Originally Posted by
JDUB348
Hey there so one of my buddies suggested that i get on this forum and have you guys critique my diet plan. I plan on bulking up slowly, but trying to not gain ALOT of fat in the process. I do not intend on useing at all at this time, or in the near future because i am only 21 years old. I am 6'0 tall and right now at about 200 lbs even. I've been weight lifting seriously for 4 years now. I lift 5 days a week. I also work from 5:00 AM - 3:30 PM mon - thurs.
Up until the last couple months, i was pretty much eating like CRAP. My diet was pathetic. I was eating cereal in the morning, packeted flavored oat meal, tater tots, chicken strips, the list goes on and on. I finally decided to change that for good. I can't believe i've been eating like this because since i decided to change my diet, my performance in the gym has been AWESOME. I've been slowly dropping weight and the strength has been going up
About a month ago i changed my diet up and it was pretty much the same to what i am about to post. I was at about 4,000 calories, 400 grams protein, 500 grams of carbs, and i've been slowly loseing weight since i changed to that. I wanted to because i wanted to drop down to 198 for this power lifting meet i'll be doing next week. No, i am not a 100% power lifter, i am just doing this meet for "fun" with all of my buddies. I am MUCH more so a body builder then a power lifter, i just like to combine the squat, bench, and deads into my routines. Wouldn't make sense to go into this power lifting meet at 200 lbs because i would be in the 220 class, and get CRUSHED.
I just wanted to see what you all think of this diet plan as far as bulking up goes. I have yet to start this diet, so that is why i wanted to see what you guys think.
NEW DIET: calories protein carbs fat
4:30 AM:
1 Universal Animal Pak
1 Scoop ON Whey 120 / 24 / 3 / 1
Diet rock star
1 Cup oats 300 / 10 / 54 / 6
1 Banana 200 / 2 / 51 / 1
DROP THE BANANA AND THE ROCK STAR CRAP. IF YOU CANNOT HAVE EGG WHITES THEN HAVE 2 SCOOPS OF WHEY WITH YOUR OATS
TOTAL: 620 / 36 / 108 / 8
7:30 AM:
Tuna 180 / 39 / 0 / 3
1 Cup oats 300/ 10 / 54 / 6
Tangerine 35 / 1 / 9 / 1
Cellery 18 / 1 / 4 / 0
DROP THE FRUIT AGAIN AND HAVE SOME BROWN RICE OR SWEET POTATOES AND MAYBE 1C OF BROCCOLI
TOTAL: 533 / 51 / 67 / 10
10:30 AM:
1 8 OZ chicken breast 240 / 52 / 0 / 2
1 Cup brown rice 340 / 8 / 70 / 3
Apple 65 / 0 / 17 / 0
Green beans 34 / 0 / 8 / 0
GREAT, BUT DROP THE APPLE
TOTAL: 679 / 60 / 95 /5
1:00 PM:
2 Pieces wheat bread 180 / 8 / 34 / 2
3 slices turkey meat 90 / 15 / 1.5 / 1.5
Apple or other fruit 65 / 0 / 17 / 0
Celerey 18 / 1 / 4 / 0
THIS MEAL SHOULD BE LIKE THE MEAL ABOVE. WHATS UP WITH ALL THE DAM FRUIT????
TOTAL: 353 / 24 / 56.5 / 3.5
3:30 PM (Pre workout):
1.5 Scoops whey 180 / 36 / 4.5 / 1.5
1 cup oats 300 / 10 / 54 / 6
1 MR
MAYBE TRY 1/2 CUP OF OATS FIRST. WHATS MR?
TOTAL: 480 / 46 / 58.5 / 7.5
6:30 PM (Post workout):
2 scoops whey 240 / 48 / 6 / 2
1 banana: 200 / 2 / 51 / 1
1 cup oats 300 / 10 / 54 / 6
16 oz milk 180 / 18 / 26 / 0
DROP THE BANANA AND MAKE THE SHAKE WITH WATER, NOT MILK
TOTAL: 920 / 78 / 137 / 9
6:45 PM(DINNER):
1 8 OZ chicken breast 240 / 52 / 0 / 2
1 Cup brown rice 340 / 8 / 70 / 3
Salad 40 / 4 / 6 / 0
Balsamic vineagar 90 / 0 / 4 / 4
GOOD!
TOTAL: 710 / 64 / 80 / 9
8:00 PM:
2 TBSP natural peanut butter 100 / 3.5 / 3 / 17
1 Slice wheat bread 90 / 4 / 17 / 1
THIS SHOULD BE TOTALLY REMOVED. ITS UTTERLY WORTHLESS. YOU WILL PROBABLY FINISH DINNER BY 715-730 RIGHT. SO YOU CAN GO RIGHT INTO YOUR 10PM MEAL.
TOTAL: 190 / 7.5 / 20
10:00 PM:
1 Scoop Casein protein 120 / 24 / 3 / 1 / 1
GOOD AS LONG AS ITS MADE WITH WATER. OR CAN BE SUBSTITUTED WITH EITHER COTTAGE CHEESE OR GROUND SIRLOIN
TOTAL DAILY INTAKE: 4,605 / 390.5 / 622 / 70
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