Is my diet ok???

[boxa06]

Hey guys thought I'd post my diet and see what input I could get. My goal is a lean bulk.

Stats are
24yo
181lbs
5'10
12%bf

Meal 1 8.30am
3 eggs plus 3 whites
90g oats
5g glutamine
Multi vit
Vit C
P45 c65 f17 cals 593

Meal 2 10.45am
50g whey and 50g blended oats
5g creatine
P42 c30 f0 cals 288

Meal 3 1pm
2 wheat rolls with turkey or steak
Plus salad
P65 c65 f19 cals 691

Meal 4 3.30pm
200g tuna with
beans or vita wheats(multi grain crisp bread)
P40 c30 f15 cals 415

Meal 5 5.45pm
2 boiled eggs on 2 pieces of rye bread
P20 c30 f12 cals 308

Train at 6.30

Meal 6 7.45pm post workout shake
50g whey
40g Maltidextrin
5g creatine
P40 c40 f0 cals 320

Meal 7 9pm
300-400g chicken breast
200-300g sweet potato
Massive salad
P70 c45 f25 cals

Meal 8 11pm
Carrots or celery dipped in cottage cheese
Calcium casienate shake
5g glutamine
P45 c10 f2 cals 238

Total
protein 367g
carbs 315
Fat 90g
Cals 3538

I have a question.. Is creatine and glutamine counted as protein? I'm curious as they are amino's. I haven't included them into my macros.

Any suggestions would me much appreciated

[gbrice75]

Hey guys thought I'd post my diet and see what input I could get. My goal is a lean bulk.

Stats are
24yo
181lbs
5'10
12%bf

Meal 1 8.30am
3 eggs plus 3 whites
90g oats
5g glutamine
Multi vit
Vit C
P45 c65 f17 cals 593

This is just me, but i'd make it 2 eggs and 4-6 whites. Not a big deal though

Meal 2 10.45am
50g whey and 50g blended oats
5g creatine
P42 c30 f0 cals 288

Drop the whey and go with a whole/real food protein source here.

Meal 3 1pm
2 wheat rolls with turkey or steak
Plus salad
P65 c65 f19 cals 691

Drop the rolls here and go with a better carb source. Brown rice, sweet potato, yam, oats, etc.

Meal 4 3.30pm
200g tuna with
beans or vita wheats(multi grain crisp bread)
P40 c30 f15 cals 415

What kind of beans? I'd stick with beans or another source and drop the vita wheats

Meal 5 5.45pm
2 boiled eggs on 2 pieces of rye bread
P20 c30 f12 cals 308

Not a good meal IMO. Go with a lean protein source - chicken breast, fish, etc. Drop the rye and do a good complex carb here to fuel your workout

Train at 6.30

Meal 6 7.45pm post workout shake
50g whey
40g Maltidextrin
5g creatine
P40 c40 f0 cals 320

I'd add oats to this shake

Meal 7 9pm
300-400g chicken breast
200-300g sweet potato
Massive salad
P70 c45 f25 cals

I'd drop the carbs at this point and do protein/fat meals throughout the rest of the night.

Meal 8 11pm
Carrots or celery dipped in cottage cheese
Calcium casienate shake
5g glutamine
P45 c10 f2 cals 238

Drop the carrots - all sugar. Celery in cottage cheese is ok, but you need some fat in this meal. Add 1-2tbsp of natty PB.

Total
protein 367g
carbs 315
Fat 90g
Cals 3538

I have a question.. Is creatine and glutamine counted as protein? I'm curious as they are amino's. I haven't included them into my macros.

Any suggestions would me much appreciated

Suggestions above in bold. All in all your diet is pretty decent IMO. I just think you could make a few wiser food choices and add/subtract certain macros at certain meals.

[boxa06]

thanks for the advice gbrice75! i understand all of the changes you've made except the oats in the pwo shake.. why oats? i thought multidextrin or sucrose was best for an insulin spike pwo. oats have a med gi and would not raise sugar levels as high or as fast.

[gbrice75]

thanks for the advice gbrice75! i understand all of the changes you've made except the oats in the pwo shake.. why oats? i thought multidextrin or sucrose was best for an insulin spike pwo. oats have a med gi and would not raise sugar levels as high or as fast.

Alot of people seem to have moved on from the high GI insulin spike PWO. I'm not saying it's wrong, it just doesn't seem to be the trend anymore.

Alot if not most people on this board are now doing complex carbs PWO, which is why I suggested the oats. I just mix them dry in my shake, sip, chew, shake, sip, chew, shake, etc. I actually enjoy chewing them up!

[boxa06]

Thanks for the tip and thanks for looking over my diet gbrice75. I've already made changes from meal 1-4 from today and will work on the 2nd half of the day in the next few days. I'll post my edited diet up in a few weeks and it hopefully will look better.

[gbrice75]

Sounds good, l look forward to seeing it!