Have a look at my diet please

[cmb4507]

Whats up everyone. I am a new member a would first like to say that I have enjoyed reading through the threads as there is a ton of great info hear. I am 29 years old 191lb as of this morning @ 13-14% BF. I have been lifting for the past 2 years, but the last 1.5 years as if it was my full time job. I'm addicted to it. Anyway I started my bulk at 176lb w/ a little lower BF%. Ive gained 15lb and I pleased with that so far. I wanted to get some feed back on my diet......
Cals Fat Protien Carbs
7AM 8 egg whites 180 0 36 6
1 cup uncooked oats 300 6 10 54
1 scoop whey 120 1 24 3
2 tbsp Natty PB 200 17 8 5
2 slices whole wheat 220 4 14 36
(all but the bread gets blended and chugged..short on time)

10:00
8 oz 93/7 Ground Beef 404 20 56 0
2 slices Whole wheat 220 4 14 36

1:00
6 oz Chicken Breast 186 0 36 0
1/2 cup(uncooked) B rice 300 2 6 64

4:00
2 cans light tuna 200 2 40 0
2 slices 2% swiss 140 9 12 0

6:00
Workout

PWO
2 scoops Whey 240 2 48 6
48g (5tbsp) Dextrose 192 0 0 48

8:00
6oz Chicken Breat 186 0 36 0
2 cups greens 40 1 4 8

11:00
1 scoop Whey 120 1 24 3
16oz Skim Milk 180 0 16 26
1 tbsp olive oil 120 14 0 0

Macros Cals 3548 / Fat 83 / Pro 376 / Carbs 295

Any advice is welcomed. Thanks for taking a look.

[AcePowerZ]

one thing I see is the Shake at 11. I was told it is better to have a fast digesting Protein that late. so maybee switch up your last two meals.

[jimmyinkedup]

i see how u r cutting way back on carbs later in the day but id swap the 1pm and 4 pm meal ..and id also replace the rice as carb source....not horrible but i think sweet potato would be better choice or a banana and small amout of oatmeal. These carbs will help fuel your workout. banana/small amt oats great chioce for this imo. I kind of like your 11pm shake combo ..pretty good with slow digesting milk proteins (you could even go 2% or whole milk)and you incorporated olive oil to help slow digestion of whey as well. By eliminating carbs later are you trying to clean bulk im assuming??? Calories when clean bulking (or even just bulking imo)need to be adjusted by you persoanlly you can see whether you are gaining mostly muscle with minimal fat or if u are starting to add too much fat... so hard for me to say if calories are adequate or too high etc.. Also noticed you are getting ALOT of breakfast calories ...if egg whites arent pasteurized egg white product eating them raw is costing you as far as protein availability - its about 50% if they are raw uncooked whites. I personally dont like fat with my first meal ( breakfast) so id consider moving natty peanut butter to another meal or replace it with 1/4 c almonds with another meal (not bad to generate some insulin response first thing in am - fat hinders this - at times depending i even throw some raisins in my oats to accomplish this) All in all i think its pretty solid id personally just make the tweaks i outlined above if it were me. There are some very good diet guys here...Phate is one among many ...id like to see his take on your diet as well...hopefully he pitches in with his suggestions.

[Phate]

Whats up everyone. I am a new member a would first like to say that I have enjoyed reading through the threads as there is a ton of great info hear. I am 29 years old 191lb as of this morning @ 13-14% BF. I have been lifting for the past 2 years, but the last 1.5 years as if it was my full time job. I'm addicted to it. Anyway I started my bulk at 176lb w/ a little lower BF%. Ive gained 15lb and I pleased with that so far. I wanted to get some feed back on my diet......
Cals Fat Protien Carbs
7AM 8 egg whites 180 0 36 6
1 cup uncooked oats 300 6 10 54
1 scoop whey 120 1 24 3
2 tbsp Natty PB 200 17 8 5
2 slices whole wheat 220 4 14 36
(all but the bread gets blended and chugged..short on time)
cut out the natty pb, don't need it here
10:00
8 oz 93/7 Ground Beef 404 20 56 0
2 slices Whole wheat 220 4 14 36
make this a pro/fat meal, instead of whole wheat have a a couple boiled eggs or add another 2oz of beef
1:00
6 oz Chicken Breast 186 0 36 0
1/2 cup(uncooked) B rice 300 2 6 64
go for 10oz of chicken breast
4:00
2 cans light tuna 200 2 40 0
2 slices 2% swiss 140 9 12 0
three cans of tuna, cut out the cheese and add some sweet potatos
6:00
Workout

