Help with diet, any advice would be great

[hfbd]

Goals: I want to gain/bulk as much weight as I can with dropping my BF down quite a bit.
Would like help/guidance in improving this diet to make it better in any way possible.

Stats:
Age: 29
Height: 5'8"
Weight: 145lbs naked
BF: 12.5%
Type: hardgainer
BMR of 1635.75
1635.75 x 1.725 = 2822 total daily calorie needs

Suppliments:
6 Fish oil per day taking 1 before meals
Multivitamin in the morning
1000mg Vit C per day taking
BCAA's while working out
No Xplode before workout

Diet: (eating Veggies throughout the day from veggie platter)
10am Meal 1 - 5 egg whites (cal 75, pro20), Oats 40g (cal150 carb25 pro6 fat2), TOTALS - Cal 225, carbs 25 pro 26, Fat 2

12pm Meal 2 - 175g chicken (cal289, pro54, fat5), 50g Uncooked Brown Rice (cal185, carb40, pro4, fat 1.4), TOTALS - Cal 474, carbs 40, pro 58, fat 6.4

2pm Meal 3 - Tuna 1 tin (cal 145, pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11), 1 slice whole wheat bread (cal70, carb13, pro3, fat1), TOTALS - Cal 315, carbs 13, pro 34, fat 13

3pm WORKOUT

4pm PWO - 2 scoop 100% whey (cal224, carb5, pro46, fat3), 80g Dextrose (cal300 carbs80), 1 Tblsp Flaxseed Oil (cal130 fat14g), TOTALS – Cal 654, carbs 85, pro 46, fat 17

5pm Meal 4 -PPWO - 175g chicken (cal289 pro54 fat5), 50g Uncooked Brown Rice (cal185, carb40, pro4, fat 1.4), TOTALS – cal 474, carbs 40, pro58, fat 6.4

7pm Meal 5 - 200g lean beef (cal328 pro51 fat12) 25g Uncooked Brown Rice (cal92.5, carb20, pro1.9, fat 0.7) TOTALS – cal 420, carbs 20, pro 53, fat 13

9pm Meal 6 - Tuna 1 tin (cal145, pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11) TOTALS – cal 245 carbs 0 pro 31 fat 12

11pm Meal 7 - Before Bed – Lean beef 200g (cal328 pro51 fat12), 1 Tbsp Flaxseed Oil (cal130 fat14g), TOTALS cal 458 carbs 0 pro 51 fat 26

DAILY TOTAL Cal 3265 Carbs 223 Pro 357 Fat 96

[POPS]

Goals: I want to gain/bulk as much weight as I can with dropping my BF down quite a bit.
Would like help/guidance in improving this diet to make it better in any way possible.

Stats:
Age: 29
Height: 5'8"
Weight: 145lbs naked
BF: 12.5%
Type: hardgainer
BMR of 1635.75
1635.75 x 1.725 = 2822 total daily calorie needs

Suppliments:
6 Fish oil per day taking 1 before meals
Multivitamin in the morning
1000mg Vit C per day taking
BCAA's while working out

Diet: (eating Veggies throughout the day from veggie platter)
10am Meal 1 - 5 egg whites (cal 75, pro20), Oats 40g (cal150 carb25 pro6 fat2), TOTALS - Cal 225, carbs 25 pro 26, Fat 2

12pm Meal 2 - 175g chicken (cal289, pro54, fat5), 50g Uncooked Brown Rice (cal185, carb40, pro4, fat 1.4), TOTALS - Cal 474, carbs 40, pro 58, fat 6.4

2pm Meal 3 - Tuna 1 tin (cal 145, pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11), 1 slice whole wheat bread (cal70, carb13, pro3, fat1), TOTALS - Cal 315, carbs 13, pro 34, fat 13

3pm WORKOUT

4pm PWO - 2 scoop 100% whey (cal224, carb5, pro46, fat3), 80g Dextrose (cal300 carbs80), 1 Tblsp Flaxseed Oil (cal130 fat14g), TOTALS – Cal 654, carbs 85, pro 46, fat 17

