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08-13-2010, 10:25 PM #1Associate Member
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bulk Diet critique please, full macros included.
Hello,
age 23
Height 5'9
weight 163lbs
bulking 4 day split
Check out my diet, *Very loosely* based off 'unofficial how to bulk' sample diet
Afternoon snack - has to be protein powder due to work restrictions
have a look
little cardio is performed on this diet, 20 mins slow jog prior to workout, my work is medium-heavy labour.
Please note - may be slightly inaccurate as i used fitday for macros and used to closest foods available to what I actually eat.
Breakfast:
1.5 cup raw rolled oats fat-7.7 carbs-81.4 protein-19.4
Banana .4 27 1.3
2 cup skim milk no fat .4 24.3 16.5
1 tblspoon natty pb 6.1 6.4 4.7
2 scoops protein powder 2.8 5.1 31.2
fat - 17.4
pro - 73.1
carbs - 144.2
cals - 1002
mid morning:
2 cans of Tuna, 1 springwater, 1 olive oil fat 1.8 carbs 0 pro 56.1
fat - 1.8
pro 56.1
carbs 0
cals - 255
Lunch
150g lean turkey breast fat 11.8 carbs 0 pro 43.2
1/2 cup brown rice fat 1.4 carbs 36.2 pro 4.1
fat - 13.2
pro - 47.3
carbs - 36.2
cals - 466
afternoon snack
2 scoops protein powder in water fat 2.8 carbs 5.1 pro 31.2
fat - 2.8
pro - 31.2
carbs 5.1
cals - 170
Pre-workout
200 g lean ground beef fat 35.3 carbs 0 pro 51.1
1 slice mutigrain toast 1 12 2.6
fat 36.3
pro 53.7
carb 12.1
cals 603
post workout
2 scoops universal real gains in water fat 2.0 carbs 58 pro 34
fat 2
carbs 58
pro 34
cals - 400
Dinner
Most often steak+ veg, impossible to get accurate macros as meals vary, will try to estimate as
fat 20
carbs 20
pro 30
cals *around 200
Before bed
2 scoops protein powder 2 cups skim milk fat 3.2 carbs 24.3 pro 47.7
*Totals*
fat - 96.5
Carbs - 301.7
pro - 363.1
cals - 3433
thanks!
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08-14-2010, 03:26 AM #2
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08-14-2010, 03:40 AM #3Associate Member
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cheers, good advice.
I thought some of the macro's were cocked, I got them off fitday. I had to scroll through 2-3 pages of crap to find turkey breast in there.
oh and for the springwater I meant to say 1 can of tuna was in springwater and one in olive oil, I drink plenty of water.
thanks for taking the time, appreciated.
edit..question,
If I was to go with casein for before bed, what should I mix her with?
Also, with my breakfast i usually chuck all the ingredients in a blender and blend it all into a shake(has the consistency of cement) I do this to save time, How would you recommend consuming my oats and eggs+whites, stupid question i know But there has to be a quicker way then half an hour of cooking and eating, ill be late for work lol, I fear that you will reply to that with 'get up earlier' haha....Last edited by siddy101; 08-14-2010 at 06:33 AM.
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Great advice by Damien as usual.
I'd mix the casein shake with water, and again, add an EFA to that meal. I don't care for PB (it's just too easy to over eat the PB), so I'd go with fish oil, or an oil source (no one is going to over eat on fish oil!)
I don't know how it takes you half an hour to eat oats and eggs. you could just scramble them up and chow them down.
Or....you guessed it....get up earlier
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08-14-2010, 10:21 AM #5
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08-14-2010, 11:00 AM #6
Thank you guys for saying this! I used to preach this all the time and got some hate from those who'd been using it as a staple for years.
I sabotaged myself for months before I realized that what I considered 2 loosely measured tablespoons was really like 4 heaping ones and 500 calories! I use it now in my casein because I'm a chocolate-PB flavor addict and I've learned but I really should start suggesting oils.
God only knows how many times I walked to the fridge, still half-asleep, on my last cycle and crushed like half a jar with the logic, "meh, it's not carbs..."
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08-14-2010, 09:58 PM #7Associate Member
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IS it advisable to drink eggwhites raw? I have done plenty of searches on the matter but it always seems a 50/50 concensus
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08-15-2010, 07:55 AM #8
Studies suggest protein absorbtion is reduced by 50% eating raw vs cooked eggs. Although the pasturization process heats egg whites for carton storage, it's not the same as being cooked. Also, there is a risk of salmonella and other pathogens in raw dairy.
