My Diet, Have a gander please

**xo3et** · 02-20-2009, 08:14 AM

7:00am – Meal 1 (Breakfast)
4xScoop Weigh Protein
1x Mug Oats
1x Banana
1x Teaspoon Flaxseed Oil

07:45 – Morning Run - Every other Day
4 Miles Run

9am – Meal 2
8x Egg Whites

10:30 Meal 3
2x Tins Tuna

12:30 Meal 4 (Pre gym)
2x Whole Grain Bread
300g Chick Breast

15:00
Gym

16:30 – Meal 5 (PWO)
4xScoop Weigh Protein
4xEgg Whites
1x Mug Oats
1x Banana
1x Teaspoon Flaxseed Oil

18:30 – Meal 6 (Dinner)
450g Chicken Breast
2x Sweet Potatoes
1x Cup Brown Rice

9pm – Pre Bed
2x Whole Grain Bread
+ Natural Peanut Butter

Supplements
Creatine 2x5g Twice Daily
Glutamine After Workout
Zinc Matrix 3xCapsells Twice Daily

Macros on the Way.

Looking to Bulk. I train 5 times per week..

**Matt** · 02-20-2009, 08:37 AM

The first thing i can see is you may need to add some carbs after your run...

**Matt** · 02-20-2009, 08:38 AM

And yeah macros would be good..

***T-MOS*** · 02-20-2009, 08:47 AM

^^^ you should have good carbs in each meal. carbs are what help protein synthesis

other than that it looks decent....depending on your goals and your stats

**xo3et** · 02-20-2009, 09:03 AM

Originally Posted by T-MOS

^^^ you should have good carbs in each meal. carbs are what help protein synthesis

other than that it looks decent....depending on your goals and your stats

Here is my Thread
http://forums.steroid.com/showthread.php?t=354899

Stats:
5ft 11"
25yrs old
190lbs
BF around 12%

I am trying to put more carbs into the 12:30pm MEAL but brown rice its so hard to get down.

Ill start putting it into the meal tomorrow instead of the bread.

**xo3et** · 05-17-2009, 12:12 PM

My UPDATED DIET...............................

7am = 3.5mile Jog

8am = 1scoop Protein 4 eggs whites + 1cup oats + 1 Banana
1 Scoop whey gain 13g protein,70g carbs,5g sugar - 300Kcal
150g oats 16g Protein, 90g Carbs, 12g Fat, 540g Kcals
Banana 27carbs, 105cals
Egg whites x4 - 16g protein, 60 Kcals
Total = Protein 45g, 187 Carbs, Fat 12g, 1005Kcals

10am = 1 & 1/2 tin tuna + 15ml flax seed oil
Tuna 40g Protein, Fat , 150 Kcal
Flax 5ml 4.63g Fat, 41Kcal
Total = Protein 40g,Fat 17g,270Kcal

12:00 = 150g Lean Turkey breast/ Chicken + 300g sweet potato & 150g Broccoli
Turkey 51g Protein, Fat 1.4g, 220Kcals
Sweet potato 70g Carbs, 7g Protein, 300 Kcals
Brocoli 9g Carbs, 5g Protein, 45 Kcals
Total = Protein 63g, Carbs 79g, 565Kals

14:00 = 1 & 1/2 tin tuna + 15ml flax seed oil
Tuna 40g Protein, Fat , 150 Kcal
Flax 5ml 4.63g Fat, 41Kcal
Total = Protein 40g,Fat 17g,270Kcal

14:30 - PPWO = 2x Granary Bread + Peanut butter + Banana
Granary Bread x2, 11g Protein,35g Carbs,8g Fat,260Kcals
Peanut Butter Natural 50g, 16g Protein, 6g Carbs, 23g Fat, 290Kcal
Total = Protein 27g, 41g Carbs,Fat 32g,550Kcal

15:00 - Gym = 1hr Weights

16:30 - PWO = 75g Whey Protein + 50g Dextrose Powder
Whey Protein 60g, Fat 3.9g, Carbs 4.2g, 299Kcals
Banana 27carbs, 105cals
Dextrose = 90g Carbs , 90g Sugar
Total = Protein 60g, 122g Carbs, Fat 3.9g, Kcals 495Kcals

18:00 - 250g Chicken Breast/Steak + Brown Rice/sweet potato + Veg
100g Chicken Breast, Protein 40g, Fat 10g, 150Kcals
Sweet potato 70g Carbs, 7g Protein, 300 Kcals
Total = Protein 47g, 70g Carbs, 10g, 600Kcals

20:00 = 150g Natural Cottage cheese
Total = 18g Protein, 7g Carbs, 2g Fat, 120Kcals

21:30 - Bed - 45g Casein + 5ml Flax
Casein 36g Protein, 1.8g Carbs, 160Kcals
Flax 5ml 4.63g Fat, 41Kcal
Total = Protein 36g, 5g Fat, 201Kcals

DAILY TOTAL =
Protein = 376g
Carbs = 501g
Fat = 89g
Kcals = 4076

This is 500 Kcals over my daily needed amount from working out my BMR. I am looking to bulk.

