will I grow on this??

**istherealimit** · 04-19-2011, 02:12 PM

Okay First thing first im going to add details to this diet when i get home which will be later tonite meaning pro/carb/fat /cals... I need to know what you guys think of my diet over 6 meals 3 shakes no power bars..
Meal 1
Whole grain bagel large size
2 eggs yolks included
1 chicken brest 4 oz
whey shake with skim milk

Hour and half later casein shake with skim milk again prework out with 1/2 cup oats.

pwo whey shake
10-15 minutes later

meal 2 6 oz chicken breast 1 1/2 cup jasmine rice 1/4 cup mixed veggies canned 1/2 cup chili beans and i use sweet chili sauce for flavor

meal 3 4oz 93/7 ground beef on 2wheat tortilla no cheese and 1/2 cup jasmine rice and sweet potato

meal 4 6 oz chicken breast 1/2 cup jasmine rice 1/4 cup mixed veggies 1/4 cup beans and chili sauce

meal 5
Lightly salted peanuts/sunflowerseed/raisons my own mix has 35 grams protien

meal 6 same as meal 3
4 oz beef 2 wheat tortillas 1/2 cup rice and sweet potato
casein shake before bed.
what do you think?
I will get nutritional value up when i get home but kinda wanted to see an overview now. cals should be around 2850 for maintance. im around 3500 exact numbers later.
Height 5'11
age 22
lift 3 yrs hard 7 yrs total
bf around 13 - 15%
weight 198
hope i coved it all, minus the excat numbers

**Nephets** · 04-19-2011, 02:56 PM

Well if your maintance is 2850 and your eating 3500, then you will grow. Without the macros, we cant tell you if it will be fat or muscle. Diet does look like it has some flaws, but will wait for the macros for further comment.

As for the body fat %, how accurate is that number. People seem to go on the low side when determining their body fat. You may want to post a pic to know for sure. If you think your 15% and your closer to 20%, then should you be bulking?

**istherealimit** · 04-19-2011, 03:11 PM

I had a full physical 2 months ago and I was 14%. But I know what your geting at. I'll get the numbers up ASAP. In class rite now.
Hope i dont need to whipe it clean i really like this diet on my budget. haha broke ass college kid!!

**Nephets** · 04-19-2011, 03:14 PM

don't worry, I'd say your in the ballpark.

**Windex** · 04-19-2011, 04:19 PM

Without seeing the macros as previously said, hard to say exactly. For starters, you need to dump the bagel and tortila for complex carbs, such as rice, oats, quinoa, beans, etc. I'd also reccommend cottage cheese over casein powder if it fits the budget. As well, you need to have your carbs and protein more evenly distributed throughout your day. 2 Wheat Tortillas AND Rice AND a sweet potato is way to much carbs in 1 meal. You shouldn't have any protein-only meals except casein before bed. Each meal should be Protein + Complex Carb or Protein + Good Fats. Your Meal 5 looks like it will have way to much fat.

**Nephets** · 04-19-2011, 04:48 PM

shouldn't realy break your budget to get your diet in check.

**istherealimit** · 04-19-2011, 07:01 PM

Okay fellas as i promised i have it all now.
Meal 1
Bagel 7/55/1.5/260
2 eggs 12/0/10/140
chk breast 8 oz 46/0/5/220
milk 16/24/0/160
whey 24/7/0/110
Workout.
preworkout
casein 24/4/1/110
milk 16/24/0/160
post workout
whey 24/7/0/110
milk 16/24/0/160

meal 2
chk breast 8 oz 46/0/5/220
rice 1/2 cup 6/70/0/300
veggie/bean mix 10/30/1/150
1/2 can of tuna 13/3/.5/50
meal 3
hamburger 93/7 23/0/8/170
2 wheat tortilla 8/48/4/260
rice 1/2 cup 6/70/0/300
sweet potato 4/58/0/250 not sure on this!!!
meal 4
chk breast 8 oz 46/0/5/220
rice 1/2 cup 6/70/0/300
veggie/bean mix 10/30/1/150
1/2 can of tuna 13/3/.5/50
meal 5
homemade trailmix peanuts sunflower seed and raisin
25/20/58/800
meal 6
hamburger 93/7 23/0/8/170
2 wheat tortilla 8/48/4/260
rice 1/2 cup 6/70/0/300
sweet potato 4/58/0/250 not sure on this!!!
meal 7
casein 24/4/1/110
milk 16/24/0/160
And with a GRAND TOTAL OF... DRUM ROLL PLEASE...... 482/750/112.5/5840

**istherealimit** · 04-19-2011, 08:54 PM

HOLY CRAP thats a lot of cals. lets get to work fellas. im trying to do a lean bulk for summer.. well rephrase as lean as i can while bulking. so bf 14% 5'11 198 as of today! not really in the diet section that often so if you need more info just ask. btw cottage cheese is budgetable but not tolerable. hahah cant stomach that stuff. haha.

