Critique my current diet

[nothingtoitbuttodoit]

19
6 foot,
203lbs
bf 12%-14% (had it measured at 12 2 months back)

currently trying to gain lean muscle mass.

suppliments:
multivitamin
***** 3 1000mg x 6
zinc

diet: pro/carb/fat/cal

11:00 6 eggs (2 whole, 4 whites) and 4 pieces of wholemeal bread (cannot eat oats as they give me the runs) glass of orange juice

46/56.7/19.25/591

2:00 can of tuna in s/f oil, 1.5 cups of wholewheat pasta

51.6/63/13.6/605

workout

4.30 PWO shake 35g whey, 60g dextrose, 5g creatine

24/0/1/120

5:30 200g grilled chicken breast, 1/2 cup of rice, gravy

53.5/73.7/6.3/529

8.30 250g grilled turkey breast, 250g sweet potato

46.4/31.95/11.85/450

12:00 200g grilled chicken breast before bed

45.6/0/3.4/214

i alternate between turkey/beef and chicken, usally having beef 3 times a week.

total pro/carb/fat/cal

267.1/225.35/55.4/2529

my workout is a 5 days split
mon: chest/abs
tue: arms
wed: legs
thurs: shoulders/abs
fri: back

worked out bmr as 2*** and would have to add 500 since in trying to bulk.

thanks for taking the time to read this, does anyone have any suggestions to improve? maybe some veg or alternative to bread at breakfast?

[jkproperties]

Hey man.
add the macros and eting times.
This will get you more feedback

[nothingtoitbuttodoit]

updated

[jamyjamjr]

i dont think u get it... here.. use my sticky

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, 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 moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[Aizen Sosuke]

19, 6 foot, 203lbs age? and BF?

currently trying to gain lean muscle mass.

diet:

11:00 6 eggs (2 whole, 4 whites) and 4 pieces of wholemeal bread (cannot eat oats as they give me the runs) glass of orange juice Leave the orange juice out too many sugars, throw some peanut butter on the wholegrain bread and 2 slices is enough, also throw a multivitamin in there. Some baked sweet potato fries instead of bread are also an option.

2:00 can of tuna in s/f oil, 1.5 cups of wholewheat pasta These seem ok to me

workout

4.30 PWO shake 35g whey, 60g dextrose, 5g creatine

5:30 200g grilled chicken breast, 1/2 cup of rice, gravy Get that gravy out and throw in some veggies

8.30 250g grilled turkey breast, 250g sweet potato Add in some veggies

12:00 200g grilled chicken breast before bed Throw some veggetables again in there to keep you full all night

i alternate between turkey/beef and chicken, usally having beef 3 times a week. I like beef late at night since it's very slow diggesting. You are sleeping too much 1AM-10:30AM that's 9 and half hours. Get up at least at 10 and you could throw in a shake and hour before breakfast.

meals spread out about 2/3 hours apart

suppliments:
life force multiple
***** 3 1000mg x 6
zinc I like ZMA right before last meal


thanks for taking the time to read this, does anyone have any suggestions to improve? maybe some veg or alternative to bread at breakfast?

That's all I could think of now

[nothingtoitbuttodoit]

- thanks for the advice jamy i updated as best i could,

it looks like my calories are short but my budget is low as im a student, would nuts be a good way to get calories up? or peanut butter.

- thanks for the comments Aizen, ill try to get some more veggies in my deit.
i only sleep so much atm because im home for the summer, when i am back at uni i will have much less time to sleep unfortunatly.

with regard to zma is it better to take than the zinc picolinate which i am currently taking?

[jamyjamjr]

nuts and all natural pb is fine.... you can also make those 2 whole eggs 3..... maybe even 4, you'd have to do the math to be sure..

could you switch your last meal to a lean beef?? or maybe a casien shake??

[nothingtoitbuttodoit]

nuts and all natural pb is fine.... you can also make those 2 whole eggs 3..... maybe even 4, you'd have to do the math to be sure..

could you switch your last meal to a lean beef?? or maybe a casien shake??

lean beef would be my ideal choice however its far to expensive.

a casien shake may be a good option if you think its better than chicken (slow digesting etc)

[Aizen Sosuke]

I prefer ZMA over zinc picolinate but it's really up to you. Try both like I did for at least 6 weeks while all other variables remain the same and make your own decision. And a casein shake will do you wonders right before bed.

[nothingtoitbuttodoit]

alright so is there nothing else worth changing? except getting some more protein though a casien shake

[Aizen Sosuke]

Try to stick to my suggestions and jamy's, if you could tolerate it for a week then press on. In the meantime find out your TDEE and with your restructured diet post macros to see if we need to add anything else.

[nothingtoitbuttodoit]

with regard to fish oil, how much should i be taking per day?

[Aizen Sosuke]

There isn't an established amount by the FDA or anyone. I personally take 2 softgels of 1g each. As far as EFA I also eat 28 almonds and 2 tbsp of penut butter.