How's my diet

**stillandbox** · 07-27-2009, 06:10 PM

First post in diet thread. I'm trying to bulk right now. This is my first try at not following a pre-made diet (ie making my own).

I'm 5'8". 178-185LBS (depending on the day). 11% BF by calipers. I have an active job (firefighter) and I play hockey 3-4 days a week when not working.

Using the Harris Benedict Formula for Men found on this site, I need 3233 Cals a day (I used the 1.725 multiplier) Plus 500 a day for a bulk.

I know I need to add more fat in, but this is what I ate yesterday. How does it look?

Breakfast
item energy (cals) Protein (g) Fat (g)
8 1/4 Cup of All Whites 100% Liquid Egg Whites 240 48.0 0.0
2 tablespoon (0.6 oz) of Smucker's: Jams: Sugar Free, Concord Grape w. Splenda 20 0.0 0.0
2 serving, 1/2 cup dry (1.4 oz) of Quaker: Breakfast Cereals, Cooked: Quaker Oats, Old Fashioned, dry 300 10.0 6.0

Breakfast snacks
1 Serving of Pro Complex Gainer 650 60.0 8.0

Lunch
1 Serving of Bison Fillet With Lemon Butter 420 41.0 28.0

Afternoon snacks
1.5 serving (4 oz) of Perdue: Chicken: Fit & Easy, Breasts, Boneless Skinless, cooked 165 39.0 1.5

PreWorkout
2 Slice of Brownberry Whiole Grain Bread 220 10.0 2.0
2.5 serving (2 oz) of Jennie-O: Deli & Luncheon Meat: Turkey Breast, Oven Roasted, 98% Fat-Free 125 27.5 2.5

PWO
1 Serving of Pro Complex Gainer 650 60.0 8.0

PPWO
2.66 serving (4 oz) of Perdue: Chicken: Fit & Easy, Breasts, Boneless Skinless, cooked 293 69.2 2.7

Before Bed
1 Serving of Pro Complex Gainer 650 60.0 8.0

Totals:

3733 Cal -- 424.7G Protein -- 372.5G Carbs -- 66.7G Fat

PS, I actually hit the calories 100% on the head, can't believe I did that!

Thanks! Please don't flame me to much!

**jamyjamjr** · 07-27-2009, 07:22 PM

first things first.. lose the weight gainer.. it's worthless

do you know your bmr/tdee??? i have the formula if needed

**collar** · 07-27-2009, 07:50 PM

too many pro shakes.
i would also say get rid of your weight gainer and another thing.

i seem to have little bit of trouble working out what macros is what, its very clear.

**collar** · 07-27-2009, 07:53 PM

Originally Posted by stillandbox

First post in diet thread. I'm trying to bulk right now. This is my first try at not following a pre-made diet (ie making my own).

I'm 5'8". 178-185LBS (depending on the day). 11% BF by calipers. I have an active job (firefighter) and I play hockey 3-4 days a week when not working.

Using the Harris Benedict Formula for Men found on this site, I need 3233 Cals a day (I used the 1.725 multiplier) Plus 500 a day for a bulk.

I know I need to add more fat in, but this is what I ate yesterday. How does it look?

Breakfast
item energy (cals) Protein (g) Fat (g)
8 1/4 Cup of All Whites 100% Liquid Egg Whites 240 48.0 0.0
2 tablespoon (0.6 oz) of Smucker's: Jams: Sugar Free, Concord Grape w. Splenda 20 0.0 0.0
2 serving, 1/2 cup dry (1.4 oz) of Quaker: Breakfast Cereals, Cooked: Quaker Oats, Old Fashioned, dry 300 10.0 6.0

Breakfast snacks
1 Serving of Pro Complex Gainer 650 60.0 8.0

Lunch
1 Serving of Bison Fillet With Lemon Butter 420 41.0 28.0

Afternoon snacks
1.5 serving (4 oz) of Perdue: Chicken: Fit & Easy, Breasts, Boneless Skinless, cooked 165 39.0 1.5

PreWorkout
2 Slice of Brownberry Whiole Grain Bread 220 10.0 2.0
2.5 serving (2 oz) of Jennie-O: Deli & Luncheon Meat: Turkey Breast, Oven Roasted, 98% Fat-Free 125 27.5 2.5

PWO
1 Serving of Pro Complex Gainer 650 60.0 8.0

PPWO
2.66 serving (4 oz) of Perdue: Chicken: Fit & Easy, Breasts, Boneless Skinless, cooked 293 69.2 2.7

Before Bed
1 Serving of Pro Complex Gainer 650 60.0 8.0

Totals:

3733 Cal -- 424.7G Protein -- 372.5G Carbs -- 66.7G Fat also if that is ment to be your break down and you are bulking.

(that is extreme amount of protein reduce it and you may even want to bump the fats a little.
EFAS of course...)
PS, I actually hit the calories 100% on the head, can't believe I did that!

Thanks! Please don't flame me to much!

too much protein
i dont know if thats the correct breakdown but it seems to be all overdone.

