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  1. #1
    Muscledweebe is offline Junior Member
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    My new bulk diet!! w/macros Please critique

    Hey guys, ive spent alot time trying to get this diet right, but with some input from you guys im sure i can get it better!! Prior to this diet i relied alot on weight gainers and just eating high caloric fat foods, as i am an ectomorph and pretty active, But we all know thats not the way to go, so here are some stats and ill lay out my diet. Feel free to advice. My maintenace caloric intake is 3200 cals.
    25
    5'7"
    176
    8.5 bf (might be a bit higher now midcycle)
    1 cycle
    2 years training

    Meal 1 6am pro/carb
    1 1/2 cup oats 15/81/9-450
    2 scoops whey 48/6/2-240
    1 banana 1/30/0-110

    Meal 2 9am pro/fat
    2 cans tuna 36/2/2-160
    2 tbsp fat mayo 0/0/20-180
    2 tbsp flax 0/0/27-240
    2 scoops whey 24/3/1-120

    Meal 3 12pm pro/carb
    6oz chicken breast 40/0/2-195
    Whole wheat pita 6/35/2-170
    1 scoop whey 24/3/1-120
    1 cup whole milk 8/11/9-150

    Meal 4 3pm pro/carb
    2 cup plain yogurt 30/38/0-260
    40g dextrose 0/40/0-150
    2 scoops whey 24/3/1-120

    4:30 W/O
    Simple carb 0/21/0-75

    PWO meal/shake
    2 scoops whey 48/6/2-240
    1 cup whole milk 8/11/8-150
    60g dextrose 0/60/0-225

    PPWO
    4oz lean ground beef 24/0/4-140
    1oz swiss 7/1/9-110
    2 cup green veggies 3/9/0-50

    Meal 7 9:30pm prior to bedtime
    1cup oats 10/54/6-300
    2 scoop cassien 48/6/2-240
    2 tbsp NPB 8/6/16-190
    2 cup whole milk 16/22/17-300

    2:30am
    If my baby girl wakes up for her bottle ill make mines too
    2 scoops cassien 48/6/2-240

    This comes out to roughly 470g pro, 450 carb, 138g fat, and 5000 calories.
    On non W/O days i wont have PWO shake, and PPWO would be my meal between 3pm and bedtime.
    My goal is to hit 185 ASAP, then cut down bf while maintaining weight and muscle

  2. #2
    baseline_9's Avatar
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    Quote Originally Posted by Muscledweebe View Post
    Hey guys, ive spent alot time trying to get this diet right, but with some input from you guys im sure i can get it better!! Prior to this diet i relied alot on weight gainers and just eating high caloric fat foods, as i am an ectomorph and pretty active, But we all know thats not the way to go, so here are some stats and ill lay out my diet. Feel free to advice. My maintenace caloric intake is 3200 cals.
    25
    5'7"
    176
    8.5 bf (might be a bit higher now midcycle)
    1 cycle
    2 years training

    Meal 1 6am pro/carb
    1 1/2 cup oats 15/81/9-450
    2 scoops whey 48/6/2-240 Changed Protein source to egg's, use whey as littele as possible
    1 banana 1/30/0-110

    Meal 2 9am pro/fat
    2 cans tuna 36/2/2-160 Re-check these macros, seem low to me
    2 tbsp fat mayo 0/0/20-180
    2 tbsp flax 0/0/27-240
    2 scoops whey 24/3/1-120 drop the whey, get protein from animal sources (meat)

    Meal 3 12pm pro/carb
    6oz chicken breast 40/0/2-195 increase to 8oz
    Whole wheat pita 6/35/2-170 make this your only carb source here, maybe add some more
    1 scoop whey 24/3/1-120 drop the whey
    1 cup whole milk 8/11/9-150 drop the milk

    Meal 4 3pm pro/carb
    2 cup plain yogurt 30/38/0-260
    40g dextrose 0/40/0-150
    2 scoops whey 24/3/1-120
    i would drop this meal all together and change to medium GI carbs and animal protein source (6-8oz)

    4:30 W/O
    Simple carb 0/21/0-75 IMO good idea, add BCAA's to this and it will be great

    PWO meal/shake
    2 scoops whey 48/6/2-240
    1 cup whole milk 8/11/8-150
    60g dextrose 0/60/0-225 make this 30g dextrose and add 50g oats

    PPWO
    4oz lean ground beef 24/0/4-140
    1oz swiss 7/1/9-110
    2 cup green veggies 3/9/0-50
    This meal needs carbs!

