Diet Critique?

[sully15]

Stats-
24 years old
5'8
180 pounds
12% bodyfat

Trying to bulk clean

Meal 1: 15 egg whites, 2 egg jokes (scrambled), 4 slice of toasted ezekiel bread, and a glass of OJ
For anyone that things it sounds ruffly familiar, its almost exactly what Jay Cutler eat in his "J to Z" DVD

Meal 2,3,4,5: Grilled Chicken Cutlet and Brown rice.. with a bit of sea salt on both

Gym

Post Workout: 2:1:1 recovery by Optimum

Meal 6: Top round steak (bout 0.75 pounds) and brown rice

Meal 7: same as breakfast with normally a couple less eggs and one less slice of bread

Directly before bead: Casein protein shake.

This is a normal workday where I'm in work for meals 2 threw 5. I have an office job where they know how obsessed I am with food and the gym so they never mind me taking a few minutes to heat up food i brought with me and eating every 2 hours.

Probably worth mentioning that I'm naturally a very skinny person. Before I started working out 3 years ago I eat nothing but fried food all the time and I was 125 pounds.

[Juturna]

Please post your diet including macros. (cal, pro, carb, fat).

[sully15]

Never really realized how much I was eating, just kept changing and adding to my diet over the last couple of years to keep seeing the changes I wanted. This is the first time I've actually counted out the macros of what I'm eating on a normal day. I think I just fully realized how badly my metabolism doesn't want me to get big haha.

protein/carbs/fat/calories

Meal 1: 100/100/12/845
Meals 2,3,4,5: 70/50/3/520
Post Workout Shake: 34/70/0/420
Meal 6: 104/50/12/29
Meal 7: 80/80/10/720
Pre-Sleep Shake: 24/3/1/120

Total: 622/503/47/4214

[CJG560]

I think you should calculate your BMR and TDEE. See the second post from Jamyjamjr in this thread , in it he explains how to calculate the numbers you need. Post them here and you will get some good advice from the experts. The BMR and TDEE calcs are explained toward the end of his post.

[eatrainrest]

bro, your first meal has a shitload of protein.. recalc all macros along with BMR

[sully15]

Bmr = 1925.2
tdee = 3320.97

[sully15]

bro, your first meal has a shitload of protein.. recalc all macros along with BMR

I caclulated the 100g of protein in my first meal from large egg whites having 4g, a egg yoke having 3g, ezekiel bread 8g a slice.
(4*15) + (2*3) + (8*4) = 98g of protein.. plus about 1.5g from 12oz of orange juice

[jamyjamjr]

cant do much without macros

[sully15]

cant do much without macros

protein/carbs/fat/calories

Meal 1: 100/100/12/845
Meals 2,3,4,5: 70/50/3/520
Post Workout Shake: 34/70/0/420
Meal 6: 104/50/12/29
Meal 7: 80/80/10/720
Pre-Sleep Shake: 24/3/1/120

Total: 622/503/47/4214

BMR = 1925.2
TDEE = 3320.97

[jamyjamjr]

so your eating 1000 over your tdee??

cut tat down to 500..

[jamyjamjr]

post up a detailed revised diet..

[Swifto]

I prefer barley, sweet potato and quinoa to brown rice. Rice has **** all nutriotional value.

[sully15]

so your eating 1000 over your tdee??

cut tat down to 500..

Just realized I messed up on meal 6 so I'm actually have a lot more calories.. so this what I actually am having..

protein/carbs/fat/calories

Meal 1: 100/100/12/845
Meals 2,3,4,5: 70/50/3/520
Post Workout Shake: 34/70/0/420
Meal 6: 104/50/29/520
Meal 7: 80/80/10/720
Pre-Sleep Shake: 24/3/1/120

Total: 622/503/64/4703

BMR = 1925.2
TDEE = 3320.97

So about 1380 over my TDEE

[sully15]

post up a detailed revised diet..

Taking out meal 7 and doubling my pre sleep shake.


Meal 1: 15 egg whites, 2 egg jokes (scrambled), 4 slice of toasted ezekiel bread, and a glass of OJ

Meal 2,3,4,5: Grilled Chicken Cutlet and Brown rice.. with a bit of sea salt on both

Gym

Post Workout: 2:1:1 recovery by Optimum

Meal 6: Top round steak (bout 0.75 pounds) and brown rice

Directly before bed: Casein protein shake.

protein/carbs/fat/calories

Meal 1: 100/100/12/845
Meals 2,3,4,5: 70/50/3/520
Post Workout Shake: 34/70/0/420
Meal 6: 104/50/29/520
Pre-Sleep Shake: 48/6/2/240

Total: 566/426/55/4103

BMR = 1925.2
TDEE = 3657.88 (changed to 'extra active' since I workout twice a day on the weekends and end up playing hockey about once a week on off nights from the gym)

[Twist]

yor diet is not diverse at all. the only good carbs are brown rice (in just about every meal) and bread in the am. how about veggies and efa and omeg3 and fish etc? diversity is important. And why not eat the steak before bed? I also don't think you will get anything from eating 15 eggs that you wouldn't from 10 or even 8. 50% of your bw in protein in your first meal, in the form of a protein that gets digested very quickly.

If that is what your tdee is then I think you can add even a little more calories by changing your meals to different foods, like fish and veggies, sweet potato etc. If you start gaining too fast and its not quality then lower calories a little.

[sully15]

I do have softgel pills of fish oil twice a day. What do you think are the best vegetables to have on a bulking diet?

[jamyjamjr]

if you can deal with eating chicken all the time so be it.. i would add some diversity myself so that i stay on the diet without losing my mind