5pm Meal 4 -PPWO - 175g chicken (cal289 pro54 fat5), 50g Uncooked Brown Rice (cal185, carb40, pro4, fat 1.4), TOTALS – cal 474, carbs 40, pro58, fat 6.4

7pm Meal 5 - 200g lean beef (cal328 pro51 fat12) 25g Uncooked Brown Rice (cal92.5, carb20, pro1.9, fat 0.7) TOTALS – cal 420, carbs 20, pro 53, fat 13

9pm Meal 6 - Tuna 1 tin (cal145, pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11) TOTALS – cal 245 carbs 0 pro 31 fat 12

11pm Meal 7 - Before Bed – Lean beef 200g (cal328 pro51 fat12), 1 Tbsp Flaxseed Oil (cal130 fat14g), TOTALS cal 458 carbs 0 pro 51 fat 26

DAILY TOTAL Cal 3265 Carbs 223 Pro 357 Fat 96

Actually this looks pretty good. First, I would have the pwo shake immediately after you train and not wait an hour. Also, drop the dextrose. No need for the extra sugar......jmo.....

[mg1228]

Actually this looks pretty good. First, I would have the pwo shake immediately after you train and not wait an hour. Also, drop the dextrose. No need for the extra sugar......jmo.....

i think he is actually working out for that hour between 3 and 4

[hfbd]

I keep my workouts to a hour long. Which makes my timing good for PWO.

[Damienm05]

Goals: I want to gain/bulk as much weight as I can with dropping my BF down quite a bit.
Would like help/guidance in improving this diet to make it better in any way possible.

Stats:
Age: 29
Height: 5'8"
Weight: 145lbs naked
BF: 12.5%
Type: hardgainer
BMR of 1635.75
1635.75 x 1.725 = 2822 total daily calorie needs

Suppliments:
6 Fish oil per day taking 1 before meals
Multivitamin in the morning
1000mg Vit C per day taking
BCAA's while working out

Diet: (eating Veggies throughout the day from veggie platter)
10am Meal 1 - 5 egg whites (cal 75, pro20), Oats 40g (cal150 carb25 pro6 fat2), TOTALS - Cal 225, carbs 25 pro 26, Fat 2

Add 2 whole eggs.

12pm Meal 2 - 175g chicken (cal289, pro54, fat5), 50g Uncooked Brown Rice (cal185, carb40, pro4, fat 1.4), TOTALS - Cal 474, carbs 40, pro 58, fat 6.4\

You don't need carbs in this meal.

2pm Meal 3 - Tuna 1 tin (cal 145, pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11), 1 slice whole wheat bread (cal70, carb13, pro3, fat1), TOTALS - Cal 315, carbs 13, pro 34, fat 13

Have 2 slices. Make sure this isn't an enriched wheat bread. Ezekiel or Swedish grain is an ideal bread choice. Also, the mayo won't kill you but I'd use some EVOO and lemon juice/herbs or fat free italian dressing - make those cals go further, get in a healthy habit.

3pm WORKOUT

4pm PWO - 2 scoop 100% whey (cal224, carb5, pro46, fat3), 80g Dextrose (cal300 carbs80), 1 Tblsp Flaxseed Oil (cal130 fat14g), TOTALS – Cal 654, carbs 85, pro 46, fat 17

Cut the dextrose, you don't need it. Have the pro/fat shake only.

5pm Meal 4 -PPWO - 175g chicken (cal289 pro54 fat5), 50g Uncooked Brown Rice (cal185, carb40, pro4, fat 1.4), TOTALS – cal 474, carbs 40, pro58, fat 6.4
Good meal. Let that be the last of your carbs for the day.

7pm Meal 5 - 200g lean beef (cal328 pro51 fat12) 25g Uncooked Brown Rice (cal92.5, carb20, pro1.9, fat 0.7) TOTALS – cal 420, carbs 20, pro 53, fat 13 I know you've cut the serving in 1/2 but no brown rice here. Have a tbspn. of flax-seed oil or just a serving of EFA capsules. Add some fibrous veggies if you want more food.