    Meal 7 9:30pm prior to bedtime
    1cup oats 10/54/6-300
    2 scoop cassien 48/6/2-240
    2 tbsp NPB 8/6/16-190
    2 cup whole milk 16/22/17-300
    IMO solid Pre-sleep meal

    2:30am
    If my baby girl wakes up for her bottle ill make mines too
    2 scoops cassien 48/6/2-240 good

    This comes out to roughly 470g pro, 450 carb, 138g fat, and 5000 calories.overall maybe a bit high on the protein, id say around 350g protein would be ok for you
    On non W/O days i wont have PWO shake, and PPWO would be my meal between 3pm and bedtime.
    My goal is to hit 185 ASAP, then cut down bf while maintaining weight and muscle
    see bold^^^

    And add as many greens in as you can
    Last edited by baseline_9; 09-18-2010 at 11:17 AM.

  3. #3
    scotty51312's Avatar
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    Looks like baseline pretty much summed it up. I usually only use whey as soon as i wake up as a sort of pre breakfast to stop the overnight catabolism and for post work out. The rest is is animal sources. The girls at the grocery store know me just because i buy a 10lb bag of chicken breasts, 14 cans of tuna, and 5lbs of sirloin every sunday evening

  4. #4
    gbrice75's Avatar
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    Quote Originally Posted by Muscledweebe View Post
    Hey guys, ive spent alot time trying to get this diet right, but with some input from you guys im sure i can get it better!! Prior to this diet i relied alot on weight gainers and just eating high caloric fat foods, as i am an ectomorph and pretty active, But we all know thats not the way to go, so here are some stats and ill lay out my diet. Feel free to advice. My maintenace caloric intake is 3200 cals.
    25
    5'7"
    176
    8.5 bf (might be a bit higher now midcycle)
    1 cycle
    2 years training

    Meal 1 6am pro/carb
    1 1/2 cup oats 15/81/9-450
    2 scoops whey 48/6/2-240
    1 banana 1/30/0-110

    Make it 1 scoop of whey and add a couple whole eggs and some whites to make up the protein

    Meal 2 9am pro/fat
    2 cans tuna 36/2/2-160
    2 tbsp fat mayo 0/0/20-180
    2 tbsp flax 0/0/27-240
    2 scoops whey 24/3/1-120

    I'd rather see 50-60g of complex carbs in this meal, reserve the pro/fat meals for later in the day. Having said that, this is WAY too much fat in one sitting. At the very least drop the flax. Of course, it'd be better to drop the mayo but you probably won't eat the tuna without it. Drop the whey, unecessary

    Meal 3 12pm pro/carb
    6oz chicken breast 40/0/2-195
    Whole wheat pita 6/35/2-170
    1 scoop whey 24/3/1-120
    1 cup whole milk 8/11/9-150

    Agree with Baseline here. Also if you can get a better carb source here (sweet potato, quinoa, beans/lentils, etc), do it

    Meal 4 3pm pro/carb
    2 cup plain yogurt 30/38/0-260
    40g dextrose 0/40/0-150
    2 scoops whey 24/3/1-120

    IMO dextrose is a horrible pre workout carb. Go with a slow burning complex carb instead, oats or a sweet potato would be ideal. Drop the whey and eat 4-6oz lean meat. Yogurt is ok but high as hell in sugar

    4:30 W/O
    Simple carb 0/21/0-75

    PWO meal/shake
    2 scoops whey 48/6/2-240
    1 cup whole milk 8/11/8-150
    60g dextrose 0/60/0-225

    I'm not a fan of the dextrose/maltodextrin PWO either, but since you're bulking I guess it's ok. Drop the whole milk for sure - the fat will slow absorption of the other nutrients

    PPWO
    4oz lean ground beef 24/0/4-140
    1oz swiss 7/1/9-110
    2 cup green veggies 3/9/0-50

    make the protein 6oz, drop the swiss and add a complex carb

    Meal 7 9:30pm prior to bedtime
    1cup oats 10/54/6-300
    2 scoop cassien 48/6/2-240
    2 tbsp NPB 8/6/16-190
    2 cup whole milk 16/22/17-300

