First Attempt: Sample Diet

[Dangerdan]

Ok guys, here is UPDATED first attempt at a diet. My goal is to gain 20-25lbs in six months before cutting down for my first show. Over the next six months, I will be on sust for 12 weeks at some point. My current bodyweight is 210 and 12%bf approximately. I'm 6'1. After reading the sticky's and articles linked therein, I have determined that I will need to take in somewhere between 4000 and 4500 calories to gain weight (two formulas in sticky's provided about a 500 caloried different result).

This is my first attempt to stick to a solid diet as I normally just eat whatever I want so I am not concerned with whether or not it is considered perfect or ideal. I want to see how I respond to a decent diet now and I will worry about eating perfectly come May when I start to prepare for the competition.

I am thinking that I may be shooting for something like 4400 calories, 400g protein, 400g carbs, and 100g fat?

Here is a sample of each meal.



Meal 1 Pro/Carb 7:00-7:30a.m.
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

50g protein / 70g carbs / 5g fat


Meal 2 Pro/Fat 10:00a.m.
1 can tuna
1 scoop protein w/skim milk & 1tbs fishoils

55g protein / 5g carbs / 20g fat

Meal 3 Pro/Carb 12:00-12:30p.m.
Chicken breast
1 cup Brown rice

50g protein / 70g carbs / 5g fat

Meal 4 Pro/Fat 2:00-2:30
1 can tuna, 1 Scoop Protein w/ skim milk, tbs fishoils

50g protein / 5g carbs / 20g fat

Meal 5 Pro/Carb 5:00-5:30 (pre-workout)
Grilled Chicken Sandwich
veggies

30g protein / 50g carbs /6g fat

WORKOUT 1.5 hours (4x weekly)

Meal 6 Pro/Carb PWO 7:00-7:30p.m.
60g protein, 50g dextrose, 50g maltodestrin

50g protein / 100g carb / 0g fat

Meal 7 Pro/Carb 8:30-9:00p.m.
2 Grilled Chicken Breast
Brown Rice
Veggies
Skim milk

65g protein / 100g carbs / 12g fat



Meal 8 Pro/Fat
1 scoop whey, 1 scoop casien protien w/ skim milk and 1tbls fish oil

50g protein / 4g carb / 20g fat

Totals: 4008 calories / 410g protein / 394g carb / 88g fat

Again, I'm not shooting for the perfect diet at this point, I'm just trying to get headed in the right direction. I appreciate any comments or thoughts. This diet was put together based on the two bulking stickies. For pics of me (to send to your girlfriends or whatever) check out my previous thread: I'm new here

DangerDan

[l2elapse]

i think we can do a lot more help if you list macros for each meal and the totals

[Dangerdan]

i think we can do a lot more help if you list macros for each meal and the totals

I agree and like I said above, I'll update it once I determine the macros and calories from each meal. I'm currently browsing different sites that give macros and calories for different meals, etc.

[perfectbeast2001]

Meal 1 Pro/Carb 7:00-7:30a.m.
1 cup Kashi whole grain cereal w/skim milk
1 cup lowfat yogurt with 1 scoop protein powder. Swap Kashi cereal for good old oats. Kashi like most shop bought cereals is full of sugar and crap. Oats are great and can be flavoured with whey,splenda ect ect

Meal 2 Pro/Fat 10:00a.m.
1 can tuna w/mustard and relish Whats in the relish im betting sugar. dont want any sugar in pro/fat. how about tuna light light mayo.
1 scoop protein w/skim milk & 1tbs fishoils

Meal 3 Pro/Carb 12:00-12:30p.m.
Chicken breast
1 cup Brown rice good

Meal 4 Pro/Fat 2:00-2:30
2 Apples w/Peanut Butter
1 Scoop Protein Lose the apples from this. pro/fat again dose not need sugar as it will spike insulin and make you predisposed to store the fat. I would look to add some lean meat instead.

Meal 5 Pro/Carb 5:00-5:30 (pre-workout)
Meal replacement shake (i.e. myoplex or something similar) or meal replacement bar. I'm trying to keep this fairly light as it is directly before workout. the meal replacement shakes contain lots of carbs and fats, not good IMO. I would make my own pre workout shake with powdered oats, whey,banana, cinnamon. I would not use the bar they are just candy bars with added protein.

WORKOUT 1.5 hours (4x weekly)

Meal 6 Pro/Carb PWO 7:00-7:30p.m.
50g protein, 50g dextrose, 50g maltodestrin I have subbed oats for dex due toi the crash PWO but if it works for you great

Meal 7 Pro/Carb 8:30-9:00p.m.
2 Grilled Chicken Breast
Brown Rice
Veggies good

Meal 8 Pro/Fat
1 scoop whey, 1 scoop casien protien w/ skim milk and 1tbls fish good.

would agree that we really need to see macros before we can critique it but seeing as your a nice bloke i gave it a shot anyway!

[audis4]

Throw macros in for each meal so I can see how many cals your eating for every meal. Hope your eating your greens

[chuck89gt5.0]

No disrespect but looking at your avatar you cannot afford to put on anymore fat on a bulk especially if you want to compete so keep the foods VERY clean. I agree with everything PERFECTBEAST posted....

[Dangerdan]

No disrespect but looking at your avatar you cannot afford to put on anymore fat on a bulk especially if you want to compete so keep the foods VERY clean. I agree with everything PERFECTBEAST posted....

None taken. The contest I will be competing in is a little over nine months away so I think my bf% is pretty good now. Over the next six months (the bulking phase) I do plan on eating pretty clean and keeping my bodyfat under control, i.e. under 14% or so.

I'm pretty sure its the pirate hat that makes me look like a fatty. Here is a better pic to show my bf%.

I'm still working on the macros for each meal and I will hopefully have this updated later today.

[Dangerdan]

Bump for updated diet with macros. I also made changes based on Beast's suggestions and Chuck saying I was a fatty.

[jusgettinbig]

Diet looks good but personally I would lose the milk.

[Dangerdan]

I know milk can be bad but I think I am going to try it in conjunction with the bulking phase of my diet. Depending on how my body reacts to the diet, I may drop the milk. I currently drink up to half a gallon of skim milk a day and it helps me to get in more calories.

[Dangerdan]

Come on guys, I updated it with macros for ya. What do you think?

[Columbus]

BULKING = 1 F/P MEAL...rest c/p.....

[Dangerdan]

BULKING = 1 F/P MEAL...rest c/p.....

Are you saying I should only be eating one pro/fat meal each day?

[audis4]

BULKING = 1 F/P MEAL...rest c/p.....

This doesn't work for everyone bro.
But on the whole, you need carbs to grow so you should have more pro/carb meals than pro/fat.
Find how you react to carbs

[perfectbeast2001]

I relly like the update. I find carbs make me fat so I only have them in breakfast, pre and pwo. Many people like more carbs and just have one pro fat meal. See how you go and if you feel you are not growing sub a pro/fat meal to a pro/carb. You will have to just try it and see how you feel as everyone is different. I still like the look of it though i think you'll grow.