Originally Posted by
manblue
Hi just redone my diet plan im 6'2, 200 pounds, 25 and 15% bf
Ectomorphic (HARD GAINER / TALL)
My main goal so to bulk lean muscle and try to slowly shave the bf down
i am trying to get a total of 400 grams protein daily
Not necessary for your weight. 300g would be plenty
i am also on a budget hence why 3 meals are oatmeal
Oats are a great carb source, nothing wrong with that
8.00 am Meal 1
6 x Raw egg white
36g protein
450 Calories
1 cup of oat meal
25 grams of carbs 1
50 Calories
Confused here. 36g of protein from egg whites? no way. 1 cup oats = roughly 50g carbs. Check your macros on this meal, I think they are way off. Add a whole egg or 2
9.00 am
Work out 1 hour
10.30 am Meal 2
100 grams of whey protein
375 Calories
3g fats
Why no carbs here?
12,00am Meal 3
5 x peices of brown toast
62g of carbs
350 Calories
12oz chicken fillet
75 grams of protein
700 calories
I'd go with a better carb source - sweet potato, yam, brown rice, etc
2.00 pm Meal 4
1 cup of oat meal
25 grams of carbs
150 Calories
Why no protein here?
3.00 pm
2 mile run and intense abbs cardio
4.30 pm Meal 5
100 grams of whey protein
375 Calories
3g fats
No carbs, no fats... relying on shake for protein instead of real food...
6.00 pm Meal 6
12oz chicken fillet
75 grams of protein
700 calories
1 cup of brown rice
44 grams of carbs
220 calories
Better meal finally, but calories are too high - almost 1k in a single sitting is too much
8.00 Meal 7
1 cup of oat meal
25 grams of carbs
150 Calories
Carbs before bed, but no protein? Why?
TOTAL PROTEIN = 386 GRAMS
TOTAL CARBS = 181 CARBS
TOTAL FATS = 8-12G ROUGHLY
TOTAL CALORIES 3620
IMO your diet is terrible, all over the place, not very well thought out at all. Protein is too high, carbs are too low (for your goals), and fats are disgustingly low. Take a look at my diet below to get an idea of a more balanced diet. Mine is based on 2700 calories so it isn't meant for you, but you get the idea
GB's Current Diet:
PROTEIN/CARBS/FAT/TOTAL CALORIES
MEAL 1 - PRE-WORKOUT
4:30am
Premier protein shake - 30/5/3/160
1 cup oats - 10/52/5/280
1 Extra Large Whole Egg - 7/0/5/90
1/2 cup liquid egg whites - 12/2/0/60
1/2 cup blueberries - 0/10/0/40
TOTALS: 60/70/12.5/620
5:30am - WORKOUT, followed by 1 hour cardio
MEAL 2 - POST WORKOUT
7:30am
1 cup oats - 10/52/5/280
2 scoops Myofusion - 50/10/6/315
TOTAL: 60/60/11/600
MEAL 3
10:00am
6oz Boneless Skinless Chicken Breast - 36/0/2.5/165
7oz Sweet Potato - 3/35/0/150
1 Cup Green Beans - 1/4/0/20
TOTALS: 40/40/2/350
MEAL 4
1:00pm
4oz 95/5 Lean Ground Beef - 35/0/7/200
1/2 cup (a little over) Brown Rice - 5/40/1/180
1/4 cup tomato sauce - 0/3/0/12
2 cups baby spinach - 2/2/0/15
TOTALS: 40/45/8/415
MEAL 5
4:00pm
3/4 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 20/7.5/2.5/135
1 scoop ON 100% Casein - 24/3/1/120
2tbsp PB2 Powdered Peanut Butter - 4/6/1/50
TOTALS: 50/15/4/300
MEAL 6
7:00pm
6oz Broiled Tilapia - 35/0/3/165
1 cup broccoli - 3/6/0/30
1tsp EVOO - 0/0/5/45
TOTALS: 40/6/8/235
MEAL 7
10:00pm
1 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 26/10/3/180
TOTALS: 26/10/3/180 (could add more fats here but happy with totals as is)
DAILY TOTALS: 315/250/50/2700
46% protein, 37% carbs, 17% fat