**tbody66** · 04-19-2011, 10:20 PM

Originally Posted by istherealimit

Okay fellas as i promised i have it all now.
Meal 1
Bagel 7/55/1.5/260drop this
2 eggs 12/0/10/140add 4 egg whites
chk breast 8 oz 46/0/5/220
milk 16/24/0/160drop this, replace with oatmeal
whey 24/7/0/110
Workout.how soon is this since the last meal?
preworkoutif you just ate meal one why are you doing this at all?
casein 24/4/1/110
milk 16/24/0/160
post workout
whey 24/7/0/110
milk 16/24/0/160drop the milk

meal 2
chk breast 8 oz 46/0/5/220
rice 1/2 cup 6/70/0/300
veggie/bean mix 10/30/1/150
1/2 can of tuna 13/3/.5/50overkill, drop this
meal 3
hamburger 93/7 23/0/8/170drop this and put that tuna here, make it the whole can
2 wheat tortilla 8/48/4/260poor choice, drop this
rice 1/2 cup 6/70/0/300
sweet potato 4/58/0/250 not sure on this!!!keep this
meal 4
chk breast 8 oz 46/0/5/220
rice 1/2 cup 6/70/0/300
veggie/bean mix 10/30/1/150
1/2 can of tuna 13/3/.5/50Drop this, your stats don't justify this
meal 5
homemade trailmix peanuts sunflower seed and raisin
25/20/58/800
meal 6
hamburger 93/7 23/0/8/170make this lean read meat, not ground
2 wheat tortilla 8/48/4/260drop this again
rice 1/2 cup 6/70/0/300
sweet potato 4/58/0/250 not sure on this!!!keep this
meal 7 make this another real meal, good fats, avacado or natty peanut butter, if you must do the shake then use water, drop the milk
casein 24/4/1/110
milk 16/24/0/160
And with a GRAND TOTAL OF... DRUM ROLL PLEASE...... 482/750/112.5/5840

This will bulk you, it won't be clean, you will gain more fat than muscle! If you have truly been working out for 7 years and serious for 3 you are guaranteed to get almost all fat from this. Based upon your stats bulking is not even remotely a smart idea. Post some pics for us to help you more thoroughly. Also, I'm very curious about your workout, post it with exact exercises/sets/reps/poundages, please.

**istherealimit** · 04-19-2011, 10:24 PM

Ive been running this diet for about 2 weeks now just added the meal 5 and sweet pots. otherwise yea ive ran it munus tose two additions for about 1 year now. and to be honest stayed where ive been for a while. I play college ball so it keeps the fat of fairly well. Have noticed that getting a little soft in the mid section. I'll get you the lift plan. next post bout 15 min.

**istherealimit** · 04-19-2011, 10:43 PM

Hey before we all get into this im a younger guy so i joke around i take this serious but have some humor too.
Monday back
prelift 15 min 15.0 or highest incline setting tredmill 3.5 mph get the heart pumping a bit ya know.
bent row 3 sets 12 reps 185, 8 reps 200, 5 reps 225 drop set 135 failure
High rope pully row to floor kinda made this one up but lee haywrd swears by it. upper back
3 sets 140 12reps, 160 8 reps, 200 failure. drop set again 85 failure
High row pronated grip 135 failure 3 sets
good mornings 3 sets 135 12 reps superset with hyper extension with 25 finalk set body weight 30 reps.
Seated row machine 3 sets 12 reps 110 10 reps 130 8 reps 140 or failure
lat pull over 3 sets 45 12 reps, 55 8 reps,60 5 reps
Single hand lat pull 3 sets 85 10 reps superset with wide grip pull up 8 reps then hammer grip pull failure.
Traps standing calf machine shrug 90lbs each side super set db shrug. failure on both
i like to add saratus in to this so i do a cable pulley pull over 3 165 12 reps.
Abs decline crunch 10 reps superset decline oblique twist superset hanging leg lifts.
This is abs and back i do abs eod. let me know if this is what you were looking for never posted my routine before...