Diet Advice

[aaron1mix]

Guys, please look this over and let me know what you think. I am open to suggestions.

I need a little tweaking on my diet. This diet leaves me feeling tired and extremely full all day. I'm trying to bulk before I cycle. Many members on here have said that I need to more weight before I jump on. I'm trying to do it naturally but having problems. I'm hoping you guys can help me out. I have a lot of questions so I'll start with my stats

I'm on about week 10 of a bulking diet. Started at approx 167lbs. 2 weeks ago I was at 176 and as of yesterday I was able to drop back to about 173 (I am 30yrs old and 5'11").

I have an office job so sit on my ass most of the day

Workout routine is as follows:
Mon - chest, bi's/1hr, followed by 15min elipticle/vigorous
Tues - Legs, forearms/1hr
Wed - off
Thurs - Back, Tri's/1hr, followed by 15 min treadmill/vigorous
Fri - Shoulders/dips/pullups, followed by 15 min elipticle/vigorous
Sat/Sun - 1 day off 1 day 4 mile run

Diet:
cal/carb/pro/fat
Meal 1
Protein/fat
Egg beater omelette, 1/4c ground beef, spinach, 1/4c fat free cheese, olive oil
400/2/40/16

Meal 2
Protein/Carb
1/2c oatmel, 1 scoop protein powder
280/27/27/5

Meal 3
Protein/Carb
Costco canned chicken sandwich(fat free cheese, tomatoe, spinach, wheat bread), 8oz 1% milk
550/54/65/9

Meal 4 -pre workout
Carb
peanut butter sandwich(wheat bread, pb)
300/25/10/10

Meal 5 - post workout
Protein/fat
2 scoops protein shake w/1%milk and banana
1/2 chicken breast
550/40/72/5

Meal 6
1/2c ground beef
250/0/21/17

Meal 7
Steak, Tuna, or Turkey 12oz serving, 1/2c brown rice, vegetable, 8oz milk
approx 500-700/40-60/40-60/4-6

Daily Total= 3100/208/295/68

I will alternate types of meat and rice with potatoes but for the most part that is my daily routine.

If you do the math, it does not add up to the amount of calories I need for the day. I can sometimes squeeze in another can of tuna but I am beyond full all day. About 2 weeks ago I cut my carb intake in half. I was feeling tired all day and watching my belly grow faster than my strength. The lower carb diet is helping a lot but I can't seem to eat anymore. Based on my stats I burn about 2900 cals a day so I need to maintain at least 3500 to gain 1 lb per week.

Any ideas on how to up my calories without all the carbs. Meal replacement shake maybe? What are your thoughts on milk? I will need to try and supplement meals with higher calorie intake. My goal is to get 8 meals at 500cal a piece. I just can't seem to eat anymore.

If you made it all the way through this long thread and can offer advice, then thanks in advance.

I must also add my concern for the amount of cholesterol I'm taking in. Any of you vets have words of advice for the potential clogged arteries?

[jamyjamjr]

bmr???

370 + (21.6 x lean body weight in kg)

[aaron1mix]

bmr???

370 + (21.6 x lean body weight in kg)

My BMR is 1842

[jamyjamjr]

i also need your tdee..

futhermore, you need to be specific about what your eating..

ur pro/fat meal could be bacon for all i know... get specific bud..

[aaron1mix]

i also need your tdee..

futhermore, you need to be specific about what your eating..

ur pro/fat meal could be bacon for all i know... get specific bud..

What is tdee? I put my exact meal underneath each pro/fat, pro/carb... I even have what I put in my morning omelette.

[FireGuy]

Guys, please look this over and let me know what you think. I am open to suggestions.

I need a little tweaking on my diet. This diet leaves me feeling tired and extremely full all day. I'm trying to bulk before I cycle. Many members on here have said that I need to more weight before I jump on. I'm trying to do it naturally but having problems. I'm hoping you guys can help me out. I have a lot of questions so I'll start with my stats

I'm on about week 10 of a bulking diet. Started at approx 167lbs. 2 weeks ago I was at 176 and as of yesterday I was able to drop back to about 173 (I am 30yrs old and 5'11").

I have an office job so sit on my ass most of the day

Workout routine is as follows:
Mon - chest, bi's/1hr, followed by 15min elipticle/vigorous
Tues - Legs, forearms/1hr
Wed - off
Thurs - Back, Tri's/1hr, followed by 15 min treadmill/vigorous
Fri - Shoulders/dips/pullups, followed by 15 min elipticle/vigorous
Sat/Sun - 1 day off 1 day 4 mile run

Diet:
cal/carb/pro/fat
Meal 1
Protein/fat
Egg beater omelette, 1/4c ground beef, spinach, 1/4c fat free cheese, olive oil
400/2/40/16

Meal 2
Protein/Carb
1/2c oatmel, 1 scoop protein powder
280/27/27/5

Meal 3
Protein/Carb
Costco canned chicken sandwich(fat free cheese, tomatoe, spinach, wheat bread), 8oz 1% milk
550/54/65/9

Meal 4 -pre workout
Carb
peanut butter sandwich(wheat bread, pb)
300/25/10/10

Meal 5 - post workout
Protein/fat
2 scoops protein shake w/1%milk and banana
1/2 chicken breast
550/40/72/5
Meal 6
1/2c ground beef
250/0/21/17

Meal 7
Steak, Tuna, or Turkey 12oz serving, 1/2c brown rice, vegetable, 8oz milk
approx 500-700/40-60/40-60/4-6

Daily Total= 3100/208/295/68 Comes to 2624
I will alternate types of meat and rice with potatoes but for the most part that is my daily routine.

If you do the math, it does not add up to the amount of calories I need for the day. I can sometimes squeeze in another can of tuna but I am beyond full all day. About 2 weeks ago I cut my carb intake in half. I was feeling tired all day and watching my belly grow faster than my strength. The lower carb diet is helping a lot but I can't seem to eat anymore. Based on my stats I burn about 2900 cals a day so I need to maintain at least 3500 to gain 1 lb per week.

Any ideas on how to up my calories without all the carbs. Meal replacement shake maybe? What are your thoughts on milk? I will need to try and supplement meals with higher calorie intake. My goal is to get 8 meals at 500cal a piece. I just can't seem to eat anymore.

If you made it all the way through this long thread and can offer advice, then thanks in advance.

I must also add my concern for the amount of cholesterol I'm taking in. Any of you vets have words of advice for the potential clogged arteries?

Your calories for macros are way off. I bolded some of ones off the most including daily totals.

[aaron1mix]

Your calories for macros are way off. I bolded some of ones off the most including daily totals.

I got my ground beef totals from fitday.com. The others though are off the side of the packages, for example meal 1:
Kirkland Real egg
1c = 120/4/24/0
ground beef
1/4c = 125/0/11/8.5
cheese
1/4c = 45/2/9/0
olive oil
1/2tbsp = 60/0/0/7
spinach, bell peppers
20/2/2/0
Totals = 370/8/46/16

You are correct, they are not exact but they are within about 10%. The daily totals might be off by give or take 200-300 calories. Some days I am able to eat bigger portions, some days a little less.

I think I see what you mean. The calories that each carb/pro/fat contains do not equal the daily total calories. It sounds like I need to be exact in each meal as far as what nutrient content they have. Not round off. Do I need to break out each food item like above? Would that be more helpful?

Thanks for the response.

[FireGuy]

Your daily total was off by nearly 500 calories. A 3,500 a week calorie discrepency is huge. Yes, breaking them off each meal is helpful.