my favorite female on here,
maybe even anywhere...

**spound** · 02-16-2006, 10:10 PM

Looks a hell of a lot better! I still have some critique though....
Also I didn't mean list how many cals from each macro nutrient in each meal, I meant to list hwo many grams of each macro nutritent are in each meal, and then the total grams of each as well. Sorry if I was unclear.

You still need to up your carbs some...don't worry...carbs dont necessarily make you fat is your timing is right and the carbs are th eright kind. I am in college too, so I know how tough sticking to a diet can be, but if you need any tips, LMK

Originally Posted by novastepp

meal 1 (10:30 am)
2 chicken breast 2tsp flax, Metamucil, 1/2 cup oats I would up the oats to 1 full cup!! Come on buddy!!
420 protein calories
80 fat cals
100 carb cals
600 cals total

meal 2 (12:00)
2 scoops whey, 1/2 bag white rice I woudl switch to brown rice or sweetpotatoes/red ptoatoes if ya could
260 protein calories
170 carb cals
430 cals total

meal 3 (2:30)
1 can tuna, 1/2 cup spinach, 1 oz. almonds,
175 pro cals
140 fat cals
30 carb cals
345 cals total

meal 4 (4:30)
2 slice whole wheat bread, 2 cooked chicken patties, 1 slice cheese If you want to keep that bread in there that is fine, but I woudl prefer brown rice, red poatatoes, sweet pot. or oats as my carb soucre instead...not a big bread fan
172 pro cals
54 fat cals
200 carbs calories
424 cals total

PWO
2 scoops whey, 60g dex
240 pro calories
240 carb calories
480 cals total

PPWO (8:15)
1 cup oats, 2 salmon filets This is really fine, but if you wanted me to get really picky, I woudl say switch to salmon to a protein source for another meal, and get a differnt type of protein in this meal for PPWO. Salmon has soem good fats in it, which prob. wont matter much, but it may depend on how long after your PWO shake this is b/c your insulin levels may still be high from the PWO shake. Like I said, this is being nit picky though.
160 pro cals
45 fat cals
205 cals total

meal 5 (10:30)
2 scoops whey, 2 tsp flax
240 pro cals
80 fat cals
320 cals total

meal 6 (immediately before bed)
2 Tbsp Natty Peanut Butter, 6 egg whites, Metamucil
60 pro cals
150 fat cals
24 carb cals
234 cals total

Total of day (3038 cals total)
break down
Pro: 1727
Carb: 764..Like I said, up the carbs, this number should be pretty close to even with your protein..you don't understand how important carbs are for muscle growth!!
Fat: 547

Also take Vit C 5g ED, B-complex, Hawthorn Berry, and Perfect Cycle to accompany the Phera-plex

Alright, it's updated with much love from SPOUND with the kick ass advice. thanks to all who replied, everyone let me know what you think of the final product. i am clean bulking, but more suggestions are more than welcome to add more cals if needed here and there. let me know what you would do differently, or what you like. any suggestions on cheats as well!

but remember i'm in college and time and money is tight. again, let me know what you think.

nOva

**novastepp** · 02-16-2006, 10:48 PM

So here's what i did...
upped my carbs by about 500 cals...
changed a few things around. now my question would be, can you eat too many oats? don't worry, I LOVE EM! so it doesn't bother me, but it's looking like a lot of oats.
i also changed the times on my PPWO meal so there wouldn't be any prob with the fat from the salmon, i also moved back my whey/flax meal after that.
i also changed the bread to oats in meal 4 (can't guarantee i wont use bread every now and then though

).

i also added the grams of each macro and grams per meal and a daily total...

so again, please add anything else, or any opinions you may have.