PWO
2 scoops Whey 240 2 48 6
48g (5tbsp) Dextrose 192 0 0 48
three scoops of whey and double the dextrose
8:00
6oz Chicken Breat 186 0 36 0
2 cups greens 40 1 4 8
10oz of chicken breast, as many greens as you like here
11:00
1 scoop Whey 120 1 24 3
16oz Skim Milk 180 0 16 26
1 tbsp olive oil 120 14 0 0
whey is useless here as it is digested in 30-45minutes, casein(protein found in dairy) takes 8-12 hours
cut the whey and milk and add some cottage cheese and beef
Macros Cals 3548 / Fat 83 / Pro 376 / Carbs 295

Any advice is welcomed. Thanks for taking a look.

bold, readd up what i just did and see if you like the new totals, i think you will

[M302_Imola]

one thing I see is the Shake at 11. I was told it is better to have a fast digesting Protein that late. so maybee switch up your last two meals.

You have the right concept but I think you worded it wrong. The last meal should NOT have fast digesting protein. A slow digesting protein such as casein is the superior source during this time. You can use casein protein powder or fat free cottage cheese with a fat source (the olive oil will work). My favorite before bed meal is 1/2 cup ff cottage cheese, 1 scoop casein protein, 2 tbls of natty pb, and about a cup of water...blend it all together and enjoy.

[M302_Imola]

like Phate said, you def need some pre workout carbs (sweet pot or oats) an hour before your workout!

[cmb4507]

i see how u r cutting way back on carbs later in the day but id swap the 1pm and 4 pm meal ..and id also replace the rice as carb source....not horrible but i think sweet potato would be better choice or a banana and small amout of oatmeal. These carbs will help fuel your workout. banana/small amt oats great chioce for this imo. I kind of like your 11pm shake combo ..pretty good with slow digesting milk proteins (you could even go 2% or whole milk)and olive oil to help slow digestion of whey as well. By eliminating carbs later are you trying to clean bulk im assuming??? Calories when clean bulking (or even just bulking imo)need to be adjusted by you persoanlly you can see whether you are gaining mostly muscle with minimal fat or if u are starting to add too much fat... so hard for me to say if calories are adequate or too high etc.. Also noticed you are getting ALOT of breakfast calories ...if egg whites arent pasteurized egg white product eating them raw is costing you as far as protein availability - its about 50% if they are raw uncooked whites. I personally dont like fat with my first meal ( breakfast) so id consider moving natty peanut butter to another meal or replace it with 1/4 c almonds with another meal (not bad to generate some insulin response first thing in am - fat hinders this - at times depending i even throw some raisins in my oats to accomplish this) All in all i think its pretty solid id personally just make the tweaks i outlined above if it were me. There are some very good diet guys here...Phate is one among many ...id like to see his take on your diet as well...hopefully he pitches in with his suggestions.

I like your ideas. The sweet potato is a good idea. the rice is as much for convenience as it is for carbs. I just make a sh!t ton all at once and split it up into the even portions. As for the egg whites comment... Are you saying pasteurized are better or worse. They are pasteurized though.

I am all for more opinions. I have been constantly tweaking my diet for 1.5 years now trying to find the best diet. I have my cut down... I fell im close, but do not quite have the bulk dialed in. Thanks again

[cmb4507]

Phate..

Great ideas also. I will tally up some macros and check the numbers. I really appreciate it. Ill tweak and post the updated diet.

[jimmyinkedup]

^^^ pasteurized egg whites are better than raw for safety reasons and if its a product like egg whites international they have a higher bioavialibity than raw egg whites .so all in all pasteurized is better...

[M302_Imola]

^^^ pasteurized egg whites are better than raw for safety reasons and if its a product like egg whites international they have a higher bioavialibity than raw egg whites .so all in all pasteurized is better...

I ordered those once but damn are they expensive! I prefer Heidi's brand that I purchase at good ole Wally world!

[cmb4507]

So here it is... The slightly tweaked version

7AM
8 egg whites 180 0 36 6
1 cup uncooked oats 300 6 10 54
1 scoop whey 120 1 24 3
2 slices whole wheat 220 4 14 36
(all but the bread gets blended and chugged..short on time)

10:00
8 oz 93/7 Ground Beef 340 16 46 0
2 slices 2% Cheddar 120 9 10 0

1:00
10 oz Chicken Breast 275 3 66 0
1/2 cup(uncooked) B rice 300 2 6 64

4:00
3 cans light tuna 300 3 60 0
1/2 cup oats 150 3 5 27

6:00
Workout

PWO
3 scoops Whey 360 3 72 9
96g (10tbsp) Dextrose 384 0 0 96 (gave me a rush today)

8:00
10oz Chicken Breast 275 3 66 0
2 cups greens 40 1 4 8

11:00
1 cup FF Cottage Cheese 160 0 30 10
1 tbsp olive oil 120 14 0 0

So the Macros are cals 3644/ Fat 68 / Pro 449 / Carbs 313

Does the protein seem a little high. Should I drop some protein and pick some carbs?

