My first bulk diet please check

**A7X** · 07-30-2010, 06:21 PM

I worte this myself please check it and prefect it please.
My stats are 5' 8" 185lb 9-12% bf 20years old

Meal 1 7:00a.m. 1 cup oats 10g protein, 48g Carbs, 5g fat – 280 calories
6 raw egg whites 21.6g protein - 86.4 calories
2 raw whole eggs 12g protein 2g Carbs 9g Fat - 140 calories
1 cup 2% milk 8.1g protein 11.4g Carbs 4.8g Fat – 122 calories
TOTAL: 51.7g protein 61.4g Carbs 18.8g Fat – 628.4 Calories

Meal 2 9:00a.m. 2 ½ cans of tuna 55g protein – 220 calories
1tbsp of manayase 10g fat – 90 calories
TOTAL: 55g protein 0g carbs 10g fat – 310 calories

Meal 3 11:00a.m. 5oz bonless skinless chicken 36g protein 0g carbs 3grams fat – 171 calories
9oz sweet potato 5g protein 51g carbs 8g fat – 296 calories
TOTAL: 41g protein 51g carbs 11g fat – 467 Calories

Meal 4 1:00p.m. 5oz Salmon 33g protein 0g carbs 6g fat – 186 Calories
6oz Broccoli 5g protein 11g carbs 0g fat – 64 Calories
TOTAL: 38g protein 11g carbs 6g fat – 250 Calories

Meal 5 3:00p.m. ½ cup Cottage Cheese 14g protein 3g carbs 1g fat – 77 calories
5oz Celery 1g protein 4g carbs 0g fat – 20 calories
TOTAL: 15g protein 7g carbs 1g fats – 97 Calories

PREWO Meal 6 5:00p.m. 1cup oats 10g protein 48g carbs 5g fat – 280 calories
2scoops whey protein 44g protein 28g carbs 12g fat – 396 calories
2 cup 2% milk 16g protein 22g carbs 10g fat – 244 calories
TOTAL:70g protein 110g carbs 27g fat – 920 calories

WORKOUT- BCAA’S
CARDIO

PWO Meal 7 7:30p.m. 1 Bannana 1g protein 27g carbs 0g fat – 112 calories
2 Scoops Whey Protien 44g protein 28g carbs 12g fat – 396 calories
1 Cup of Oats 10g protein 48g carbs 5g fat – 277 calories
2 Cup 2% milk 16g protein 22g carbs 10g fat – 244 calories
TOTAL: 71g protein 125g carbs 27g fat – 1029 Calories

Meal 8 9:30p.m. 2 cup 2% milk 16 protien 22g carbs 10g fat – 244 calories
2 Scoops of Casin Protien 48g protein 6g carbs 2g fat – 240 calories
2tbsp of flax seed oil 0g protein 0g carbs 28g fat – 260 calories
TOTAL: 64g protein 28g carbs 40g fat – 744 calories

TOTALS: 405g protein 393g carbs 140g fat - 4445 calories

It seems like there is alot of fat in my diet is that true?
And with all the milk im drinking thats alot of sugar... is that really bad?
Also on my PWO Meal I was always told High GI carbs but ive been reading on the forum about it and alot of ppl say theres no point is doing High GI cabs after work out unless you workout twice a day... is that true?
Now 4445 calories is ALOT of calories i think its going to be hard to eat that much should i cut the calories down?
And lastly when and how much creatine should i take each day?

**A7X** · 07-31-2010, 11:22 AM

I was thinking of lowering my scoops of protein to 1 instead of 2 and maybe doing a half of cup of oatmeal. those two things should lower my calories a good amount. Also thinking of chaning my 2%milk to skim milk.

