Been a while back at it...input?

**MrGreen** · 08-08-2010, 01:26 AM

Well its been a while since I have been serious on a strict diet and figured I need to quit being lazy and get back to it. Thought I would post up my new outline and see what pointers anyone can give.

I am 28 years old
(8-22 B-day Im getting ****ing old by the time you read this I maybe 29)
6'4 and currently 210 with 16-18% bf
Caloric need about 3200

This would be more of a lean bulking diet as I am trying to cut down on my BF while putting on some quality lean mass. Yes I should just bulk but with my current BF I dont want to add to it but rather reduce it.

So 6 meals a day with morning cardio on an empty stomach and mid day to evening workout prior to last 2 meals.

Meal one
Fat/ Cals/ Pro/ Carbs/
3 eggs scrambled 21 / 306 / 21 / 3
2 whole wheat toast 3 / 152 / 8 / 26

totals 24 / 458 / 29 / 29

Meal two

1 can tuna 14 / 339 / 50 / 0
2 tbs mayo 10 / 114 / 0 / 3

totals 24 / 453 / 50 / 3

Meal three

8 oz chicken 8 / 368 / 72 / 0
4 oz cottage cheese 0 / 80 / 12 / 4

Totals 8 / 448 / 84 / 4

Meal four (pre wo)

6 oz fish 6 / 216 / 42 / 0
3 whole wheat bread 3 / 228 / 12 / 39

Totals 9 / 444 / 54 / 39

Shake post wo
ON Pro Complex 60

Meal five

6 oz Chicken 8 / 368 / 72 / 0
4 oz brown rice 0 / 124 / 4 / 24

totals 8 / 492 / 72 / 24

Meal 6

6 oz Cottage cheese 0 / 120 / 9 / 6

Total fat 73g
total cals 2415
total protein 358g
Total carbs 105g

I have ON pro-complex and casein whey but dont have the marcos for it as I am at work. Going off my last diet plan this one seems to be a bit more on point but I am always open to suggestions and pointers! If anything would be better added or moved I would like to hear the advice.

Have several meals and variations but about the same marcos per meal just like to switch it up to keep it different and not grow tired of the same crap all the time.

Think maybe meal 4 and 5 should be switched and add some cottage cheese to meal in meal 4 pre wo?

Thanks for the help!

**Damienm05** · 08-08-2010, 09:52 AM

Originally Posted by 2_slow_5.0

Well its been a while since I have been serious on a strict diet and figured I need to quit being lazy and get back to it. Thought I would post up my new outline and see what pointers anyone can give.

I am 28 years old
(8-22 B-day Im getting ****ing old by the time you read this I maybe 29)
6'4 and currently 210 with 16-18% bf
Caloric need about 3200

This would be more of a lean bulking diet as I am trying to cut down on my BF while putting on some quality lean mass. Yes I should just bulk but with my current BF I dont want to add to it but rather reduce it.

So 6 meals a day with morning cardio on an empty stomach and mid day to evening workout prior to last 2 meals.

Meal one
Fat/ Cals/ Pro/ Carbs/
3 eggs scrambled 21 / 306 / 21 / 3
2 whole wheat toast 3 / 152 / 8 / 26

totals 24 / 458 / 29 / 29 Wheat toast is a weak carb source. Heavily process and enriched. Invest in ezekiel or other sprouted grain flourless bread or stick to oats or organic grits in the AM like most. As for the eggs here, I think there's too much fat and not enough protein. We'll add the fat back in later but for now, use only 1 whole egg and 8-10 whites. Also, even for a "lean" bulk, you need more than 25g carbs in your first few meals IMO. Shoot for twice that.

Meal two

1 can tuna 14 / 339 / 50 / 0
2 tbs mayo 10 / 114 / 0 / 3

totals 24 / 453 / 50 / 3 Nothing lean about mayo. Also, unless you're using light 2 tbs would be twice as many cals. Regardless, re-structure this meal for lean protein/complex carb. We'll get the fat back in later. Example: tuna with fat free italian dressing, 1 cup brown rice.

Meal three

8 oz chicken 8 / 368 / 72 / 0 Macros are way off. This is more like 54g protein and 200 cals raw. If you're eating 8 oz. cooked, reduce the portion to 6 oz.
4 oz cottage cheese 0 / 80 / 12 / 4 Remove this. You have 2 protein sources and no energy source (carbs/fat). Add a complex carb (sweet potato, brown rice, lentils, beans, oats, etc). Also, This would be a good meal to get a serving of fibrous green veggies in (broccoli, asparagus, spinach, etc).

