Please read and critique......***

[pawlyszyn1987]

Hi guys, ok so ive put a diet together want it looked and help on were i could do better.
I am 21 weigh 240lb at 19%bf ive had a pretty poor diet up till now so i want to get it sorted for the best!
Yes ive got high bf but i want to bulk and because my diet was rubbish before my new one should strip abit off.
I want to compete and want it soo much. Im midd way througha cycle of test enth at 500mg a week but not had gr8 results because of my diet, im currently 7 weeks in of 12.

MEAL 1 7:15AM
2 cups of oatmeal
712cl/22p/120cb/8f

4 egg whites, 2 whole eggs
204cl/27p/11.4f

1 scoop of whey
110cl/24p/2cb/1f

MEAL 2 9:45AM SAME AS MEAL 1


MEAL 3 12:30AM
2 cups of brown rice
272cl/7.2p/50cb/4f

200g chicken
246cl/54p/4f

MEAL 4 3:45PM SAME AS MEAL 3

5:00pm 2 scoops of whey pre workout
440cl/48p/2f/4cb

WORKOUT 5:15PM

7:00PM 2scoops of whey post workout
440cl/48p/2f/4cb

MEAL 5 7:30PM
2 cups of brown rice
272cl/7.2p/50cb/4f

4 whole eggs 8 eggs whites
404cl/54p/23f

MEAL 6 9:30 pm **** any ideas????

11:00pm before bed.
2 scoops of whey
440cl/48p/2f/4cb


Wivout meal 6 CL=5084
P=473
F=90
CR=406

PLEASE CRITQUE

[gym_rat_jason]

Hi guys, ok so ive put a diet together want it looked and help on were i could do better.
I am 21 weigh 240lb at 19%bf ive had a pretty poor diet up till now so i want to get it sorted for the best!
Yes ive got high bf but i want to bulk and because my diet was rubbish before my new one should strip abit off.
I want to compete and want it soo much. Im midd way througha cycle of test enth at 500mg a week but not had gr8 results because of my diet, im currently 7 weeks in of 12.

MEAL 1 7:15AM
2 cups of oatmeal
712cl/22p/120cb/8f

4 egg whites, 2 whole eggs
204cl/27p/11.4f

1 scoop of whey
110cl/24p/2cb/1f

MEAL 2 9:45AM SAME AS MEAL 1


MEAL 3 12:30AM
2 cups of brown rice
272cl/7.2p/50cb/4f

200g chicken
246cl/54p/4f

MEAL 4 3:45PM SAME AS MEAL 3

5:00pm 2 scoops of whey pre workout
440cl/48p/2f/4cb

WORKOUT 5:15PM

7:00PM 2scoops of whey post workout
440cl/48p/2f/4cb

MEAL 5 7:30PM
2 cups of brown rice
272cl/7.2p/50cb/4f

4 whole eggs 8 eggs whites
404cl/54p/23f

MEAL 6 9:30 pm **** any ideas????

11:00pm before bed.
2 scoops of whey
440cl/48p/2f/4cb


Wivout meal 6 CL=5084
P=473
F=90
CR=406

PLEASE CRITQUE

Dont mean to be an ass but why are you still thinking of a bulk when u r at 19%bf. Lean up a bit first b4 u start the test bro. With such a high BF% u increase the risks of gyno related sides Juz my thoughts.

[pawlyszyn1987]

its normally around 15 percent but cuz im bloated midd cycle its higher

[gym_rat_jason]

its normally around 15 percent but cuz im bloated midd cycle its higher

Correct me if i am wrong so u r saying this proposed diet is only thought of after 7 weeks of rubbish eating while on test?

[pawlyszyn1987]

not rubbish, just want to sort and clean diet up, can we give help n not critasism

[gym_rat_jason]

not rubbish, just want to sort and clean diet up, can we give help n not critasism

LOL okok i am sorry. OK if i was in your shoes (not that i am in of a better position myself ) I would defo cut the carbs to only Breakfast Pre/post workout. The rest of the day would be carbs/fibrous veg. And fill up the calorie from the deducted carbs with healthy fats or maybe upping protein a little.

[pawlyszyn1987]

any help, anything is appriciated

[Matt]

LOL okok i am sorry. OK if i was in your shoes (not that i am in of a better position myself ) I would defo cut the carbs to only Breakfast Pre/post workout. The rest of the day would be carbs/fibrous veg. And fill up the calorie from the deducted carbs with healthy fats or maybe upping protein a little.