**the big 1** · 07-31-2010, 02:07 PM

Originally Posted by A7X

I worte this myself please check it and prefect it please.
My stats are 5' 8" 185lb 9-12% bf 20years old

Meal 1 7:00a.m. 1 cup oats 10g protein, 48g Carbs, 5g fat – 280 calories
6 raw egg whites 21.6g protein - 86.4 calories
2 raw whole eggs 12g protein 2g Carbs 9g Fat - 140 calories
1 cup 2% milk 8.1g protein 11.4g Carbs 4.8g Fat – 122 calories
TOTAL: 51.7g protein 61.4g Carbs 18.8g Fat – 628.4 Calories

Meal 2 9:00a.m. 2 ½ cans of tuna 55g protein – 220 calories
1tbsp of manayase 10g fat – 90 calories
TOTAL: 55g protein 0g carbs 10g fat – 310 calories

Meal 3 11:00a.m. 5oz bonless skinless chicken 36g protein 0g carbs 3grams fat – 171 calories
9oz sweet potato 5g protein 51g carbs 8g fat – 296 calories
TOTAL: 41g protein 51g carbs 11g fat – 467 Calories

Meal 4 1:00p.m. 5oz Salmon 33g protein 0g carbs 6g fat – 186 Calories
6oz Broccoli 5g protein 11g carbs 0g fat – 64 Calories
TOTAL: 38g protein 11g carbs 6g fat – 250 Calories

Meal 5 3:00p.m. ½ cup Cottage Cheese 14g protein 3g carbs 1g fat – 77 calories
5oz Celery 1g protein 4g carbs 0g fat – 20 calories
TOTAL: 15g protein 7g carbs 1g fats – 97 Calories

PREWO Meal 6 5:00p.m. 1cup oats 10g protein 48g carbs 5g fat – 280 calories
2scoops whey protein 44g protein 28g carbs 12g fat – 396 calories
2 cup 2% milk 16g protein 22g carbs 10g fat – 244 calories
TOTAL:70g protein 110g carbs 27g fat – 920 calories

WORKOUT- BCAA’S
CARDIO

PWO Meal 7 7:30p.m. 1 Bannana 1g protein 27g carbs 0g fat – 112 calories
2 Scoops Whey Protien 44g protein 28g carbs 12g fat – 396 calories
1 Cup of Oats 10g protein 48g carbs 5g fat – 277 calories
2 Cup 2% milk 16g protein 22g carbs 10g fat – 244 calories
TOTAL: 71g protein 125g carbs 27g fat – 1029 Calories

Meal 8 9:30p.m. 2 cup 2% milk 16 protien 22g carbs 10g fat – 244 calories
2 Scoops of Casin Protien 48g protein 6g carbs 2g fat – 240 calories
2tbsp of flax seed oil 0g protein 0g carbs 28g fat – 260 calories
TOTAL: 64g protein 28g carbs 40g fat – 744 calories

TOTALS: 405g protein 393g carbs 140g fat - 4445 calories

It seems like there is alot of fat in my diet is that true?
And with all the milk im drinking thats alot of sugar... is that really bad?
Also on my PWO Meal I was always told High GI carbs but ive been reading on the forum about it and alot of ppl say theres no point is doing High GI cabs after work out unless you workout twice a day... is that true?
Now 4445 calories is ALOT of calories i think its going to be hard to eat that much should i cut the calories down?
And lastly when and how much creatine should i take each day?

Thats a lot of calories, whats your TDEE ?

**A7X** · 07-31-2010, 04:26 PM

is my TDEE the same as my BMR? I calculated my BMR around 2600calories... And i have changed my diet to 1 scoop of protein on my Prework out and one on my PWO. I also lowerd my fat by changing my 2%milk to skim milk. heres what the totals look like.

TOTALS: 361g protein 365g carbs 98g fat - 3786 calories

do you think i need to lower my calories more?