9pm Meal 6 - Tuna 1 tin (cal145, pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11) TOTALS – cal 245 carbs 0 pro 31 fat 12
I'd not eat tuna twice per day, considering the mercury content can definitely add up. Again I'd look to avoid the mayo regardless but you have the right idea for a 9PM meal

11pm Meal 7 - Before Bed – Lean beef 200g (cal328 pro51 fat12), 1 Tbsp Flaxseed Oil (cal130 fat14g), TOTALS cal 458 carbs 0 pro 51 fat 26
Good.

DAILY TOTAL Cal 3265 Carbs 223 Pro 357 Fat 96

Look for the bold, it's almost an ideal diet based on your goals.

[hfbd]

K I will re-adjust my diet. But I cannot eat that much for meal 1.. I have a tuff time as of right now finishing all 5 egg whites and 40g oatmeal, I am not a morning eater.. any other suggestions?
how about 4 egg whites and 1 whole egg with 40g oatmeal

[hfbd]

I have re-adjusting everything that you have said.
My cal and carbs seem a bit to low now or will all this work?....

Diet: (eating Veggies throughout the day from veggie platter)
10am Meal 1 - 5 egg whites (cal 75, pro20), 1 whole egg (cal 63, pro5),Oats 40g (cal150 carb25 pro6 fat2), TOTALS - Cal 288, carbs 25 pro 31, Fat 2

12pm Meal 2 - 175g chicken (cal289, pro54, fat5), TOTALS - Cal 289, carbs 0, pro 54, fat 5

2pm Meal 3 - Tuna 1 tin (cal 145, pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11), 2 slice whole wheat bread (cal140, carb26, pro6, fat2), TOTALS - Cal 385, carbs 26, pro 6, fat 14

3pm WORKOUT

4pm PWO - 2 scoop 100% whey (cal224, carb5, pro46, fat3), 1 Tblsp Flaxseed Oil (cal130 fat14g), TOTALS – Cal 354, carbs 5, pro 46, fat 17

5pm Meal 4 -PPWO - 175g chicken (cal289 pro54 fat5), 50g Uncooked Brown Rice (cal185, carb40, pro4, fat 1.4), TOTALS – cal 474, carbs 40, pro58, fat 6.4

7pm Meal 5 - 200g lean beef (cal328 pro51 fat12), 1 Tblsp Flaxseed Oil (cal130 fat14g), TOTALS – cal 458, carbs 0, pro 51, fat 26

9pm Meal 6 - Tuna 1 tin (cal145, pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11) TOTALS – cal 245 carbs 0 pro 31 fat 12

11pm Meal 7 - Before Bed – Lean beef 200g (cal328 pro51 fat12), 1 Tbsp Flaxseed Oil (cal130 fat14g), TOTALS cal 458 carbs 0 pro 51 fat 26

DAILY TOTAL Cal 2951 Carbs 96 Pro 328 Fat 108

[Twist]

I actually disagree and think you should have left all the carbs in but replaced them with sweet potato and other better carb sources that are not processed.

no offense but you are skinny fat. we need to put some muscle on you and that is done with carbs. Make sure you are getting plenty of rest as you probably overtrain and will benefit from intense short workouts and lot's of rest in between your workout days. I would do 1 on 1 off repeat.

also you might want to drop the caffeine and see if that helps. I bet it will. caffeine effects the body in many negative ways, especially for weight gain.

[Damienm05]

I actually disagree and think you should have left all the carbs in but replaced them with sweet potato and other better carb sources that are not processed.

no offense but you are skinny fat. we need to put some muscle on you and that is done with carbs. Make sure you are getting plenty of rest as you probably overtrain and will benefit from intense short workouts and lot's of rest in between your workout days. I would do 1 on 1 off repeat.

also you might want to drop the caffeine and see if that helps. I bet it will. caffeine effects the body in many negative ways, especially for weight gain.

Regardless of total carbs - sweet potatoes for brown rice swap would exponentially improve this diet. And at least for my own taste buds, make it more enjoyable too. Once going that route, I'd do a different pre-workout meal as well.

