Bulk Diet hopefully in check , ((CRITIQUE))

[SDis623]

Proposed Diet program: 3500-3800 cals


Breakfast: 6am

Protein shake

Choose one item:
Scrambled 3 eggs -1 pat of butter (225)
¾ cup of egg beaters (180)
2 oz oatmeal before cooking weight ½ cup skim milk (250)
2 cups of breakfast cereal with 1/2cup skim milk (240)

Choose one:
2 slices of whole wheat or multi grain bread with 2 pats of butter (220)
2 oz of rolled oats (220)

Choose one:
2 slices of cheese low fat (100)
2 hard boiled eggs (150)

Choose one:
1 cup orange juice (105)
1 banana (80)
½ cantaloupe or honey dew melon (45)


Morning Snack: 9am

Choose one:
Apple (60)
Banana (80)
1 cup of grapes (75)

Choose one:
Trail mix fruit & nut bar (140)
Protein Power Bar(150)
2 oz rolled oats (210)
1 cup flavored yogurt (150)

Recommend a flavored Propel sports water now or 16 oz of iced water


Lunch: 12-Noon

Choose one:
Sliced turkey 4oz lunch meat on whole wheat bread with lettuce and tomato, mustard (265) with cheese (310)
Chicken Caesar Salad- with 2 cups romaine lettuce,1oz onions(red),1/2 tomato,4oz chicken breast, 2 hard boiled eggs, dressing 4 tblspns, 1 oz cheese (565)

Can of Tuna in water with 4 hard boiled eggs, sliced tomato, cup of lettuce, ranch dressing 2 tblspns, (605)

6 oz ground beef patty on whole wheat bread or roll, lettuce, slice of cheese, tomato & mustard (450)

Choose one:
Apple (75)
1 cup of grapes (75)
Orange (50)
Peach (50)
4 oz of strawberries (35)

Choose one:
1 cup flavored yogurt (150)
2 oz almonds (305)
2 oz rolled oats (210)
2 oz of raisins (125)

Recommend unflavored ice tea, green tea or sports water (50)


Snack: 3pm (pre workout snack)

Protein shake

Choose one:
Can of tuna in water (100)
4 oz chicken breast (200)
Can of salmon (120)
Turkey sandwich on whole wheat bread with mustard, lettuce & tomato (280)

Choose one:
2 slices of cheese (100)
2 hard boiled eggs (150)
1 cup flavored yogurt (150)

Choose one:
2 oz rolled oats (210)
Trail mix fruit & nut bar (140)
Protein power bar (150)
Apple (60)
Banana (80)

Water or sports water

Waxymaize 40g
Protein Shake 50g

Right after workout you can have 2 oz or almonds or 1 cup of yogurt or 3 cheese sticks (120)
And either an apple or grapes (70)


Dinner 6-7 PM

Choose one:
Tossed Salad with 1 cup lettuce or spinach (20) 1 oz red onions (10) 1 oz green Pepper (10) ½ tomato (20), 1 oz cheese 50) and 3 tblspn of dressing (150)
½ cantaloupe or honey dew melon (50)

Choose one:

10 oz grilled steak (610)
10 oz pork chops (555)
9 oz chicken breast (495)
10 oz lean ground beef (570)
9 oz of either Salmon, Tilapia, Cod or Catfish broiled or baked

Choose one:

1 cup brown rice (215)
4 oz pasta w/oil oil & garlic (350)
1 Medium Sweet potato 2 pats of butter (190)
1 med. Baked potato with 2 pats of butter (200)

Choose one:
Whole wheat hard roll and 1 pat of butter (105)
2 slices of whole wheat bread 2 pats of butter (150)

Choose one:

1 cup flavored yogurt (150)
1 Apple (50)
1 cup of grapes (75)
½ grapefruit, cantaloupe or honey dew melon (60)


Snack 30 to 60 mins before sleep:

Protein Shake

Choose one:

2 oz rolled oats (210)
2 oz almonds (210)
2 oz raisins (225)
Trail mix fruit & nut bar (140)
Protein Power bar (150)


Choose one:

Cup of flavored yogurt (150)
Apple (50)
Grapes (75)
Orange (50)
Banana (80)
4 oz Strawberries (30)

[SDis623]

Extra additional items to add in

Drinks:
8 oz of lemonade-131 cals
8 oz of sweetened tea-170 cals
8 oz of unsweetened tea w/lemon flavor-89 cals
8 oz of flavored Gatorade-50 cals
8 oz of flavored Propel Sports water-10 cals
8 oz of green tea-0 cals

