Lean Mass Diet Critique

[Ozzy_Lifter]

Hey Guys,

I have been graced with finding this forum 5 years ago, long time lurker first time poster!

Few Stats -
Male
Height – 5’11
Weight – 78Kg
BF% - Roughly 14%
Training On/Off for last 7 years – Been training for last month after 1 year
Goal – Drop BF and then increase lean mass

As I stated I have been into lifting for quite some time, have made moderate gains over the years but am really looking to step-up the program and keep consistent. I have always been an ectomorph (never ate correctly until after high school) but as I get older my metabolism is slowing down & having an office job sitting 10 hours a day doesn’t help towards the belly. For years I had done a 3 day split. I have changed this to a 4 day split consisting:

Mon – Chest/Tri
Tue – Back/Bi’s
Wed – Off
Thur – Shoulders/Abs
Fri – Quads/Hams/Calfs
Sat- Rest
Sun - Rest

(I will be posting my workout within the workout section if you care to comment.)

I walk (fast pace) to work & then run home each way consist of 3 Km, only protein shake is eaten before walk to work. On Wed & Sat I do an 8 Km run.

Would you please review my diet and help in anyway possible way, I believe my weak points involve;

• Timing & combination of protein/carbs/fats
• Lack of meat (Chicken is the only meat I eat)

Supplements I am using at the moment:
• ON Whey Protein
• Creatine - 5g daily
• Fish Oil Tablets – 2 twice a day
• Multi-vitamin – Once a daily
• BCAA’s - 2 twice a day


Protein/Carbs/Fats
6:20am Protein Shake
2 Scoop Whey 48 6 2 234
1 Cup Skim Milk 8 12 1 89
½ Banana 1 11 0 48

9:00am Oat-Egg Pancake
2/3 cup Oats 7 38 4 216
1 Scoop Whey 24 3 1 117
3 Egg whites 11 1 0 48
1 Egg whole 6 0 5 69

12pm Chicken & Brown Rice
200g Chicken Breast 62 0 7 311
1/3 Cup Brown Rice 4 43 1 197
½ broccoli 2 6 0 32

3pm Mixed Beans
300g Four Mixed Beans 16 44 2 210
Almonds 5 5 10 130

6:15pm Oat-Egg Pancake
2/3 cup Oats 7 38 4 216
1 Scoop Whey 24 3 1 117
3 Egg whites 11 1 0 48
1 Egg whole 6 0 5 69

8:00pm Protein Shake
2 Scoop Whey 48 6 2 234
1 Cup Skim Milk 8 12 1 89
½ Banana 1 11 0 48

9:00pm Chicken Breast, Green Beans & Sweet Potato
200g Chicken Breast 62 0 7 311
1 Cup Green Beans 3 8 1 53
1 Large Sweet Potato 4 37 0 164

Total 368 285 54 3098


Regards,

Oz

[cerealkiller326]

Hey Guys,

I have been graced with finding this forum 5 years ago, long time lurker first time poster!

Few Stats -
Male
Height – 5’11
Weight – 78Kg
BF% - Roughly 14%
Training On/Off for last 7 years – Been training for last month after 1 year
Goal – Drop BF and then increase lean mass

As I stated I have been into lifting for quite some time, have made moderate gains over the years but am really looking to step-up the program and keep consistent. I have always been an ectomorph (never ate correctly until after high school) but as I get older my metabolism is slowing down & having an office job sitting 10 hours a day doesn’t help towards the belly. For years I had done a 3 day split. I have changed this to a 4 day split consisting:

Mon – Chest/Tri
Tue – Back/Bi’s
Wed – Off
Thur – Shoulders/Abs
Fri – Quads/Hams/Calfs
Sat- Rest
Sun - Rest

(I will be posting my workout within the workout section if you care to comment.)

I walk (fast pace) to work & then run home each way consist of 3 Km, only protein shake is eaten before walk to work. On Wed & Sat I do an 8 Km run.

Would you please review my diet and help in anyway possible way, I believe my weak points involve;

• Timing & combination of protein/carbs/fats
• Lack of meat (Chicken is the only meat I eat)

Supplements I am using at the moment:
• ON Whey Protein
• Creatine - 5g daily
• Fish Oil Tablets – 2 twice a day
• Multi-vitamin – Once a daily
• BCAA’s - 2 twice a day


Protein/Carbs/Fats
6:20am Protein Shake
2 Scoop Whey 48 6 2 234
1 Cup Skim Milk 8 12 1 89
½ Banana 1 11 0 48
MACROS:57/29/3 CALS:371

9:00am Oat-Egg Pancake
2/3 cup Oats 7 38 4 216
1 Scoop Whey 24 3 1 117
3 Egg whites 11 1 0 48
1 Egg whole 6 0 5 69
MACROS: 48/42/10 CALS:450

12pm Chicken & Brown Rice
200g Chicken Breast 62 0 7 311
1/3 Cup Brown Rice 4 43 1 197
½ broccoli 2 6 0 32
MACROS: 68/49/8 CALS:540

3pm Mixed Beans
300g Four Mixed Beans 16 44 2 210
Almonds 5 5 10 130
MACROS: 21/49/12 CALS:340

