19 years old - 4200 calorie diet

[YoungGunsNY]

Age: 19
Height: 6'0
Weight: 208lb.
BMR: 2147
TDEE: 3704
BF% - guess14-16% ..pics follow

Goal: LEAN MASS GAIN

*realistically - when I cook my veggies - I cook a lot at one shot with about 4 tbsp. of olive oil total while the veggies break down to 4 portions of 2 cups each - so I estimated 1tbsp olive oil/2 cups
*also, i add about 1 tbsp. of olive oil to 8 cups of whole wheat pasta..so I didn't feel the need to add that..

cal/pro/carb/fat
meal 1(7:30) *can change this to 7:00 if necessary..
ON whey protein shake 240/48/6/2

meal 2(9:00) w/Vitakic multi-viatmin
7 egg whites 120/28/0/0 [w/hot sauce]
1 whole egg 70/6/1/4
1/2 cup oats 150/5/27/3 [w/cinnamon & banana]
1 banana 121/1/31/0
total: 461/40/59/7

meal 3(12:15) [b/c of class schedule]
8oz. grilled chicken 240/48/0/3
2cups whole wheat pasta 180/7/41/2
2cups broccoli 50/4/8/0 [cooked in olive oil]
1tbsp. olive oil 120/0/0/14
total: 590/59/49/19

meal 4(2:30) [b/c of class schedule]
8oz. grilled chicken 240/48/0/3
2cups mixed veggies 75/6/12/0 [cooked in olive oil]
1tbsp. olive oil 120/0/0/14
total: 435/54/12/17

In between meals, I'll have a large turbo iced coffee from dunkin donuts 120/0/14/7

meal 5(4:30) [b/c of class schedule]
2cans tuna 320/56/0/12
2tbsp. light mayo 100/0/4/9
1cup sweet potato 180/4/41/0 [w/cinnamon & light butter, also is this the correct macro? -online source]
2tbsp. light butter 100/0/0/10
total: 700/60/45/31

meal 6(6:45) *how long after should i wait to workout..this is my pre-workout meal
9oz. shell steak 630/72/0/36 [correct macro? -online source & realistically - the weight of the steak as I buy it is how I eat it]
1&1/2 cups sweet potato 270/6/61/0 [w/cinnamon & light butter]
3tbsp. light butter 150/0/0/15
total: 1050/78/61/51

WORKOUT 7:30-8:30pm

meal 7(9:00)
PWO ON whey protein shake 240/48/6/2 w/5000mg l-glutamine
*thinking about adding dextrose or maltodextrin or both .. necessary or should i save my money?

meal 8(11:00)
STUMPED.. previously thought of turkey as protein source but no stores around me carry fresh turkey breast

meal 9(1:00)
casein protein shake 260/48/14/2
2tbsp. natural peanut butter 200/7/6/17
total: 460/55/20/19

total: [without meal 8] 4296/442/272/155
ratio = roughly 50:30:20

made the title before editing the diet further .. but I believe my food sources are good & rich in the nutrients.. just feel like I'm getting too many calories/protein..
any1 please criticize - thanks in advance
and what should I do for non-workout days?

[YoungGunsNY]

for BF estimates - here are pics:

[YoungGunsNY]

surprised no1 answered yet..

[Big_dean]

non work out days should be the same as work out days, just because your not working out that day you should not change what your are eating

i would say 1h:30min is a good time to eat before a workout

[gbrice75]

non work out days should be the same as work out days, just because your not working out that day you should not change what your are eating

i would say 1h:30min is a good time to eat before a workout

Not quite. No need for a whey shake on your non w/o days. Also, your calories should be adjusted as well. What I see alot of people doing is increasing calories on non-workout days when cutting (you would think the opposite, but there's a reason for this), and decreasing on non-workout days when bulking. This is to keep the body from adjusting.

If you're doing cardio on your non-workout days, you may want to just eat at maintenance.

[YoungGunsNY]

thanks for the responses - but I figured I should lower my carbs on the days I'm not working out since I would not be using up as many of them. Haven't done any cardio in a while, my cardio is handball when it's nice out, which it hasn't been lately. Also, should I substitute a meal for the PWO shake? I'm usually starving by the time I eat every meal, I guess my body got adjusted to eating at these times everyday. Also, what should I do for my 8th meal, and what should I add in the dextrose and/or the maltodextrin to my PWO? Thanks.

