Diet Critique Please

[fig]

Stats:

27 y/o
5'11"
175 lb.
Not Sure about BF...Pic below
0 cycle experience

Goals:

Get to 185-190 lb., naturally, maintaining at most the BF I have now. Trying to build a better base before cycling. Would like to accomplish this in 2 months.

Little info on Diet:

-Breakfast is huge...this is b/c it is also Pre-Workout.
-Eating most of my carbs (all simple carbs) Post-Workout
-Limiting carbs after lunch (considering adding carb source to 2:30 snack)
-Obviously, not exactly the same foods everyday...but more or less the same

Supps:
Animal Pak
Animal Pump
Tribulus
ZMA
Creatine

Diet:










For Body fat:




What does everyone think?

[jamyjamjr]

your bf looks about 12%.. i need you to write out your diet btw.. i cant do those pics...

[fig]

5:00 AM - Breakfast/Pre-Workout:
Eggs (2 Whole 2 Whites)
Steak (4 oz)
Oats (1 Cup)
Isopure (1/2 Serv)
Banana (1)
V8 Light (1 Serv)
Animal Pak

F-26 / C-100 / P-95
Cals: 1,013

8:00 AM - Post-Workout:
Basmati Rice (3/4 Cup)
Milk 1% (1 Cup)
Monster Mass (1 Serv)

F-11 / C-64 / P-75
Cals: 612

11:00 AM - Lunch:
Chicken (6 oz)
Yam (5 oz)

F-9 / C-39 / P-48
Cals: 567

2:30 PM - Snack:
Tuna (1 Can)
Peanuts (1 oz)

F-15 / C-6 / P-32
Cals: 286

6:00 PM - Dinner:
Steak (8 oz)
Green Beans (1 Cup)

F-18 / C-6 / P-68
Cals: 484

8:00 PM - Before Bed:
Isopure (1 Serv)
Milk 1% (1 Cup)

F-3 / C-12 / P-58
Cals: 312

Totals:
F: 84
C: 227
P: 379

Cals: 3,276

[sizerp]

Here, I have a diet that's similar to yours in total macros, except layed out better. I used to eat this when I was around your weight.

Meal 1:
1 whole eggs
4 egg whites
1 scoop whey
1C oats
11g fish oil
44/54/17

Meal 2:
6.7 oz chicken breast
1/4C quinoa
1/2C black beans
1-3C veggies
1/2oz almonds
6g fish oil
42/55/18

Meal 3:
6.7 oz chicken breast
1/4C quinoa
1/2C black beans
1-3C veggies
1/2oz almonds
6g fish oil
42/55/18

Meal 4:
1C tuna
1tbs mayo
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/20

Meal 5:
6.7oz lean ground beef
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/17

Meal 6:
6.7oz lean ground beef
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/17

Actual totals:
248g pro. (~30%)/ 329g carb. (~40%)/ 107g fat (~30%)
992 cal/ 1316 cal/ 963 cal
3271kcal.

[fig]

Thanks sizerp. Why do you say laid out better? Because the food is more evenly distributed throughout the day?

[sizerp]

Thanks sizerp. Why do you say laid out better? Because the food is more evenly distributed throughout the day?

Yes, correct. You will also notice, it's gluten, dairy, and soy free with minimal shakage. Only 1 scoop of whey in the morning. You could add a PWO shake in there though, if you're bulking. Then eat the next scheduled meal 30-60 minutes later.

Oh I forgot to mention the importance of the EFA's. Fish oil is in every meal. You could however, replace some of the almonds and fish oil with some EVOO. Just a thought.

[sizerp]

An additional tip to make the whole process easier is:

I cook my food in bulk. (Except breakfast because it's usually finished cooking within 5 minutes).

Depending on the diet and choice of carbs I'll throw on a pot and either boil sweet potatoes, quinoa, lentils, etc... in a huge huge amount. 2 weeks worth roughly.

I always rinse my canned black beans of sodium before re-heating them on the stove, as well.

Remember quinoa + black beans, and brown rice + BB form complete proteins when combined, so you're getting a decent amount of extra protein if you're utilizing those carbs.

Then. I cook 20-30 chicken breasts, London broil, and ground beef burgers.

I portion out what I need for those 2 weeks into GladWare containers. So inside each container goes my protein, carbs, and steamed or cooked veggies.

Finally, after it has been portioned or rationed, I place about 4 days worth of food in the fridge, and the rest goes straight into the freezer.

Every 3-4 days I pull out my rations for the next few days and let it thaw before I place it in the fridge again.

*Note: Every two weeks I change my diet up a bit... and re-calculate my macros according to what needs to be done. This has served me well. It reduces time spent in the kitchen, and clean up is easy with the GladWare.

GL, mate.

[Tjohn6231]

An additional tip to make the whole process easier is:

I cook my food in bulk. (Except breakfast because it's usually finished cooking within 5 minutes).

Depending on the diet and choice of carbs I'll throw on a pot and either boil sweet potatoes, quinoa, lentils, etc... in a huge huge amount. 2 weeks worth roughly.

I always rinse my canned black beans of sodium before re-heating them on the stove, as well.

Remember quinoa + black beans, and brown rice + BB form complete proteins when combined, so you're getting a decent amount of extra protein if you're utilizing those carbs.

Then. I cook 20-30 chicken breasts, London broil, and ground beef burgers.

I portion out what I need for those 2 weeks into GladWare containers. So inside each container goes my protein, carbs, and steamed or cooked veggies.

Finally, after it has been portioned or rationed, I place about 4 days worth of food in the fridge, and the rest goes straight into the freezer.

Every 3-4 days I pull out my rations for the next few days and let it thaw before I place it in the fridge again.

*Note: Every two weeks I change my diet up a bit... and re-calculate my macros according to what needs to be done. This has served me well. It reduces time spent in the kitchen, and clean up is easy with the GladWare.

GL, mate.

Thats a great tip. Ive only been cooking enough for 3 days each time.

[sizerp]

Thats a great tip. Ive only been cooking enough for 3 days each time.

Thanks. It is quite a lot of cooking. However, if you freeze what isn't going to be eaten right away, it is well worth it.

I've found that marinating chicken or beef for up to 24 hours really helps with the un-freezing process.

I know some people argue that the nutritional values of food decrease after being frozen, but in my opinion it's negligible.

[fig]

OK so this did not work. After about 3/4 of breakfast, I gagged and decided it was better to stop than upchuck. Then, I almost lost my breakfast again working out. If it was leg day, I would have lost it for sure.

I'm going to cut the steak in half and maybe get rid of the egg yolks. I'm going to add to the 2:30 snack. Think I'm going to try some Quinoa too.

[sizerp]

OK so this did not work. After about 3/4 of breakfast, I gagged and decided it was better to stop than upchuck. Then, I almost lost my breakfast again working out. If it was leg day, I would have lost it for sure.

I'm going to cut the steak in half and maybe get rid of the egg yolks. I'm going to add to the 2:30 snack. Think I'm going to try some Quinoa too.

Should wait around 1.5 hours after eating to workout, IMO.

Also, sometimes if I am not too hungry in the morning I just drink my oats.

[fig]

Right now I have an hour in between and I don't think I'm going to increase that. as I'm up at 4:30 as it is. I actually felt like I was going to puke all day. I'll let you know how today goes.

[darkcrayz]

fig. that schedule of your meals is that an excel sheet or a diet program you found? if its a program can you send the link?

[fig]

fig. that schedule of your meals is that an excel sheet or a diet program you found? if its a program can you send the link?

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