Critique the Diet please.

[DocBman]

Age 24
Ht 74in
wt 225
BF 14%
Exp 6yrs
BMR 2240
TDEE 3472

Goals gain as much mass as possible without putting on additional fat.

Currently on week 2 of Test E/Dbol. Have to revamp the diet, I dislike the current one.

On non cardio days I take out the post cardio meal.

here it is, please offer any advise

Post Cardio Meal Cal Carb Pro Fat
2 scoops whey 481 58 54 3
1 med bagel
1 apple

Breakfast Cal Carb Pro Fat
8 egg white/2 whole eggs 658 38.6 57 32.3
1/2 cup oatmeal
2 tbsp peanut butter

Snack Cal Carb Pro Fat
3/4 cup tuna 434 9 36 27.5
2 cups greens
1/2 avocado
2 tbsp dressing

Lunch Cal Carb Pro Fat
9 oz chicken 406 10 78 6
1 cup broccoli

Snack Cal Carb Pro Fat
3/4 cup tuna 434 9 36 27.5
2 cups greens
1/2 avocado
2 tbsp dressing

Dinner Cal Carb Pro Fat
9 oz steak 448 6 79 12
8 asparagus spears

Bedtime Snack Cal Carb Pro Fat
1 cup cottage cheese 630 24 83 28
2 scoops whey
2 tbsp peanut butter

Pre Workout Meal Cal Carb Pro Fat
1/2 cup oatmeal 390 33 54 4.5
2 scoops whey

Post Workout Meal Cal Carb Pro Fat
2 scoops whey 324 27 48 2
1 apple

Cardio Days Cal Carb Pro Fat
Totals 4205 214.6 525 142.3
20% 50% 30%
Non Cardio Day Cal Carb Pro Fat
Totals 3724 156.6 471 139.8
17% 50% 33%

[danimal79]

first, you need more carbs post work-out. if you want, just move the oatmeal from your breakfast. don't worry about it being late in a day, since it's post workout. i'm a little confused on your pre-bed meal though, since you have a workout and 2 meals after it. was this a type-o?

[gbrice75]

Age 24
Ht 74in
wt 225
BF 14%
Exp 6yrs
BMR 2240
TDEE 3472

Goals gain as much mass as possible without putting on additional fat.

Currently on week 2 of Test E/Dbol. Have to revamp the diet, I dislike the current one.

On non cardio days I take out the post cardio meal.

here it is, please offer any advise

Post Cardio Meal Cal Carb Pro Fat
2 scoops whey 481 58 54 3
1 med bagel
1 apple

How soon after cardio is this meal? Either way, drop the bagel and apple. Add some whole eggs instead - I wouldn't do carbs right after cardio

Breakfast Cal Carb Pro Fat
8 egg white/2 whole eggs 658 38.6 57 32.3
1/2 cup oatmeal
2 tbsp peanut butter

Crap oatmeal in the sugary packets, or whole oats? Drop the peanut butter

Snack Cal Carb Pro Fat
3/4 cup tuna 434 9 36 27.5
2 cups greens
1/2 avocado
2 tbsp dressing

Good meal. Personally i'd do carbs here instead of the avacado (I save fats for 2nd half of the day) but nothing wrong with this meal. Careful with the dressing (fats/sugar)

Lunch Cal Carb Pro Fat
9 oz chicken 406 10 78 6
1 cup broccoli

Add either some carbs or fat here. Add sweet potato, yam, brown rice, etc OR at least cook the broccoli in olive oil

Snack Cal Carb Pro Fat
3/4 cup tuna 434 9 36 27.5
2 cups greens
1/2 avocado
2 tbsp dressing

Same comments as on same meal above

Dinner Cal Carb Pro Fat
9 oz steak 448 6 79 12
8 asparagus spears

Good! Add some almonds or olive oil/fish oil

Bedtime Snack Cal Carb Pro Fat
1 cup cottage cheese 630 24 83 28
2 scoops whey
2 tbsp peanut butter

Drop the whey completely, too fast acting. Use casein instead. Also, I wouldn't do the cottage cheese AND shake - one or the other. Keep the PB here