[mrdude]

thanks for the responses - but I figured I should lower my carbs on the days I'm not working out since I would not be using up as many of them. Haven't done any cardio in a while, my cardio is handball when it's nice out, which it hasn't been lately. Also, should I substitute a meal for the PWO shake? I'm usually starving by the time I eat every meal, I guess my body got adjusted to eating at these times everyday. Also, what should I do for my 8th meal, and what should I add in the dextrose and/or the maltodextrin to my PWO? Thanks.

I hope you get more answers. I haven´t been here much lately. I don´t write much but i have read for a few years on this and other forums. I have read for a few years on different forums that you should have at least twice as many carbs than protein after a work out but a guy here write that it can be counterproductive to have carbs with your protein shake. I don´t know if it´s only if you are like carb sensitive. I don´t get fat from carbs and I have eaten a lot of carbs my whole life and never gotten fat from carbs. I read on the bodybuilding site that "A study shows that the inclusion of carbohydrate in post-workout shake does not increase protein synthesis."

[YoungGunsNY]

I have read for a few years on different forums that you should have at least twice as many carbs than protein after a work out but a guy here write that it can be counterproductive to have carbs with your protein shake.

yeah, on this site i also read that the ratio of carb : pro should be 2:1, and that the carbs channel the protein to the muscle quicker.. i was just looking to get some more opinions here..

[mrdude]

yeah, on this site i also read that the ratio of carb : pro should be 2:1, and that the carbs channel the protein to the muscle quicker.. i was just looking to get some more opinions here..

Yeah I have read that for a few years and on one bodybuilding forum that it should be carb pro ratio 4:1.
I eat rice sometimes but one guy wrote here a while ago that rice is like poison and one guy wrote that fruits are like poison.
I know that many guy are drinking diet cokes or some food with less sugar and more artificial sweeteners but I have heard that the artificial sweeteners are worse for you than sugar. They are more harmful for your body and I read on one site that a study showed that some that drank drinks with artificial sweeteners got fatter.

[wakatak87]

Well...you already saw my opinion in your other thread, wayyy to much protein. Remember that link I showed u where the guy with similar stats as you was eating less protein than you, and the mods (professionals) told him to reduce it to 300? I think that's worth thinking about. 442grams is just not good bro...ask a doctor!

[YoungGunsNY]

I know 442g protein is a lot - but following the guidelines of 2g protein/lb. bodyweight - I am currently 211lb. and x2 = 422g protein, so I am exceeding that only by 20g.

[gbrice75]

I know 442g protein is a lot - but following the guidelines of 2g protein/lb. bodyweight - I am currently 211lb. and x2 = 422g protein, so I am exceeding that only by 20g.

Your understanding on this is off just a bit. Firstly, it's typically 1-1.5g - 2 is getting a bit excessive although I know there are plenty of people who do it.

The bigger issue is that it's 1-1.5g/lb of LEAN bodyweight, not TOTAL bodyweight. So, you need to know your bodyfat %, figure out how many lbs. that actually is, subtract from your total to find your lean bodyweight, and base protein intake on that number. example:

if you're 200 lbs @ 10% bodyfat, your LBM is about 180lbs. If you plan to eat 1.5g protein/lb. of lean bodyweight, you would need 270g. Even at 2g/lb, that's still only 360, much less than your 422. Again, I don't know your weight and this is based on 200lbs, so you need to plug in the numbers for yourself. Good luck, hope this helps!

[mrdude]

Your understanding on this is off just a bit. Firstly, it's typically 1-1.5g - 2 is getting a bit excessive although I know there are plenty of people who do it.

The bigger issue is that it's 1-1.5g/lb of LEAN bodyweight, not TOTAL bodyweight. So, you need to know your bodyfat %, figure out how many lbs. that actually is, subtract from your total to find your lean bodyweight, and base protein intake on that number. example:

if you're 200 lbs @ 10% bodyfat, your LBM is about 180lbs. If you plan to eat 1.5g protein/lb. of lean bodyweight, you would need 270g. Even at 2g/lb, that's still only 360, much less than your 422. Again, I don't know your weight and this is based on 200lbs, so you need to plug in the numbers for yourself. Good luck, hope this helps!

Yeah. He should check how many proteins he should have in the diet and then like remove one can of tuna.