Diet Check

[big_ron]

hey guys i posted a diet very similar to this not long ago but hadnt worked out how much carbs protein etc. here it is

i feel like i should be taking in more protein, please add advice.
my goal is to lean bulk

1st meal 730am
1/2 cup of oats – 6.6g Protein – 34.9g Carbs – 5.2g Fat = Calories 226 ( Kilojoules 943 )
6eggs 4 white 2 whole - Protein: 26.8g- Fat: 10.6g = Calories 257 (Kilojoules 1541)
Total 33g Protein – 34.9g Carbs – 15.8g Fat = Calories 483 (Kilojoules 2484)
2nd meal 10am
X2 cans of breast chicken - 27.4g Protein - 1.8g Fat = Calories 130 (Kilojoules 550)
X 6Multi Grain Biscuits – 3.9g Protein –22.2g Carbs - 2.5gs Fat = Calories 135 (Kilojoules 567)
Total 31.3g Protein – 22.2g Carbs – 5.3g Fat = Calories 165 (Kilojoules 1117)
3rd meal 11:30am
1 cup of rice - 41.8 g Carbs - Calories 187 ( Kilojoules 779 )
140g Chicken - 43.4 g Protein - 5g Fat = Calories 231 ( Kilojoules 966 )
Total 43.4g Protein – 41.8g Carbs - 5g Fat = Calories 418 (Kilojoules 1775)
4th meal - 2:30-3pm
1 chicken sandwich (2peices wholemeal bread 140gs Chicken)
140g Chicken - 43.4 g Protein - 5g Fat = Calories 231 ( Kilojoules 966 )
X2Pieces wholemeal bread – 7g Protein – 34.4g Carbs – 2.4g Fat = Calories 190 ( Kilojoules 794 )
Total 50.4g Protein – 34.4g Carbs – 7.4g Fat = Calories 421 (Kilojoules 1790)

5th meal 5:15
1 cup of rice - 41.8 g Carbs - Calories 187 ( Kilojoules 779 )
140g Chicken - 43.4 g Protein - 5g Fat = Calories 231 ( Kilojoules 966 )
Total 43.4g Protein – 41.8g Carbs - 5g Fat = Calories 418 (Kilojoules 1775)

6pm TRAIN

6th meal 7:30pm
Dymatize Elite Protein Shake – 46g Protein – 5g Carbs – 3g Fat = Calories 224 (Kilojoules 940)





7th meal 8pm
If Chicken:
1 cup of rice - 41.8 g Carbs = Calories 187 (Kilojoules 779)
140g Chicken - 43.4 g Protein - 5g Fat = Calories 231 (Kilojoules 966)
Total 43.4g Protein – 41.8g Carbs - 5g Fat = Calories 418 (Kilojoules 1775)
If Steak:
1 cup of rice - 41.8 g Carbs - Calories 187 ( Kilojoules 779 )
Sirloin steak 100gs -30.4 g Protein - 4.3 g Fat = Calories 162 (Kilojoules 676 )
Total 30.4g Protein – 41.8g Carbs – 4.3g Fat = Calories 349 (Kilojoules 1455)

8th meal 930
Dymatize Elite Protein Shake – Total 46g Protein – 5g Carbs – 3g Fat = Calories 224 (Kilojoules 940)

Daily Total 340.3g Protein – 226.9 Carbs – 49.5 Fat = 2771 (Kilojoules 11638)

[big_ron]

sorry if its hard to read

[Damienm05]

Seems like a low caloric intake for a bulk. I'd eat basmati or brown rice instead of white, and oats, lentils, quinoa, or sweet potatoes instead of your bread/biscuits as carb sources. Then I'd increase carbs to around 300, fat to around 60.
Of course, I don't know your stats - for all I know, you're only like 135 lbs. lean and sedentary.
Also, switch your last meal to casein, cottage cheese, or steak instead of fast digesting protein powder. Dymatize does make a casein based 12-hour protein that I'm currently trying out. Not as good as ON casein but seems decent.