Any pointers on the diet please would be great?

**jamyjamjr** · 05-17-2009, 12:16 PM

Originally Posted by xo3et

My UPDATED DIET...............................

7am = 3.5mile Jog

8am = 1scoop Protein 4 eggs whites + 1cup oats + 1 Banana
1 Scoop whey gain 13g protein,70g carbs,5g sugar - 300Kcal
150g oats 16g Protein, 90g Carbs, 12g Fat, 540g Kcals
Banana 27carbs, 105cals
Egg whites x4 - 16g protein, 60 Kcals
Total = Protein 45g, 187 Carbs, Fat 12g, 1005Kcals

10am = 1 & 1/2 tin tuna + 15ml flax seed oil
Tuna 40g Protein, Fat , 150 Kcal
Flax 5ml 4.63g Fat, 41Kcal
Total = Protein 40g,Fat 17g,270Kcal

12:00 = 150g Lean Turkey breast/ Chicken + 300g sweet potato & 150g Broccoli
Turkey 51g Protein, Fat 1.4g, 220Kcals
Sweet potato 70g Carbs, 7g Protein, 300 Kcals
Brocoli 9g Carbs, 5g Protein, 45 Kcals
Total = Protein 63g, Carbs 79g, 565Kals

14:00 = 1 & 1/2 tin tuna + 15ml flax seed oil
Tuna 40g Protein, Fat , 150 Kcal
Flax 5ml 4.63g Fat, 41Kcal
Total = Protein 40g,Fat 17g,270Kcal

14:30 - PPWO = 2x Granary Bread + Peanut butter + Banana
Granary Bread x2, 11g Protein,35g Carbs,8g Fat,260Kcals
Peanut Butter Natural 50g, 16g Protein, 6g Carbs, 23g Fat, 290Kcal
Total = Protein 27g, 41g Carbs,Fat 32g,550Kcal

15:00 - Gym = 1hr Weights

16:30 - PWO = 75g Whey Protein + 50g Dextrose Powder
Whey Protein 60g, Fat 3.9g, Carbs 4.2g, 299Kcals
Banana 27carbs, 105cals
Dextrose = 90g Carbs , 90g Sugar
Total = Protein 60g, 122g Carbs, Fat 3.9g, Kcals 495Kcals

18:00 - 250g Chicken Breast/Steak + Brown Rice/sweet potato + Veg
100g Chicken Breast, Protein 40g, Fat 10g, 150Kcals
Sweet potato 70g Carbs, 7g Protein, 300 Kcals
Total = Protein 47g, 70g Carbs, 10g, 600Kcals

20:00 = 150g Natural Cottage cheese
Total = 18g Protein, 7g Carbs, 2g Fat, 120Kcals

21:30 - Bed - 45g Casein + 5ml Flax
Casein 36g Protein, 1.8g Carbs, 160Kcals
Flax 5ml 4.63g Fat, 41Kcal
Total = Protein 36g, 5g Fat, 201Kcals

DAILY TOTAL =
Protein = 376g
Carbs = 501g
Fat = 89g
Kcals = 4076

This is 500 Kcals over my daily needed amount from working out my BMR. I am looking to bulk.

Any pointers on the diet please would be great?

as long as your bmr was correctly done ur fine... can u give me some stats and show me, in detail, how u got your bmr???

im 6'4 275lbs and my maint level is at 3700kal.. so im a bit suspecting...

**xo3et** · 05-17-2009, 12:24 PM

Originally Posted by jamyjamjr

as long as your bmr was correctly done ur fine... can u give me some stats and show me, in detail, how u got your bmr???

im 6'4 275lbs and my maint level is at 3700kal.. so im a bit suspecting...

Hi there, thanks for your reply.

I used the guide here
http://forums.steroid.com/showthread.php?t=113010

Hey man sorry my first sum was incorrect.

The below is now correct
13.7x85kg = 1164 'My weight'
+ 66
+ 180x5 = 900 'My height'
- 6.8x 25 = 170 'My age'
= 1960
x 1.55 '3-5 times per week cardio'
TOTAL = 3038

Maths was never my best subject, even with a calculator lol

So my Calories are around 1000 over my BMR after i re did the sum.

**Matt** · 05-17-2009, 12:25 PM

Your new diet is looking alot better lol but you need to answer jamy's question...

**jamyjamjr** · 05-17-2009, 12:27 PM

Originally Posted by xo3et

Hi there, thanks for your reply.

I used the guide here
http://forums.steroid.com/showthread.php?t=113010

Hey man sorry my first sum was incorrect.

