Diet Critique.

[dg101]

Fellow members,

Anyone feel up to critiquing a bulking diet? Of course you do! Here are my stats:

24 years old
5'11"
164lbs
Not sure of the body fat, but im pretty lean, can see the top couple of abs, hence the bulking diet.
Just got back into the lifting scene, no cycling experience and don't plan on hitting the gear for a while at the least.

My Harris Benedict Equation recommends 3239 calories for bulking. Im attempting to do 35/45/20 in terms of protein/carbs/fat percentages.

Here we go:

Meal one, Pro/Carbs. (Macros are Protein/Carbs/Fat/Calories)

1 scoop of whey 24/3/1/120
1 whole egg 6/1/6/83
4 egg whites 14/1/0/65
1/2 cup of oats 5/26/2.5/140
1 banana 1/28/.5/109
TOTALS 50/60/10/517

Meal Two, Pro/Fat

1 can tuna 26/0/1/194
1 TBSP mayo 0/0/11/99
1oz almonds 9/7/23/258
TOTALS 35/7/35/551

Meal Three Pro/Carb

10oz baked chicken (pre cooked weight) 44/0/5/235
1/2 cup (dry) brown rice 8/70/3/341
TOTALS 52/70/9/576

WORKOUT

PWO Shake

2 scoops whey 48/6/2/240
9 scoops dextrose 0/90/0/320
TOTALS 48/96/2/560

PWO meal

6oz beef steak 36/0/10/240
1 cup sweetpotatos 5/70/10/381
TOTALS 41/70/20/621

Meal Six, pre-bed
1 cup fat-free cottage cheese 30/8/0/160
2 TBSP natural peanut butter 7/6/17/180
1 scoop of casein powder 24/3/1/120
TOTALS 61/17/18/460

GRAND TOTALS 287g Pro/ 320g Carbs/ 94g fat/ 3285 calories

I will be working out four days a week, Monday, Tuesday, Thursday and Friday with Wednesday and Saturday for cardio. Sundays are off.

I will appreciate anyone taking a look at this and telling me how to impove it. Thanks everyone.

[fit4ever180]

Fellow members,

Anyone feel up to critiquing a bulking diet? Of course you do! Here are my stats:

24 years old
5'11"
164lbs
Not sure of the body fat, but im pretty lean, can see the top couple of abs, hence the bulking diet.
Just got back into the lifting scene, no cycling experience and don't plan on hitting the gear for a while at the least.

My Harris Benedict Equation recommends 3239 calories for bulking. Im attempting to do 35/45/20 in terms of protein/carbs/fat percentages.

Here we go:

Meal one, Pro/Carbs. (Macros are Protein/Carbs/Fat/Calories)

1 scoop of whey 24/3/1/120I would drop the whey, add in another whole egg, 1/4 c. oatmeal, and 2 more egg whites
1 whole egg 6/1/6/83
4 egg whites 14/1/0/65
1/2 cup of oats 5/26/2.5/140
1 banana 1/28/.5/109
TOTALS 50/60/10/517

Meal Two, Pro/Fat

1 can tuna 26/0/1/194
1 TBSP mayo 0/0/11/99
1oz almonds 9/7/23/258something's not right with your macro on the almonds... 1 oz./28g is 160 calories, 14g fat, 6, carbs, 6g protein... You need a carb source try a 100g of red or sweet potato
TOTALS 35/7/35/551

Meal Three Pro/Carb

10oz baked chicken (pre cooked weight) 44/0/5/235
1/2 cup (dry) brown rice 8/70/3/341
TOTALS 52/70/9/576

WORKOUT

PWO Shake

2 scoops whey 48/6/2/240
9 scoops dextrose 0/90/0/320
TOTALS 48/96/2/560

PWO meal

6oz beef steak 36/0/10/240
1 cup sweetpotatos 5/70/10/381why do your sweet potatoes have this extra fat in the macros?
TOTALS 41/70/20/621

Meal Six, pre-bed
1 cup fat-free cottage cheese 30/8/0/160
2 TBSP natural peanut butter 7/6/17/180
1 scoop of casein powder 24/3/1/120
TOTALS 61/17/18/460

GRAND TOTALS 287g Pro/ 320g Carbs/ 94g fat/ 3285 caloriesIt's pretty good... You've been doing your homework! I would increase carbs to closer to 400g or so and try to add in a serving or two of green veggies into 2-3 meals per day

I will be working out four days a week, Monday, Tuesday, Thursday and Friday with Wednesday and Saturday for cardio. Sundays are off.

I will appreciate anyone taking a look at this and telling me how to impove it. Thanks everyone.

Comments in bold above

[dg101]

Fit,

Thanks a ton brother. I've been reading your posts alot and respect your opinion and thoughts. And you are dead on with the almonds, i just checked the package and it says exactly what you quoted. I was off for some reason. Same with the sweet potato! I forgot to mention that i do have plenty of veggies in that diet, i just forgot to include them, for whatever reason. That includes salads, steamed broccoli, Brussels sprouts, asparagus, and spinach. Thanks for looking at it again.

DG

[FireGuy]

I was gonna say add some veggies and you are good to go. Well planned out IMHO.

[fit4ever180]

Fit,

Thanks a ton brother. I've been reading your posts alot and respect your opinion and thoughts. And you are dead on with the almonds, i just checked the package and it says exactly what you quoted. I was off for some reason. Same with the sweet potato! I forgot to mention that i do have plenty of veggies in that diet, i just forgot to include them, for whatever reason. That includes salads, steamed broccoli, Brussels sprouts, asparagus, and spinach. Thanks for looking at it again.
[B Good job getting your veggies incorporated in your diet... Many people forget about them...[/B]
DG

Anytime bro! One more thing I thought I'd mention that I didn't before is that you may want another meal thrown in somewhere between your workout and bedtime (You will have to determine if it's needed as everyone's body is different)... I say this because at your height and weight, I would imagine that you are an ectomorph and probably have a fairly hard time putting on size? Additional calories would probably benefit you and not accumulate much fat... I'm curious to see how your progress goes because I'm the same age and height as you, so keep us updated! You'll be putting on some serious size with that plan!