My Diet Guys

**Alphatier** · 01-27-2009, 03:57 PM

Hey fellas,

Just thought I'd put up a sample of what my diet looks like. Looking to bulk up (c)lean. Any tips on how to improve the diet are welcome.

Stats:
Weight: 165
Height: 5'7"
BF: Approx. 12%
Years Training: 1 year on and off. Started seriously again.

7:30 a.m.
4 Egg whites
1 Whole Egg
3-5 Slices of FF Turkey Breast
1/2 Whole Grain Pita
Cal 405 Pro 35-42g Carb 25g Fat 5g

10:30 a.m.
1 Apple
2 Slices Flax Seed Toast
3 Slices FF Turkey Breast
2 Slices FF Cheese(Cheddar)
Cal 430 Pro 32g Carb 50g Fat 5g

1:00 p.m.
3 Fish Fillets
1 Small baked potatoe
Cal 490 Pro 64g Carb 30g Fat 0g

3:30 p.m.
1 Slice Flax Seed Toast
2 Tbsp Peanutbutter
Cal 300 Pro 11g Carb 26g Fat 18g

4:00 p.m.
Workout

5:30 - 6:00 p.m.
PW Small Banana
Cal 90 Pro 1g Carb 23g Fat 0g

6:30 p.m.
2 Fish Fillets
Cal 240 Pro 40g Carb 0g Fat 0g

8:30 p.m.
1 Cup FF Yoghourt
3/4 Cup Oatmeal
Cal 320 Pro 14g Carb 58g Fat 6g

OR

1 Cup FF Yoghourt
3/4 Cup Cheerios
Cal 220 Pro11g Carb 40g Fat 3g

10:30 p.m.
2 Cans Tuna
1/2 Whole Grain Pita
Cal 535 Pro 72g Carb 25g Fat 12g

Total:
Cal 2,710 - 2,810
Pro 266 g - 276 g
Carb 219 g - 237 g
Fat 49 g

Also I drink 5 liters of water a day, and 5 Teas.

Any tips on how to improve my diet are welcome. Please comment on Calorie,Pro,Carb, and Fat intake. Am i eating too much, too little, or just right for a clean bulk?

Thanks guys,

LNM

**Alphatier** · 01-27-2009, 08:33 PM

Oh come on, where are all those experts on dieting out there?
I could use some help here. And I seriously doubt that my diet is that good that nobody has to comment on it, or suggest change.

Thanks in advance,

LNM

**xnotoriousx** · 01-27-2009, 08:50 PM

Hate to say it, and no offence to the people that do help alot, but the diet forums have become very inactive lately compared to how they used to be. I don't know much, but all that I do know, I owe to this board so that's why i'll try to help every chance I get.

The biggest thing I see is at your pwo meal. You need to get some protein&carbs here a.s.a.p.

Get about 50g pro and some good carbs, around 60-70g. This is the most important meal of the day. Try mixing some whey and oats or egg whites & rice or something.

I really like your choices of foods, it looks good for the most part, it could be tweaked. I'll let the pros come in for the more detail areas.

**TechTonic** · 01-27-2009, 08:58 PM

Just off of a first glance, it looks like you really need to raise overall carbohydrate consumption if you are looking to bulk.

I would say replace the pita in the morning with a cup of oats.

PWO banana is fine, but you are going to need more carbs then that. Also, why are you waiting on the fish after your workout. You need protein ASAP. This is a good time for a whey shake.

You should try out 1 cup cottage cheese for your last meal of the day. Replace the yogurt with that, or hell, do like I do and mix them. It's really good like that. Or you could mix peanut butter with it.

**fit4ever180** · 01-28-2009, 03:28 AM

Originally Posted by lean n' mean

Hey fellas,

Just thought I'd put up a sample of what my diet looks like. Looking to bulk up (c)lean. Any tips on how to improve the diet are welcome.

Stats:
Weight: 165
Height: 5'8"
BF: Approx. 12%
Years Training: 5 years on and off. Started seriously again.

