Finally here it is!!!! Please tell me what you think!!

**mg0922** · 01-05-2011, 05:24 PM

diet posted below

**gbrice75** · 01-05-2011, 06:27 PM

Ugh I hate to be a pain bro but can you repost the diet right into the thread? I can't comment within the diet like I normally do with it being an attachment.

**mg0922** · 01-05-2011, 11:22 PM

you know what ur totally right, i like when you bold the things you would change and stuf. ill do it !!

my bad

**mg0922** · 01-05-2011, 11:25 PM

My Bulk Diet

First meal
8:00 am

1 whole egg mixed with 3 egg whites 164 Cal 28Pro 6Fat 2Carbs
1 cup oats 280cal 10pro 5fat 56carbs
Whey Protein Shake (20min after meal) 120cal 25pro 1.5fat 10carbs

Total= 564cal 63pro 12.5fat 68carb

10:30
Second meal

6oz Boneless skinless chicken Breast 195cal 40pro 1.5fat 0carbs
1cup Veggies 31cal 3pro 0fat 6carbs
1 oz almonds 170cal 6pro 15fat 5carbs

Total= 396cal 49pro 16.5fat 11carbs

Third Meal
12:30

3 oz lean beef 180cal 26pro 7fat 0carbs
½ cup uncooked brown rice 344cal 7pro 2.5fat 70carbs

Total= 524cal 33pro 9.5fat 70carbs

GYM

2:45
PWO 2 scoops whey w/ 30g dextrose Total= 360cal 50pro 2fat 66carbs

Fifth Meal
4:15

6oz tuna in water 240cal 42pro 11.4fat 0carbs
½ cup uncooked brown rice 344cal 7pro 2.5fat 70carbs

Total=588cal 49 pro 14fat 70 carbs

Dinner
6:15

8 oz Chicken Breast/Fish 220 cal 40pro 4fat 0carbs
Veggies 31cal 3pro 0fat 6carbs
1 tblsp Flaxseed oil 120cal 0pro 13.6 fat 0carbs

Total= 371cal 43pro 17.6fat 6 carbs

8:00pm
2 scoops Casein Shake Total= 420cal 56pro 17fat 12carbs
w/ 2 tblsp of PB

snack
9:00 Cottage cheese 1/2 cup Total= 90cal 16pro 2.5fat 3carbs

My TDEE is 2,900 calories
2900+500(to gain) = 3,400 calories
40%/40%/20%

Total Daily Intake
Calories=3298
Protein=352
Fat=88.5
Carbs=315

**mg0922** · 01-06-2011, 07:18 PM

55 views no comments. This diet must be perfect

BUMP

**Littleirishman** · 01-06-2011, 07:39 PM

Your right it must be . .i need to get me one of those lol

**mg0922** · 01-06-2011, 08:06 PM

Haha

**Sir Anabolic** · 01-06-2011, 10:39 PM

Not sure on your weight, etc. but 3298 calories is a little low for bulking. I'd bump that up. Same with the carbs. Are you a little guy? No pun intended...

**mg0922** · 01-07-2011, 12:05 AM

Oh its all good bro, 5'8 185 . That's what I calculated? ??

**mg0922** · 01-07-2011, 12:07 AM

Gbrice told me he's gonna check it out also so we ll see I guess

It did seem low to me as well. I just want that diet suited to my needed weither I meed to add more to each meal or Whatever.

**mg0922** · 01-07-2011, 12:18 AM

Thx for the advice bro. actually my tdee+500 cals is 3400 -3500 but that's where gbrice is gonna help me get there.!!!!

Tomorrow it will Be set up!!

Mg

**gbrice75** · 01-07-2011, 06:23 PM

Originally Posted by Sir Anabolic

Not sure on your weight, etc. but 3298 calories is a little low for bulking. I'd bump that up. Same with the carbs. Are you a little guy? No pun intended...

Based on what? Are you making a blanket statement, or basing that on his TDEE? Alot of people tend to come out on the higher end when calculating their TDEE's. His may in fact be 2900, in which case i'd agree with you then that 3300 is a TINY bit low for adding mass (notice I didn't say bulking - I doubt the OP wants to get fat), but his TDEE could be lower and he could actually be overeating at 3300 calories!

MG, what are your stats? Height? Weight? Current Bodyfat?

I'm going to TRY and comment on your diet, but with the crazy way it posted, it might be tough, lol!

