**My Diet, feel free to critique**

[baseline_9]

Just been doing sum number crunching today and thaught I would post up my diet for any critique that you people may have.

After finnishin my last cycle (250 ml test ent for 10 weeks) around January I was trying to lean out a bit, however since then I have moved into a slow weight gain diet.

I feel that my progress has slowed and that i may need some more calories to support recient growth.

This is what I have worked out.

178 LBS
13-15% BF
151 LBS LBM

151 x 15 = 2265 cals

workout expendature = 500 cals aprox x 4 workouts per week = 2000 cals

2265 x 7 = 15855 + 2000 = 17855

17855 + 3500 (surplus calories to gain aprox 1 LB/Week) = 21355

21355 / 7 = 3050 cals per day


Protein @ 40% = 1220 cals = 305g
Carbs @ 40% = 1220 cals = 305g
Fats@ 20% = 610 cals = 68g


However the planned diet is a little over this one by 800 cals. The palnned diet is not much more than what i am eating at the moment so im going to go with it for now and if im gaining too quickly I will drop the cals.

Fat/Carb/Protein
All measures are before cooking

Meal 1

4 Whole Eggs 17.6 / 1.2 / 22
4 Egg Whites 0 / 0 / 12
50g Oats 4 / 30 / 5.5
240ml 1% Milk 2.4 / 11.5 / 7.9
1 Bannana 0.2 / 27 / 0.6
24.2 / 69.7 / 48

Meal 2

8 oz Chicken Breast 2.7 / 0 / 52.4
80g Basmati Rice 0.5 / 61.4 / 6.8
3.2 / 61.4 / 59.2

Meal 3

8 oz Chicken Breast 2.7 / 0 / 52.4
80g Basmati Rice 0.5 / 61.4 / 6.8
3.2 / 61.4 / 59.2

Meal 4

50g Oats 4 / 30 / 5.5
500ml 1% Milk 5 / 24 / 16.5
50g Whey 3 / 4 / 39
12 / 58 / 61

Meal 5 PWO

50g Oats 4 / 30 / 5.5
500ml 1% Milk 5 / 24 / 16.5
50g Whey 3 / 4 / 39
25g Dextrose 0 / 25 / 0
5g Creatine
12 / 83 / 61

Meal 6

8 oz Flank Steak 11.3 / 0 / 50
Baked Potatoe 6.7 / 62.4 / 7.4
18 / 62.4 / 57.4

Meal 7

360g Cottage Cheese 1.4 / 15.5 / 40.3
With Blue Berries
1.4 / 15.5 / 40.3

Total 3854 cals 74F / 411C / 385P
17% / 43% / 40%


I will normally throw in an apple with my chicken and rice meals.

Im going to be adding some greens in my diet, Brocolli etc..

I also take 10g BCAA's while training


Changes I could make

I could change the Basmati rice to Brown Rice
I could change the White Baked potato to a Sweet Potato
I could take out some of the yolkes and replace with whites.



I will kep my progress updated, Freel free to critique

[Damienm05]

Change the potato to sweet potato. Have lean meat in your pre-workout meal. Drop the blueberries before bed in favor or a lower sugar berry. I'd a avoid apples and just do complex carbs except for the pwo dextrose and am banana. Use the extra caloric leeway for more fats. Maybe just 15g fish oil throughout the day. Basmati is fine. Nice diet for gaining IMO.

[baseline_9]

Change the potato to sweet potato. Have lean meat in your pre-workout meal. Drop the blueberries before bed in favor or a lower sugar berry. I'd a avoid apples and just do complex carbs except for the pwo dextrose and am banana. Use the extra caloric leeway for more fats. Maybe just 15g fish oil throughout the day. Basmati is fine. Nice diet for gaining IMO.

Thanks for advise, once I eat through the last 10 KG of potatoes i will switch back over to sweet potato.

As for the blue berries, i have jst looked into rasperries which are only 0.8% Sugar, so this will be a better choice before bed.

Is the simple fuctrose sugars in fruit a bad thing?? Apples and Buluberries have GI's of between 30 and 40 which is lower than Basmati or even Brown rice.

[Damienm05]

Thanks for advise, once I eat through the last 10 KG of potatoes i will switch back over to sweet potato. Haha

As for the blue berries, i have jst looked into rasperries which are only 0.8% Sugar, so this will be a better choice before bed. Raspberries are great. Strawberries too. Blackberries are a bit higher in sugar but not a bad choice.

Is the simple fuctrose sugars in fruit a bad thing?? Apples and Buluberries have GI's of between 30 and 40 which is lower than Basmati or even Brown rice. Fructose isn't so bad. GI-wise, apricots, apples, bananas, etc. are all good choices. It's simply the fact that as bodybuilding goes, with the exception of in the AM and PWO - sugar is pretty much an empty form of calorie and won't do much in the way of sustained energy or mass.

Yeah.