Advice/Suggestions on my Diet

[pskyle]

Hey guys, starting my bulking diet soon. I will be running this diet for two years, and than decide if I want to get started on some Test Prop. Just wanted to get some advice/suggestions/feedback in case anyone had some good ideas or to inform me of any mistakes. Got all of the facts from http://www.nutritiondata.com. I tried to pinpoint the nutritional information to be as accurate as possible, so forgive me if I was off on a meal and please point it out for me.

Stats: 6'1", 170 lbs, around 10% BF.

Supplements: Whey protein, Multivitamins, Fish oil, Glutamine, USPLabs Prime, FSI Herculin MRF-4.

I am going to be stopping the USPlabs Prime and FSI Herculin in one week, as my stock will be finished in that timeframe. I will not continue taking them either.






DIET
Meal 1

- 5 eggs hard-boiled = 450 calories/30 g of protein/35g of fat/0g of carbs
- 1 cup oatmeal = 375 calories/13g of protein/6g of fat/58g of carbs

Meal 2

- 240 g Tuna = 400 calories/65 g of protein/12g of fat/0g of carbs
- Green veggies (switch to fruit mix EOW)

Meal 3
- Weight gain shake = 570 calories/44g of protein/35g of carbs

Meal 4 PW

- 150g Chicken Breast = 281 calories/50g of protein/7g of fat/1.5g of carbs
- ½ cup of rice = 80 calories/2g of protein/0g of fat/18g of carbs

Meal 5

- PW protein shake = 140 calories/30g of protein/1g of fat/0g of carbs

Workout

Meal 6
- PW protein shake = 140 calories/30g of protein/1g of fat/0g of carbs

Meal 7 PW
- 1 piece Blade steak = 828 calories/64g of protein/61g of fat/0carbs
- 1 potato cooked with skin and salt = 145 calories/3g of protein/0g of fat/34g of carbs

Meal 8
- Weight gain shake = 570 calories/44g of protein/35g carbs

Meal 9
- 1 can of sardines = 191 calories/23g of protein/11g of fat/0g of carbs
- 400g Cottage cheese = 392 calories/44g of protein/16g of fat/12g of carbs

TOTAL= 4562 calories/442g of protein/89g of fat/262g of carbs (Veggies not included)






Now I know that there is a very large amount of protein intake but I've realized that for me in order to gain lean muscle mass I have to take a large amount of it. If anybody has a way around this or any vitamins/supplements to help keep my liver more stronger, I would love to know.

Thanks for any replies,
-PSkyle

[Jahcuree]

More real meals, less reliance on shakes brotha.

[gbrice75]

Hey guys, starting my bulking diet soon. I will be running this diet for two years, and than decide if I want to get started on some Test Prop. Just wanted to get some advice/suggestions/feedback in case anyone had some good ideas or to inform me of any mistakes. Got all of the facts from http://www.nutritiondata.com. I tried to pinpoint the nutritional information to be as accurate as possible, so forgive me if I was off on a meal and please point it out for me.

Stats: 6'1", 170 lbs, around 10% BF.

Supplements: Whey protein, Multivitamins, Fish oil, Glutamine, USPLabs Prime, FSI Herculin MRF-4.

I am going to be stopping the USPlabs Prime and FSI Herculin in one week, as my stock will be finished in that timeframe. I will not continue taking them either.






DIET
Meal 1

- 5 eggs hard-boiled = 450 calories/30 g of protein/35g of fat/0g of carbs

What size are these eggs? If they're regular large eggs, then check your macros. Should be 350 calories, 22.5g fat. You got the protein right - forget fitday or nutrition data and add up your own macros manually - it always works better IMO. You may want to drop this to be 3 whole eggs and 8 whites.

- 1 cup oatmeal = 375 calories/13g of protein/6g of fat/58g of carbs

What kind of oatmeal? Sugar packet oatmeal, or plain whole oats?