**gbrice75** · 07-31-2010, 10:08 PM

Originally Posted by A7X

I worte this myself please check it and prefect it please.
My stats are 5' 8" 185lb 9-12% bf 20years old

Meal 1 7:00a.m. 1 cup oats 10g protein, 48g Carbs, 5g fat – 280 calories
6 raw egg whites 21.6g protein - 86.4 calories
2 raw whole eggs 12g protein 2g Carbs 9g Fat - 140 calories
1 cup 2% milk 8.1g protein 11.4g Carbs 4.8g Fat – 122 calories
TOTAL: 51.7g protein 61.4g Carbs 18.8g Fat – 628.4 Calories

Good meal, but i'd just drop the milk here. If you HAVE to have it, make it skim. We don't want to be taking that much fat and sugar at the same time

Meal 2 9:00a.m. 2 ½ cans of tuna 55g protein – 220 calories
1tbsp of manayase 10g fat – 90 calories
TOTAL: 55g protein 0g carbs 10g fat – 310 calories

It's hard to believe you even need (or can taste) 1tbsp of mayo with 2 1/2 cans of tuna - you've GOTTA be cheating, otherwise it should be easy to drop the mayo. Try for a better fat source here, such as avacado - OR get the tuna in olive oil. That will give you the fat and keep the tuna moist so you won't need mayo

Meal 3 11:00a.m. 5oz bonless skinless chicken 36g protein 0g carbs 3grams fat – 171 calories
9oz sweet potato 5g protein 51g carbs 8g fat – 296 calories
TOTAL: 41g protein 51g carbs 11g fat – 467 Calories

Great meal!

Meal 4 1:00p.m. 5oz Salmon 33g protein 0g carbs 6g fat – 186 Calories
6oz Broccoli 5g protein 11g carbs 0g fat – 64 Calories
TOTAL: 38g protein 11g carbs 6g fat – 250 Calories

Meal 5 3:00p.m. ½ cup Cottage Cheese 14g protein 3g carbs 1g fat – 77 calories
5oz Celery 1g protein 4g carbs 0g fat – 20 calories
TOTAL: 15g protein 7g carbs 1g fats – 97 Calories

I'd go for a different protein source here

PREWO Meal 6 5:00p.m. 1cup oats 10g protein 48g carbs 5g fat – 280 calories
2scoops whey protein 44g protein 28g carbs 12g fat – 396 calories
2 cup 2% milk 16g protein 22g carbs 10g fat – 244 calories
TOTAL:70g protein 110g carbs 27g fat – 920 calories

I don't like this meal at all - drop the shake and milk, go for a lean protein and complex carb

WORKOUT- BCAA’S
CARDIO

PWO Meal 7 7:30p.m. 1 Bannana 1g protein 27g carbs 0g fat – 112 calories
2 Scoops Whey Protien 44g protein 28g carbs 12g fat – 396 calories
1 Cup of Oats 10g protein 48g carbs 5g fat – 277 calories
2 Cup 2% milk 16g protein 22g carbs 10g fat – 244 calories
TOTAL: 71g protein 125g carbs 27g fat – 1029 Calories

Probably the best time to get away with the milk if you have to have it - but again, make it skim or drop it

Meal 8 9:30p.m. 2 cup 2% milk 16 protien 22g carbs 10g fat – 244 calories
2 Scoops of Casin Protien 48g protein 6g carbs 2g fat – 240 calories
2tbsp of flax seed oil 0g protein 0g carbs 28g fat – 260 calories
TOTAL: 64g protein 28g carbs 40g fat – 744 calories

Definitely drop the milk here including skim. Too much sugar before bed. I'd go with peanut butter in place of the flax, or just add olive oil to your shake

TOTALS: 405g protein 393g carbs 140g fat - 4445 calories

It seems like there is alot of fat in my diet is that true?
And with all the milk im drinking thats alot of sugar... is that really bad?
Also on my PWO Meal I was always told High GI carbs but ive been reading on the forum about it and alot of ppl say theres no point is doing High GI cabs after work out unless you workout twice a day... is that true?
Now 4445 calories is ALOT of calories i think its going to be hard to eat that much should i cut the calories down?
And lastly when and how much creatine should i take each day?