Totals 8 / 448 / 84 / 4

Meal four (pre wo)

6 oz fish 6 / 216 / 42 / 0
3 whole wheat bread 3 / 228 / 12 / 39 Again, do 50-70g of a better carb source for pre-workout nutrition.

Totals 9 / 444 / 54 / 39

Shake post wo
ON Pro Complex 60

Meal five Not sure what this is. I'm thinking typo. Regardless, your PWO nutrition should be more than just whey. Add 1 cup of oats ideally right into the shake or other carb source to transport nutrients to the muscles, create glycogen, spare the fast-acting protein. Make sure you eat meal 5 only about 60 minutes after the shake as well. That whey is only good for immediate PWO recovery, it'll be gone soon.

6 oz Chicken 8 / 368 / 72 / 0
4 oz brown rice 0 / 124 / 4 / 24 Good to see you tapering off carbs late in the day. I'd consider removing them completely here however and having a protein/fat only meal. Especially since your diet 100% lacks good fats (nuts, avocados, macadamia nut/olive oils, natural nut butters, etc.). Remove the rice. Add at least 15g fat via those sources to this meal.

totals 8 / 492 / 72 / 24

Meal 6

6 oz Cottage cheese 0 / 120 / 9 / 6 Macros are off. At 4 cals per gram and 15g of carbs/pro that's not 120 cals. Regardless, increase the portion to 1 cup of whole milk cottage cheese which should yield you less carbs/sugar and more protein/fat (24/4g I believe). Add 2 tablespoons of natural PB and some splenda, vanilla for a little pudding if you'd like. Personally, I prefer making this meal with casein powder or even a steak but cottage cheese is an acceptable before bed source.

Total fat 73g I'd like to see this come up to 90 with the addition of 8-12g of omega-3 EFAs in addition to the changes above. Your body needs essential fats via fish oil, flax oil, and capsules. Easiest is to get some fish oil capsules and pop 2 with every meal.
total cals 2415 These cals are too low for a lean bulk, hence why my changes have brought you up by a couple hundred but see summary below for my $.02
total protein 358g
Total carbs 105g So low it's not even funny. Everyone thinks they're "carb-sensitive" and that they'll get fat eating 200g or more every day. I promise you dude, if you eat carbs as I've suggested above but avoid them in the final 2 meals and your total calories are neutral or negative - you will gain strength better and not a single % of body fat! Don't be scared, carbs are needed for intense workouts, nice gains, and a better overall mental state.

I have ON pro-complex and casein whey but dont have the marcos for it as I am at work. Going off my last diet plan this one seems to be a bit more on point but I am always open to suggestions and pointers! If anything would be better added or moved I would like to hear the advice.

Have several meals and variations but about the same marcos per meal just like to switch it up to keep it different and not grow tired of the same crap all the time.

Think maybe meal 4 and 5 should be switched and add some cottage cheese to meal in meal 4 pre wo? Stick to how I laid it out above.

Thanks for the help!

OK, I made changes in bold that need to be implemented ASAP. Carbs were way low, fat sources were poor. The general layout was fairly poor but you took the time to post it concisely and as such, you're getting fixed up nicely as well.
Now, I really think you should forget about "lean bulking" and just cut. Especially since even with my changes, you'll still be running a caloric deficit. You may gain some strength, especially if you haven't been lifting long, but you won't make really nice gains unless you're eating 3500+ cals at your size (6'4" 210 is a big body to grow). I'd just eat around 2800 for now with a good bit of cardio and watch the fat melt off over a period of 8-12 weeks or so. Constantly changing caloric intake based on trial and error (rate of fat loss/strength gain). At the end of that period, when your body fat is 10-12% if you stick to the diet, then you should consider an all-out bulk for another 12 week period. I assure you, that overall 6 months will yield well more fat loss and LBM gain than trying to do both simultaneously. Regardless, you have a nice looking diet above now. Please continue posting and asking questions as you make changes and such. It's a marathon.

**MrGreen** · 08-08-2010, 11:23 AM

Damienm05

Thanks man I will get on that and have a revised outline posted up this evening to your specs.

**Damienm05** · 08-08-2010, 11:55 AM

Originally Posted by 2_slow_5.0

Damienm05

Thanks man I will get on that and have a revised outline posted up this evening to your specs.

No problem. i actually enjoy helping when people take the time to post a proposed diet the right way. It assures me that A) They have the dedication and plan on sticking with it and more importantly B) That I'm able to help effectively since I don't have to guess at the macros.