Meal 2

- 240 g Tuna = 400 calories/65 g of protein/12g of fat/0g of carbs
- Green veggies (switch to fruit mix EOW)

Add a complex carb here - sweet potato, yam, brown rice, oats, etc

Meal 3
- Weight gain shake = 570 calories/44g of protein/35g of carbs

Drop this crap and eat real food here. Lean protein and complex carb

Meal 4 PW

- 150g Chicken Breast = 281 calories/50g of protein/7g of fat/1.5g of carbs
- ½ cup of rice = 80 calories/2g of protein/0g of fat/18g of carbs

Brown rice? Make it 1 cup

Meal 5

- PW protein shake = 140 calories/30g of protein/1g of fat/0g of carbs

Again, drop this for real food

Workout

Meal 6
- PW protein shake = 140 calories/30g of protein/1g of fat/0g of carbs

Sounds like this is PWO, so a whey shake is acceptable here. Add 1 cup of oats

Meal 7 PW
- 1 piece Blade steak = 828 calories/64g of protein/61g of fat/0carbs
- 1 potato cooked with skin and salt = 145 calories/3g of protein/0g of fat/34g of carbs

Make this a sweet potato. No salt, too much water retention! use cinnamon

Meal 8
- Weight gain shake = 570 calories/44g of protein/35g carbs

Not again!

Meal 9
- 1 can of sardines = 191 calories/23g of protein/11g of fat/0g of carbs
- 400g Cottage cheese = 392 calories/44g of protein/16g of fat/12g of carbs

This is ok if you can hack the sardines

TOTAL= 4562 calories/442g of protein/89g of fat/262g of carbs (Veggies not included)






Now I know that there is a very large amount of protein intake but I've realized that for me in order to gain lean muscle mass I have to take a large amount of it. If anybody has a way around this or any vitamins/supplements to help keep my liver more stronger, I would love to know.

Thanks for any replies,
-PSkyle

Protein is way too high, especially for your weight. Carbs are too low for a bulking diet IMO. Chances are overall carlories are too high - how did you arrive at the idea that you need 4500 calories/day? You're 170lbs. What is your TDEE, have you figured that out yet? If not do so, because it's key.

Anyway, I made some suggestions above in bold for now, but I have a pretty good idea that 4500 calories is too much - 3500 will probably be a better starting point, but we'll see once you find your TDEE. Also, you're relying on shakes WAY too much, you will see no gains with this diet. You need to eat real quality food. Make the changes, repost your diet - but most importantly, find your TDEE!

[pskyle]

More real meals, less reliance on shakes brotha.

Thanks!

Protein is way too high, especially for your weight. Carbs are too low for a bulking diet IMO. Chances are overall carlories are too high - how did you arrive at the idea that you need 4500 calories/day? You're 170lbs. What is your TDEE, have you figured that out yet? If not do so, because it's key.

Anyway, I made some suggestions above in bold for now, but I have a pretty good idea that 4500 calories is too much - 3500 will probably be a better starting point, but we'll see once you find your TDEE. Also, you're relying on shakes WAY too much, you will see no gains with this diet. You need to eat real quality food. Make the changes, repost your diet - but most importantly, find your TDEE!

Thanks a lot for your wealth of knowledge! I will report back soon after I make the suggested changes!

[pskyle]

Ok, first things first: TDEE=2957 calories/day

So I will aim to consume around 3500-4000 calories, or would 3500 calories be just fine?

Here is an updated diet, which will probably get some more changes after I get more feedback




Diet

Meal 1
-3 whole eggs, 8 whites

Eggs are large. I'm sorry I used the searchbar and google, I could not find how to add macros, do you have a link/source that can show me?

-1 cup of plain whole oats (no salt, sugar etc.) = 166 calories/6 g of protein/4 g of fat/32 g of carbs

Meal 2

- 240 g Tuna = 400 calories/65 g of protein/12g of fat/0g of carbs
- Green veggies (switch to fruit mix EOW)

How much of sweet potatoes should I take here? and How should it be prepared?