    Why are you eating 60+ grams of carbs right before bed, along with over 30g fat? That's a recipe for adding bodyfat. No need for all that fuel, you're going to sleep. Drop the oats, and drop at least 1 cup of the milk, i'd rather see both gone

    2:30am
    If my baby girl wakes up for her bottle ill make mines too
    2 scoops cassien 48/6/2-240

    This comes out to roughly 470g pro, 450 carb, 138g fat, and 5000 calories.
    On non W/O days i wont have PWO shake, and PPWO would be my meal between 3pm and bedtime.
    My goal is to hit 185 ASAP, then cut down bf while maintaining weight and muscle
    Baseline already took good care of you, but I wanted to add my .02. Don't mean to step on any toes.

    Firstly, your calories are WAY high. If your maintenance is 3200, why in the world would you eat 5000 calories? All you need to do is give your body a LITTLE extra to grow. Anything beyond that your body won't be able to use and will only store as fat. 4000 calories would be the absolute MOST i'd start with. If you don't see gains, you can add 100 calories/week until you do.

    I recommended you drop a bunch of stuff which should help you cut alot of the calories out and get closer to 4000, if you choose to take the advice. See bold
    Last edited by gbrice75; 09-18-2010 at 12:29 PM.

  5. #5
    Muscledweebe is offline Junior Member
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    Thank u very much guys ill make my changes and post a revised diet based on ur guys advice.

  6. #6
    baseline_9's Avatar
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    After taking a second look at that pre bed meal (since reading GBs critique) id say it could be amended

    I dont see carbs as a problem before bed, just keep them complex (oats)

    Drop half of the milk
    Drop the peanut butter

    Ur on the right track now anyway, just repost with changes, i didnt even look at macros per meal too much, get the fundementals right first then we can sort amounts out

    Howe er looking at overall cals n macros your too high as GD said, you can easily drop 120g of protein and maybe the same from the carbs

  7. #7
    gbrice75's Avatar
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    Quote Originally Posted by baseline_9 View Post
    I dont see carbs as a problem before bed, just keep them complex (oats)
    Really?? What do you think his body is going to do with all of that 'energy' since he's about to drop his head on the pillow for 8+ hours? Granted, I don't think a few grams of carbs would hurt, but 50g from just the oats alone is a really bad idea IMO. I wouldn't purposely eat carbs before bed, but wouldn't freak out over trace amounts I get inadvertently by eating other foods (PB for instance).

    Not arguing with you, we're both entitled to our own opinion, i'm just surprised to hear you say this!

  8. #8
    baseline_9's Avatar
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    GB, my thoughts about carbs before bed has changed over time

    If trying to gain weight Id say that carbs can be used pre bed especially in this case as the OP is training in the evening and some glycogen will be depleted in the evening, i also know that you cannot reload muscles with glycogen from one meal (PWO)

    My belief is that carbs post workout should be evenly spaced out up untill bed ( that is if you are training in the evening)

    In your situation where you train first thing in the morning i would not put carbs before bed as you have had all day to replenish glycogen stores

    I hope i make some sence,

  9. #9
    baseline_9's Avatar
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    And i think the whole world thinks carbs are the enemy

    This whole carbs are bad shit has created a lot of fallacies surrounding carbs

    Im the type of guy who likes to go against the grain just to proove that there are no set rules

    I could argue both sides of this case but would rather be on the more controversial side LOL

  10. #10
    Muscledweebe is offline Junior Member
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    Im just sittin back taking all this in as i got alot work ahead of me with all this great advice!! Will post new diet shortly

  11. #11
    gbrice75's Avatar
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    Quote Originally Posted by baseline_9 View Post
    GB, my thoughts about carbs before bed has changed over time

    If trying to gain weight Id say that carbs can be used pre bed especially in this case as the OP is training in the evening and some glycogen will be depleted in the evening, i also know that you cannot reload muscles with glycogen from one meal (PWO)

    My belief is that carbs post workout should be evenly spaced out up untill bed ( that is if you are training in the evening)

    In your situation where you train first thing in the morning i would not put carbs before bed as you have had all day to replenish glycogen stores

    I hope i make some sence,
    Definitely a fair point Base, I would agree that working out in the evening calls for a different macro protocol in the meals following the workout then people who workout earlier in the day. That and the fact that he is looking to add weight. I would definitely drop carbs before bed on a cutting diet.

