Diet Help/Advice

[Anaboxa34]

Hey guys, was hoping someone could give me some advice with my diet, below is generally what i eat every day. I usually have more variety of protein but there were slim pickings at the cafeterias yesterday. Right now i'm not on any gear but i'm taking mygenx. On top of what shown below is usually drink about a gallon of water a day, and i have an extra meal on weekends cause i go to bed later. Thx in advance for your help guys.


8 AM: Immediatly upon rising
45 grams whey protein (11 carb, 45 pro, 5 fat, 130 cals, 25 cals from fat)
2 mega-men multi vit
800mg vit c
1000mg flax seed oil
200mg caffiene
1 Pill myogenx

10:30 AM
4 hard boiled egg whites (.4 carbs, 24 pro, 2.8g fat, 84 cals)
1/2 wheat bagel thin spread of cream cheese (50 carb 11 pro 5 fat 250 cals)
1 slice bacon (for taste) ( .1 carbs 3 pro 3 fat 43 cals)
24 ounces skim milk (37 carb, 24 pro, 1.8 fat, 273 cals)

12:30 PM
1 chicken breast (116 cals, 22 pro, 2.5 fat, 0carb)
2 servings brocolli, carrots, water chestnuts (15 carb 5 pro 1.2 fat 100 cal) -not sure of accuracy
24 ounces skim milk (37 carb, 24 pro, 1.8 fat, 273 cals)
1 serving Brown rice (45 carb 5 pro 2 fat 216 cals)

3:45 PM

1 chicken breast (116 cals, 22 pro, 2.5 fat, 0carb)
1 small slice cheese pizza (45 carbs, 12 pro, 4 fat, 220 cals)
12 ounces skim milk (18 carb 12 pro 1 fat 136 cals)
1 Pill myogenx

430 PM
1.5 scoops superpump 250 (45 cals, 12 carb 0 fat 0 pro)

5 PM GYM

630 PM
50 grams whey protein ( 12.5 carb 50 pro 7.5 fat, 325 cals)
5 grams creatine

830 (haven't eaten yet but dinner usually looks like this)
1 Serving lean protein (chicken, pork, beef) (116 cals, 22 pro, 2.5 fat, 0carb)
2 servings veggies (15 carb 5 pro 1.2 fat 100 cal) -not sure of accuracy
24 ounces skim milk (37 carb, 24 pro, 1.8 fat, 273 cals)

Totals: 323 carbs, 306 pro, 2655 cals 45.6 fat

[Anaboxa34]

OOps..
Goals: Gain Strength and lean mass

[IBdmfkr]

List Macros and total calories.

[JohnboyF]

even without macros your diet is crap bro..

Pizza?

WAY TO Much milk your drinking 2.6 quarts

Nutrition Facts

Amount Per 2.6 quart
Calories 891.8
Calories from Fat 41.28

% Daily Value *

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Total Fat 4.59g 7%

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Saturated Fat 2.98g 15%

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Polyunsaturated Fat 0.178g

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Monounsaturated Fat 1.2g

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Cholesterol 50.96mg 17%

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Sodium 1325mg 55%

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Potassium 4229.7mg 121%

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Total Carbohydrate 123.58g 41%

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Dietary Fiber 0g 0%

--------------------------------------------------------------------------------

Protein 86.89g 174%

[Anaboxa34]

1st: The pizza is very small slice, thin crust, no sauce and low fat skim mozzerella-4 grams fat. Also its the only white flour in my diet. I dont eat the pizza everyday but as i said sometimes (3 days/week) have small slice with chicken breast about an hour before working out. If not chicken then i eat wheaties (mainly because this is the most available thing at the cafeteria). I usually run or swim or both in the AM and then lift in the PM so i really dont think this one slice of pizza justifies you calling my diet crap. If there's more problems then the pizza then just tell me.

2nd: I read this book called "Super Squats" actually recommended by steroid.com member, and the guy that writes this book claims that drinking 2 or more quarts of milk/day will put a lot of muscle on you. There's a little more to this his theory but i'm not going to regurgitate the book for you. I've only been doing the milk thing for about two weeks and if i dont see any difference by the time four weeks is up i'll just stop drinking it. I live on a college campus where all food is paid for so its not like i'm spending my bank account drinking milk.

I will try and get macros up.

[IBdmfkr]

I'll wait for the numbers and we'll begin critiquing.

[Prada]

I'll wait for the numbers and we'll begin critiquing.

[Anaboxa34]

Just finished, as i said i eat at a college cafeteria so some of the info came from what they post and the rest came from the link in perfectbeast's sig. I'm gonna be off line for a couple hours but i'll be back. Thx in advance for you help

[Anaboxa34]

Sorry for the wait bro but that sh*t took longer then i thought it would.

[Anaboxa34]

Bump?