Sometimes, though, I don't have enough time and will drink mine raw.
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08-15-2010, 08:26 AM #9
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08-15-2010, 08:45 AM #10
Hey, it's good enough for Rocky Balboa!
Here's a study if anyone is interested...reading these makes my brain hurt:
http://jn.nutrition.org/cgi/content/full/128/10/1716
After ingestion of the cooked egg protein meal, a substantial quantity of nitrogen was recovered in the ileal effluent over 24 h. The calculated yield of endogenous nitrogen (i.e., 0.40 g N) was close to the yield of 0.55 g N obtained by other researchers after ingestion of 17 g of pea protein (Gausserès et al. 1994). The calculated true ileal digestibility of cooked egg protein amounted to 91%. This finding demonstrates that even cooked egg protein, which has generally been considered to be easily digestible, is malabsorbed to some extent after ingestion of a physiologic load. Incomplete assimilation of dietary protein may have important consequences not only from a nutritional point of view, but also from a gastrointestinal point of view. Indeed, some metabolites resulting from bacterial fermentation of malabsorbed proteins in the colon have been implicated in the ethiopathogenesis of diseases such as colonic cancer and ulcerative colitis (Macfarlane and Cummings 1991, Pitcher and Cummings 1994, Visek 1978). It has already been reported extensively that food processing can influence protein digestibility both beneficially and detrimentally (Öste 1991). Egg white protein is generally considered to be less digestible than heat-pretreated egg white protein. However, no data are available concerning the magnitude of this impairment in vivo. In this study, it was shown that after ingestion of 25 g of raw egg protein, almost 50% is malabsorbed over 24 h. The higher digestibility of cooked egg protein presumably results from structural changes in the protein molecule induced by heating, thereby enabling the digestive enzymes to gain broader access to the peptide bonds. It has been suggested that the reduced digestibility of raw egg white is at least partially related to the presence of trypsin inhibitors in raw egg white (Matthews 1990). Ovomucoid is quantitatively the most important trypsin inhibitor (Gilbert 1971, Kassell 1970). Ovomucoid, however, does not react with human trypsin and, moreover, is relatively heat stable (Kasell 1970). Whether other egg trypsin inhibitors (e.g., ovoinhibitor or papain inhibitor) interfere with the digestibility of unprocessed egg white protein is unknown.
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08-15-2010, 09:34 AM #11
Good read. Good post.
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08-15-2010, 10:38 AM #12
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08-15-2010, 01:41 PM #13Junior Member
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Just make sure the meat is lean and the veggies are green and fibrous, not starchy/sugary.
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08-15-2010, 02:30 PM #14
Almost any green veggie is good. Asparagus, green lettuces (not iceburg), sprouts, spinach, broccoli, cauliflower (ok, it's not green but still great for you), etc. I like squashes and zucchinis as well.
This may be debatable, but i'd avoid veggies like carrots as they're high in sugar. Celery is fine but doesn't provide much nutrition. If you're hungry, it's great to fill up on as it's a negative calorie food (body uses more energy to digest celery than the celery itself provides).
If you consider tomatoes a veggie, i'd avoid them. Onions are WAY high in sugar, be careful with them.
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08-15-2010, 02:35 PM #15
Anything leafy and/or green is good usually
Off the top of my head, eat:
-Broccoli
-Asparagus
-Brussell Sprouts
-Kale
-Collard Greens
-Cauliflower
-Zuchinni/Squash
-Artichokes
-Eggplant
-Celery (not much to offer nutrient-wise)
-Spinach (One of the best, natural NO booster)
-Broccolini (Broccoli/Asparagus hybrid)
-Rappini (young broccoli, bitter and tasty)
-Arugula
-Frisee
-Most baby lettuces
-Radicchio
-Green Beans
-Wax beans
-French beans
Avoid the following if you are watching sugar:
-Carrots
-Parsnips (high GI starch)
-White/Red/New Potatoes (high GI starch)
-Corn (Good complex carb choice)
-Beats
-Peas
-Plantains (medium GI starch)
-Rutabega (medium GI starch)
-Turnips (medium GI starch)
-Iceberg lettuce (not terrible, just minimal nutrients - mostly water and a bit of sugar)
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08-15-2010, 02:36 PM #16
Sorry Gbrice - didn't see you already got him.
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08-15-2010, 03:44 PM #17Junior Member
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Thanks guys.
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08-15-2010, 04:17 PM #18
Heh, np bro - 95% of the time we're on the same page anyway. You're just a bit more thorough! =)
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