Calories seem high but like a poster said above, we need your TDEE. Looks like you're already correcting - i'd start with 500 cals above TDEE and take it from there.

Protein is WAY high and completely unecessary. Probably half of that is fine unless your 250lbs plus. I think overall macros need reduction.

Suggestions above in bold - make some changes, it'll drop some cals and then repost a revised diet!

**musclestack** · 08-01-2010, 02:18 AM

To the OP: where did you find the macros to all your foods? I have a somewhat similar diet, but when I calculated my macros, they're a bit different from yours....I used fitday.com

**A7X** · 08-01-2010, 06:52 PM

I also used fitday.com.... im really new at this so i guess i could be wrong... ill recheck my macros and redo my math.

**A7X** · 08-01-2010, 07:29 PM

Meal 1 7:00a.m. 1 cup oats 10g protein, 48g Carbs, 5g fat – 280 calories
6 raw egg whites 21.6g protein - 86.4 calories
2 raw whole eggs 12g protein 2g Carbs 9g Fat - 140 calories
1 cup Skim milk 8.1g protein 11.4g Carbs 0g Fat – 77 calories
TOTAL: 51.7g protein 61.4g Carbs 14.8g Fat – 583 Calories

Meal 2 9:00a.m. 2 ½ cans of tuna 55g protein – 220 calories
3oz of Avocado 2g protein 7g carbs 13g fat – 153 calories
TOTAL: 57g protein 7g carbs 13g fat – 373 calories

Meal 3 11:00a.m. 4.6oz bonless skinless chicken 30g protein 3g carbs 4grams fat – 168 calories
9oz sweet potato 5g protein 51g carbs 8g fat – 296 calories
TOTAL: 35g protein 54g carbs 12g fat – 464 Calories

Meal 4 1:00p.m. 5oz Salmon 33g protein 0g carbs 6g fat – 186 Calories
6oz Broccoli 5g protein 11g carbs 0g fat – 64 Calories
TOTAL: 38g protein 11g carbs 6g fat – 250 Calories

Meal 5 3:00p.m. ½ cup Cottage Cheese 14g protein 3g carbs 1g fat – 77 calories
5oz Celery 1g protein 4g carbs 0g fat – 20 calories
TOTAL: 15g protein 7g carbs 1g fats – 97 Calories

PREWO Meal 6 5:00p.m. 1cup oats 10g protein 48g carbs 5g fat – 280 calories
4.6oz boneless skinless chicken 30g protein 3g carbs 4g fat – 168calories
TOTAL: 40g protein 51g carbs 9g fat – 448 calories
WORKOUT- BCAA’S
CARDIO
PWO Meal 7 7:30p.m. 1 Bannana 1g protein 27g carbs 0g fat – 112 calories
1 Scoops Whey Protien 22g protein 14g carbs 6g fat – 198 calories
1 Cup of Oats 10g protein 48g carbs 5g fat – 277 calories
2 Cup Skim milk 16g protein 22g carbs 0g fat – 154 calories
TOTAL: 49g protein 111g carbs 11g fat – 741 Calories

Meal 8 9:30p.m. 2 Scoops of Casin Protien 48g protein 6g carbs 2g fat – 240 calories
2tbsp of flax seed oil 0g protein 0g carbs 28g fat – 260 calories
TOTAL: 48g protein 6g carbs 30g fat – 500 calories

TOTALS: 333g protein 308g carbs 96g fat - 3456 calories

I couldnt figuer out what to eat besides cottage chess so any suggestions would be nice.

Im still not sure if my TDEE is the same as my BMR... I droped to 3456 calories do you think i need to drop more?

And 1 question about the flax seed oil i thought i needed the omega 3 6 and 9 from it... if not i'd be more than happy to change it to peanut butter.