[big_ron]

yeah no worries thanks for the advice,
my stats are
20yr
6ft
230lbs
BF about 15%

[big_ron]

some of meals are lower carb, because im working a desk job and generally sitting down most of the day so the energy isnt needed.
i am going to order a cansein powder.
okay so i will change my carb source in a few of my meals

forgot to add my No xplode before training drink

[big_ron]

bump

[gbrice75]

hey guys i posted a diet very similar to this not long ago but hadnt worked out how much carbs protein etc. here it is

i feel like i should be taking in more protein, please add advice.
my goal is to lean bulk

1st meal 730am
1/2 cup of oats – 6.6g Protein – 34.9g Carbs – 5.2g Fat = Calories 226 ( Kilojoules 943 )
6eggs 4 white 2 whole - Protein: 26.8g- Fat: 10.6g = Calories 257 (Kilojoules 1541)
Total 33g Protein – 34.9g Carbs – 15.8g Fat = Calories 483 (Kilojoules 2484)

You could do more egg whites here, or add a protein/casein blend shake. Possibly make oats 1 cup

2nd meal 10am
X2 cans of breast chicken - 27.4g Protein - 1.8g Fat = Calories 130 (Kilojoules 550)
X 6Multi Grain Biscuits – 3.9g Protein –22.2g Carbs - 2.5gs Fat = Calories 135 (Kilojoules 567)
Total 31.3g Protein – 22.2g Carbs – 5.3g Fat = Calories 165 (Kilojoules 1117)

As Damien said, get a better carb source here - sweet potato, brown rice, yam, quinoa, lentils/beans, etc

3rd meal 11:30am
1 cup of rice - 41.8 g Carbs - Calories 187 ( Kilojoules 779 )
140g Chicken - 43.4 g Protein - 5g Fat = Calories 231 ( Kilojoules 966 )
Total 43.4g Protein – 41.8g Carbs - 5g Fat = Calories 418 (Kilojoules 1775)

What kind of rice?

4th meal - 2:30-3pm
1 chicken sandwich (2peices wholemeal bread 140gs Chicken)
140g Chicken - 43.4 g Protein - 5g Fat = Calories 231 ( Kilojoules 966 )
X2Pieces wholemeal bread – 7g Protein – 34.4g Carbs – 2.4g Fat = Calories 190 ( Kilojoules 794 )
Total 50.4g Protein – 34.4g Carbs – 7.4g Fat = Calories 421 (Kilojoules 1790)

I think you're gonna get sick of chicken really quickly! Try to mix up your protein sources, for a) variety and b) broad spectrum of aminos and different absorption/assimilation rates. Possibly get a better carb source here

5th meal 5:15
1 cup of rice - 41.8 g Carbs - Calories 187 ( Kilojoules 779 )
140g Chicken - 43.4 g Protein - 5g Fat = Calories 231 ( Kilojoules 966 )
Total 43.4g Protein – 41.8g Carbs - 5g Fat = Calories 418 (Kilojoules 1775)

Again, what kind of rice? And chicken again....

6pm TRAIN

6th meal 7:30pm
Dymatize Elite Protein Shake – 46g Protein – 5g Carbs – 3g Fat = Calories 224 (Kilojoules 940)





7th meal 8pm
If Chicken:
1 cup of rice - 41.8 g Carbs = Calories 187 (Kilojoules 779)
140g Chicken - 43.4 g Protein - 5g Fat = Calories 231 (Kilojoules 966)
Total 43.4g Protein – 41.8g Carbs - 5g Fat = Calories 418 (Kilojoules 1775)
If Steak:
1 cup of rice - 41.8 g Carbs - Calories 187 ( Kilojoules 779 )
Sirloin steak 100gs -30.4 g Protein - 4.3 g Fat = Calories 162 (Kilojoules 676 )
Total 30.4g Protein – 41.8g Carbs – 4.3g Fat = Calories 349 (Kilojoules 1455)

Good meal either way, but how about some veggies? PS - i'd stick with the steak at this meal

8th meal 930
Dymatize Elite Protein Shake – Total 46g Protein – 5g Carbs – 3g Fat = Calories 224 (Kilojoules 940)

No! Get some casein protein and add 1-2tbsp of natty PB to this meal

Daily Total 340.3g Protein – 226.9 Carbs – 49.5 Fat = 2771 (Kilojoules 11638)

Suggestions above in bold