[IBdmfkr]

So you're eating 2600 calories and most of it is from liquid (milk) and shakes and you expect to gain lean mass?
The only decent sources of carbs are from a serving of brown rice and 1/2 a bagel.
Not good bro, I'd re-do it and repost.

Also what are your stats? (height/age/weight/bodyfat?)

[Anaboxa34]

I def. have to agree with you. Seeing it all written out helps identify the weak points instead of just going through it in my head.

Stats: 25/6'.5"/217/15-16%

Revised Diet:

8 AM
45 grams whey (11 carb, 45 pro, 5 fat, 130 cals, 25 cals from fat)
All supps/vits listed above

Between 9-10 AM
1 Wheat Bagel thin spread cream cheese (71 carb, 11 pro, 5 fat, 370 cals)
6 hard boiled eggwhites (.6 carb, 30 pro, 4.2 fat, 126 cals)
2 ounces Breakfast ham (1.7 carb, 10 pro, 1.8 fat, 70 cals)
8 ounces skim milk (12 carb, 8 pro, .4 fat, 91 cals)

1230 PM
1 chicken breast (116 cals, 22 pro, 2.5 fat, 0carb)
Steamed Veggies (15 carb 5 pro 1.2 fat 100 cal) -not sure of accuracy
1 serving brown rice (45 carb 5 pro 2 fat 216 cals)
8 ounces skim milk (12 carb, 8 pro, .4 fat, 91 cals)
3 ounces cooked beef (o carb, 28 pro, 6 fat 180 cals)

330 PM
1 chicken breast (116 cals, 22 pro, 2.5 fat, 0carb)
1 serving whole wheat pasta with minimal sauce (38 carb, 10 pro, 4fat, 190 cals)

430 GYM

600 PM
50 grams whey protein ( 12.5 carb 50 pro 7.5 fat, 325 cals)

730 -8 PM
2 servings lean protein (Beef, chicken, pork, fish) (0 carb, 45 pro, 12 fat, 360 cals)
steamed veggies (15 carb 5 pro 1.2 fat 100 cal)
brown rice (45 carb 5 pro 2 fat 216 cals)
8 ounces skim milk (12 carb, 8 pro, .4 fat, 91 cals)

Friday sat, sun add another meal similar to my dinner meal

Totals : (carb 209, 312 pro, 58 fat, 2888 cals) -weekdays
(carb 281, 375 pro, 73 fat, 3655 cals)

[Anaboxa34]

So you're eating 2600 calories and most of it is from liquid (milk) and shakes and you expect to gain lean mass?
The only decent sources of carbs are from a serving of brown rice and 1/2 a bagel.
Not good bro, I'd re-do it and repost.

Also what are your stats? (height/age/weight/bodyfat?)

Ok so i revised my diet but i was curious what difference it makes whether you get 2600 cals from first diet or 2800 second. Is absorbtion better? Why is it better to gain off foods instead of liquids if macros are equal.

[IBdmfkr]

It has to do with the effect it has on your metabolism and the nutrients that whole foods carry that supplementation doesn't IMO.
I can eat far more calories and stay lean than if I were to take in tons of shakes or calories from liquids during the day.
Try eating 2600 calories and tell me how you feel compared to drinking your 2600, you'll see what I mean after a few days.

[Anaboxa34]

It has to do with the effect it has on your metabolism and the nutrients that whole foods carry that supplementation doesn't IMO.
I can eat far more calories and stay lean than if I were to take in tons of shakes or calories from liquids during the day.
Try eating 2600 calories and tell me how you feel compared to drinking your 2600, you'll see what I mean after a few days.

Will do, by the way what do you think of revised diet?

[IBdmfkr]

For bulking it's o.k. food choices but not enough calories, here are the mistakes that stick out to me although I really don't like the diet itself.
Although at 15-16% bodyfat I'm not sure you need to "bulk" anymore than you are, I'd concentrate on getting rid of some of your bodyfat, I'm sure you have a little bit of a belly on you and excess fat around your lovehandles and lower back at that bodyfat percentage.

IRevised Diet:

8 AM
45 grams whey (11 carb, 45 pro, 5 fat, 130 cals, 25 cals from fat)
All supps/vits listed above
You should have carbs here first thing in the AM coming off an 8hr fast from the evening where your glycogen levels are in the pits. Even a piece of fruit would work here, I've already commented on the whey and you choose to keep it in so I'll leave it alone.

