Fix my Diet

[SuperLift]

Hey guys, im still trying to find the diet that works for me, how do you think this one works? By the way, I am 19, 6'2 at 185 lbs and im trying to put some solid mass on. I have to plan my diet somewhat around my job (what times i eat) I have to work 1:30PM-10:00PM. I plugged in all my stats into the Harris Benedict Formula and according to that I need 3150 Calories to maintain my current weight. Does this diet look ok? Please critique! Im always open for new ideas.


Meal 1: 10AM
Protein Shake, 1 Bagel (plain)
57g protein / 55g carbs / 4g fat / 480 Cals

WORKOUT

Meal 2: 12AM PWO
Protein Shake, 1 Bagel (plain)
69g protein / 57g carbs / 4g fat / 540 Cals

Meal 3: 1PM PPWO
Tuna Sandwich w/ Mayo
58g protein / 33g carbs / 20g fat / 565 Cals

Meal 4: 3:30PM
8oz Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
53g protein / 72g carbs / 5g fat / 550 Cals

Meal 5: 6:30PM
6oz Roasted Turkey, 6oz Potato, 6oz Spinach
46g protein / 33g carbs / 15g fat / 450 Cals

Meal 6: 10:30PM
8oz Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
53g protein / 72g carbs / 5g fat / 550 Cals

Meal 7: 12AM Before Bed
Protein Shake
64g protein / 28g carbs / 14g fat / 480 Cals


That is a total of:
400g protein / 378g carbs / 67g fat / 3615 Cals

[TR'05]

After a quick glance....First, MEAL 1- make it whole foods, bro. Why the protein shake? You are breaking an all night fast....your body is craving some whole food. Try egg whites and oats.

Second, PPWO shoudl be PRO/CARBS....switch it with the meal you have set out next. All in all needs a little work.

[TR'05]

Also, why is the first meal coming at 10am? pretty late in the morning. IF you're bulking you could easily wake up a little earlier and squeeze in another meal.
Id also recommend some ggood fats and EFAs in there somewhere.

[audis4]

Hey guys, im still trying to find the diet that works for me, how do you think this one works? By the way, I am 19, 6'2 at 185 lbs and im trying to put some solid mass on. I have to plan my diet somewhat around my job (what times i eat) I have to work 1:30PM-10:00PM. I plugged in all my stats into the Harris Benedict Formula and according to that I need 3150 Calories to maintain my current weight. Does this diet look ok? Please critique! Im always open for new ideas.


Meal 1: 10AM
Protein Shake, 1 Bagel (plain)
57g protein / 55g carbs / 4g fat / 480 Cals
This is fine....I would go with slow releasing protein i.e. eggwhites and do a whole wheat bagel.

WORKOUT

Meal 2: 12AM PWO
Protein Shake, 1 Bagel (plain)
69g protein / 57g carbs / 4g fat / 540 Cals
Good.

Meal 3: 1PM PPWO
Tuna Sandwich w/ Mayo
58g protein / 33g carbs / 20g fat / 565 Cals
Don't like this meal. Do pro/carb

Meal 4: 3:30PM
8oz Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
53g protein / 72g carbs / 5g fat / 550 Cals
Do you mean 2 cups? How did that come out to 72g carbs? Thats way too much for one meal.

Meal 5: 6:30PM
6oz Roasted Turkey, 6oz Potato, 6oz Spinach
46g protein / 33g carbs / 15g fat / 450 Cals
Good, May want to consier switching meal 3 and 5.

Meal 6: 10:30PM
8oz Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
53g protein / 72g carbs / 5g fat / 550 Cals
Same as meal 4.

Meal 7: 12AM Before Bed
Protein Shake
64g protein / 28g carbs / 14g fat / 480 Cals
If this is a weight gainer or whatever lose it. I would do a whole food here, whether it be pro/carb or pro/fat.


That is a total of:
400g protein / 378g carbs / 67g fat / 3615 Cals

In Bold. Macros look decent.

[SuperLift]

How much rice should I eat instead of a 1/2 cup (uncooked)?? Im going to swich egg whites in place of my morning protein shake.

[zodiac666]

i would have both fast and slow forms of protein in the morning. at night is when i would want mainly slow digesting protein.

IMO, depending on how fast your metabolism is,72g of carbs is not excessive especially if your trying to add muscle

[audis4]

i would have both fast and slow forms of protein in the morning. at night is when i would want mainly slow digesting protein.

IMO, depending on how fast your metabolism is,72g of carbs is not excessive especially if your trying to add muscle

ya, but why eat that many carbs if your body won't use them all. I would cut the carbs down to more like 54 and add another meal with carbs so your meals are a little more steady.