Dude none of that makes sense..

[pawlyszyn1987]

none of what exactly?

[Matt]

Just read what he has said and tell me if it makes sense to you..

[pawlyszyn1987]

oh yeh ok thort you meanty me, soo any help anyone. cant be that good

[Deltasaurus]

Way to much protein,is the main problem that i see

[pawlyszyn1987]

do you realy think.... thought is was ok for someone my weight?????

[pawlyszyn1987]

any input on the acyual diet is it any good?

[Bryaaaaan]

Well your protein intake is up to you, some people (Mesomorphs) only need 1g of protein per body weight.. people such as myself with fast metabolisms (Ectomorphs) go with about 2g..
As far as the carbs in your diet go, from my experience in reading this forum most people will say to find a better source other than brown rice, try Sweet Potatoes, or Red Potatoes..

[C_Bino]

its normally around 15 percent but cuz im bloated midd cycle its higher

Bloating has NOTHING to do with your bodyfat. It is the amount of water your holding or gas from acute allergic reactions from food.

You should be cutting not bulking, no more BS excuses. You are overweight if you are 19% bodyfat.

As for your diet, it is dreadful. 8 scoops of whey per day? And why are you taking in 2 scoops immediately pre workout? Makes no sense why you would want blood to be in your stomach digesting food when you should want it in your muscles during your workout. Not to mention certain free radical scavengers and phase 2 liver pathways wont be activated if you are putting that much protein in your body during a workout.

Have BCAA's pre workout if you want pre-digested amino's for quick fuel.

Also you have no idea how many calories you should be taking in or what your macro ratio should be considering what you have laid out.

I cant fix the diet for you because i would probably completely throw it in the garbage aside from keeping on chicken and rice meal. That about all I would salvage from that.

Your fibre intake is minimal and your EFA intake...well where is it?

[Bryaaaaan]

I know you enquired for help so find out how many main. calories your body needs and we'll try and salvage your cycle..

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

Total Calorie Needs Example
If you are lightly active, multiply your BMR (2180) by 1.375 = 2997
Your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week. Etc….

Figure it out..

[pawlyszyn1987]

hi, i thought its good to have a pre workout shake?? ill do some calculations and repost. well i done the bf thing on a calculator so not very specific thought i was less :s

[pawlyszyn1987]

well iw orked it out and said i need 4420.35 to mantain my bodyweight,
so surely i i want to bulk a bit knock it up to 5000....
i put my daily intake at 5084 so was i not right?

[sizerp]

No you need about 3400 Kcal to maintain your Lean Body Mass. Subtract about 500Kcals = 2800-2900Kcals on a daily intake for a good cut.

I would do 45/35/20 pro/carb/fat ratio maybe.

320g pro, 250g carb, and 65g fat


MEAL 1 7:15AM
1.5C of oatmeal
2 whole eggs 4 egg whites
1 scoop of whey
49g pro, 40g carb, 10g fat

MEAL 2 9:45AM
6oz chicken breast
1 large sweet potato (6oz or so)
Spinach salad + Olive Oil/Flax Oil/Fish Oil
52g pro, 37g carb, 15g fat

MEAL 3 12:30AM
6oz Chicken Breast
1C Brown Rice
52g pro, 45g carb

MEAL 4 3:45PM
1C Albacore Tuna Fish
1/2C Brown Rice
Spinach Salad + Olive OIl
37g pro, 22g carb, 15g fat

MEAL 5 5:00PM
1/2C brown rice
2 Scoop Whey
50g pro, 22g carb

WORKOUT 5:15PM (I would make workout like 6ish, or combine Meal 4 and 5 and then workout @ 4:45-5ish. Just subtract the Whey if you do that, and maybe add in 1/2C FF Cottage Cheese.)

PWO - MEAL 6 7:00PM
2 Scoops Whey
Fruit or some simple carb (dextrose, WMS, etc.)
50g pro, 40g carb

MEAL 7 (make it 8:30PM)
1C Brown Rice
2 whole eggs 8 eggs whites
36g Pro, 45g carb, 10g fat

326g pro, 251g carb, 60g fat

Hope this helps. Try it out for a couple weeks. Tweak your fat and carb intake, and try to get at least 1.5g pro/lb of LBM. GL brotha. Also, forgot to add, definitely do as much cardio as you can to shred that BF!

[FireGuy]

Bloating has NOTHING to do with your bodyfat. It is the amount of water your holding or gas from acute allergic reactions from food.

