Results 1 to 4 of 4
  1. #1
    manblue's Avatar
    manblue is offline Junior Member
    Join Date
    Feb 2011
    Location
    ENGLAND
    Posts
    128

    Cool is this Diet Plan good?

    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

    i am also on a budget hence why 3 meals are oatmeal

    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

    9.00 am
    Work out 1 hour

    10.30 am Meal 2
    100 grams of whey protein
    375 Calories
    3g fats


    12,00am Meal 3
    5 x peices of brown toast
    62g of carbs
    350 Calories

    12oz chicken fillet
    75 grams of protein
    700 calories

    2.00 pm Meal 4
    1 cup of oat meal
    25 grams of carbs
    150 Calories

    3.00 pm
    2 mile run and intense abbs cardio

    4.30 pm Meal 5
    100 grams of whey protein
    375 Calories
    3g fats

    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

    8.00 Meal 7
    1 cup of oat meal
    25 grams of carbs
    150 Calories


    TOTAL PROTEIN = 386 GRAMS
    TOTAL CARBS = 181 CARBS
    TOTAL FATS = 8-12G ROUGHLY
    TOTAL CALORIES 3620
    Last edited by manblue; 03-03-2011 at 03:11 PM.

  2. #2
    manblue's Avatar
    manblue is offline Junior Member
    Join Date
    Feb 2011
    Location
    ENGLAND
    Posts
    128
    bump

  3. #3
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,443
    bold

    Quote Originally Posted by manblue View Post
    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

  4. #4
    manblue's Avatar
    manblue is offline Junior Member
    Join Date
    Feb 2011
    Location
    ENGLAND
    Posts
    128
    Thanks alot that really helped i'll replan it to to get a better diet going

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •