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08-02-2010, 09:22 PM #1New Member
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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
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08-02-2010, 09:23 PM #2New Member
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Oh sorry and the calories come out to about 3,900-4,000cal
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08-03-2010, 08:40 PM #3
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08-03-2010, 09:38 PM #4New Member
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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!
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08-03-2010, 09:42 PM #5New Member
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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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08-04-2010, 12:00 PM #6
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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08-04-2010, 03:06 PM #7
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08-04-2010, 09:20 PM #8New Member
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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
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