***Please Check out my Diet*** (Gain)

[Valtorian]

Current Wt: 140
Goal: 170
Workout days: 5

My excercises include mostly what I have read to do for hardgainers, Squats, Military Press, Bench Press etc. Including every muscle group at least once a week.
__________________________________________________ _______________

Meal 1: 0545
Protein Shake (cals: 221, Fat:2 , Carb: 16, Protein: 32)
Milk
1 Banana

Meal 2: 0800
1 Apple (cals: 74, Fat: 1, Carb: 19)
1 Srving of Scrambled Eggs (cals:459, Fat: 41, Carb: 2, Protein: 20)
Sausage on a Biscuit (cals: 223, Fat: 15, Carb: 18, Protein: 6)
Potatoes (cals: 326, Fat: 22, Carb: 33, Protein: 4)
Orange Juice x2 (cals: 452, Fat: 1, Carb: 109, Protein: 4)

Meal 3: 1000
1 srving Yellow Rice (cals: 226, Fat: 4, Carb: 42, Protein: 3)
1 Chicken Breast (cals: 264, Fat: 10, Protein: 120)
Bottled Water

Meal 4: 1200
White Rice (Short Grain) (cals: 242, Fat: 1, Carb: 54, Protein: 3)
1 Apple (cals: 74, Fat: 1, Carb: 19)
Due to the fact that I'm in the Army, this will be a Misc Meat (Misc)
Milk x2

Meal 5: 1400
1 srving Yellow Rice (cals: 226, Fat: 4, Carb: 42, Protein: 3)
1 Chicken Breast (cals: 264, Fat: 10, Protein: 120)
Bottled Water

Snack: 1600
1 can of Tuna with veg. oil (cals: , Fat: , Carb: , Protein: )
Caramel Rice cake

Meal 6: 1800
White Rice (Short Grain) (cals: 242, Fat: 1, Carb: 54, Protein: 3)
Due to the fact that I'm in the Army, this will be a Misc Meat (Misc)
Milk x2 (cals: , Fat: , Carb: , Protein: )

Workout: 1900
PWO: 2015
Protein Shake (cals: 221, Fat:2 , Carb: 16, Protein: 32)
Milk
1 Banana

Meal 7: 2045
1 srving Yellow Rice (cals: 226, Fat: 4, Carb: 42, Protein: 3)
1 Chicken Breast (cals: 264, Fat: 10, Protein: 120)
Bottled Water

Wakeup: 0145
Protein Shake (cals: 221, Fat:2 , Carb: 16, Protein: 32)
Milk
1 Banana
Peanut Butter and Jelly Sandwich (cals: 331, Fat: 15, Carb: 42, Protein: 11)

TOTAL:
Cals: 5700-6000
Fat: 190-210
Carbs: 570-610
Protein: 410-450

***Critique Please***

[Valtorian]

....

[IBdmfkr]

Honestly for a 140lb guy that is WAY too many calories. You could grow plenty off of 4000-4500, no need for 6000 IMO.
Drop the shakes and stick with solid foods, that should drop the calories down a bit.

Btw, have you actually used this diet yet or were you planning on it? That is a lot of food to put down bro, you'll see how hard it is doing that consistantly for any amount of time if you do decide to try it.

[Valtorian]

Would 6000 be bad? I think I woould like to keep the shakes in there, because I know I burn calories faster than most people. Is it negative to have that many calories, and this is what I'm starting now!

[spittin' 'n cussin']

i think it loos good for a hardgainer but it does seem high in cals. im about 200lbs and i dont take in 6000 cals

[edgarr]

I hope you are trying to put on weight and not muscle! You'll put on 30lbs of fat in no time with this diet. That is way too much for you. What are you eating now? Read the sticky at the top and adjust it for your needs and work your way up to 6000 cals.

[Valtorian]

Ok here is what my meals calculated out too today.
Mostly chicken breasts, wheat bread, bananas, apples, steak and potatoes
with some other healthy things on the side , broccoli etc.