Between 9-10 AM You should've ate this meal at 8am, learn to eat when you wake up it'll do you good.
1 Wheat Bagel thin spread cream cheese (71 carb, 11 pro, 5 fat, 370 cals)
6 hard boiled eggwhites (.6 carb, 30 pro, 4.2 fat, 126 cals) Not sure how you got this protein count?
2 ounces Breakfast ham (1.7 carb, 10 pro, 1.8 fat, 70 cals) I'd drop the ham and raise the number of eggwhites consumed to 10-12.
8 ounces skim milk (12 carb, 8 pro, .4 fat, 91 cals)

1230 PM Good meal besides the milk, but it can stay if you just really love milk.
1 chicken breast (116 cals, 22 pro, 2.5 fat, 0carb)
Steamed Veggies (15 carb 5 pro 1.2 fat 100 cal) -not sure of accuracy
1 serving brown rice (45 carb 5 pro 2 fat 216 cals)
8 ounces skim milk (12 carb, 8 pro, .4 fat, 91 cals) Don't see a need for this here.
3 ounces cooked beef (o carb, 28 pro, 6 fat 180 cals)

330 PM o.k. but I'd do 2chicken breast here.
1 chicken breast (116 cals, 22 pro, 2.5 fat, 0carb)
1 serving whole wheat pasta with minimal sauce (38 carb, 10 pro, 4fat, 190 cals)

430 GYM

600 PM Whey is o.k. here but I'd add a carb source with this meal with 40-60 high-medium GI carbs.
50 grams whey protein ( 12.5 carb 50 pro 7.5 fat, 325 cals)

730 -8 PM
2 servings lean protein (Beef, chicken, pork, fish) (0 carb, 45 pro, 12 fat, 360 cals)
steamed veggies (15 carb 5 pro 1.2 fat 100 cal)
brown rice (45 carb 5 pro 2 fat 216 cals)
8 ounces skim milk (12 carb, 8 pro, .4 fat, 91 cals)

You sure do go to bed early? You sleep for 12hrs each night? If you are still up at 10pm, you could get another meal consisting of Protein/Fiberous vegetables to raise your protein intake. Maybe some fish?
Friday sat, sun add another meal similar to my dinner meal

Totals : (carb 209, 312 pro, 58 fat, 2888 cals) -weekdays
(carb 281, 375 pro, 73 fat, 3655 cals)

Like I said, diet is o.k. but at 6'5 215 lbs you're far from having much size, I'd concentrate on eating the proper foods in place of things like milk and other dairy products.
Once again at 16% bodyfat it's hard to suggest for someone to be bulking.

[Anaboxa34]

First i want to clear up one point of confusion i'm six feet and one half inches not 6 feet five inches.
Seoncd i wanted to say that i really appreciate you going through this with me. I really dont have a preference as to one specific food or diet i really just want to choose the best diet possible, and i want to know why its the best diet possible.

That being said i want to respond to some of your comments

1) I take the whey immediatly upon rising because i have a good walk to the cafeteria and i eat teh whey before i begin to shower/shave get ready etc. I could purchase a carb source to keep in my room to eat with the whey, or just get all my morning chores done at night and wake up and go right to the cafe. Thoughts?

2)Will drop the ham for more egg whites, at the cafe they have little signs posted with the nutritional info of the foods. I pulled the protein count off of what they have posted for the egg whites, but i was also operating under the assumption that egg yolks dont have any protein in them. Is this correct? If not i will adjust accordingly

3) will up the 330 meal to 2 chicken breasts

4)will add carb source to post work out meal

5)I am still awake at 10 so i'll add protein/fiborous foods as suggested. Is whey ok here if its removed from the AM or should i stick with real food

6) your right on with the fat i have on my body. At this point i'm more concerned with mass because when i start cutting calories and upping cardio my flab burns off pretty quickly.

7) Last but not least, you mentioned that you didnt like the diet. What is it about the diet that you dislike? Like i said i really dont have a preference either way but i chose what i did because its what is most available to me on campus.

Again i really appreciate your help with all this.

[IBdmfkr]

1). I'd start the day with meal 2 and skip the whey in the AM. or go with a piece of fruit with the whey if you have to.

2). Their nutrional chart is wrong and yes egg yolks have protein but they are also very high in fat as well so take that into consideration when eating them. I like to have 10eggwhites with 1-2yolks. www.calorieking.com

5). I'd deff go wtih whole protein sources here, good examples are 6-8oz Salmon/Steak/Lamb/Pork loin/Lean Ground Beef or Turkey etc..

6). Becareful because if you're already at 16% 18-20% is right around the corner, that is sloppy fat IMO. Also your body doesn't build LBM as efficiently at higher bodyfats, I prefer to stay under 12%.

7). Your diet is fine for you, I'm just saying I wouldn't follow it. Goodluck with it. Keep researching and you'll see where the flaws are and correct them as time goes on, it's not a horrible diet, but it could be much better. But for what you have to work with etc you're doing great and much better than probably anyone else on campus.

Keep us updated. Stick with 2600 calories for a month and see how everything changes, then adjust it 200calories up or down depending on results.

[Anaboxa34]

Thx again for all your help man. I'll keep you updated.