As for not being able to eat in the AM, I have a suggestion. I've recently started having an all-organic ezekiel flax/multi-grain cereal in the AM, as opposed to my typical oats. A 1/2 cup serving goes down a lot easier than the oats imo, while packing 40g of quality carbohydrates and it's quite delicious with just water and splenda. Plus, you get some EFAs and a ton of fiber.

[Twist]

Regardless of total carbs - sweet potatoes for brown rice swap would exponentially improve this diet. And at least for my own taste buds, make it more enjoyable too. Once going that route, I'd do a different pre-workout meal as well.

As for not being able to eat in the AM, I have a suggestion. I've recently started having an all-organic ezekiel flax/multi-grain cereal in the AM, as opposed to my typical oats. A 1/2 cup serving goes down a lot easier than the oats imo, while packing 40g of quality carbohydrates and it's quite delicious with just water and splenda. Plus, you get some EFAs and a ton of fiber.

where is your protein in that D?

[hfbd]

I actually disagree and think you should have left all the carbs in but replaced them with sweet potato and other better carb sources that are not processed.

no offense but you are skinny fat. we need to put some muscle on you and that is done with carbs. Make sure you are getting plenty of rest as you probably overtrain and will benefit from intense short workouts and lot's of rest in between your workout days. I would do 1 on 1 off repeat.

also you might want to drop the caffeine and see if that helps. I bet it will. caffeine effects the body in many negative ways, especially for weight gain.

Yeah that is what I currently do.. hour workout, 1 on 1 off and rest well.
Caffeine? I dont recall taking any caffeine
So what all should I fix in my diet? lol. I hate sweet patatoes.. yukk lol

[hfbd]

anyone else have any input for me for this diet?

[Twist]

I will help but I can't read it with all the color modifications. It makes the screen all messed up when I try to quote it. drop the noxplode also.
Good job with the diet. In the original diet, almost all I would do is:
meal 1
add 2 whole eggs

drop the dextrose pwo and do oats.

I don't think 1 tin of tuna is 31g protein, more like 16, up that or eat something else.

meal 5
drop the rice and replace with veggies, and a lot of them

try to add 50g of lean beef or more before your workout at some time in the am (with breakfast is best IMO)

once again great job with the diet.

[hfbd]

I will help but I can't read it with all the color modifications. It makes the screen all messed up when I try to quote it. drop the noxplode also.
Good job with the diet. In the original diet, almost all I would do is:
meal 1
add 2 whole eggs

drop the dextrose pwo and do oats.

I don't think 1 tin of tuna is 31g protein, more like 16, up that or eat something else.

meal 5
drop the rice and replace with veggies, and a lot of them

try to add 50g of lean beef or more before your workout at some time in the am (with breakfast is best IMO)

once again great job with the diet.

Hey thanks for the input.. here is everything without colors if there is anything else to fix please let me know.. Thank you.
I dont think I can eat anymore then that in meal 1.. I can barely finish that without adding anything else.

Goals: I want to gain/bulk as much weight as I can with dropping my BF down quite a bit.
Would like help/guidance in improving this diet to make it better in any way possible.

Stats:
Age: 29
Height: 5'8"
Weight: 145lbs naked
BF: 12.5%
Type: hardgainer
BMR of 1635.75
1635.75 x 1.725 = 2822 total daily calorie needs

Suppliments:
6 Fish oil per day taking 1 before meals
Multivitamin in the morning
1000mg Vit C per day taking
BCAA's while working out

Diet: (eating Veggies throughout the day from veggie platter)
10am Meal 1 - 5 egg whites (cal 75, pro20), 1 whole egg (cal 63, pro5), Oats 40g (cal150 carb25 pro6 fat2), TOTALS - Cal 288, carbs 25 pro 31, Fat 2

12pm Meal 2 - 175g chicken (cal289, pro54, fat5), 25g Uncooked Brown Rice (cal92, carb20, pro2, fat .7), 50g lean beef (cal82, pro12, fat3), TOTALS - Cal 563, carbs 20, pro 68, fat 9