Totals Cals: 4608 Fat: 130 Carbs: 577 Protein: 280

Does this look like a good total for 140lbs to gain?

[Superballer]

Holy shit yes. You will put on a lot of fat as well as muscle.

However, if this is your first bulk, I wouldn't necessarily say to change anything (besides maybe lowering it down to 4000 calories).

Others may disagree, but I'm glad that I decided to go significantly over my maintainance for my first bulk.

Mainly for the reason that it kept me motivated. Seeing myself gaining pound after pound kept me going to the gym and disciplined on eating on time and never missing a meal. This is very important if it is your first time "dieting."

However, on the bad side, I spent 3 months cutting in order to reduce the fat I gained. Had I chosen to do a lean bulk I would have been able to spend the last 3 months growing instead of just cutting body fat.

However, a lean bulk would not have had as noticable results as far as adding pounds and size so I may not have been as motivated and stuck to the plan for my first time ever bulking. Seeing results is important in keeping most people motivated.

Just a few thoughts. But yes you will gain a shitload with those macros. Just be prepared for a lot of fat as well as muscle. Cardio 5 days a week may be a good option to keep it to a minimum.

[Superballer]

Oh, and if someone else doesn't jump in I will try to critique actual meal choices tomorrow when I don't have school.

[Valtorian]

I would appreciate it if maybe you could or "someone" lead me in the right direction on how I could maybe move this to the more leaner side of bulk. Just please keep in mind that 3 of the meals are from an Army Chow Hall. So they are the basic "choice of meat, potatoes and rice and 2 glasses of milk!"

Anything else can be changed. Thanks again.

Oh and the new cal total is 4703 and my protein for today was 282

[Roid Rage]

Hmmm... Can some people reading/replying to this thread read my thread? ROID RAGE is back! - CHECK OUT MY DIET - SUGGESTIONS?

What I don’t understand is how this guy estimates his diet to be 6000 calories, when my diet is comparable and I’ve estimated 4500 calories. I also am not using fitday or any other site to tell me what the calorie count will be. I'm heading to buy the groceries HOEPFULLY today and I will get the EXACT CALORIE count off the product.

Maybe Valtorian is using fitday or some other site to calculate his estimated intake and it’s totally off? Or maybe my guesstamit on my diet is way under estimated?

Anyone?

-RR

[Superballer]

I'll try to look at it in a bit. But all I know that is when I was eating 4500 clean calories, I about wanted to puke during every pro/carb meal.

Like Ibd said, eating 6000 calories is no walk in the park, you will probably feel sick at one time or another, its a SHITLOAD of food.

Also, RR, get the exact calorie count from your packages. Just make it a point to do it. Fitday is alright but the amounts from the packages are generally better. This way there will be no second guessing.

[Superballer]

Also RR....

notice the first thing I see with Valtorian's macros is that he has 190-210 calories of fat.

That is nearly a 1000 calories more than your diet, in fat alone, not looking at any of the other macros.... just so you know where the extra calories are coming from. So really, the may be more different than you notice at first glance.

[timtim]

if you want to try and have a leaner bulk why not start out at 3500 calories. this way you can easily add 300 to 500 calories every 2 weeks if you are not progressing. there is no reason a 140 pound person needs 400 grams of protein or 200 grams of fat. thats 1800 calories from fat a day.

personally, i would go with 250 grams of protein (1000 calories) and 70 to 80 grams of fat (630 to 720) at the onset. carbs, 300 to 350 (1200 to 1400). just rough estimates.

[IBdmfkr]

Agree with Timtim.. I'm 205 @ 8% BF and an extreme hardgainer also and my maintainance is around 3000calories/day.. to gain LBM I am taking in 3200calories/day and holding LBM while reducing BF slowly.
140lbs, 3500-4000 calories would be plenty. Keep your macros like timtim suggested for optimal results.
Again, keeping a log and consistant number of calories for a given amount of time will be the best option. Then you can look back and see what needs to be changed as your progress goes along.. obviously as you gain more weight more calories will be added slowly to keep progressing forward.

[novastepp]

what is your diet like on non-training days, Valtorian?