Pre Workout Meal Cal Carb Pro Fat
1/2 cup oatmeal 390 33 54 4.5
2 scoops whey

Ok, now i'm confused. When is this meal in your day? We just went through a whole day... breakfast to bedtime meal - and now I see a pre-workout meal. Please clarify! Drop the whey and add a lean protein source here, real food

Post Workout Meal Cal Carb Pro Fat
2 scoops whey 324 27 48 2
1 apple

Drop the apple and do 1/2 cup oats

Cardio Days Cal Carb Pro Fat
Totals 4205 214.6 525 142.3
20% 50% 30%
Non Cardio Day Cal Carb Pro Fat
Totals 3724 156.6 471 139.8
17% 50% 33%

Comments above in bold. As I mention above, this is confusing because you have your pre/post workout meals listed after the entire day is accounted for - do you work out in the middle of the night or something? Add time of day for EACH meal, that would be very helpful.

[DocBman]

first, you need more carbs post work-out. if you want, just move the oatmeal from your breakfast. don't worry about it being late in a day, since it's post workout. i'm a little confused on your pre-bed meal though, since you have a workout and 2 meals after it. was this a type-o?

I added the pre and post workout meals at the end because training times change. Training usually falls in between lunch and breakfast.

[gbrice75]

I added the pre and post workout meals at the end because training times change. Training usually falls in between lunch and breakfast.

Gotcha, that makes sense. Critique on those 2 meals remains the same.

[DocBman]

Comments above in bold. As I mention above, this is confusing because you have your pre/post workout meals listed after the entire day is accounted for - do you work out in the middle of the night or something? Add time of day for EACH meal, that would be very helpful.

The oats are plain whole grain oats.

The post cardio meal is immediately after and breakfast is about 45min to an hour after.

Pre workout is 30min before training which usually falls in between lunch and dinner.

Post workout is immediately after training and 45-60min before dinner. I usually incorporate the snack as post workout



Thanks for all your input!!

[gbrice75]

The oats are plain whole grain oats.

Good!

The post cardio meal is immediately after and breakfast is about 45min to an hour after.

Fine but DEFINITELY drop the carbs, especially the crappy bagel. The apple is all sugar, no benefit right after cardio. Keep the whey and add some PB, nuts, or some other good fat. A few hard boiled eggs would be a great choice to get a little whole food in. That's actually my post-cardio meal, protein-blend shake and 2 whole eggs



Pre workout is 30min before training which usually falls in between lunch and dinner.

If possible try to eat an hour before the workout. 30 mins isn't enough time for your body to process the food so you can make full use of it

Post workout is immediately after training and 45-60min before dinner. I usually incorporate the snack as post workout


Thanks for all your input!!

Couple more comments in bold

[DocBman]

Oh ya and the dressing is olive oil and vinegar with <1g of sugar

[DocBman]

Really? no carbs after cardio??

Wow, my philosophy behind it was replace glycogen so my body doesn't steal muscle... That's interesting, is it a different mechanism of energy use vs weight training?


By the way thank you for the input!!!

[gbrice75]

Really? no carbs after cardio??

Wow, my philosophy behind it was replace glycogen so my body doesn't steal muscle... That's interesting, is it a different mechanism of energy use vs weight training?


By the way thank you for the input!!!

No problem. Unless you are doing some SERIOUS high intensity cardio, you're not even coming close to depleting all of your glycogen stores. Plus, fat is an energy source too - granted it doesn't replace glycogen, but if you're getting in some protein/fat right after cardio, you don't have to worry about your body breaking down muscle tissue.

I'm not saying carbs post-cardio is wrong; I know people who do it. I just personally feel like it negates the cardio to some extent.

[danimal79]

kind of a confusing layout to this meal plan. you'd be better off ordering everything correctly. you'd get a proper critique that way.

[gbrice75]

kind of a confusing layout to this meal plan. you'd be better off ordering everything correctly. you'd get a proper critique that way.

Was my critique improper?

[DocBman]

Was my critique improper?

Critique was great!! Thanks again