**stillandbox** · 07-27-2009, 07:56 PM

Originally Posted by jamyjamjr

first things first.. lose the weight gainer.. it's worthless

do you know your bmr/tdee??? i have the formula if needed

My BMR is 1887. My TDEE is 3256. Honestly, they only reason I use ProComplex gainer is because I like the taste. I'll drop it. What do you guys recommend for a good protein? Regular Pro Complex?

I've never made my own shakes before, and I was looking at BB.com's shakes, would these be suitable instead of what I've been taking?

http://www.bodybuilding.com/fun/proteinshakes.htm

or these:

http://www.sportprotein.com/bodyrecipe.html

Thanks guys!

**collar** · 07-27-2009, 08:03 PM

there two ways of doing your protein shakes, actually millions but common ones are.

you either use a whey protein with some carbs in there or fats.
example of it is like

pro powder with oats,some sweetner and cinnamon if you like. = pro/carb

pro powder with peanut butter = pro/fats

or swap the whey for some egg whites, keep the sugars to a minimum if you are bulking little bit in your shake doesnt really hurt.

but personally whether bulking or cutting keeping it a minimum is the key.

of course you can mix all 3 if you like

pro some carbs and EFAS. no one says it cant be done.

**stillandbox** · 07-27-2009, 08:06 PM

Oh, one of the reasons do drink shakes a lot is that I'm at a busy firehouse, so if I'm running out the door for another call, I can slam a shake really quick. (15 calls a day average, back when I was on the ambulance their were some 30 call days...ehhhhh).

JamyjamJr, I think I saw in another post your a paramedic right?

**collar** · 07-27-2009, 08:06 PM

by the way to maximise result and effectiveness of pro shake

simplicity is the key dont complicate and mix up a range of all different products where it completely messes up the gi profile of that shake.

take it down with water

**collar** · 07-27-2009, 08:07 PM

Originally Posted by stillandbox

Oh, one of the reasons do drink shakes a lot is that I'm at a busy firehouse, so if I'm running out the door for another call, I can slam a shake really quick. (15 calls a day average, back when I was on the ambulance their were some 30 call days...ehhhhh).

JamyjamJr, I think I saw in another post your a paramedic right?

thats fair enough, just make it a good one

**Phate** · 07-27-2009, 09:18 PM

Breakfast
item energy (cals) Protein (g) Fat (g)
8 1/4 Cup of All Whites 100% Liquid Egg Whites 240 48.0 0.0
2 tablespoon (0.6 oz) of Smucker's: Jams: Sugar Free, Concord Grape w. Splenda 20 0.0 0.0
2 serving, 1/2 cup dry (1.4 oz) of Quaker: Breakfast Cereals, Cooked: Quaker Oats, Old Fashioned, dry 300 10.0 6.0

Breakfast snacks
1 Serving of Pro Complex Gainer 650 60.0 8.0

Lunch
1 Serving of Bison Fillet With Lemon Butter 420 41.0 28.0

Afternoon snacks
1.5 serving (4 oz) of Perdue: Chicken: Fit & Easy, Breasts, Boneless Skinless, cooked 165 39.0 1.5

PreWorkout
2 Slice of Brownberry Whiole Grain Bread 220 10.0 2.0
2.5 serving (2 oz) of Jennie-O: Deli & Luncheon Meat: Turkey Breast, Oven Roasted, 98% Fat-Free 125 27.5 2.5

PWO
1 Serving of Pro Complex Gainer 650 60.0 8.0

PPWO
2.66 serving (4 oz) of Perdue: Chicken: Fit & Easy, Breasts, Boneless Skinless, cooked 293 69.2 2.7

Before Bed
1 Serving of Pro Complex Gainer 650 60.0 8.0

Totals:

3733 Cal -- 424.7G Protein -- 372.5G Carbs -- 66.7G F

we need carbs for each meal as well but i would say that you need to drop protein to around 350g, up fat to around 80-90g from good sources

get us the carbs in each meal and we'll do a proper critique

***FireGuy*** · 07-27-2009, 09:21 PM

Originally Posted by stillandbox

Oh, one of the reasons do drink shakes a lot is that I'm at a busy firehouse, so if I'm running out the door for another call, I can slam a shake really quick. (15 calls a day average, back when I was on the ambulance their were some 30 call days...ehhhhh).

JamyjamJr, I think I saw in another post your a paramedic right?

Always keep a spare meal on the Engine in some tupperware. Ate many a meal riding backwards 4 Bell.

**stillandbox** · 07-27-2009, 09:40 PM

Originally Posted by FireGuy1

Always keep a spare meal on the Engine in some tupperware. Ate many a meal riding backwards 4 Bell.

haha, I used to do that when I was on the ambulance. It was easy to keep it in the front of the rig. Now I have 4 other guys on my engine who would eat anything that's not guarded...lol (I'm a reliever for a district in a major city, so I don't have a set house, or know a lot of the guys). But I'll try to keep a meal by my gear

**jamyjamjr** · 07-27-2009, 10:09 PM

Originally Posted by stillandbox

Oh, one of the reasons do drink shakes a lot is that I'm at a busy firehouse, so if I'm running out the door for another call, I can slam a shake really quick. (15 calls a day average, back when I was on the ambulance their were some 30 call days...ehhhhh).

JamyjamJr, I think I saw in another post your a paramedic right?

yup...