Need help tweaking my diet.......

Hi Guys,

Im 2 weeks into my test e cycle at 500mg/w and ive made a few changes to my diet ( to add more calories) Please take a look and let me know where i could adjust and where i could add more calories as i get bigger.

Here are my stats;
Age - 28
Height - 5ft 6"
Weight - 170lbs
Bf% - 13%

my maintenance cals are about 2800

Here is my diet plan

Protein/carbs/fat/calories

Meal 1 - 0830
2 x whole eggs – 14/2/14/192
75g egg whites – 8/1/0/38
1 x wholemeal toast – 4/19/3/122
1 cup 2% milk – 8/11/5/122

total – 34/33/22/474

Meal 2 - 1030
50g oats -6/30/4/178
1 x PHD Synergy -37/17/4/250
Mackerel in tomato sauce – 18/4/18/250

Total - 61/51/26/678

Meal 3 - 1300
Jacket potato – 8/62/1/288
2 x Tinned tuna - 66/0/2/272
70g sweetcorn - 2/8/1/44
1tbsp mayo - 0/3/3/36

total - 76/73/7/640

1430 - 1545 Training

Meal 4 - PWO
PHD Synergy - 37/17/4/250
50g oats – 6/30/4/178

total - 43/47/8/428

Meal 5 PPWO - 1630
225g chicken breast – 69/0/4/310
60g brown rice – 4/43/2/192
100g mixed veg - 3/14/1/64

total - 76/57/7/386

Meal 6 - 1930
400g chicken breast - 123/0/7/552
100g brocolli - 2/7/3/54
100g green beans - 2/8/3/59
75g spinach – 2/3/2/30

total – 130/18/15/695

Meal 7 - 2230
100g cottage cheese - 13/3/3/87
1tbsp natty peanut butter - 4/2/8/95

total - 7/5/11/182

Protein /carbs / fat / calories
TOTAL FOR DAY – 427 / 262 / 96 / 3483

Cheers

More carbs, a lot less protein. That is too much at your weight. 1.5 grams per lb would be sufficient as growing should be more amount your energy sources (carb/fats) and protein become more important when dieting, contest prep etc...

Quote:

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Originally Posted by Reed

More carbs, a lot less protein. That is too much at your weight. 1.5 grams per lb would be sufficient as growing should be more amount your energy sources (carb/fats) and protein become more important when dieting, contest prep etc...

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Agreed.

Carbs are protein sparing.

Lyle Mcdonald recommends around 1.2-1.4g/lb from what I remember correctly.

And another flaw I now just looked over is I think you need much more omegas and just better fat sources overall... FISH OIL, avocados, peanut butter, olive oil, etc. Research more on the proper balance of fats along side your diet, what types of fats are what saturated.unsaturated, omega-3,6,9... Just throwing some suggestions your way

Thanks for your feedback guys, ill make changes accordingly

Quote:

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Originally Posted by Reed

More carbs, a lot less protein. That is too much at your weight. 1.5 grams per lb would be sufficient as growing should be more amount your energy sources (carb/fats) and protein become more important when dieting, contest prep etc...

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I thought as much, im always a bit paranoid about adding Bf% if i eat too many carbs. I will definatly adjust the carb/protein ratio though, i am suffering from a bit of lack of energy at the moment. I'll probably add some oats at breakfast, double up the potato at lunch and add some brown rice in the evening, that should add about 124g of carbs per day? what do you think?

Quote:

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Originally Posted by Reed

And another flaw I now just looked over is I think you need much more omegas and just better fat sources overall... FISH OIL, avocados, peanut butter, olive oil, etc. Research more on the proper balance of fats along side your diet, what types of fats are what saturated.unsaturated, omega-3,6,9... Just throwing some suggestions your way

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I take cod liver oil and flaxeed oil daily aswell at peanut butter before bed. The mackerel is full of omega 3 and i sometimes change the chicken for salmon. Is this enough?

Thanks again

I do not see the flaxseed oil or cod oil in there. Am I blind, if not include it in the daily macros. I believe you could add healthy fat along side Meal 4 (cod liver oil/ fish oil), Meal 5 (olive oil), Meal 6 (flaxseed oil).

Do you eat red meat? I for one notice and am an advocate of this during any bulking phase. One meal, two preferably. Saturated fat is also beneficial and essential unlike many mags may suggest. It'll also help jack those calories up unlike canned tuna...


Just my suggestions.

UK-FG, getting all this attention from the Vets - in the diet section nonetheless! Must be the name.... =P

Reed- thanks for your help, i'll make the changes and add some red meat in there too.

gbrice- ha, i know, much appreciated attention though. looks like the name is working ;-)

bold - finally have the time!

Quote:

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Originally Posted by UK-FIREGUY

Hi Guys,

Im 2 weeks into my test e cycle at 500mg/w and ive made a few changes to my diet ( to add more calories) Please take a look and let me know where i could adjust and where i could add more calories as i get bigger.

