Feedback on this diet - everything included, easy to reply

[the juggler]

Hi guys, I made this diet for a buddy of mine, who is 220 lbs around 10% BFish

He wants to bulk and to not put on too much fat. Besides that, he wants to optimize his insulin sensivity, to gain as effective as possible.

I made this diet for him - no supplements, since it has to be cheap, he's a college student:

1st meal (8:00)
135g of oatmeal
350mL of skimmilk
protein: 30,5g
carbs: 95,7g
fats: 11,2gs

2nd meal (10:00)
50g of nuts
250g of chicken
protein: 67,5g
carbs: 14,5g
fats: 26,25gs

3rd meal (12:00)
112g of brown rice
125g of chicken
protein: 38,4g
carbs: 79,52g
fats: 3,9gs

4th meal (14:00)
112g of brown rice
125g of chicken
protein: 38,4g
carbs: 79,52g
fats: 3,9gs

4th meal (16:00)
112g of brown rice
125g of chicken
protein: 38,4g
carbs: 79,52g
fats: 3,9gs

WORKOUT around 17:00

PWO around 19:00
1L of chocalate skimmilk
Protein: 35,0g
Carbs: 100g
fats: 5gs

PPWO meal (20:00)
112g of brown rice
125g of chicken
protein: 38,4g
carbs: 79,52g
fats: 3,9gs

before bed meal (22:00)
40g of nuts
250g of chicken
15g of flaxseed oil
protein: 66g
carbs: 11,6g
fats: 36,25gs

2 times a week in the 2nd meal chicken is replaced with salmon to get enough fatty acids from fish.

On OFF-days PWO is removed and the brown rice is upped to 135gs in each meal.

Total macros for a workoutday like this:

Protein: 352,725 (32%)
Carbs: 541,295 (49%)
Fats: 94,7 (19%)
Total calories: 4443,38

For offdays:
Protein: 325,975 (31%)
Carbs: 508,095 (48%)
Fats: 97,4 (21%)
Total calories: 4212,88

Veggies are not included in this scheme, since it's mostly broccoly, which really doesn't add up that much.

Let me know, what you think

[gbrice75]

Hi guys, I made this diet for a buddy of mine, who is 220 lbs around 10% BFish

He wants to bulk and to not put on too much fat. Besides that, he wants to optimize his insulin sensivity, to gain as effective as possible.

I made this diet for him - no supplements, since it has to be cheap, he's a college student:

1st meal (8:00)
135g of oatmeal
350mL of skimmilk
protein: 30,5g
carbs: 95,7g
fats: 11,2gs

I wouldn't rely on milk as the only protein source for this meal. Try and get some eggs + whites in this meal, at least. May want to consider dropping the milk all together (too much sugar)

2nd meal (10:00)
50g of nuts
250g of chicken
protein: 67,5g
carbs: 14,5g
fats: 26,25gs

I'd drop the nuts here and save them for later in the day (when you should consider dropping carbs). Do a complex carb here instead

3rd meal (12:00)
112g of brown rice
125g of chicken
protein: 38,4g
carbs: 79,52g
fats: 3,9gs

Good meal!

4th meal (14:00)
112g of brown rice
125g of chicken
protein: 38,4g
carbs: 79,52g
fats: 3,9gs

4th meal (16:00)
112g of brown rice
125g of chicken
protein: 38,4g
carbs: 79,52g
fats: 3,9gs

Might start getting really bored of these meals. Try to change up the chicken, but at least go with a different carb source - sweet potato, yam, more oats, etc.

WORKOUT around 17:00

PWO around 19:00
1L of chocalate skimmilk
Protein: 35,0g
Carbs: 100g
fats: 5gs

I'd drop the milk and go with a complex carb here

PPWO meal (20:00)
112g of brown rice
125g of chicken
protein: 38,4g
carbs: 79,52g
fats: 3,9gs

before bed meal (22:00)
40g of nuts
250g of chicken
15g of flaxseed oil
protein: 66g
carbs: 11,6g
fats: 36,25gs

Fine

2 times a week in the 2nd meal chicken is replaced with salmon to get enough fatty acids from fish.

On OFF-days PWO is removed and the brown rice is upped to 135gs in each meal.

Total macros for a workoutday like this:

Protein: 352,725 (32%)
Carbs: 541,295 (49%)
Fats: 94,7 (19%)
Total calories: 4443,38

For offdays:
Protein: 325,975 (31%)
Carbs: 508,095 (48%)
Fats: 97,4 (21%)
Total calories: 4212,88

Veggies are not included in this scheme, since it's mostly broccoly, which really doesn't add up that much.

Let me know, what you think

Made some suggestions in bold. Not a bad diet though

[the juggler]

Thanks for the inputs.. Might swtich some of the rice with potatoes and wholewheat pasta

In the PWO meal: Why complex carbs? Thought everyone should go for FAST carbs + protein for their PWO meal?

Maybe i should make him workout 2 hours earlier and then put meal #2 after the PPWO meal?

[gbrice75]

simple carbs PWO was a big trend years ago, but I don't see nearly as many people doing it these days. The general reason is that the negative aspect of spiking insulin is hardly worth the positive effect it has on moving that protein, so alot of people are now sticking with complex carbs here. It's your call, I don't think it'll make or break the diet.

Yes, you could move meal 2 to the PPWO meal so he's getting a good protein/fat meal.