first ever diet compilation, need help!

So after getting into various routines that i didnt like and taking several supps and experimenting... it hits me, all i need is to sit down and compile a Diet and actually follow it for atleast a month to see how much it really benefits.

my past choice of food is poor. chips, fast food, energy drinks, reaplacing meals with cigarettes, not enouph water intake etc. no wonder i wasnt satisfied with my gains!

so here its goes, a newbies try at diet!

now ill be clean bulking of course on training days 4100 cals and on off days 3400 cals.

now im gonna put this together a simple as i can for you guys to read easily

On Days-


-First breakfast meal-
250ml egg whites
2 whole *****-3 eggs
quarter cup mixed beans
1 cup mixed veggetables
50g's cashews
2 fish oil capsuled

679cals/54gs protien/37 carbs

_______________________

-second breakfast meal-
400g plain yogurt
50g almonds
2 scoops milk protein blend

783 cals/66g's protien/33 carbs

________________________

-First lunch meal-
200g's lean meat
large garden salad
1tsp flaxseed
1 tsp olive oil
50g cheese
2 fish oil capsules

454cals/ 44g protien/ 22 carbs

___________________________

-second lunch meal-
200g lean meat
large garden salad
1 tsp flaxseed oil
1 tsp olive oil
50g walnuts

486 cals/ 42gs protein/ 14 carbs

__________________________

-PREWORKOUT-
recovery shake 2:1 carb protien ratio
___________________________

-During Workout-
" "
___________________________
-After Workout-
" "
___________________________

-Second meal after workout-
200 g lean meat
large garden salad
1 aerving fruit
50g wild rice
2 fish oil capsules

524cals/47gs protien/ 68 carbs
---------------------------------

-Pre bed meal-
250ml egg white
1 serving fruit
50g oats

201 cals/34gs protein/ 54 carbs




Totals- 4135.4 cals/ 372gs Protien/ 396 carbs/ 138.6 fat

anybody out there!?

nobody? please

the first thing i would do is seperate your fats from your carbs you want pro/carb meals and pro/fat/veggie meals. you dont want to mix carbs and fats if u can help it

What are your stats(height,age,weight) and goals. i.e: What do you want to achieve with this diet?

age-22
5,8
150lbs
12-14% bf

i would like to gain strength and mass. being cut doesnt really concern me as that comes naturally.

goals- 170@12% 6-10 months from now

o and ill be doing this Naturally.

As far as your total Macros are concerned, you are consuming to much for you size. You will bulk but add fat with it. Should be more so around 3000/300/300/100. You will have to cut the carbs and cals from your diet



What does this mean below, I guess this is why your macros dont add up? Also why are you doing this, pre,during, post workout? Just keep it simple, solid meal preworkout and PWO shake.

Quote:

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Originally Posted by dirtball_619

__________________________

-PREWORKOUT-
recovery shake 2:1 carb protien ratio
___________________________

-During Workout-
" "
___________________________
-After Workout-
" "
___________________________

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Good luck

aw i see. well the parenthysis are just short for the 2:1 carb protien ratio.

and i change my mind, i dont care if i get alittle fat as long as i hit 170 faster!