You should be cutting not bulking, no more BS excuses. You are overweight if you are 19% bodyfat.

As for your diet, it is dreadful. 8 scoops of whey per day? And why are you taking in 2 scoops immediately pre workout? Makes no sense why you would want blood to be in your stomach digesting food when you should want it in your muscles during your workout. Not to mention certain free radical scavengers and phase 2 liver pathways wont be activated if you are putting that much protein in your body during a workout.

Have BCAA's pre workout if you want pre-digested amino's for quick fuel.

Also you have no idea how many calories you should be taking in or what your macro ratio should be considering what you have laid out.

I cant fix the diet for you because i would probably completely throw it in the garbage aside from keeping on chicken and rice meal. That about all I would salvage from that.

Your fibre intake is minimal and your EFA intake...well where is it?

Beat me to the punch, bloating will actually give you a better bf% readout because water shows as lean mass.

[sizerp]

Beat me to the punch, bloating will actually give you a better bf% readout because water shows as lean mass.

Do you know of any expedient methods for reducing bloat, other than prevention? And will it work for all types of bloat? Thanks.

[sizerp]

OH - You wanted to bulk. Sorry pawly, I read 19% BF and assumed you were tryin to cut down. Yeah up your cals by 1k cal for bulk. Do like 4500-5k, good clean carbs broken down throughout the day as consistently as possible. Try to get between 60-70g carbs per meal. GL.

[pawlyszyn1987]

yeh want to bulk done a proper fat test and im at 15 percent not the best but should be good with a clean diet, can u sample diet for a bulk?

[pawlyszyn1987]

sizerp

[pawlyszyn1987]

MEAL 1 7:15AM
1 and a half cups of oatmeal


4 egg whites, 2 whole eggs


1 scoop of whey


MEAL 2 9:45AM SAME AS MEAL 1


MEAL 3 12:30AM
2 cups of brown rice


200g chicken

FLAXSEED OIL

MEAL 4 3:45PM SAME AS MEAL 3 FLAXSEED OIL

5:00pm 1 scoops of whey pre workout


WORKOUT 5:25PM

7:00PM 2scoops of whey post workout


MEAL 5 7:30PM
2 cups of brown rice


4 whole eggs 8 eggs whites

MEAL 6 8 OZ OF STEAK 6 OZ OF RED POTATO
FLAXSEED OIL

11:00pm before bed.
2 scoops of whey
2 SPOONS OF PEANUT BUTTER


DOES THIS LOOK ANY BETTER??? any input?

[sizerp]

MEAL 1 7:15AM
1.5C Oats
7oz Egg Whites
2 Whole Eggs
1 Scoop Whey

58g pro, 81g carb, 10g fat

MEAL 2 9:45AM
1.5C Oats
7oz Egg Whites
2 Whole Eggs
1 Scoop Whey

58g pro, 81g carb, 10g fat

MEAL 3 12:15AM
1.5C Brown Rice
8oz Chicken Breast
1.5 Tbs FLAXSEED OIL

51g pro, 67g carb, 17g fat


MEAL 4 2:45PM
1.5C Brown Rice
8oz Chicken Breast
Spinach Salad (broccoli) + 1Tbs Olive Oil

51g pro, 67g carb, 15g fat

WORKOUT 3:45-4:00PM

MEAL 5 5:15-5:30PM - PWO Shake
2 Scoops Whey
1/2C FF Cottage Cheese
Dextrose, WMS, Simple Carb (or 1.5C Oats + Juice)

64g pro, 80g carb

MEAL 6 7:30
1C Tuna Fish +1Tbs Mayo
1/2C FF Cottage Cheese
2 Medium Red Potatoes
Broccoli

51g pro, 52g carb, 5-15g fat


MEAL 7 10:00PM
10oz eye round steak
2 Medium Red Potatoes
1.5 Tbs FLAXSEED OIL

55g pro, 52g carb, 17g fat

Totals:
388g pro, 481g carb, 84g fat

Okay so increased your Kcal intake from 3400-3500 to 4200.
36/46/18.

Hope this helps. GL with the bulk.

[pawlyszyn1987]

fanx, i can only work out at 5:15 realy give or take 10 mins

[sizerp]

fanx, i can only work out at 5:15 realy give or take 10 mins

Ah okay, yeah my bad I messed with the times a bit. hehe. Try to keep 2.5-3 hours between meals.