Critique my diet

[MACHINE5150]

Okay i am pretty sure i got this dialed down for the most part. First, my stats:
5'11"
245lbs
27y.o.
10+ years training
BMR: 2223 (Harris-Benedict formula) and 2497 (Schofield formula)
TDEE: 3580 (moderate exercise)

Goals, to be the Biggest Baddest Mother Fvcker.. hehe i.e. Bulk

Wake at 12:00

12:30 Pre-Work Out Shake
1 cup (100g) ground oats: 151 cal 12p 60c 9f
1 cup (243g) egg whites: 117 cal 26p 2c 0f
2 cup (500ml) skim milk: 205 cal 29p 28c 1f
1 cup (148g) frozen blueberries: 84 cal 1p 21c 0f
2 scoop Vanilla syntha6 or whey: 400 cal 46p 26c 12f
3 tablespoons of Splenda

Total: 957cal 114p 137c 22f

Durring Work out drink BCAA's and Creatine

3:00 Post Work Out Shake
1 cup (100g) ground oats: 151 cal 12p 60c 9f
1 cup (243g) egg whites: 117 cal 26p 2c 0f
2 cup (500ml) skim milk: 205 cal 29p 28c 1f
1 cup (148g) frozen blueberries: 84 cal 1p 21c 0f
2 scoop Vanilla syntha6 or whey: 400 cal 46p 26c 12f
3 tablespoons of Splenda

Total: 957cal 114p 137c 22f

6:00 Meal 3
Steak (200g) 400 cal 40p 0c 26f
1 Large Potato (300g) 300cal 7p 64c 0f
1 cup Broccoli 36cal 3p 6c 0f
500ml Skim Milk 205cal 19p 28c 1f

Total: 941cal 69p 98c 27f

9:00 Meal 4
Large Chicken Breast (200g) 260cal 54p 0c 2f
1 cup (193g) Brown Rice 216cal 5p 45c 2f
1 cup (156g) Brussel Sprouts 56cal 4p 12c 0f
500ml Skim Milk 205cal 19p 28c 1f

Total: 737cal 82p 85c 5f

12:00 Meal 5
Large Chicken Breast (200g) 260cal 54p 0c 2f
1 cup (156g) Brussel Sprouts 56cal 4p 12c 0f

Total: 316cal 58p 12c 2f

12:00-3:00 Snack
2 oz (56g) peanuts 336cal 16p 8c 30f

Total: 336cal 16p 8c 30f

3:00am Bedtime
Casein Shake 240cal 48p 6c 2f

Total: 240cal 48p 6c 2f

TOTAL:
4484 Calories
521g Protein
473g Carbs
110g Fats

Okay.. so here was what i was thinking.. the calories are a bit high.. but i have a pretty fast metabolism.. i.e. my resting heart rate is usually around 100 and I am always warm... not sure why, but I am and always have been since i was a kid.. i.e. i used to snow ski in a t shirt.. So i think my BMR is a little higher than what is calculated.. I know the fat is high but i do not know how to cut it other than take away the steak which i do not want to do cause i love steak. My reasoning for the peanuts is using it as a source of EFA's.. On days i do not go to the gym i will not have a Post work out shake but i will still have Rugby practice later that day for 1.5hours 7:30-9.. and just push back my meals a bit. So i will be at a lower calorie intake.. any advice is appreciated. Also, i was thinking that i can take the blueberries out of my shake and use an artificial blueberry flavoring agent that has no calories.... is this a good idea or is in a good idea to keep the fruit despite the extra sugar?

-Cheers

[gbrice75]

IMO your meals are all pretty good for the most part as far as food choices go. You've been around long enough and know what you're doing. I also know you don't care much about bodyfat (no knock) so I won't nit-pick like I normally would.

What I DO have a problem with is the massive amount of calories in your first 2 meals. Almost the full day's worth of calories consumed in your first 2 meals. The ingredients in your shakes are all good stuff (I'll be trying it this weekend probably) but can't you just cut back and/or cut in half? I don't see your body being able to efficiently use 115g protein and 140g carbs over the course of a few hours. You are ok with not being shredded, but you don't want to add MORE bodyfat, do you?

Re the blueberries - i'd stick with the real berries. They provide a ton of health benefits.