7:30 a.m.
4 Egg whites
1 Whole Egg
3-5 Slices of FF Turkey Breast
1/2 Whole Grain Pita
Cal 405 Pro 35-42g Carb 25g Fat 5g

10:30 a.m.
1 Apple
2 Slices Flax Seed Toast
3 Slices FF Turkey Breast
2 Slices FF Cheese(Cheddar)lose the cheese and add 40g avocado
Cal 430 Pro 32g Carb 50g Fat 5g

1:00 p.m.
3 Fish Fillets
1 Small baked potatoe chaneg to a sweet potato
Cal 490 Pro 64g Carb 30g Fat 0g

3:30 p.m.
1 Slice Flax Seed Toast
2 Tbsp Peanutbutter
Cal 300 Pro 11g Carb 26g Fat 18g

4:00 p.m.
Workout

5:30 - 6:00 p.m.
PW Small Banana2 scoops of whey should be added here
Cal 90 Pro 1g Carb 23g Fat 0g

6:30 p.m.
2 Fish Filletsadd 1 cup of green veggies
Cal 240 Pro 40g Carb 0g Fat 0g

8:30 p.m.
1 Cup FF Yoghourtlose the oatmeal and add 1 tbs. natty pb and 1 scoop whey or lean meat
3/4 Cup Oatmeal
Cal 320 Pro 14g Carb 58g Fat 6g

OR

1 Cup FF Yoghourt
3/4 Cup Cheerios
Cal 220 Pro11g Carb 40g Fat 3g

10:30 p.m.
2 Cans Tuna
1/2 Whole Grain PitaDrop the meal and have 1 cup ff cottage cheese and 2 tbs. natty pb or 2 tbs. olive oil
Cal 535 Pro 72g Carb 25g Fat 12g

Total:
Cal 2,710 - 2,810
Pro 266 g - 276 g
Carb 219 g - 237 g
Fat 49 g

Also I drink 5 liters of water a day, and 5 Teas.

Any tips on how to improve my diet are welcome. Please comment on Calorie,Pro,Carb, and Fat intake. Am i eating too much, too little, or just right for a clean bulk?

Thanks guys,

LNM

How old are you?

**Joker111086** · 01-28-2009, 09:51 AM

agreed onn the PWO dude.. u need @ least 50g protein in that, best source is a whey protein with that banana

**Alphatier** · 01-28-2009, 05:51 PM

@fit4ever , I'm turning 19 in a couple of month. I like your ideas, and think I'll add the options you listed. Also I liked that you didnt list like Whey 3x daily and stuff like that. I personally think real food is the way to go, and whey is just here for convinience(even I dont feel like downing steak, chicken breast, or fish right after a hard workout)

@Joker, yeah I know, and I usually do take Whey PWO, but I ran out of Whey, and I'm pretty busy these days. I don't know when I'll get the chance to buy a new tube.

**Alphatier** · 01-28-2009, 05:52 PM

Still folks, I need your input on the macros....anyone?

**Matt** · 01-28-2009, 06:01 PM

Try fitaday, think thats whats its called lol...

**Alphatier** · 01-28-2009, 06:13 PM

Originally Posted by MAD MATT

Try fitaday, think thats whats its called lol...

Isn't that a weightloss diet?

**Alphatier** · 01-29-2009, 01:03 AM

I thought as soon as I post this,many people are gonna start commenting and giving me tips(just like I saw it happen like 100 on this board)!I mean come on guys,macros and everything is included,just need your opinnion on the diet. I'm really thankful to the people that responded here. I really appreciate it

LNM

**xo3et** · 01-29-2009, 03:12 AM

Id change the 6:30 meal and get some Chicken Breast. As said before Sweet potatoes and sort the PWO meal with more protein.

**fit4ever180** · 01-29-2009, 05:37 AM

Originally Posted by lean n' mean

@fit4ever , I'm turning 21 in a couple of month. I like your ideas, and think I'll add the options you listed. Also I liked that you didnt list like Whey 3x daily and stuff like that. I personally think real food is the way to go, and whey is just here for convinience(even I dont feel like downing steak, chicken breast, or fish right after a hard workout)

@Joker, yeah I know, and I usually do take Whey PWO, but I ran out of Whey, and I'm pretty busy these days. I don't know when I'll get the chance to buy a new tube.

I'm with you all the way on real food... Whey has it's place PWO and that's it imo... Soy can also be used in place of whey... It slightly slower digesting than whey, but still pretty quick...

So, according to the Harris Benedict Formula, your BMR is 2792 calories, so for a lean bulker I would bump your current calorie intake a couple hundred calories, but where you are at may work for you too... If you do decide to bump the calories, I'd get the majority of them from healthy fats... Maybe another egg in meal 1 and 2 tbs. pb in your 8:30 meal?