    That said, I still think 50g + is overkill. I would start with a 1/2 cup oats to be on the safe side, and adjust from there if necessary, although I doubt this is the meal you'd need to play with to improve results.

  12. #12
    baseline_9's Avatar
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    iMO amount of carbs post exrcise up untill bed depends on how depleted you are

    IMO if you train l8 and consume 120g carbs between the time you finish training and the time you go to bed it make no difference if 120g are in your PWO meal or your pre bed meal (obviously neither aproaches are optimal)

    IMO your body can process the carbs better if split up (so 40 40 40 )

    Anyway im hijacking the second thread of today lol with too much of my opinion LOL

    Im sure this subject has been debated for years on this boar and if you could BUMP the right thread u could get it going all over again,having people on both sides of the fence

    As Lyle Mcdonald says "I find the truth to be somewhere in the middle"
    Last edited by baseline_9; 09-18-2010 at 04:20 PM.

  13. #13
    gbrice75's Avatar
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    Quote Originally Posted by baseline_9 View Post
    iMO amount of carbs post exrcise up untill bed depends on how depleted you are

    IMO if you train l8 and consume 120g carbs between the time you finish training and the time you go to bed it make no difference if 120g are in your PWO meal or your pre bed meal (obviously neither aproaches are optimal)

    IMO your body can process the carbs better if split up (so 50g, 50g, 50g)

    Anyway im hijacking the second thread of today lol with too much of my opinion LOL

    Im sure this subject has been debated for years on this boar and if you could BUMP the right thread u could get it going all over again,having people on both sides of the fence

    As Lyle Mcdonald says "I find the truth to be somewhere in the middle"
    LoL, the hijack isn't your fault alone. Sorry OP!

  14. #14
    baseline_9's Avatar
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    Quote Originally Posted by gbrice75 View Post
    LoL, the hijack isn't your fault alone. Sorry OP!
    Oh well, at least its keeping his threa BUMPED

  15. #15
    Muscledweebe is offline Junior Member
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    GB, Baseline!!! can i have my thread back please!! LMAO thanks alot guys, here is my revised diet. tell me what u think. soon as i get ur approval its off to the supermarket LOL

    Meal 1 6am pro/carb
    1 cup oats 10/54/6-300
    1 scoops whey 24/3/1-120
    2 whole eggs 12/2/9-160
    2 egg whites 8/0/0-34
    1 cup lowfat milk 10/13/2-120

    Meal 2 9am pro/carb
    8oz chicken breast 54/0/2-260
    1/2 serving whole wheat pita 3/17/1-85
    2 cup sweet potatoe 4/36/2-180


    Meal 3 12pm
    2 cans tuna 52/0/2-200
    1/4 cup macaroni 4/20/1-105
    1 tbsp fat mayo 0/0/10-90
    Whole wheat pita 6/35/2-170


    Meal 4 3pm
    6oz lean beef 36/0/6-210
    1/2 cup macaroni 7/41/1-210
    1 cup sweet potato/yam 4/17/1-90
    small garden salad no dressing 6/8/4-200

    4:30 W/O
    Simple carb w/bcaa's 0/21/0-75

    PWO meal/shake
    2 scoops whey 48/6/2-240
    1/2 cup oats 5/27/3-150
    1 cup lowfat milk 10/13/2-120
    30g dextrose 0/30/0-113

    PPWO
    6oz london broil steak 46/0/12-310
    1 cup brown rice 5/43/2-212
    2 cup green veggies 3/9/0-50

    Meal 7 9:30pm prior to bedtime
    1/2 cup oats 5/27/3-150
    1 scoop cassien 24/6/2-120
    1 cup lowfat milk 10/13/2-120

    2:30am
    If my baby girl wakes up for her bottle ill make mines too
    2 scoops cassien 48/6/2-240

    this is roughly 390g protein, 400g carbs, 75g fat, and just over 4,000 cals. i know the protien is still a bit high but im still working at it.