[MACHINE5150]

Okay.. i was kind of thinking the same thing.. So maybe try the slimmer version of the shake:

Lighter version with half milk half water and only 1 scoop whey:
1 cup (100g) ground oats: 151 cal 12p 60c 9f
1 cup (243g) egg whites: 117 cal 26p 2c 0f
1 cup (250ml) skim milk: 102 cal 15p 14c 0f
1 cup (148g) frozen blueberries: 84 cal 1p 21c 0f
1 scoop Vanilla Syntha-6 or whey: 200 cal 23p 13c 6f
3 tablespoons of Splenda
1 cup water

Total 654cal 77p 110c 15f

this has 300 less cal, 37g less protein and 27g less carbs each so that knocks my cal intake down to 3900.. which is only 300 above my TDEE.. should i bump up my carb and protein in my next three meals by say 50g extra steak, chicken, and extra cup rice with meal 4?? i.e. 250g steak, 250g of chicken instead of 200g?? and do an extra cup of brown rice (bringing to 2 cups total) to replace the calories i would be losing by doing the lighter shake?

[gbrice75]

Much better with the lighter version! I read your entire post and explanations, but are you SURE about that TDEE? That's awfully high man. So with the light version your daily marcos are now around 440g protein (still PLENTY) and 410g carbs. I personally don't think you need to bring carbs up any more, but i'd bring them up over protein right now if you feel you need to at all. Maybe even do a 50/50 split of fats/carbs.

[MACHINE5150]

I am pretty sure, i haven't stuck to a solid diet per say but i have always eaten atleast 4k calories a day.. And i have been getting slimmer over the past year and a half or so.. enough so that even my friends have commented that i have not seen in a while when they come to visit. i have my own BF calipers so i will try it with the lighter shakes and see how it goes after a few weeks... if i am getting fatter than i will adjust down a bit.. or step up the cardio.

Cheers GB. I really appreciate your advice.

[gbrice75]

I am pretty sure, i haven't stuck to a solid diet per say but i have always eaten atleast 4k calories a day.. And i have been getting slimmer over the past year and a half or so.. enough so that even my friends have commented that i have not seen in a while when they come to visit. i have my own BF calipers so i will try it with the lighter shakes and see how it goes after a few weeks... if i am getting fatter than i will adjust down a bit.. or step up the cardio.

Cheers GB. I really appreciate your advice.

Anytime brotha! Looking forward to seeing what this diet does for you!

[tbody66]

I would like to see a full set of pics, your look in your avy is like "big boss man", the old wwe wrestler, not a good look, but a big boy. I would consider advising against being the "blockiest" guy on the block. Work on some shaping and you look bigger, IMO.

[MACHINE5150]

I would like to see a full set of pics, your look in your avy is like "big boss man", the old wwe wrestler, not a good look, but a big boy. I would consider advising against being the "blockiest" guy on the block. Work on some shaping and you look bigger, IMO.

i plan on stepping up the cardio once rugby season is over in two months. and cut then. i will post pics in the next few days.

[tbody66]

wasn't baggin' on ya', just knew you had the diet thing nailed, thought I'd offer some critique where I'm more knowledgable!

[gbrice75]

Lmao he DOES have the Big Bossman look, kinda! Definitely not that big though... but yea, looking forward to seeing your pics Machine as I don't reckon i've ever seen anything other then your avy.

[MACHINE5150]

here is link to new pics.. just took em.. i'm not as fat as big boss man, but i could cut some fat.. according to the government.. i'm obese???

http://forums.steroid.com/showthread...New-pics-of-me..

[gbrice75]

Grr - the pics are broken. I can only see your older pics in the link you posted within your new pics thread.

[MACHINE5150]

Grr - the pics are broken. I can only see your older pics in the link you posted within your new pics thread.

let me figure something out.. i couldn't see em either but thought it was just me

[Damienm05]

Peeped this diet late but yeah, you'll definitely gain.

[tbody66]

I looked at the pics on your other thread and commented there.

[MACHINE5150]

updated diet for cutting:
basically just dropped one of the shakes and instead will have half prior to work out half after..
removed milk from meals 3 and 4
removed peanuts as a snack

let me know if this looks good... maybe i will get some flaxseed oil and take that with my casein shake? or with my meal 5.. cause gonig from 4500 cals to 2800 is a bit drastic, so i figure maybe adding some EFA's will get me to 3k cals which is 500 less that my TDEE..