2pm Meal 3 - Tuna 2 tin (cal 180, pro30 fat6), 1 Tbsp Full fat Mayo (cal100, fat11), 2 slice whole wheat bread (cal140, carb26, pro6, fat2), TOTALS - Cal 420, carbs 26, pro 6, fat 19

3pm WORKOUT

4pm PWO - 2 scoop 100% whey (cal224, carb5, pro46, fat3), 1 Tblsp Flaxseed Oil (cal130 fat14g), Oats 40g (cal150 carb25 pro6 fat2), TOTALS – Cal 504, carbs 30, pro 52, fat 19

5pm Meal 4 -PPWO - 175g chicken (cal289 pro54 fat5), 50g Uncooked Brown Rice (cal185, carb40, pro4, fat 1.4), TOTALS – cal 474, carbs 40, pro58, fat 6.4

7pm Meal 5 - 200g lean beef (cal328 pro51 fat12), lots of veggies (cal92.5, carb20, pro1.9, fat 0.7) TOTALS – cal 420, carbs 20, pro 53, fat 13

9pm Meal 6 - Tuna 2 tin (cal180, pro30, fat6), 1 Tbsp Full fat Mayo (cal100, fat11) TOTALS – cal 245 carbs 0 pro 31 fat 17

11pm Meal 7 - Before Bed – Lean beef 200g (cal328 pro51 fat12), 1 Tbsp Flaxseed Oil (cal130 fat14g), TOTALS cal 458 carbs 0 pro 51 fat 26

DAILY TOTAL Cal 3382 Carbs 161 Pro 350 Fat 111

[Twist]

good job

[hfbd]

good job

Thanks bro.. Im taking that as this diet is all good to go then.

[Twist]

yea bro it looks good. just make sure you are getting your fats in, especially the fish oils. Also if you wanted, I like to try not have many processed food in my diet. But it looks good and you should do well. hope your workouts and rest is all good. please keep me updated

[collar]

The guys here are helping which is good, so I wont but in.

I will just tell you your protein calculation for your breast chicken is incorrect.

If it is breast chicken that is, which I am assuming it is since the fats are so low for that meal.

54g pro for 175g chicken breast is incorrect.

[collar]

Also another thing sorry had to but in hehe..

Your fats should come from fish oil or almonds/brazillian/walnuts or olive oil.

But mainly fish oil would be good, I would get rid of the mayo.

[mrdude]

Hey thanks for the input.. here is everything without colors if there is anything else to fix please let me know.. Thank you.
I dont think I can eat anymore then that in meal 1.. I can barely finish that without adding anything else.

Goals: I want to gain/bulk as much weight as I can with dropping my BF down quite a bit.
Would like help/guidance in improving this diet to make it better in any way possible.

Stats:
Age: 29
Height: 5'8"
Weight: 145lbs naked
BF: 12.5%
Type: hardgainer
BMR of 1635.75
1635.75 x 1.725 = 2822 total daily calorie needs

Suppliments:
6 Fish oil per day taking 1 before meals
Multivitamin in the morning
1000mg Vit C per day taking
BCAA's while working out

Diet: (eating Veggies throughout the day from veggie platter)
10am Meal 1 - 5 egg whites (cal 75, pro20), 1 whole egg (cal 63, pro5), Oats 40g (cal150 carb25 pro6 fat2), TOTALS - Cal 288, carbs 25 pro 31, Fat 2

12pm Meal 2 - 175g chicken (cal289, pro54, fat5), 25g Uncooked Brown Rice (cal92, carb20, pro2, fat .7), 50g lean beef (cal82, pro12, fat3), TOTALS - Cal 563, carbs 20, pro 68, fat 9

2pm Meal 3 - Tuna 2 tin (cal 180, pro30 fat6), 1 Tbsp Full fat Mayo (cal100, fat11), 2 slice whole wheat bread (cal140, carb26, pro6, fat2), TOTALS - Cal 420, carbs 26, pro 6, fat 19