  16. #16
    gbrice75's Avatar
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    Quote Originally Posted by Muscledweebe View Post
    GB, Baseline!!! can i have my thread back please!! LMAO thanks alot guys, here is my revised diet. tell me what u think. soon as i get ur approval its off to the supermarket LOL

    Meal 1 6am pro/carb
    1 cup oats 10/54/6-300
    1 scoops whey 24/3/1-120
    2 whole eggs 12/2/9-160
    2 egg whites 8/0/0-34
    1 cup lowfat milk 10/13/2-120

    Drop the milk and add 2-3 more whites if possible. Not a big deal though

    Meal 2 9am pro/carb
    8oz chicken breast 54/0/2-260
    1/2 serving whole wheat pita 3/17/1-85
    2 cup sweet potatoe 4/36/2-180

    You can probably do without the pita, good meal otherwise


    Meal 3 12pm
    2 cans tuna 52/0/2-200
    1/4 cup macaroni 4/20/1-105
    1 tbsp fat mayo 0/0/10-90
    Whole wheat pita 6/35/2-170

    I still don't like the fat/carb combo. With tuna, I drizzle vinegar over it and just eat like that


    Meal 4 3pm
    6oz lean beef 36/0/6-210
    1/2 cup macaroni 7/41/1-210
    1 cup sweet potato/yam 4/17/1-90
    small garden salad no dressing 6/8/4-200

    Good meal, make sure the salad is good greens and not iceberg lettuce - should be spinach, romaine, arugula, etc

    4:30 W/O
    Simple carb w/bcaa's 0/21/0-75

    PWO meal/shake
    2 scoops whey 48/6/2-240
    1/2 cup oats 5/27/3-150
    1 cup lowfat milk 10/13/2-120
    30g dextrose 0/30/0-113

    Consider dropping the milk. Personally i'd drop the dextrose and do 1 cup of oats

    PPWO
    6oz london broil steak 46/0/12-310
    1 cup brown rice 5/43/2-212
    2 cup green veggies 3/9/0-50

    Great meal

    Meal 7 9:30pm prior to bedtime
    1/2 cup oats 5/27/3-150
    1 scoop cassien 24/6/2-120
    1 cup lowfat milk 10/13/2-120

    Maybe the carbs before bed is debatable, but I don't think sugar (milk) before bed is ever a good idea, bulking or cutting. I'd drop it!

    2:30am
    If my baby girl wakes up for her bottle ill make mines too
    2 scoops cassien 48/6/2-240

    this is roughly 390g protein, 400g carbs, 75g fat, and just over 4,000 cals. i know the protien is still a bit high but im still working at it.
    Much better, still some things that can be fixed IMO, but the big difference is you got your calories down which is a step in the right direction. BOLD

  17. #17
    baseline_9's Avatar
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    Just go with GB has said, he is a hard arse and eats his oats with water and half and half!

    I have my oats with milk cuz im a p u s s y LOL

    Oh yeah, i would not drop the Milk PWO, i have studys that show benefit to using milk PWO

    I can post them up if either of u are intrested, they make good reading

  18. #18
    gbrice75's Avatar
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    Quote Originally Posted by baseline_9 View Post
    Just go with GB has said, he is a hard arse and eats his oats with water and half and half!

    I have my oats with milk cuz im a p u s s y LOL

    Oh yeah, i would not drop the Milk PWO, i have studys that show benefit to using milk PWO

    I can post them up if either of u are intrested, they make good reading
    LoL, water and FAT FREE half and half!!!

    I would LOVE to go with milk PWO, but Twist won't let me, lol! I just saw your article and am awaiting his feedback on it.

  19. #19
    baseline_9's Avatar
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    I use milk year round, personaly my PWO meal is one of my favorite meals because of the milk in it. If it was with water it would be my least favorite.

    So for me it keeps me feeling happy if u kno wat i mean, its like a lil cheat each day

    If twist has done ur diet just keep with his plan

  20. #20
    gbrice75's Avatar
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    Quote Originally Posted by baseline_9 View Post
    I use milk year round, personaly my PWO meal is one of my favorite meals because of the milk in it. If it was with water it would be my least favorite.

    So for me it keeps me feeling happy if u kno wat i mean, its like a lil cheat each day

    If twist has done ur diet just keep with his plan
    Yep, I know what you mean. I used to do my PWO shake in skim milk too and always looked forward to it. I was using either Dymatize Elite Whey or ON Whey.... but both were horrible and thin as hell when I switched to water. So recently I started using Myofusion which mixes up really nice and thick in water (and tastes good), but unfortunately it has a bit more fat than the others, and it's not 100% whey.

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