Originally Posted by mg0922

My Bulk Diet

First meal
8:00 am

1 whole egg mixed with 3 egg whites 164 Cal 28Pro 6Fat 2Carbs
1 cup oats 280cal 10pro 5fat 56carbs
Whey Protein Shake (20min after meal) 120cal 25pro 1.5fat 10carbs

Total= 564cal 63pro 12.5fat 68carb

Check your macros. 1 egg and 3 whites doesn't even have CLOSE to 28g protein. More like 18, tops. The rest looks fine. Take the shake with the meal. What's the point of waiting 20 mins?

10:30
Second meal

6oz Boneless skinless chicken Breast 195cal 40pro 1.5fat 0carbs
1cup Veggies 31cal 3pro 0fat 6carbs
1 oz almonds 170cal 6pro 15fat 5carbs

Total= 396cal 49pro 16.5fat 11carbs

You want to add mass, right? I'd drop the almonds here and add 30-40g complex carb in the form of sweet potato, yam, brown rice, quinoa, lentils, beans, etc - something good and clean. Save the fat for meals later in the day

Third Meal
12:30

3 oz lean beef 180cal 26pro 7fat 0carbs
½ cup uncooked brown rice 344cal 7pro 2.5fat 70carbs

Total= 524cal 33pro 9.5fat 70carbs

I'm nitpicking now, but i'd go with a leaner protein here so it absorbs quicker before the workout (the fat in the beef will slow absorption of other nutrients). Chicken breast or some white fish (tuna, flounder, etc) would be perfect. 1/2 cup uncooked brown rice (which is about 1 cup cooked) does NOT have 70g carbs! Closer to 35g. Check macros, and make it 1 cup uncooked. Yea, that's alot of rice. My meal is 3/4 cup (uncooked) brown rice, and 3/4 cup red and black beans. Not only a great carb combo, but the rice and beans together makes a complete protein as each one has the lacking amino's from the other!

GYM

2:45
PWO 2 scoops whey w/ 30g dextrose Total= 360cal 50pro 2fat 66carbs

This is up to you, but i'm not a fan of the simple carb PWO thing, especially pure sugar like dextrose. I personally use complex carbs, oats are my choice, dumped right into the shake. If you want something fast but better then sugar, look into waxy maize or vitargo

Fifth Meal
4:15

6oz tuna in water 240cal 42pro 11.4fat 0carbs
½ cup uncooked brown rice 344cal 7pro 2.5fat 70carbs

Total=588cal 49 pro 14fat 70 carbs

Good meal, again check macros on that rice

Dinner
6:15

8 oz Chicken Breast/Fish 220 cal 40pro 4fat 0carbs
Veggies 31cal 3pro 0fat 6carbs
1 tblsp Flaxseed oil 120cal 0pro 13.6 fat 0carbs

Total= 371cal 43pro 17.6fat 6 carbs

Perfect, except i'd drop the flax and use something better like olive oil, fish oil, etc

8:00pm
2 scoops Casein Shake Total= 420cal 56pro 17fat 12carbs
w/ 2 tblsp of PB

Make it 1tbsp - no need for that much fat in one sitting

snack
9:00 Cottage cheese 1/2 cup Total= 90cal 16pro 2.5fat 3carbs

Personally, i'd have a real meal at 8pm (lean protein + healthy fat) and then the casein here, or 1/2 the amount of casein + the cottage cheese

My TDEE is 2,900 calories
2900+500(to gain) = 3,400 calories
40%/40%/20%

I'd rather see 40/45/15 - and my suggestions above will probably get you closer to that

Total Daily Intake
Calories=3298
Protein=352
Fat=88.5
Carbs=315

You asked for it!!! =)

**mg0922** · 01-08-2011, 03:13 AM

hey bro thanks so much for writting that out for me. Sorry i "wrote the diet in a weird way" . And i will def. change things up tomorrow from your suggestions.

I used livestrong.com webstie and thats the amount of protien it told me for the eggs?? and also with the cards on the rice? I dont know , i have to try another website or somthing. I spent alot of time on that diet just so you know. It took me 2 months to gather up all the knowledge and then when i finally did put it together it took me like 3 hours , so i just want you to know i take this very very serious!! And im going to make the above changes you stated,

If its ok ,ill re-do it all and then post it again with all the changes.

also here are my stats
age-25
5'10
187
bf-11-13% fluxes
years training -5 1/2 years

I calculated my BMR- and multipled it by the physical activity i do, SO my numbers should be correct.

Thx alot man!!

much appreciated!
Ill get to work!

mg