Diet Critique Please (Lean Bulk)

My goal is to lean bulk. I weigh 180lbs and am 6' tall.

Training Days
5:15am - Workout
6:15am - (PWO) 2.5 scoops whey/ dextrose
P C F
60 90 9

8:30am - 2 cups egg whites/ 1.5 cups oatmeal
P C F
60 90 0

10:30am - 2 scoops whey / 1 tbsp flax
P C F
54 0 14

12:30pm - chicken breast/ 1.25 cups baked beans
P C F
60 75 5

3:30pm - 2 scoops whey 1 tbsp flax
P C F
54 0 14

6:30pm - chicken breast/ sweet potatoes or brown rice/ veggies
P C F
60 75 0

Total Cals: 3090
Protein: 348g
Carbs: 330g
Fat: 42g

Non Training Days
5:15am – Light cardio
7:00am - 2 cups egg whites/ 1 cup oatmeal
P C F
60 60 6

9:00am - 2 big scoops whey / 1 tbsp flax
P C F
60 0 14

12:30pm - chicken breast/ 1 cups baked beans
P C F
60 60 4

3:30pm – 2 big scoops whey/ 1 tbsp flax
P C F
60 0 14

6:30pm - chicken breast/ sweet potatoes or brown rice/ veggies
P C F
60 60 4

8:30pm – 2 big scoops whey/ 1 tbsp flax
P C F
60 0 14


Total Cals: 2664
Protein: 360g
Carbs: 180g
Fat: 56g

Any thoughts?

dude, tell me you are not weight training before you eat your first meal! You have to get some protein and carbs in your body before a weight training session or you are defeating the purpose. When you eat carbs they are stored as glycogen. Glycogen is what fuels your workouts and keeps you anti-catabolic during a workout. I hope I am preaching to the choir here but if not now you know. On to your diet, your food choices look descent but you have to many shakes mixed into your diet. Shakes should be held to breakfast and pwo. Replace the whey in your later meals with a lean protein source (chick, tuna, ground turkey, etc). Start with these corrections and then we can go from there.

Quote:

---

Originally Posted by caddilac

My goal is to lean bulk. I weigh 180lbs and am 6' tall.
what is your daily calorie need?
Training Days
5:15am - Workoutyou must eat before working out, when you wake up you are in a glycogen depleted state and working out will force your body to use muscle for energy
6:15am - (PWO) 2.5 scoops whey/ dextrose
P C F
60 90 9
this is a good PWO
8:30am - 2 cups egg whites/ 1.5 cups oatmeal
P C F
60 90 0
good meal, i like it so far, though there is about 5-6g of fat at least, most oatmeal is 1.5g fat per 1/2c and egg whites have fat, just very little
10:30am - 2 scoops whey / 1 tbsp flax
P C F
54 0 14
no shake here, real food, tuna, chicken, turkey
12:30pm - chicken breast/ 1.25 cups baked beans
P C F
60 75 5
fine, can sub red potatos for beans if you want
3:30pm - 2 scoops whey 1 tbsp flax
P C F
54 0 14
same as above comment, real food
6:30pm - chicken breast/ sweet potatoes or brown rice/ veggies
P C F
60 75 0
good meal
Total Cals: 3090
Protein: 348g
Carbs: 330g
Fat: 42g
might need to increase this a bit, do you gain weight easily or can you eat and eat and not gain much? basically are you ectomorphic, ****morphic or endomorphic?
Non Training Days
5:15am – Light cardio
7:00am - 2 cups egg whites/ 1 cup oatmeal
P C F
60 60 6
good meal
9:00am - 2 big scoops whey / 1 tbsp flax
P C F
60 0 14
on non weight-lifting days there is no need for any shakes
12:30pm - chicken breast/ 1 cups baked beans
P C F
60 60 4

3:30pm – 2 big scoops whey/ 1 tbsp flax
P C F
60 0 14

6:30pm - chicken breast/ sweet potatoes or brown rice/ veggies
P C F
60 60 4

8:30pm – 2 big scoops whey/ 1 tbsp flax
P C F
60 0 14
why will do nothing before bed, the whole reason whey is used PWO is because it digests in 30-45minutes, which after a workout is perfect, but before bed you need a slower releasing protein, here are some option

protein- Cottage cheese, casein powder, basically any type of dairy, or you can eat some beef

fats- flax is okay, olive oil, peanut butter, macadamian

Total Cals: 2664
Protein: 360g
Carbs: 180g
Fat: 56g

---

need daily caloric needs, some stuff in bold

Quote:

---

Originally Posted by M302_Imola

dude, tell me you are not weight training before you eat your first meal! You have to get some protein and carbs in your body before a weight training session or you are defeating the purpose. When you eat carbs they are stored as glycogen. Glycogen is what fuels your workouts and keeps you anti-catabolic during a workout. I hope I am preaching to the choir here but if not now you know. On to your diet, your food choices look descent but you have to many shakes mixed into your diet. Shakes should be held to breakfast and pwo. Replace the whey in your later meals with a lean protein source (chick, tuna, ground turkey, etc). Start with these corrections and then we can go from there.

---

Well I've heard that it's ok to train on an empty stomach, but also have heard the opposite. Would downing some whey and oatmeal 30min before training be long enough to get the glycogen stores replenished? The early morning is really the only time that I can work out.

Quote:

---

Originally Posted by caddilac

Well I've heard that it's ok to train on an empty stomach, but also have heard the opposite. Would downing some whey and oatmeal 30min before training be long enough to get the glycogen stores replenished? The early morning is really the only time that I can work out.

---

Yeah downing whey and 1 cup of oats 30 min b4 a workout would do the trick. I like to have mine 1 hour before but if 30 min is the best you can do then go for it. Adding a banana to this meal would be beneficial, the carbs it contains are a little faster acting than oats. As for what you have heard about on an empty stomach, they are WRONG!!! You will hear all kinds of shit from people, my favorite is "that you should do cardio before you lift weights". You will find a lot of ignorant people at the gym.