[Phate]

So here it is... The slightly tweaked version

7AM
8 egg whites 180 0 36 6
1 cup uncooked oats 300 6 10 54
1 scoop whey 120 1 24 3
2 slices whole wheat 220 4 14 36
(all but the bread gets blended and chugged..short on time)

10:00
8 oz 93/7 Ground Beef 340 16 46 0
2 slices 2% Cheddar 120 9 10 0

1:00
10 oz Chicken Breast 275 3 66 0
1/2 cup(uncooked) B rice 300 2 6 64

4:00
3 cans light tuna 300 3 60 0
1/2 cup oats 150 3 5 27

6:00
Workout

PWO
3 scoops Whey 360 3 72 9
96g (10tbsp) Dextrose 384 0 0 96 (gave me a rush today)

8:00
10oz Chicken Breast 275 3 66 0
2 cups greens 40 1 4 8

11:00
1 cup FF Cottage Cheese 160 0 30 10
1 tbsp olive oil 120 14 0 0

So the Macros are cals 3644/ Fat 68 / Pro 449 / Carbs 313

Does the protein seem a little high. Should I drop some protein and pick some carbs?

exactly what i was about to say, lol, you catch on quick, drop the protein to around 350-370 and up the carbs to 400 or so, that's around 45/40/15carb/pro/fat for you macro percentages

[cmb4507]

So here it is... The slightly tweaked version

7AM
8 egg whites 180 0 36 6
1 cup uncooked oats 300 6 10 54
1 scoop whey 120 1 24 3
2 slices whole wheat 220 4 14 36
(all but the bread gets blended and chugged..short on time)

10:00
8 oz 93/7 Ground Beef 340 16 46 0
2 slices 2% Cheddar 120 9 10 0

1:00
6 oz Chicken Breast 165 2 40 0
1/2 cup(uncooked) B rice 300 2 6 64

4:00
2 cans light tuna 200 2 40 0
1 cup oats 300 6 10 54

6:00
Workout

PWO
2 scoops Whey 240 2 48 6
96g (10tbsp) Dextrose 384 0 0 96 (gave me a rush today)

8:00
6oz Chicken Breast 165 2 40 0
2 cups greens 40 1 4 8

11:00
1 cup FF Cottage Cheese 160 0 30 10
1 tbsp olive oil 120 14 0 0

So the Macros are cals 3644/ Fat 68 / Pro 449 / Carbs 313

Does the protein seem a little high. Should I drop some protein and pick some carbs?

changes in bold
This changes up to 3354c / 67f / 358p / 337c

Do you think I should add some carbs in @ 10:00 or leave it pro/fat. Where do you think carbs should be added?

[Phate]

So here it is... The slightly tweaked version

7AM
8 egg whites 180 0 36 6
1 cup uncooked oats 300 6 10 54
1 scoop whey 120 1 24 3
2 slices whole wheat 220 4 14 36
(all but the bread gets blended and chugged..short on time)

10:00
8 oz 93/7 Ground Beef 340 16 46 0
2 slices 2% Cheddar 120 9 10 0
cut the cheese and add rice, that should get you 70-80g carbs
1:00
6 oz Chicken Breast 165 2 40 0
1/2 cup(uncooked) B rice 300 2 6 64

4:00
2 cans light tuna 200 2 40 0
1 cup oats 300 6 10 54

6:00
Workout

PWO
2 scoops Whey 240 2 48 6
96g (10tbsp) Dextrose 384 0 0 96 (gave me a rush today)

8:00
6oz Chicken Breast 165 2 40 0
2 cups greens 40 1 4 8
carbs can be added here as well, so either this meal or the meal at 10 can be changed to pro/carb, whichever you feel like doing
11:00
1 cup FF Cottage Cheese 160 0 30 10
1 tbsp olive oil 120 14 0 0

So the Macros are cals 3644/ Fat 68 / Pro 449 / Carbs 313

Do you think I should add some carbs in @ 10:00 or leave it pro/fat. Where do you think carbs should be added? last meal should pro/fat IMO