The below is now correct
13.7x85kg = 1164 'My weight'
+ 66
+ 180x5 = 900 'My height'
- 6.8x 25 = 170 'My age'
= 1960
x 1.55 '3-5 times per week cardio'
TOTAL = 3038

Maths was never my best subject, even with a calculator lol

now that makes more sense.. u need to cut out about 500-600 kcal from your diet.. i would do this from the pro/carb section of your split...

remember that
1g protien or 1g carb is 4kcal and 1g fat is 9 kcal...

do the math accordingly so we can finalize this diet

**jamyjamjr** · 05-17-2009, 12:29 PM

u can actually cut off like 15g from your fats too

**eatrainrest** · 05-17-2009, 12:31 PM

sub your flax with a better EFA.. i learned it is poor at converting EPA/DHA lol...

Walnut oil
Almond oil
Pecan oil
Macadamia nut oil
Olive oil
avacado oil
Fish oil

(thanks derek lol)

**xo3et** · 05-17-2009, 01:05 PM

eatrainrest thanks for the info, i will sort this once i have my final diet in check.

I have done the following Modifications.

Morning oats from 150g now to 100g
Removed the sweet potato on the 12:00 meal
Removed the 15ml flax seed oil from the 14:00 tuna

Now the diet is the following......

7am = 3.5mile Jog

8am = 1scoop Protein 4 eggs whites + 1cup oats + 1 Banana
1 Scoop whey gain 13g protein,70g carbs,5g sugar - 300Kcal
100g oats 11g Protein, 60g Carbs, 8g Fat, 360g Kcals
Banana 27carbs, 105cals
Egg whites x4 - 16g protein, 60 Kcals
Total = Protein 40g, Carbs 157g, Fat 8g, Kcals 825

10am = 1 & 1/2 tin tuna + 15ml flax seed oil
Tuna 40g Protein , 150 Kcal
Flax 5ml 4.63g Fat, 41Kcal
Total = Protein 40g,Fat 17g,270Kcal

12:00 = 150g Lean Turkey breast/ Chicken & 150g Broccoli
Turkey 51g Protein, Fat 1.4g, 220Kcals
Brocoli 9g Carbs, 5g Protein, 45 Kcals
Total = Protein 56g, Fat 1.4g, Carbs 9g, 265Kcals

14:00 = 1 & 1/2 tin tuna + 15ml flax seed oil
Tuna 40g Protein, , 150 Kcal
Total = Protein 40g,150Kcal

14:30 - PPWO = 2x Granary Bread + Peanut butter + Banana
Granary Bread x2, 11g Protein,35g Carbs,8g Fat,260Kcals
Peanut Butter Natural 50g, 16g Protein, 6g Carbs, 23g Fat, 290Kcal
Total = Protein 27g, 41g Carbs,Fat 32g,550Kcal

15:00 - Gym = 1hr Weights

16:30 - PWO = 75g Whey Protein + 50g Dextrose Powder
Whey Protein 60g, Fat 3.9g, Carbs 4.2g, 299Kcals
Banana 27carbs, 105cals
Dextrose = 90g Carbs , 90g Sugar
Total = Protein 60g, 122g Carbs, Fat 3.9g, Kcals 495Kcals

18:00 - 250g Chicken Breast/Steak + Brown Rice/sweet potato + Veg
100g Chicken Breast, Protein 40g, Fat 10g, 150Kcals
Sweet potato 70g Carbs, 7g Protein, 300 Kcals
Total = Protein 47g, 70g Carbs, 10g, 600Kcals

20:00 = 150g Natural Cottage cheese
Total = 18g Protein, 7g Carbs, 2g Fat, 120Kcals

21:30 - Bed - 45g Casein + 5ml Flax
Casein 36g Protein, 1.8g Carbs, 160Kcals
Flax 5ml 4.63g Fat, 41Kcal
Total = Protein 36g, 5g Fat, 201Kcals

TOTAL =
Protein = 364g
Carbs = 406g
Fat = 70g
Kcals = 3476

What you think Jamy, this look better?

**jamyjamjr** · 05-17-2009, 01:35 PM

thumbs up baby.. keep us posted

**eatrainrest** · 05-17-2009, 01:43 PM

^^x2

**xo3et** · 05-17-2009, 01:48 PM

Jamy & eatrainrest thanks a ton for your input.

This diet is easy for me to follow so i am really happy its looking good.

Cheers again lads.

***T-MOS*** · 05-17-2009, 02:24 PM

Originally Posted by jamyjamjr

thumbs up baby.. keep us posted

X5 looks good !!!

***D7M*** · 05-17-2009, 03:22 PM

Originally Posted by eatrainrest

sub your flax with a better EFA.. i learned it is poor at converting EPA/DHA lol...

Walnut oil
Almond oil
Pecan oil
Macadamia nut oil
Olive oil
avacado oil
Fish oil

(thanks derek lol)