Please critique my diet plan

**JDUB348** · 02-27-2011, 04:01 PM

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

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

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

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

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

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

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

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

TOTAL: 190 / 7.5 / 20

10:00 PM:

1 Scoop Casein protein 120 / 24 / 3 / 1 / 1

TOTAL DAILY INTAKE: 4,605 / 390.5 / 622 / 70

**-KJ-** · 02-27-2011, 04:11 PM

post your stats pal. BMR, TDEE, Weight, LBM and so on.
guys in here gonna need to know how much fat your consuming also.

**JDUB348** · 02-27-2011, 04:43 PM

Ahh didnt put the fat in there. I'll have to get my body fat percentage at some point here. My gym does something i believe its called a hydro static weigh or something.. apparently its suppose to give you a very accurate body fat percentage

**JDUB348** · 02-27-2011, 05:02 PM

Updated and added the fats and added my animal pak in the morning forgot about that..

**POPS** · 02-27-2011, 09:08 PM

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

I made a few recc in bold. Fruit has way too much sugar man so stay away. The only times where I really see guys have fruit are with very low bf and have some for pwo, thats it.

**JDUB348** · 02-27-2011, 09:57 PM

Sounds like a plan ill start to eliminate the fruits and adjust what ever else you have mentioned. The 1MR is a pre work out supplement (nitric oxide supplement). Thanks alot for the reply. I'll be jumping on this diet a week from today (I've gotta be a maximum of 198.25 for next sunday).

Do you think the vegetables are really necessary? And i was just thinking now, do you think it would be a good option to put some peanut butter in the post workout shake instead of eating it with the wheat bread?

**POPS** · 02-27-2011, 10:17 PM

Originally Posted by JDUB348

Sounds like a plan ill start to eliminate the fruits and adjust what ever else you have mentioned. The 1MR is a pre work out supplement (nitric oxide supplement). Thanks alot for the reply. I'll be jumping on this diet a week from today (I've gotta be a maximum of 198.25 for next sunday).

Do you think the vegetables are really necessary? And i was just thinking now, do you think it would be a good option to put some peanut butter in the post workout shake instead of eating it with the wheat bread?

no, you want quick absorbtion and the pb will slow it down...drop the bread completely..

**JDUB348** · 02-27-2011, 10:21 PM

So just totally take out the peanut butter and wheat bread for the day?

**POPS** · 02-28-2011, 08:06 AM

Originally Posted by JDUB348

So just totally take out the peanut butter and wheat bread for the day?

adjust your diet and macros and see what you come up with. If your fat is still too low then have a few tablespoons of natural peanut butter in your am meals where needed.

But yes, drop the bread completely!

**JDUB348** · 02-28-2011, 09:39 AM

About how many grams of fat should i be takeing in in one day? With what i have shown above, that brings me to 70 grams

Another question i have is why eliminate all the fruit? I'll absolutely take it out of the diet if you say its good to do so, but im just curious to what makes it negative to the diet

**JDUB348** · 03-05-2011, 05:24 PM

Ok so with the critque i got above, heres the revisions i made. What do you all think of this now? Is this enough fat in the day? I moved 2 TBSP of peanut butter to 7:30.. i can take that out if not needed. Another question i had was would it be ok to substitute a scoop of ON casein for the tuna at 7:30 if i grow tired of the taste of tuna?

CAL / PRO / CARB / FAT

4:30 AM:

1 Universal Animal Pak
2 Scoop ON Whey 240 / 48 / 6 / 2
1 Cup oats 300 / 10 / 54 / 6

TOTAL: 540 / 58 / 60 / 8

7:30 AM:

Tuna 180 / 39 / 0 / 3
1 Sweet Potato 300 / 6 / 65 / 0
1 Cup Broccoli 30 / 3 / 6 / 0
2 Tbsp PB 100 / 3.5 / 3 / 17

TOTAL: 510 / 48 / 71 / 3

10:30 AM:

1 8 OZ chicken brst 240 / 52 / 0 / 2
1 Cup brown rice 340 / 8 / 70 / 3
1 Cup Spinach 7 / 1 / 1 / 0

TOTAL: 587 / 61 / 71 / 5

1:00 PM:

1 8 OZ chicken brst 240 / 52 / 0 / 2
1 Cup brown rice 340 / 8 / 70 / 3
1 Cup Spinach 7 / 1 / 1 / 0

TOTAL: 587 / 61 / 71 / 5

3:30 PM (Pre workout):

1.5 Scoops whey 180 / 36 / 4.5 / 1.5
1/2 cup oats 150 / 5 / 27 / 3
1 MR (N.O. Pre Work out supplement)

TOTAL: 480 / 46 / 58.5 / 7.5

6:30 PM (Post workout):

2 scoops whey 240 / 48 / 6 / 2
1 cup oats 300 / 10 / 54 / 6
16 oz milk (FAT FREE) 180 / 18 / 26 / 0

TOTAL: 720 / 76 / 86 / 8

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

TOTAL: 710 / 64 / 80 / 9

10:00 PM:

1 Scoop Casein protein 120 / 24 / 3 / 1 / 1

TOTAL DAILY INTAKE:

CAL PRO CARB FAT

4,204 / 441.5 / 503 / 63.5

I left the milk in the post workout shake because i think it'll probably help with the flavor.