Any flaws in my diet?

[Dicknang]

Hi guys, below is a breakdown of my diet. I've included all necessary figures and was hoping to get some criticism/advice etc on it.
My stats are:
Age 29
Height: 5'11"
Weight: 167lbs
Bf: 11%

I'm a hardgainer with shitty genetics and am trying to bulk up. I haven't taken AS before, but am considering doing a cycle ot test. Would this diet be suitable for such a cycle?

Also, I am considering replacing the wheat and oatmeal components with sweet potatoe (yam), in an effort to try figure out why my belly is always bloated. Any thoughts there?

Thanks in advance for your help.

Meal One 8am
50grams wholegrain cereal (fat: 1 carbs: 34 protein: 4 calories: 176)
1 cup fat-free milk (fat: 0 carbs: 14 protein: 14 calories: 114)
1 whole egg (fat: 5 carbs: 0 protein: 6 calories: 80)
5 egg whites (fat: 0 carbs: 0 protein: 30 calories: 185)

Totals: Fat: 6 Carbs: 48 Protein: 54 Calories: 555

Pre workout 10am
1 banana (fat: 0 carbs: 2 protein: 1 calories: 84)
Protein shake (fat: 2 carbs: 5 protein: 40 calories: 203)
40grams N.O Xplode (fat: 0 carbs: 14 protein: 0 calories: 60

Totals Fat: 2 Carbs: 21 Protein: 41 Calories: 347

Post workout 12pm
Protein shake (fat: 8.2 carbs: 97 protein: 42 calories: 608)

Totals: Fat: 8 Carbs: 97 Protein: 42 Calories: 608

Meal Two 2pm
200grams chicken breast (fat: 8 carbs: 1 protein: 50 calories: 322)
270 grams potatoes (fat: 0 carbs: 51 protein: 0 calories: 215)

Totals: Fat: 8 Carbs: 52 Protein: 50 Calories: 537

Meal Three 4pm
140 grams tuna (fat: 2 carbs: 0 protein: 37 calories: 155)
2 slices wholemeal bread (fat: 5 carbs: 60 protein: 19 calories: 191)
Peanut butter (fat: 8 carbs:7 protein: 3 calories: 110)
1 piece fruit (fat: 0 carbs: 8 protein: 0 calories: 38)

Totals: Fat: 15 Carbs: 75 Protein: 59 Calories: 494

Meal Three 6pm
200grams lean mince beef (fat: 20 carbs: 1 protein: 50 calories: 379)
80 grams (uncooked) oatmeal (fat: 6 carbs: 52 protein: 12 calories: 310)

Totals: Fat: 26 Carbs: 53 Protein: 62 Calories: 689

Meal Four 8pm
Protein shake (fat: 2 carbs: 5 protein: 40 calories: 203)
200grams steamed brocolli (fat: 0 carbs: 3 protein: 0 calories: 36 )

Totals: Fat: 2 Carbs: 5 Protein: 40 Calories: 239

Meal Five 10pm
Protein shake (fat: 2 carbs: 5 protein: 40 calories: 203)

Totals: Fat: 2 Carbs: 5 Protein: 40 Calories: 203

Daily Totals: Fat: 69 (8%) Carbs: 356 (44%) Protein: 388 (48%) Calories: 3672

[Narkissos]

Looks decent.

A LOT Of calories...

Too many overall IMO..and too many in certain meals.

Try it...and see how you respond to it.

-CNS

[Dicknang]

Looks decent.

A LOT Of calories...

Too many overall IMO..and too many in certain meals.

Try it...and see how you respond to it.

-CNS

You're right, there are a lot of calories. My BMR is roughy 3100, so I need to be consuming more than that in order to bulk. Do you think that's too much though?

Are my food choices clean enough? Are there too many shakes in there?

[cantqwit]

personally, id drop your protein by 80 and up your carbs by as much... see what happens, zero in on the quality of your carbs, meaning dont just add sugars, but more low GI sources.

[Maverick_J8]

You're right, there are a lot of calories. My BMR is roughy 3100, so I need to be consuming more than that in order to bulk. Do you think that's too much though?

Are my food choices clean enough? Are there too many shakes in there?

I have your maintenance calories at around 2800 for your weight. 3100 for weight gain.

[godkilla]

i dont like your pre or post workout shakes. you need some complex carbs b4 and after your workout.

[ultra40]

I'd replace the cereal with oats in the morning because cereals usually comtain sugars that the oats won't

[Dicknang]

I have your maintenance calories at around 2800 for your weight. 3100 for weight gain.

Ok I will recheck my BMR. If that is the case then I will need to drop some food from the diet. Probably a lot of carbs and a bit of protein.

[cantqwit]

take your weight multiply by 20 for total calories for gaining. so in your case i believe 167x2=3320. you are a hardgainer? then this is a great starting point. then i would go 50-30-20 on your macro's for a spread of;
carbs-415g
protein-250g
fat-74g

[M302_Imola]

Add in more EFA's especially with your last meal of the day. Fish oil is my favorite EFA.

[Dicknang]

i dont like your pre or post workout shakes. you need some complex carbs b4 and after your workout.

I have never been recommended or read anywhere to take anything other than simple carbs postworkout, to get that quick spike to get the protein asap. Why do you recommend slow carbs?

[Dicknang]

take your weight multiply by 20 for total calories for gaining. so in your case i believe 167x2=3320. you are a hardgainer? then this is a great starting point. then i would go 50-30-20 on your macro's for a spread of;
carbs-415g
protein-250g
fat-74g

This sounds reasonable. What is the reason for this particular macro breakdown? Is it a common hardgainer breakdown?

[cantqwit]

i have read so and i used it myself. it is balanced and spares everything needed. the key is the qaulity as usual. try it and let us know.

[godkilla]

I have never been recommended or read anywhere to take anything other than simple carbs postworkout, to get that quick spike to get the protein asap. Why do you recommend slow carbs?

better source of energy. whey tends to digest really fast.

[Scarface69]

what are some good PWO simple carbs?

[M302_Imola]

what are some good PWO simple carbs?

Waxy Maize Starch

[Dicknang]

better source of energy. whey tends to digest really fast.

I agree that slow carbs are a better source of energy (long lasting and all), but post-workout wouldn't the fast carbs suit the fast digestion of the protein?

[AandF6969]

Don't forget to start off your workouts with your core lifts... bench, military, squat, deadlift, rows

[Dicknang]

Don't forget to start off your workouts with your core lifts... bench, military, squat, deadlift, rows

For sure dude

[godkilla]

I agree that slow carbs are a better source of energy (long lasting and all), but post-workout wouldn't the fast carbs suit the fast digestion of the protein?

i generally just stay away from sugar, even when bulking. i tend to put on more fat if i use dextrose pwo.

[Dicknang]

i generally just stay away from sugar, even when bulking. i tend to put on more fat if i use dextrose pwo.

Fair enough. If I start putting on fat my pwo 'meal' will be the first one I look at? What slow carbs do you like to take pwo?

[cantqwit]

fast/slow combo immediatley after wo, 90 min later, slow carb like wg brown rice with protein source.

[Dicknang]

fast/slow combo immediatley after wo, 90 min later, slow carb like wg brown rice with protein source.

a fast/slow carb combo sounds like a good idea. I'm gonna try that. Thanks!