Attempt #2!! Please critique my diet! (again!)

21 yrs old
Height: 5'11.25"
Weight: 190-193lbs.
BF: about 17% and no cycles yet still trying to get a good diet going and I'm too new to lifting.
I started bulking when I first got serious about lifting and gained some good weight, however, my diet was too unhealthy (greasy burgers and all). I stopped bulking about 3 months ago when I hit 195 and then lost a couple of pounds. I'm ready to start again and this is the diet that I've come up with:
NOTE: this is my second attempt at creating a decent diet myself hopefully it's better than last time but as always I thrive off of constructive criticism and yes I know I'm about 17%BF but I'm okay with letting that go up a bit more.


Meal 1 - 1cup oatmeal made with skim milk, 3 whole eggs + 3 whites scrambled P41/CH58/F28

Meal 2 - .5lb. salmon, .5cup pecans, 1cup green beans P52/CH18/F50

Meal 3 – 4oz. chicken, mixed salad, 2tbs ranch, whole wheat bread OR whole wheat brown rice P39/CH60/F4

Meal 4 – 1cup oatmeal, .5weightgainer/protein shake in skim milk P40/CH104/F8

WORKOUT 1hr later

PWO shake(10min. after WO) P50/CH100/F4

Meal 5 (1hr after PWO shake) - .5lb. lean steak, potato, broccoli P60/CH74/F12


TOTALS: P283/CH423/F122

Oh sorry and the calories come out to about 3,900-4,000cal

Quote:

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Originally Posted by Guerilla777

21 yrs old
Height: 5'11.25"
Weight: 190-193lbs.
BF: about 17% and no cycles yet still trying to get a good diet going and I'm too new to lifting.
I started bulking when I first got serious about lifting and gained some good weight, however, my diet was too unhealthy (greasy burgers and all). I stopped bulking about 3 months ago when I hit 195 and then lost a couple of pounds. I'm ready to start again and this is the diet that I've come up with:
NOTE: this is my second attempt at creating a decent diet myself hopefully it's better than last time but as always I thrive off of constructive criticism and yes I know I'm about 17%BF but I'm okay with letting that go up a bit more.


Meal 1 - 1cup oatmeal made with skim milk, 3 whole eggs + 3 whites scrambled P41/CH58/F28

Meal 2 - .5lb. salmon, .5cup pecans, 1cup green beans P52/CH18/F50 I am a fan of not having carbs in all meals since some are eaten during sedentary periods. If that's the case here, stick to 1/4 cup for your nut portions. 50g of fat is simply too much. If you're active at this point of the day, I'd replace the pecans with a complex carb source. 40g worth in sweet potato, brown rice, etc. Also, as a note for nuts; almonds, walnuts, and cashews would all be lower in saturated fat and higher in poly/monounsaturated than pecans.

Meal 3 – 4oz. chicken, mixed salad, 2tbs ranch, whole wheat bread OR whole wheat brown rice P39/CH60/F4 I'd say leave out the bread and stick to the whole grain rice. Bread is a heavily processed source. No ranch, it's one of the worst things you can eat. Use vinegar and a dash of oil for salads if you're serious. Also, keep the greens dark and leafy. No iceberg lettuce/carrot salads. How much rice are you eating? Ideally 1 cup or so.

Meal 4 – 1cup oatmeal, .5weightgainer/protein shake in skim milk P40/CH104/F8 Replace the weight gainer with lean meat. 8 oz of lean steak, chicken, turkey, fish, etc. Also, add 1/2 cup oats to your current portion.

WORKOUT 1hr later

PWO shake(10min. after WO) P50/CH100/F4 What makes this 100g carbs? For bulking, I'm fine with a 1:2 p/c ratio PWO but know that it's not necessary and you should still choose a strong carb source. For simple carbs PWO, I'd do 2 scoops of whey with a large serving of fruit, 80g waxy maize, or vitargo. If you wanna keep it complex, 1.5 cup oats mixes right in.

Meal 5 (1hr after PWO shake) - .5lb. lean steak, potato, broccoli P60/CH74/F12 Is this right before bed? If not, I'd do sweet potato instead and add a casein/fat shake as you go to sleep. If this is right before sleep, I'd actually do a pro/fat meal. Sub the carbs with 4 oz. of avocado, 1/4 cup nuts, 2 tbspn. nut butter, 1.5 tbspn. of EVOO, flax oil, macadamia oil, whatever!




TOTALS: P283/CH423/F122

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Suggestions above. You also need to eat more veggies. Are you supplementing with Omega-3 pills? You don't seem to have any EFAs listed.

awesome tips, believe me this is a better diet than my previous one(scary right) but this is exactly the type of info i need to keep dialing in on a good quality diet. i'll make a better copy from here. thank you for taking the time to do this!

oh and no i'm not supplementing with omega 3 pills should i? and the protein shake is a weight gainer. i'll adjust my diet and be more specific with supplements etc. in my next diet post. thanks again

Quote:

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Originally Posted by Guerilla777

oh and no i'm not supplementing with omega 3 pills should i? and the protein shake is a weight gainer. i'll adjust my diet and be more specific with supplements etc. in my next diet post. thanks again

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Yeah. Get 8-12g of omega-3 in.

As for the gainer; it's pointless for someone getting advice here. It's for teenagers who don't understand nutrition and guys who believe they don't have the time for real food. If you replaced your pre-workout gainer with a 50/50 whey/casein shake and 80g complex carbs and your PWO with 2 scoops whey and 80g complex carbs - you'd be "gaining" better. If you don't wanna flush hard-earned money, finish the tub off this month and switch to real food/whey ASAP.

Quote:

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Originally Posted by damienm05

yeah. Get 8-12g of omega-3 in.

As for the gainer; it's pointless for someone getting advice here. It's for teenagers who don't understand nutrition and guys who believe they don't have the time for real food. If you replaced your pre-workout gainer with a 50/50 whey/casein shake and 80g complex carbs and your pwo with 2 scoops whey and 80g complex carbs - you'd be "gaining" better. If you don't wanna flush hard-earned money, finish the tub off this month and switch to real food/whey asap.

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^^^this

ok fair enough no more "weight gainer" after this tub is up. still learning these things but with this type of advice i should be there in no time. thanks