Diet critique needed....

[stack_it]

Ok so diet has always been my weak point so I need help here. I've finally gotten things in a little bit better order in my life to get back to training full time. This is the diet I've been following for the last week and I wanna see what you diet gurus think.

1)Breakfast:
2 scoops of whey protein (42g)
4-5 whole eggs mixed with about 4oz whole milk
Bowl of oatmeal or cereal.
1 banana
Sometimes I'll eat a little red meat if I have time. About 4-6oz usually breakfast steak.

2)snack:
1 cup cottage cheese with fruit
1 tablespoon peanut butter

3)lunch:
6-8oz chicken
1-1.5 cups brown rice
Some sort of greens

4)pre-workout: (about 45 minutes before)
tuna or turkey.
1 cup brown rice

5)post workout (immediately after workout)
32 oz powerade or Gatorade.
1-1.5 cup of white rice
Scoop of whey protein with 8oz whole milk

6)post post workout (about an hour after post w/o
8oz 93/7 lean ground beef
1-1.5 cups brown rice
Some sort of greens.

7)before bed snack
1 cup cottage cheese with 1 pineapple slice
1 tablespoon of peanut butter.


My goals are to bulk.

[big_ron]

Ok so diet has always been my weak point so I need help here. I've finally gotten things in a little bit better order in my life to get back to training full time. This is the diet I've been following for the last week and I wanna see what you diet gurus think.

1)Breakfast:
2 scoops of whey protein (42g)
4-5 whole eggs mixed with about 4oz whole milk (make them egg whites and have around 8)
Bowl of oatmeal or cereal. (Cook your own oats about 1 cup no cereal)
1 banana (Dont see a need for a banana here, carbs from oats)
Sometimes I'll eat a little red meat if I have time. About 4-6oz usually breakfast steak.

2)snack:
1 cup cottage cheese with fruit
1 tablespoon peanut butter

3)lunch:
6-8oz chicken
1-1.5 cups brown rice
Some sort of greens

4)pre-workout: (about 45 minutes before)
tuna or turkey. (how much?)
1 cup brown rice

5)post workout (immediately after workout)
32 oz powerade or Gatorade.
1-1.5 cup of white rice
Scoop of whey protein with 8oz whole milk

6)post post workout (about an hour after post w/o
8oz 93/7 lean ground beef
1-1.5 cups brown rice
Some sort of greens.

7)before bed snack
1 cup cottage cheese with 1 pineapple slice
1 tablespoon of peanut butter.


My goals are to bulk.

My help in bold

[stack_it]

It's go lean cereal one cup has.
30 grams carbs 10 grams 13 grams protein 6 grams of sugar and 140 calories


Second bold... 6-8 oz's

[big_ron]

Okay but oats are a better source for carbs :P

[stack_it]

Any more thoughts?

[gbrice75]

Ok so diet has always been my weak point so I need help here. I've finally gotten things in a little bit better order in my life to get back to training full time. This is the diet I've been following for the last week and I wanna see what you diet gurus think.

1)Breakfast:
2 scoops of whey protein (42g)
4-5 whole eggs mixed with about 4oz whole milk
Bowl of oatmeal or cereal.
1 banana
Sometimes I'll eat a little red meat if I have time. About 4-6oz usually breakfast steak.

That's a big ass breakfast. i'd drop to 2 whole eggs and 6-8 whites. I'd drop the whole milk - do skim if you must have milk. Oats over cereal for sure. Go Lean uses a blended sweetner which about 49% of it is way higher GI then even glucose! So, it's not a great choice.

2)snack:
1 cup cottage cheese with fruit
1 tablespoon peanut butter

Not a great meal. Drop the cottage cheese and save it for later in the day. Go with a lean protein (meat) source, and this early in the day i'd be doing carbs instead of fats (drop the PB)

3)lunch:
6-8oz chicken
1-1.5 cups brown rice
Some sort of greens

Finally a great meal!

4)pre-workout: (about 45 minutes before)
tuna or turkey.
1 cup brown rice

Good preworkout meal. Hope the turkey isn't cold cut/deli meat

5)post workout (immediately after workout)
32 oz powerade or Gatorade.
1-1.5 cup of white rice
Scoop of whey protein with 8oz whole milk

Make it 2 scoops, and definitely drop the whole milk. Again, do skim if you must have milk. You want as little fat in this meal as possible as it slows the absorption of other nutrients (in this case protein, hardly ideal for PWO). I don't think you need the gatorade AND rice, but this is up to you

6)post post workout (about an hour after post w/o
8oz 93/7 lean ground beef
1-1.5 cups brown rice
Some sort of greens.

Good meal

7)before bed snack
1 cup cottage cheese with 1 pineapple slice
1 tablespoon of peanut butter.

Good meal but definitely drop the pineapple. Pure sugar right before bed, and pineapple is a poor choice no matter what time of day because it has no other benefit. There are much better fruit choices, but not before bed.


My goals are to bulk.

Comments in bold. I think we can tighten up your diet quite a bit. Next time you post, let's see some macros so we know what kind of calories we're working with. What's your TDEE, and do you have any pics?

[stack_it]

I'm gonna work on getting the macros today and will post them up later. I'll has to figure out tdee again so I'll post that aswell.

[stack_it]

Also gonna try and post a pic up. I've got some errands to run right now. Appreciate the help.

[gbrice75]

Ok bro, looking forward to it!

[stack_it]

Ok tdee is 2956. Just got home and still have to hit the gymbefore work at 5 but I'll try to get the macros and all posted before then.

[gbrice75]

Ok tdee is 2956. Just got home and still have to hit the gymbefore work at 5 but I'll try to get the macros and all posted before then.

I forgot to ask your BF%. Most likely, i'd base your diet on 3500 calories. For a bulk, i'd go with a 40/45/15 split, P/C/F.

[stack_it]

Just got off work. My bf is about 12%. Sorry about taking so long on the macros. My schedule is weird thurs-sun and I'm not very good with figuring macros so it's taking some time lol.

[gbrice75]

Just got off work. My bf is about 12%. Sorry about taking so long on the macros. My schedule is weird thurs-sun and I'm not very good with figuring macros so it's taking some time lol.

I like figuring my own off the labels whenever possible, but if you're having a tough time of it, try fitday.com, calorieking.com, or livestrong.com to name a few.

[tbody66]

What are your current stats and your specific goals? Good luck, dial it in and let us know what happens.

[stack_it]

I like figuring my own off the labels whenever possible, but if you're having a tough time of it, try fitday.com, calorieking.com, or livestrong.com to name a few.

Thanks. I'll check those out and get it done.

[stack_it]

What are your current stats and your specific goals? Good luck, dial it in and let us know what happens.

Current stats are 6' 180 12% bf. My goal is to get up to 200+ eventually. I've been out of the gym for a while and diet was shot so I'm hoping muscle memory kicks in. Low test made it hard for me to stay dedicated. I'm on trt now and feel great. Once I get the diet completely dialed in I may start a log.