Wake at 12:00

12:30 Pre-Work Out Shake
1 cup (100g) ground oats: 151 cal 12p 60c 9f
1 cup (243g) egg whites: 117 cal 26p 2c 0f
2 cup (500ml) skim milk: 205 cal 29p 28c 1f
1 cup (148g) frozen blueberries: 84 cal 1p 21c 0f
2 scoop Vanilla syntha6 or whey: 400 cal 46p 26c 12f
3 tablespoons of Splenda


Drink Half before work out and half after workout
Total: 957cal 114p 137c 22f

Durring Work out drink BCAA's and Creatine

3:00 Post Work Out Shake
drink other half of shake

6:00 Meal 3
Steak (200g) 400 cal 40p 0c 26f
1 Large Potato (300g) 300cal 7p 64c 0f
1 cup Broccoli 36cal 3p 6c 0f

Total: 736cal 50p 70c 26f

9:00 Meal 4
Large Chicken Breast (200g) 260cal 54p 0c 2f
1 cup (193g) Brown Rice 216cal 5p 45c 2f
1 cup (156g) Brussel Sprouts 56cal 4p 12c 0f

Total: 532cal 63p 57c 4f

12:00 Meal 5
Large Chicken Breast (200g) 260cal 54p 0c 2f
1 cup (156g) Brussel Sprouts 56cal 4p 12c 0f

Total: 316cal 58p 12c 2f

3:00am Bedtime
Casein Shake 240cal 48p 6c 2f

Total: 240cal 48p 6c 2f

TOTAL:
2781 Calories
333g Protein
282g Carbs
56g Fats

[Gucks]

updated diet for cutting:
basically just dropped one of the shakes and instead will have half prior to work out half after..
removed milk from meals 3 and 4
removed peanuts as a snack

let me know if this looks good... maybe i will get some flaxseed oil and take that with my casein shake? or with my meal 5.. cause gonig from 4500 cals to 2800 is a bit drastic, so i figure maybe adding some EFA's will get me to 3k cals which is 500 less that my TDEE..

Wake at 12:00

12:30 Pre-Work Out Shake
1 cup (100g) ground oats: 151 cal 12p 60c 9f
1 cup (243g) egg whites: 117 cal 26p 2c 0f
2 cup (500ml) skim milk: 205 cal 29p 28c 1f
1 cup (148g) frozen blueberries: 84 cal 1p 21c 0f
2 scoop Vanilla syntha6 or whey: 400 cal 46p 26c 12f
3 tablespoons of Splenda
thats alot to stomach around ur workout time, how long pre-workout do u drink this..? and that is ALOT of protein even for a guy ur size. i would reduce the eggs and keep them pre-workout and have a seperate whye post-workout. i always aim for about 40g post-workout, u can go 45g if u like. any more is excess imo. thats alot of milk aswell, i know its a big shake but split the milk up if u seperate the eggs and have them scrambled and have they whey with about 150ml. then go about 300ml for the oast and blueberries.

Drink Half before work out and half after workout
Total: 957cal 114p 137c 22f

Durring Work out drink BCAA's and Creatine

3:00 Post Work Out Shake
drink other half of shake

6:00 Meal 3
Steak (200g) 400 cal 40p 0c 26f
1 Large Potato (300g) 300cal 7p 64c 0f
1 cup Broccoli 36cal 3p 6c 0f
i know you love steak, i do aswell. but EVERY day? i culdnt afford it! if u insisnt on it culd u buy a better cut or else grill it and cut off as much fat as u can? ditch the rind anyway.
Total: 736cal 50p 70c 26f

9:00 Meal 4
Large Chicken Breast (200g) 260cal 54p 0c 2f
1 cup (193g) Brown Rice 216cal 5p 45c 2f
1 cup (156g) Brussel Sprouts 56cal 4p 12c 0f
thats a big chicken breast...mine are only 100g cooked weight (about 35g protein) which is enough imo. buy smaller breasts! 32c max!
Total: 532cal 63p 57c 4f

12:00 Meal 5
Large Chicken Breast (200g) 260cal 54p 0c 2f
1 cup (156g) Brussel Sprouts 56cal 4p 12c 0f
same thing with the chicken, u eat a sh1t load of protein!
Total: 316cal 58p 12c 2f

3:00am Bedtime
Casein Shake 240cal 48p 6c 2f

Total: 240cal 48p 6c 2f

TOTAL:
2781 Calories
333g Protein
282g Carbs
56g Fats

much better then ur first diet! u ditched the peanuts? good man. replace the EFA's with cod liver oil or some Udo's choice in morning and with diner, go for about 10g EFA's. presume ur trying to cut right? u have the pics on other thread and u said u were going to try. if u are, u didnt mention about ur 20 pint binge every weekend :P forget it if ur going to be serious about cutting! and the smoking, GB wuld kick ur ass if he knew u smoked...

good luck! if ur TDEE is accurate then ye 3k calories is good, just keep ur cardio up. and u mentioned in another thread that sweating doesnt make u loose weight, not strictly true machine. the sweat will only loose u weight untill u replenish it, but the act of sweating burns calories, u wuld be surprised how hard ur body has to work to cool down during exercise which burns alot of calories.

and wht is with these times? :P u go to bed at 3 and get up at 12? is it to do with ur job or something..?