Fruits:
Apple-60 cals
Bananna-80 cals
½ cantaloupe-55 cals
½ honey dew melon-40 cals
½ grapefruit-40 cals
Orange-50 cals
Peach-50 cals
Plums-20 cals
Raisens 2oz-125 cals

Cheeses: (low fat)
1 oz American-106 cal
1 oz mozzarella-80
1 oz muenster-104
1 oz grated parmesian-110 cals

Salad Dressings (4 table spoons)
French-185-cals
Italian-145 cals
Ranch-160 cals
Vinegar & oil-140-cals
Mayo-460-cals
Cocktail sauce-35-cals
Mustard(2 tblspns) 10-cals
Ketchup(2 tblspns) 40-cals
BBQ sauce(2 Tspns)-15 cals

Breads
Slice of rye-70 cals
Slice of whole wheat-75 cals
Slice of Multi-grain-80 cals
Slice of Italian bread-75 cals
Whole wheat hard roll-75 cals
2 pats of butter(1 teaspoon)-70 cals


Breakfast Items:
½ cup of egg beaters-120 cals
3 scrambled eggs in 1pat of butter-225 cals
2 oz of oatmeal-220
2 cups of puffed wheat cereal-100
2 cups of shredded wheat cereal-160 cals
2 cups of rice krispies-220 cals
1 hard boiled egg-75 cals
1 cup of low fat milk-120 cals
1 cup skim milk-85 cals

Fish;
6 oz of Sole-180 cals
6 oz of tilapia-
6 oz of fresh tuna-420 cals
6 oz scallops-190 cals
6 oz of halibut-190 cals
6 oz of fresh salmon-300 cals
Canned salmon-120 cals
Canned tuna in water-100 cals
6 oz of Cod-180 cals

Meats:
6 oz Chicken breasts-330 cals
6 oz Chicken thighs-420 cals
6 oz Turkey breasts-280 cals
6 oz pork chops-370 cals
6 oz pork loin-350 cals
6 oz beef tenderloin-330 cals
6 oz Ham-500 cals
3 pork sausages-490 cals
6 oz of lean ground beef-380 cals
6 oz of roast beef-340 cals
6 oz lean sirloin steak- 375-cals
2 oz sliced turkey lunch meat-50 cals


Vegetables:
4 oz of green beans-20 cals
4 oz beets-35 cals
4 oz of broccoli-15 cals
4 oz of carrots-22 cals
1 celery stalk-5 cals
1 ear of corn-85 cals
8” cucumber-15 cals
1 cup mushrooms-18 cals
1 cup brussel sprouts-50 cals
4 oz of onions(red)-40 cals
1 cup of peas-125 cals
1 oz of green pepper-10 cals
1 cup of lettuce-15 cals
1 medium boiled potato-125 cals
1 med. Sweet potato-80 cals
1 medium tomato-20 cals
1 med. Baked potato-120 cals

Misc:
2 oz almonds-305 cal
1 cup yogurt plain-140 cals
1 cup yogurt flavored-150 cals
1 cup brown rice-215 cals
1 cup wild rice-150 cals
4 oz pasta (whole wheat)-305 cals
Flour tortillas-110 cals each
2 oz of olives-45 cals
4 oz of couscous-107 cals
1 teaspoon wheat germ-24 cals
4 oz egg noodles-340 cals
Trail mix fruit & nut bar-140 cals
1 oz of rolled oats-108 cals

[Chronic]

No way can anyone critique all that properly. I would suggest making an excel spreadsheet of an "example day" because going through everything you posted and trying to guess the macro breakdowns(which is the most critical part of any diet critique) isn't going to happen.

Not trying to come off wrong, but honestly it looks like you have put a lot of work into this and I'm sure you want the best advice/results. It just won't happen with what you posted.

Good luck.

[SDis623]

No way can anyone critique all that properly. I would suggest making an excel spreadsheet of an "example day" because going through everything you posted and trying to guess the macro breakdowns(which is the most critical part of any diet critique) isn't going to happen.

Not trying to come off wrong, but honestly it looks like you have put a lot of work into this and I'm sure you want the best advice/results. It just won't happen with what you posted.

Good luck.

Hey thanks, i guess i will go through a couple days and spread out what i eat in that day. and based on those im sure it would be easier for you to give your .2 cents, i know what your saying maybe it isnt consistant enough or on the dot everydady but it was made so there was a variety without going under or way over. it is easy to accomplish throughout the day about all i can add in there as well...