**ghettoboyd** · 08-08-2010, 12:23 PM

bro your actually just a pup at 29....there are a lot of members here well above that i for one am 38 and still going strong....bbing is the fountain of youth brotha....goodluck...

**MrGreen** · 08-09-2010, 12:48 AM

Revised diet per Damienm05 suggestions. Well I hope thats what I did! LOL

Meal 1 fat/ cals/ pro/ carbs/

1/2 cup egg whites 0 / 58 / 13 / 0
1 whole egg 7 / 102 / 7 / 1
1/2 cup oats 3 / 113 / 8 / 31
2 tbs natty PB 16 / 210 / 7 / 6

Totals 26 / 483 / 35 / 38

Meal 2
1 can tuna 14 / 39 / 50 / 0
1 cup brown rice 2 / 219 / 5 / 45

Totals 16 / 255 / 55 / 45

Meal 3

6oz chicken 18 / 288 / 36 / 0
1/2 cup broccoli 0 / 26 / 3 / 5
1/2 cup brown rice 1 / 107 / 3 / 22

Totals 19 / 421 / 42 / 27

Meal 4

6oz fish 6 / 216 / 4 / 0
1 cup sweet potato 0 / 180 / 4 / 41
1/2 cup almonds 36 / 412 / 15 / 13

totals 42 / 808 / 61 / 54

workout is here
Shake directly after work out ON complex with 1/2 cup oats. Again dont have marcos for it at the moment said to be 60g protein
Oats & protein from shake 3 / 113 / 68 / 31

Meal 5 within 60 minutes of shake

6oz chicken 18 / 288 / 36 / 0
1/2 cup brown rice 1 / 107 / 3 / 22
1 alvacado 21 / 227 / 3 / 12

Totals 40 / 622 / 42 / 34

Meal 6
Casein whey ON brand dont have marcos for it. You said its accectable so I put it here will sub for steak and cottage cheese from time to time.

Daily values minus the shakes

fat 139g ( If I cut the almonds out this would be in your 90g area)
Cals 2702 ( added about 200 but sure the marcos in shake will bring this up)
Protein 303g ( again only have what discountsupplement.com says on protein for ON pro complex not for casein whey so its not included.)
Carbs 229g (which is double and again doesnt include shakes.)

Teach me! My diet outline please guide me!

This was my first outline 2 years ago. I never posted up the revised addition but did do as advised which is why this first outline looked how it did.

As for any marcos that are not correct I looked everything up from here.
http://nutritiondata.self.com/tools/nutrient-search

If anything is off I will look it up on any site recommended to me and adjust values accordingly.

Again thanks for the help! Just want to get the diet ironed out so I can achieve the best results possible.

**Damienm05** · 08-09-2010, 07:10 AM

Originally Posted by MrGreen

Revised diet per Damienm05 suggestions. Well I hope thats what I did! LOL

Meal 1 fat/ cals/ pro/ carbs/

1/2 cup egg whites 0 / 58 / 13 / 0 Do a whole cup (4 servings)
1 whole egg 7 / 102 / 7 / 1
1/2 cup oats 3 / 113 / 8 / 31
2 tbs natty PB 16 / 210 / 7 / 6 Remove for now. We'll add this PB back later.

Totals 26 / 483 / 35 / 38

Meal 2
1 can tuna 14 / 39 / 50 / 0
1 cup brown rice 2 / 219 / 5 / 45

Totals 16 / 255 / 55 / 45

Meal 3

6oz chicken 18 / 288 / 36 / 0
1/2 cup broccoli 0 / 26 / 3 / 5
1/2 cup brown rice 1 / 107 / 3 / 22

Totals 19 / 421 / 42 / 27

Meal 4

6oz fish 6 / 216 / 4 / 0
1 cup sweet potato 0 / 180 / 4 / 41
1/2 cup almonds 36 / 412 / 15 / = 13 Remove.

totals 42 / 808 / 61 / 54

workout is here
Shake directly after work out ON complex with 1/2 cup oats. Again dont have marcos for it at the moment said to be 60g protein
Oats & protein from shake 3 / 113 / 68 / 31 68 pro/31 carb would be 4x as many cals as the 113 listed. Check your numbers here. Also 68 pro is a ton for any serving, even PWO, the standard 40g serving with 30g complex carbs is perfect and will run 300 cals.

