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