6:15pm Oat-Egg Pancake
2/3 cup Oats 7 38 4 216
1 Scoop Whey 24 3 1 117
3 Egg whites 11 1 0 48
1 Egg whole 6 0 5 69
MACROS: 48/42/10 CALS:450

8:00pm Protein Shake
2 Scoop Whey 48 6 2 234
1 Cup Skim Milk 8 12 1 89
½ Banana 1 11 0 48
MACROS: 67/18/3 CALS:371


9:00pm Chicken Breast, Green Beans & Sweet Potato
200g Chicken Breast 62 0 7 311
1 Cup Green Beans 3 8 1 53
1 Large Sweet Potato 4 37 0 164
MACROS: 69/45/8 CALS:528

**I usually don't recommend that much carbs in a meal before bed. I would replace this meal with a solid caesin protein shake.
Total 368 285 54 3098
****TOTAL: 378/274/54 Calories: 3050

Regards,

Oz

Your diet is good other than the one at 9:00 PM. Bold is what I suggested. You take fish oil and etc, make sure its included in your daily macros. 1-2g fat is usually over looked and not included into one's diet.

Your PWO meal isn't clear, but hope it has atleast 40g of protein.

IMO I think the caloric intake for a 147lb is a bit high, no biggie. I would rather consume more to bulk then not grow. I would recommend doing cardio after your workouts at least 30minutes.

[jngymrat]

So you looking for a good cutting diet? The lean mass will naturally occur, but the diet needs a few hard tweaks. Also what time of day do you work out? weights and cardio?

[gbrice75]

See bold. I don't know many guys who can cut on 3000 calories - what is your TDEE? You may need to reduce calories here, and i've already done that by removing some foods, particularly the big sweet potato from your last meal of the day.

Not too bad, but can definitely be tightened up and made much better!

Hey Guys,

I have been graced with finding this forum 5 years ago, long time lurker first time poster!

Few Stats -
Male
Height – 5’11
Weight – 78Kg
BF% - Roughly 14%
Training On/Off for last 7 years – Been training for last month after 1 year
Goal – Drop BF and then increase lean mass

As I stated I have been into lifting for quite some time, have made moderate gains over the years but am really looking to step-up the program and keep consistent. I have always been an ectomorph (never ate correctly until after high school) but as I get older my metabolism is slowing down & having an office job sitting 10 hours a day doesn’t help towards the belly. For years I had done a 3 day split. I have changed this to a 4 day split consisting:

Mon – Chest/Tri
Tue – Back/Bi’s
Wed – Off
Thur – Shoulders/Abs
Fri – Quads/Hams/Calfs
Sat- Rest
Sun - Rest

(I will be posting my workout within the workout section if you care to comment.)

I walk (fast pace) to work & then run home each way consist of 3 Km, only protein shake is eaten before walk to work. On Wed & Sat I do an 8 Km run.

Would you please review my diet and help in anyway possible way, I believe my weak points involve;

• Timing & combination of protein/carbs/fats
• Lack of meat (Chicken is the only meat I eat)

Supplements I am using at the moment:
• ON Whey Protein
• Creatine - 5g daily
• Fish Oil Tablets – 2 twice a day
• Multi-vitamin – Once a daily
• BCAA’s - 2 twice a day


Protein/Carbs/Fats
6:20am Protein Shake
2 Scoop Whey 48 6 2 234
1 Cup Skim Milk 8 12 1 89
½ Banana 1 11 0 48

I'd drop the skim milk and banana here, no need for all the sugar on a diet concerned with reducing bodyfat. Get your carbs from a good complex source instead - oats would be perfect. I'd add berries over fruit like bananas, etc. That's just me. Also, i'd drop it to 1 scoop of whey and get the rest from egg whites. Don't rely so much on shakes.

9:00am Oat-Egg Pancake
2/3 cup Oats 7 38 4 216
1 Scoop Whey 24 3 1 117
3 Egg whites 11 1 0 48
1 Egg whole 6 0 5 69

This would be better as meal 1, then do a more 'normal' meal here - lean protein + complex carb

12pm Chicken & Brown Rice
200g Chicken Breast 62 0 7 311
1/3 Cup Brown Rice 4 43 1 197
½ broccoli 2 6 0 32

Nice meal! But wtf - add more broccoli! 1 cup at least, i'd do 2.

3pm Mixed Beans
300g Four Mixed Beans 16 44 2 210
Almonds 5 5 10 130

What's the point of this meal? No quality protein source here, a wasted opportunity IMO

6:15pm Oat-Egg Pancake
2/3 cup Oats 7 38 4 216
1 Scoop Whey 24 3 1 117
3 Egg whites 11 1 0 48
1 Egg whole 6 0 5 69

Again?

8:00pm Protein Shake
2 Scoop Whey 48 6 2 234
1 Cup Skim Milk 8 12 1 89
½ Banana 1 11 0 48

Unless this is PWO, drop the shake and eat real food

9:00pm Chicken Breast, Green Beans & Sweet Potato
200g Chicken Breast 62 0 7 311
1 Cup Green Beans 3 8 1 53
1 Large Sweet Potato 4 37 0 164

I wouldn't be eating the sweet potato in my last meal on a cutting diet. Lean beef would be great here for a pro/fat meal, and definitely keep the green beans.

Total 368 285 54 3098


Regards,

Oz