Here are my stats;
Age - 28
Height - 5ft 6"
Weight - 170lbs
Bf% - 13%

my maintenance cals are about 2800

Here is my diet plan

Protein/carbs/fat/calories

Meal 1 - 0830
2 x whole eggs – 14/2/14/192
75g egg whites – 8/1/0/38
1 x wholemeal toast – 4/19/3/122
1 cup 2% milk – 8/11/5/122

total – 34/33/22/474

I'm going to be critical because you're at 13% bodyfat; it's not like you're super lean to begin with. Drop the milk, swap the toast for oats and double the amount, or at least add 1/2 cup oats to the toast, and add more whites. I'd personally make it 1 whole egg and alot more whites; too much fat in this meal IMO. At least we're dropping 5g from the milk

Meal 2 - 1030
50g oats -6/30/4/178
1 x PHD Synergy -37/17/4/250
Mackerel in tomato sauce – 18/4/18/250

Total - 61/51/26/678

I would be trying to keep my carb and fat meals separated better. This meal is too high in both - you run a greater risk of storing the dietary fat since glucose (carbs) is your body's preferred fuel source. What is this synergy thing - a shake?

Meal 3 - 1300
Jacket potato – 8/62/1/288
2 x Tinned tuna - 66/0/2/272
70g sweetcorn - 2/8/1/44
1tbsp mayo - 0/3/3/36

total - 76/73/7/640

I like the macros here, although protein is unnecessarily high. How about sweet potato?

1430 - 1545 Training

Meal 4 - PWO
PHD Synergy - 37/17/4/250
50g oats – 6/30/4/178

total - 43/47/8/428

Ok, now I know this is a shake!

Meal 5 PPWO - 1630
225g chicken breast – 69/0/4/310
60g brown rice – 4/43/2/192
100g mixed veg - 3/14/1/64

total - 76/57/7/386

Love this meal - again, protein is too high though. 175g chicken breast would be plenty

Meal 6 - 1930
400g chicken breast - 123/0/7/552
100g brocolli - 2/7/3/54
100g green beans - 2/8/3/59
75g spinach – 2/3/2/30

total – 130/18/15/695

Dude... wtf? 130g protein? Why? Cut it in half. On the other hand, I LOVE the veggie medley!

Meal 7 - 2230
100g cottage cheese - 13/3/3/87
1tbsp natty peanut butter - 4/2/8/95

total - 7/5/11/182

Protein /carbs / fat / calories
TOTAL FOR DAY – 427 / 262 / 96 / 3483

As Reed mentioned, protein is too high - 300g would be PLENTY for your weight. I'm 200lbs and getting 300g. Protein down, carbs up, fat down a bit IMO.

Cheers

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Thanks Gbrice

And there was me thinking protein = size........?! ha, only kidding. I think i went a bit OTT with the protein! At least ill save cash by dropping some of the chicken!

The problem im having is not eating enough calories, ive just worked out the macros for the diet if i made the changes you suggested and ive got them at 293p/274c/59f/2765cals. Im finding it hard to find another 500-700 cals i need to add size whilst keeping the diet balanced, what do you think i should add and to which meals?

I really appreciate your help

Quote:

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Originally Posted by UK-FIREGUY

Thanks Gbrice

And there was me thinking protein = size........?! ha, only kidding. I think i went a bit OTT with the protein! At least ill save cash by dropping some of the chicken!

The problem im having is not eating enough calories, ive just worked out the macros for the diet if i made the changes you suggested and ive got them at 293p/274c/59f/2765cals. Im finding it hard to find another 500-700 cals i need to add size whilst keeping the diet balanced, what do you think i should add and to which meals?

I really appreciate your help

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Like Reed said, when you're adding size, carbs and fats (more so carbs IMO) become much more important. I'd up the carbs for sure, and fats can come up a bit - I wanted you to drop them, but not necessarily by that much. Keep low-moderate amounts of fats in your carb meals, and keep carbs high in those meals - 50g +. Keep the last meal or 2 pro/fat and up the fats.

I know it's a hard balance, it's easy to add calories with protein, but that really won't = more growth.

Quote:

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Originally Posted by Reed

Do you eat red meat? I for one notice and am an advocate of this during any bulking phase. One meal, two preferably. Saturated fat is also beneficial and essential unlike many mags may suggest. It'll also help jack those calories up unlike canned tuna...

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Good point here. Most conventional bodybuilding literature is gonna tell you to stay away from this as a general rule. I'll tell you to cut back on it when I see things like butter, whole milk, cheese, bacon, and such. However, moderately lean cuts of red meat are a great addition to your diet and saturated fat via animal protein sources is needed to some extent. The goal is simply not to sacrifice your EFAs and non-essential Poly/Monounsaturates for excess saturated fat. Provided you're getting your cod liver oil, flax and nuts in; eat some streak and some chicken thighs for pro/fat meals! Nice inherently slower-digesting protein.