THANK YOU SO MUCH "SPOUND" FOR YOUR HELP...
and a big Aaaaaaannnnkkkkyoooouuuu!!! to everyone else who joined in!

keep the great help coming!

meal 1 (10:30 am)
2 chicken breast 2tsp flax, Metamucil, 1 cup oats
420 protein calories (105g)
80 fat cals (9g)
200 carb cals (50g)
700 cals total (164g)

meal 2 (12:00)
2 scoops whey, 1 bag white rice (sweet potatoes?)
276 protein calories (69g)
344 carb cals (86g)
618 cals total (155g)

meal 3 (2:30)
1 can tuna, 1/2 cup spinach, 1 oz. almonds,
175 pro cals (44g)
140 fat cals (16g)
30 carb cals (8g)
345 cals total (68g)

meal 4 (4:30)
1 cup oats, 2 cooked chicken patties, 1 slice cheese
140 pro cals (35g)
40 fat cals (4g)
240 carbs cals (60g)
420 cals total (99g)

PWO
2 scoops whey, 60g dex
240 pro calories (60g)
240 carb calories (60g)
480 cals total (120g)

PPWO (8:35)
1 cup oats, 2 salmon filets
160 pro cals (40g)
45 fat cals (5g)
200 carb cals (50g)
405 cals total (95g)

meal 5 (10:45)
2 scoops whey, 2 tsp flax
240 pro cals (60g)
80 fat cals (9g)
320 cals total (69g)

meal 6 (immediately before bed)
2 Tbsp Natty Peanut Butter, 6 egg whites, Metamucil (cottage cheese?)
60 pro cals (15g)
150 fat cals (17g)
24 carb cals (6g)
234 cals total (38g)

Total of day (3524 cals total) (808g)
break down
Pro: 1711 (428g)
Carb: 1278 (320g)
Fat: 535 (60g)

Also take Vit C 5g ED, B-complex, Hawthorn Berry, and Perfect Cycle to accompany the Phera-plex

**xtinaunasty** · 02-16-2006, 11:17 PM

Originally Posted by novastepp

Thanks girlfriend... i think it's safe to say ur my favorite female on here,
maybe even anywhere...

aw, you're so sweet!

**spound** · 02-16-2006, 11:18 PM

Looks pretty damn good. Only thing I could comment on now that you have given me grams measurments as well is that your protein intake is unnecessarily high. You only need about 2g per lb MAXIMUM ( I wouldnt even go this high unless I am on gear)....I go about 1.5-1.7g per lb myself. You are taking in as much protein as myself and I weigh 250 lbs. The first meal I see first and formemost has too much protein, you don't need 100g of protein in one sitting if you are eating 7-8 times a day. Back it down some. Other than that it looks pretty good...try this out for a while and see how it treats you. If you are unpleased with anything such as too much fat gain or anything then come back and we can make some adjustments accordingly. Good lcuk

Oh and...your welcome on the advice, it's my pleasure.

**spound** · 02-16-2006, 11:21 PM

Oh and no....you can't really take in too much oatmeal. It is great for you! When I am bulking I eat around 6 cups of it per day. When I incorporated oats into my diet my cholesterol dropped from in the low 200's range to 126!!! Doctor was amazed at how low my cholesterol was.

**novastepp** · 02-16-2006, 11:39 PM

wow, didn't even register as i was altering it how much protein i had! i'll adjust that and i'll post the finished product 2morrow, or later this morning...hehe

**novastepp** · 02-17-2006, 09:07 AM

my gram measurements were off for my protein in nearly every meal except PWO, with that in mind my new total for protein grams in a day is 380, which is a little higher than 2g/pound of weight. but with the hopeful weight gain, i think it will even itself out. so i am leaving it there...

now its to figure out what kind of cheat meal i want

**novastepp** · 02-17-2006, 12:00 PM

so i guess i really don't need to repost, i figured all my protein grams and im just over 2g per pound of weight as stated above. i am really eating my ass off and i like it! haha thanks for all teh help, and any other comments are always welcomed...
any great ideas for cheat meals would be cool too

**1buffsob** · 02-17-2006, 02:59 PM

Cheat meals, oh let me count the ways.

1...2...3...4....

'6 hours later' 5864....5865....5866.... Sh!t, I lost count. 1....2....3....

Seriously though, there is so many good ones out there. Just try not to mix macros too much if you're really trying to stay lean.

Have you ever heard of a "No-Bake Cookie". Basically massive amounts of sugar, chocolate fudge, oatmeal, and peanut butter. My mom used to make them all the time, rich as hell but freaking awsome. For the past couple of days I've been working on the recipe and trying to bring it up to my health standards. If I get the recipe down, I'll post it for you. The experimental batches show major promise.