Thread: critique my bulking diet
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03-02-2011, 08:36 PM #1New Member
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critique my bulking diet
hello guys, here is my new revised diet. Meals are 2-3 hours apart. I'm 6'6" 198lbs.
I aim for 4000 calories a day, roughly 80-100g fat/ 400-440g carbs/ 230-260g protein. the fluctuations are because of random factors (waking up late = less time for meals, ran out of a certain food).
meal 1-
2 cup oats or cornflakes if im out of oats.
2 cups 2% fat milk.
10g whey protein isolate.
meal 2-
6 eggs scrambled
2 12 grain bread/wholegrain bread slices
10g whey protein isolate
meal 3- preworkout
1 cup oats/cornflakes (if out of oats)
meal 4- post workout
2 cup oats/cornflakes (if out of oats)
30g whey protein isolate
2 tablespoons sugar for quick blood sugar levels
meal 5-
125gram tuna
3 potatos
brocolli/cellery/ veggies
10g whey isolate
meal 6-
beans/potatos
steak/chicken 6-8oz
10g whey isolate
snack- 1/3rd cup peanuts (~330 cals)
1 cup 2% milk.
meal 7- pre bed
Cheese
milk
How is the setup? I have mastered hitting my total daily macro's but i find it hard to split them up evenly every meal. for instance meal 1 is pure carbs with whey as protein, and meal #2 is pure protein with the eggs and whey. help?
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03-02-2011, 10:39 PM #2
you need to replace all that whey protein with whole foods , chicken, steak, eggs, fish. Whey should be pwo only as it dosent do for your body what whole foods can. Id also aim for a more healthy carb choice than corn flakes. when bulking you want healty carbs with the exlusion of pwo perhaps. Brown rice is a good choice
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03-03-2011, 12:54 PM #3New Member
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Well the 10grams whey is more supplementation, i read you can only absorb 10-15g of protein from whey in the 1.5 hours it takes to digest, so i take 1/3rd scoops and get about 10g protein like that easily with each meal. And the cornflakes is for when im out of oats :P i went through 1kg of oats in 3 days
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03-03-2011, 02:57 PM #4
need macros for meals to critique properly but just from what u aim to get, 100g of fat is to much. 70-80g is good. protein a guy ur size should get 300g, carbs u should get 500g. whats ur bf?
ill critique diet when u get proper macros up!
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03-03-2011, 08:27 PM #5
too much cheese, milk, sugar, corn flakes, you need more oats and brown rice.
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03-04-2011, 12:48 AM #6New Member
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5 cups of oats isn't enough?
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03-04-2011, 10:10 AM #7
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03-04-2011, 03:44 PM #8
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03-05-2011, 10:23 PM #9New Member
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Yeah i realize the corn flakes was a poor choice, i do eat oats usually but i ran out and had cornflakes as an emergency. I do eat 5 cup oats a day though 9/10 times i do have oats on me. The poor carb choices are probably the potatos right? I eat lentils/kidney/black beans/chick peas every day. Those are considered good carb sources i believe.
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03-09-2011, 06:59 PM #10New Member
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- Nov 2010
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Ok here is my revised diet, updated and with macros for a better look at things. I wonder if i should be bulking in the first place, im 6'6", 194-198lbs (water fluctuation) and my bodyfat is in the 12-14% range, i can see my abs when flexed so i'm not too sure if I should cut down to 10% then start a bulk?
Revised diet
Meal #1
1.5 cup oats
1.5 cup milk (2%)
30g whey isolate
922 calories: 18 fat/ 123 carb/ 67prot
Meal #2
5 whole eggs
whole bread 2 slice
10g whey
1 cup milk
800 cals: 32 fat/73 carb/ 59 prot
Meal #3 pre workout
1/3rd cup oats
125calories: 2fat /22 carb/5 prot
meal #4 post workout
2/3rd cup oats
30g whey
291 calories: 5fat /45.5 carb/ 40 prot
Meal #5
Tuna
3 potatoes
10g whey
500 calories: 0 fat/78 carb/44 prot
meal #6
2 cup chick peas/ black beans/ bean variety
Salmon/ Sardines
920 calories: 18fat/116carb/78 prot
Meal #7
6oz beef liver/pork liver
random vegetables 2 cups (not counting calories for it)
10g whey
402 calories 13 fat/13 carbs/ 55 prot
Meal #8
2 cups milk
1 cup cottage cheese
459 17 fat /30 carb/ 44prot
Totals
4419 calories
105g fat/ 500g carbs/ 392g protein
and of course 1 gallon of water a day
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