Diet help needed

[KingJames23]

Hey guys, I wanted to post my diet and see what people think. I am trying to gain muscle mass. Right now im about 205.

The foods that mostly make up my diet are eggs, broccoli, oranges, oatmeal, spinach, chicken breasts, yogurt (activia or all natural), beans (high fiber), protein shakes, apples, pulled pork, spaghetti with chicken, protein shakes, cottage cheese, protein bars, and fiber one bars and bagels for PWO sometimes.

My breakfast includes up to 8 scrambled eggs, cup of oatmeal, protein shake, orange or smoothie with orange and yogurt and milk mixed.

The rest of the day i just eat a mixture of the foods i listed above. Im always mixing protein shakes througout the day. I make these burritors with chicken, broccoli, and beans and special fiber burrito wrap i buy at sams club. I usually eat half a pound of broccoli a day. I eat upwards of 5 pounds of chicken a week usually.

Late night i usually eat my cottage cheese before bed.

Again, im looking to get big, not fat. Is there other foods I should snatch at the grocery store? i try and eat lots of fruits and veggies and foods high in fiber and protein. Thanks for the help.

[Rugger02]

Sweet potatoes and red potatoes are real good additions

Including the 8 eggs (Whole or just whites?) and your shake for breakfast how much protein is that total.... Just seems like a lot for one meal.

What does your usual post workout meal consist of?

Do you take any supplements or fish / flax oils for efa's?

Overall looks lilke a fairly solid menu for a bulk but it would better for you and also easier to critique if you included actual meals, the time you eat them, and their macros. Consistency makes it oh so much easier to tweak the bugs out of a diet.

[Rugger02]

BTW you take a hiatus since 2003 or have you been one of them lurkers LOL

Old School in the House!

[KingJames23]

I just crack the eggs and scamble them, im not sure if thats egg whites or not? LOL, Yea sweet potatoes is something im certainly going to pick up. I hear it is good slow digesting carb. In the morning i do 23-46 grams of protein plus the milk i mix it with.

Since im a college student and deal with practices, classes, and work im busy all the time. The times of my meals vary, but i do my best to be as regular as possible. I prepare a lot of my meals a day ahead. My whole day is predicated on working out.

I supplement a lot. I take multi-vitamins, pre-workout charges like NO-Xplode, and X-tend before and after working out. I pick up ZMA sometimes as well as creatine.

Yea I am on and off a lot trying to pick up information and insight! I appreciate your help!

[Phate]

the egg white is just the clear part of the egg, the yellow part is the yoke and is mostly fat while the white has most of the protein, though not all of it

write down everything you eat tomorrow and how much of it you eat and i'll critique it, but i need to see amounts

also, go calculate your daily caloric requirements(sticky at the top) and put it in your post

are you trying to cut, clean bulk, or bulk

[anabolictonic]

the egg white is just the clear part of the egg, the yellow part is the yoke and is mostly fat while the white has most of the protein, though not all of it

write down everything you eat tomorrow and how much of it you eat and i'll critique it, but i need to see amounts

also, go calculate your daily caloric requirements(sticky at the top) and put it in your post

are you trying to cut, clean bulk, or bulk

i believe an egg consist of 6 Grams Protein 5 Grams Fat:

EGG White - 3 grams protein 0 Grams fat
Egg Yolk - 3 Grams Protein 5 Grams Fat

correct me if you believe im wrong however

[Phate]

i believe an egg consist of 6 Grams Protein 5 Grams Fat:

EGG White - 3 grams protein 0 Grams fat
Egg Yolk - 3 Grams Protein 5 Grams Fat

correct me if you believe im wrong however

you're right

ASSAYED NUTRIENT VALUES FOR A LARGE RAW EGG*
Based on 59 g. shell weight with 50 g. total liquid whole egg, 33.4 g. white and 16.6 g. yolk