3pm WORKOUT

4pm PWO - 2 scoop 100% whey (cal224, carb5, pro46, fat3), 1 Tblsp Flaxseed Oil (cal130 fat14g), Oats 40g (cal150 carb25 pro6 fat2), TOTALS – Cal 504, carbs 30, pro 52, fat 19

5pm Meal 4 -PPWO - 175g chicken (cal289 pro54 fat5), 50g Uncooked Brown Rice (cal185, carb40, pro4, fat 1.4), TOTALS – cal 474, carbs 40, pro58, fat 6.4

7pm Meal 5 - 200g lean beef (cal328 pro51 fat12), lots of veggies (cal92.5, carb20, pro1.9, fat 0.7) TOTALS – cal 420, carbs 20, pro 53, fat 13

9pm Meal 6 - Tuna 2 tin (cal180, pro30, fat6), 1 Tbsp Full fat Mayo (cal100, fat11) TOTALS – cal 245 carbs 0 pro 31 fat 17

11pm Meal 7 - Before Bed – Lean beef 200g (cal328 pro51 fat12), 1 Tbsp Flaxseed Oil (cal130 fat14g), TOTALS cal 458 carbs 0 pro 51 fat 26

DAILY TOTAL Cal 3382 Carbs 161 Pro 350 Fat 111

Hey isn´t is hard to chew uncooked rice?
Why do you have flaxseed oil for PWO? And more proteins than carbs? I have read that you should have more carbs than proteins after a workout. Some even write that for PWO it should be pro/carb 1/4.

[Damienm05]

where is your protein in that D?

I eat it w/ 10 egg whites on the side of course!

[mrdude]

Also another thing sorry had to but in hehe..

Your fats should come from fish oil or almonds/brazillian/walnuts or olive oil.

But mainly fish oil would be good, I would get rid of the mayo.

He could have some mayo if he´s bulking but I agree. It´s better and healthier to have like olive oil.

[hfbd]

Also another thing sorry had to but in hehe..

Your fats should come from fish oil or almonds/brazillian/walnuts or olive oil.

But mainly fish oil would be good, I would get rid of the mayo.

Mayo is what makes the Tuna taste half decent.

[hfbd]

Hey isn´t is hard to chew uncooked rice?
Why do you have flaxseed oil for PWO? And more proteins than carbs? I have read that you should have more carbs than proteins after a workout. Some even write that for PWO it should be pro/carb 1/4.

LoL.. thats what I measure uncooked and then I cook that and eat it. I always thought Protein was the most important for PWO. thats were when its necessary to get all soaked up,

[hfbd]

The guys here are helping which is good, so I wont but in.

I will just tell you your protein calculation for your breast chicken is incorrect.

If it is breast chicken that is, which I am assuming it is since the fats are so low for that meal.

54g pro for 175g chicken breast is incorrect.

no that is correct what I have

175g chicken breast skinless.
Nutrition Facts
Amount Per Serving
Calories 286.3
Calories from Fat 55.9

Fat 6.2 g 10 %
Saturated Fat 1.8 g 9 %
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 2.2 g
Cholesterol 147.5 mg 49 %
Sodium 693.4 mg 29 %
Potassium 444.4 mg 13 %
Carbohydrate 0.0 g 0 %
Dietary Fiber 0.0 g 0 %
Protein 53.8 g 108 %
Alcohol 0.0 g

[collar]

200g breast chicken gives you Protein 46.2 g somewhere around there.

but anyway no biggy, if your packaging says that, I guess thats whats in it.

[mrdude]

LoL.. thats what I measure uncooked and then I cook that and eat it. I always thought Protein was the most important for PWO. thats were when its necessary to get all soaked up,

LOL yeah that makes sense. One guy at my job said that his rice was a little hard when we had lunch break. I told him that maybe he forgot to boil it.
Yeah protein is important after work out but I have heard that you should have at least twice as much carbs than protein and very little or no fat.

[EZ E]

I just cook 3 cups dry rice at a time and then measure it cooked from there.

hd_cfl start your own thread with the diet you have worked out and people will help.