Meal 3
- 1/2 Salmon Fillet = 356 calories/40 g of protein/21g of fat/0g of carbs
- 1 cup of wholemeal pasta = 130 calories/6g of protein/1.5g of fat/45g of carbs

Meal 4 PW

- 150g Chicken Breast = 281 calories/50g of protein/7g of fat/1.5g of carbs
- 1 cup of brown rice = 218 calories/5g of protein/2g of fat/46g of carbs

Workout

Meal 5
- PW protein shake = 140 calories/30g of protein/1g of fat/0g of carbs
-1 cup of plain whole oats (no salt, sugar etc.) = 166 calories/6 g of protein/4 g of fat/32 g of carbs

Meal 6 PW
- 1 piece Blade steak = 828 calories/64g of protein/61g of fat/0carbs
(Will add sweet potato again, after I find out answer for my adbove question)

Meal 8
- 400g Cottage cheese = 392 calories/44g of protein/16g of fat/12g of carbs

So far: without the sweet potatoes, green veggie mix, and eggs added:

TOTAL= 3077 calories/316g of protein/128.5g of fat/307g of carbs




Is this still too many meals? Still too much protein? I think I might have to cut down a meal, but I will wait to hear what has been replied.

Thanks again for any help, I've been fortunate enough to have some great assistance so far

[gbrice75]

Ok, first things first: TDEE=2957 calories/day

So I will aim to consume around 3500-4000 calories, or would 3500 calories be just fine?

LoL, I was spot on!! 3500 is a perfect starting point. Give it a month and adjust up or down by 100-200 calories if needed. At 4000 and especially you're original 4500, you run the risk of putting on fat quick

Here is an updated diet, which will probably get some more changes after I get more feedback

They always do, mine has been refined 100 times!




Diet

Meal 1
-3 whole eggs, 8 whites

Eggs are large. I'm sorry I used the searchbar and google, I could not find how to add macros, do you have a link/source that can show me?

Look right on the carton - 1 large egg = 6g protein, 4.5g fat, 70 calories. Just add everything up. Egg whites alone are roughly 4g protein, 25 calories per egg white

-1 cup of plain whole oats (no salt, sugar etc.) = 166 calories/6 g of protein/4 g of fat/32 g of carbs

Is this 1 cup DRY measure?

Meal 2

- 240 g Tuna = 400 calories/65 g of protein/12g of fat/0g of carbs
- Green veggies (switch to fruit mix EOW)

I've never seen tuna with that much fat - check macros on this

How much of sweet potatoes should I take here? and How should it be prepared?

Probably about 6oz or so. I like to use the fake 'butter spray' and lots of cinnamon. You can also use a packet of splenda if you want it sweeter

Meal 3
- 1/2 Salmon Fillet = 356 calories/40 g of protein/21g of fat/0g of carbs
- 1 cup of wholemeal pasta = 130 calories/6g of protein/1.5g of fat/45g of carbs

I wouldn't eat the salmon here. It's a high fat fish (albeit good fat) so i'd save it for an evening meal. Go for a lean protein like chicken breast instead. Also, try and get a better carb source - but this isn't terrible.

Meal 4 PW

- 150g Chicken Breast = 281 calories/50g of protein/7g of fat/1.5g of carbs
- 1 cup of brown rice = 218 calories/5g of protein/2g of fat/46g of carbs

Good meal!