NUTRIENT AND UNIT WHOLE WHITE YOLK
Proximate
Water 37.66 29.33 8.1
Food energy--calories. 75 17 59
Protein (N x 6.25)--g. 6.25 3.52 2.78
Total lipid--g. 5.01 -- 5.12
Total carbohydrate--g. 0.61 0.34 0.3
Ash--g. 0.47 0.21 0.29
Lipids
Fatty acids as triglycerides--g. 4.327 -- 4.428
Saturated--total 1.55 -- 1.586
8:0 Caprylic 0.002 -- 0.002
10:0 Capric 0.002 -- 0.002
12:0 Lauric 0.002 -- 0.002
14:0 Myristic 0.017 -- 0.017
16:0 Palmitic 1.113 -- 1.139
18:0 Stearic 0.392 -- 0.401
20:0 Arachidic** 0.02 -- 0.02
Monounsaturated--total 1.905 -- 1.949
14:1 Myristoleic** 0.005 -- 0.005
16:1 Palmitoleic 0.149 -- 0.152
18:1 Oleic 1.736 -- 1.776
20:1 Eicosenoic 0.014 -- 0.014
22:1 Erucic 0.002 -- 0.002
Polyunsaturated--total 0.682 -- 0.698
18:2 Linoleic 0.574 -- 0.587
18:3 Linolenic 0.017 -- 0.017
20:4 Arachidonic 0.071 -- 0.073
20:5 Eicosapentaeonic 0.002 -- 0.002
22:6 Docosahexaenoic 0.018 -- 0.019
Cholesterol--mg. 213 -- 213
Lecithin--g.** 1.15 -- 1.11
Cephalin--g.** 0.23 -- 0.219
Vitamins
A--IU 317 -- 323
D--IU** 24.5 -- 24.5
E--mg. 0.7 -- 0.7
B12--mcg. 0.5 0.07 0.52
Biotin--mcg.** 9.98 2.34 7.58
Choline--mg.** 215.06 0.42 216
Folic Acid (Folacin)--mcg 23 1 24
Inositol--mg.** 5.39 1.38 3.95
Niacin--mg (B3) 0.037 0.031 0.002
Pantothenic acid--mg 0.627 0.04 0.632
Pyridoxine (B6)--mg. 0.07 0.001 0.065
Riboflavin (B2)--mg. 0.254 0.151 0.106
Thiamine (B1)--mg. 0.031 0.002 0.028
Minerals--mg.
Calcium 25 2 23
Chlorine** 87.1 60 27.1
Copper 0.007 0.002 0.004
lodine** 0.024 0.001 0.022
Iron 0.72 0.01 0.59
Magnesium 5 4 1
Manganese 0.012 0.001 0.012
Phosphorus 89 4 81
Potassium 60 48 16
Sodium 63 55 7
Sulfur** 82 56 25
Zinc 0.55 -- 0.52
Amino Acids--g.
Alanine 0.348 0.203 0.143
Arginine 0.375 0.191 0.199
Aspartic acid 0.628 0.358 0.272
Cystine 0.145 0.091 0.05
Glutamic acid 0.816 0.467 0.353
Glycine 0.21 0.123 0.086
Histidine 0.148 0.079 0.072
Isoleucine 0.341 0.199 0.141
Leucine 0.534 0.296 0.244
Lysine 0.449 0.239 0.221
Methionine 0.195 0.121 0.069
Phenylalanine 0.332 0.205 0.119
Proline 0.249 0.137 0.116
Serine 0.465 0.242 0.238
Threonine 0.3 0.16 0.148
Tryptophan 0.076 0.043 0.033
Tyrosine 0.255 0.137 0.124
Valine 0.381 0.224 0.155

* 1989 Supplement-Agriculture Handbook No. 8, Human Nutrition Information Service, USDA
** 1979 Poultry Science 58:131-134

[anabolictonic]

haha holy shit an egg is no longer just an egg