Meal 5 within 60 minutes of shake

6oz chicken 18 / 288 / 36 / 0
1/2 cup brown rice 1 / 107 / 3 / 22
1 alvacado 21 / 227 / 3 / 12

Totals 40 / 622 / 42 / 34

Meal 6
Casein whey ON brand dont have marcos for it. You said its accectable so I put it here will sub for steak and cottage cheese from time to time. Add back the peanut butter I removed from breakfast with this meal to slow digestion. Very important. BTW, each scoop of ON casein is 24g pro, 3g carbs, and 1 fat. 120 cals.

Daily values minus the shakes

fat 139g ( If I cut the almonds out this would be in your 90g area) Yes, remove those almonds and add back another 10g via fish oil or other EFA source like flax. Go for 100g.
Cals 2702 ( added about 200 but sure the marcos in shake will bring this up)
Protein 303g ( again only have what discountsupplement.com says on protein for ON pro complex not for casein whey so its not included.)
Carbs 229g (which is double and again doesnt include shakes.) Count shakes, they are meals too! Just fast ones.

Teach me! My diet outline please guide me!

This was my first outline 2 years ago. I never posted up the revised addition but did do as advised which is why this first outline looked how it did.

As for any marcos that are not correct I looked everything up from here.
http://nutritiondata.self.com/tools/nutrient-search

If anything is off I will look it up on any site recommended to me and adjust values accordingly.

Again thanks for the help! Just want to get the diet ironed out so I can achieve the best results possible.

Much better, suggestions above. The key is to separate carb and fat meals as needed and plan their timing more efficiently to give you an energy source throughout the day with optimal fat loss and to make the most of your protein intake.

**MrGreen** · 08-09-2010, 09:17 AM

Thanks again I will correct it a bit later on when I have time to do it properly. Seems one last revision should be pretty well on point to your recommendations.

Thanks!

**MrGreen** · 08-09-2010, 08:11 PM

Ok I think this should be it. I looked up the ON Pro complex values also so it should be complete.

Meal 1___________ Fat______Cals______Protein______Carbs
1 cup egg whites........0_______ 116______ _26 ________ 0
1 whole egg...............7_______ 102_______ 7 ________ 1
1/2 cup oats..............3_______ 113_______ 8 ________ 31

Totals......................10 ______ 331______ _41 ______ __32

Meal 2___________ Fat______Cals______Protein______Carbs
1 can tuna............... 14______ 39 _______ 50 _________ 0
1 cup brown rice....... .2 ______ 219_______ 5 ________ 45

Totals..................... 16______ 258________ 55 ________ 45

Meal 3___________ Fat______Cals______Protein______Carbs
6oz Chicken .............18 ______288 _______36 __________0
1/2 cup broccoli .........0 _____ _26 _______3 __________5
1/2 cup brown rice .....1 _____ _107 _______3 __________22

Totals .....................19 _______421 _______42 _______ _27

Meal 4_____________Fat______Cals______Protein______Carb s
6oz Fish ...................6______ 214 _______42 __________0
1 cup sweet potato.....0______ 180 ________4 __________41

Totals...................... 6 _____ 394 _______46___________41

Work out here with shake right after. I know this protein is still a bit high but I dont want to X the oats because I think I need the carbs post WO correct? I didnt count the shakes as meals before so now it will be 7 meals total.

Meal 5___________ Fat______Cals______Protein______Carbs
ON pro complex..........2________260 _______54__________4
1/2 cup oats..............3________113 _____ __8__________31

Totals.......................5_______ 373 ________62__________35

Which would be following the shake about 30 minutes after or so.
Meal 6___________ Fat______Cals______Protein______Carbs
6oz Chicken ........... 18______ 288 _______36__________0
1/2 cup brown rice... ..1 ____ 107 ________3__________22
1 alvacado ...............21 ____ 227 ________3__________12

Totals................ .....40 ____ 622 ________42_________34

Meal 7___________ Fat______Cals______Protein______Carbs
ON casein whey .......1_______120 _______24__________3
2 TBS Natty PB .......16 ______210 ________7__________6

Totals ..................17_______330 _______31__________9

Daily totals

___________ Fat______Cals______Protein______Carbs__________
................. 113 ___ 2729 ____ 319 _____ 223 _________

Just for refference the original totals I had come up with the first outline.

___________ Fat______Cals______Protein______Carbs__________
.................73 _____2415______ 358 ________ 105 _________

Total fat up 23g
total cals up 314
total protein down 39g
Total carbs up 118g

Like I said thanks again for all your help long as this is correct I will run it. Once I get back into down I will get some pictures and in 4-6 weeks I will post up the results with the pics also. The flax oil and fish oil I have on hand also. I will take them 3 times a day unless you would say different.