Workout

Meal 5
- PW protein shake = 140 calories/30g of protein/1g of fat/0g of carbs
-1 cup of plain whole oats (no salt, sugar etc.) = 166 calories/6 g of protein/4 g of fat/32 g of carbs

Great! Again, need to know about the measure of the oats thoguh

Meal 6 PW
- 1 piece Blade steak = 828 calories/64g of protein/61g of fat/0carbs
(Will add sweet potato again, after I find out answer for my adbove question)

Steak is fine, or you could do the salmon here. I would not do a sweet potato here, i'd keep this a protein/fat meal. Steak or salmon alone is fine. Add some fiberous veggies here - spinach, broccoli, asparagus, califlower, etc. and cook in olive oil

Meal 8
- 400g Cottage cheese = 392 calories/44g of protein/16g of fat/12g of carbs

So far: without the sweet potatoes, green veggie mix, and eggs added:

TOTAL= 3077 calories/316g of protein/128.5g of fat/307g of carbs

So you're close - just try to fit in the changes, you have 500 more calories to 'play with'




Is this still too many meals? Still too much protein? I think I might have to cut down a meal, but I will wait to hear what has been replied.

Never too many meals! You're actually pretty close to a 40/40/20 split, but fat is too high. You need to work on getting that down. Dropping the salmon from that one meal will help, and I think your fat macros are off on the tuna anyway

Thanks again for any help, I've been fortunate enough to have some great assistance so far

You're welcome bro, more changes/suggestions in bold blue above.

[pskyle]

The oats are measured dry.

I will take out the salmon, or maybe switch it up with the steak every week (nice suggestion)

I checked the tuna, turns out it will be only 1 g of fat...not sure what I was looking at when I wrote 12g lol. Thanks for the call out!

Also is it fine to make Meal 3 the same as my pre-workout meal? I was thinking instead of chicken I would put turkey instead, or find a more organic vegetarian meal that would match up to the pre-workout meal...not sure if that is a good idea (Meal 4)

I will add the veggies, potatoes, and eggs to the count soon and take some free time I have today and tomorrow to refine the diet.

I was also thinking of adding a protein shake before workout. I have read many papers that explain why pre-workout protein (immediately before your workouts are more beneficial than after-not to say the post-workout is still staple). I will definitely look for some sources if requested.

Once again thanks for your help and I hope other people who are looking for the similar type of help/diet are reading this

I think I will private msg you my updated plans until I get the final diet plan, than bump the thread up with the final one.

[gbrice75]

The oats are measured dry.

Ok, recheck macros - look on the container. 1 serving (1/2 cup dry) = 5g protein, 2.5g fat, 27g carbs, so you should be at 10g protein, 5g fat, 54g carbs

I will take out the salmon, or maybe switch it up with the steak every week (nice suggestion)

Yep, good idea to switch it up - then you won't get sick of either one so quickly

I checked the tuna, turns out it will be only 1 g of fat...not sure what I was looking at when I wrote 12g lol. Thanks for the call out!

There ya go! Fat lowered already

Also is it fine to make Meal 3 the same as my pre-workout meal? I was thinking instead of chicken I would put turkey instead, or find a more organic vegetarian meal that would match up to the pre-workout meal...not sure if that is a good idea (Meal 4)

If your pre-workout meal is the chicken and brown rice meal, then 100% yes, definitely do it. I'd stay away from the vegetarian meals, leave them for the vegetarians! Keep eating quality lean protein

I will add the veggies, potatoes, and eggs to the count soon and take some free time I have today and tomorrow to refine the diet.

I was also thinking of adding a protein shake before workout. I have read many papers that explain why pre-workout protein (immediately before your workouts are more beneficial than after-not to say the post-workout is still staple). I will definitely look for some sources if requested.

If you switch to a chicken/turkey + brown rice meal for pre-workout, I don't see the need for a shake here. That said, it won't hurt either. As long as you're not relying on it for a meal, you'll be ok. Just make sure it fits within your daily macro total

Once again thanks for your help and I hope other people who are looking for the similar type of help/diet are reading this

I think I will private msg you my updated plans until I get the final diet plan, than bump the thread up with the final one.

You're welcome bro, and i'll keep my eyes open for your PM!

Made some comments above in bold