Diet plan

[spaceman1]

Ok, here's a plan I found online. There's just a few things I'm not sure on.

Here's the plan -

Example bulking diet plan for an average 200lb person looking to add quality mass

06:30am :

10g of L-Glutamine and 5g Branch Chain Amino Acids

07:00am :

30 mins Steady State cardio (walking uphill, jogging slow, cycling)

07:45am :

100g oats in water

4 egg whites & 1 whole egg (high omega 3 eggs if you can)

10:30am:

Meal Replacement Powder 20g Carbs 40g Protein

1 tablespoon of peanut butter

01:30pm:

150g tuna or 150g chicken breast on wholemeal pitta bread

Large salad – tomatoes, lettuice, cucumber

Apple

Some fish oils (O3 epa,dha)

04:30pm:

50g Mackerel or salmon on wholemeal pitta bread

1 tablespoon peanut butter

05:00pm: Training (weights)

06:00pm:

40g Whey in water

20g maltodextrin

20g dextrose

Creatine

Vitamin C

06:45pm:

75g rice

150g chicken breast or 150g lean beef

Loads of vegetables (2 cups full)

15ml Flaxseed Oil

09:30:

250g cottage cheese

Mackerel or salmon salad

Handful of nuts


Ok, here's my questons

Will peanut butter blend with a shake, in milk?
What can I have to replace the cheese? (hate the stuff)
How much creatine should I take? (the poster didn't specify)
Can I use milk instead of water for the oats and whey? (I'm not worried about putting on some fat)
What about this flaxseed oil. I mean, do I really need this?
I'm not having a salmon salad at 9:30pm. What simple foods could I have to replace this?
When he says "loads of veg (2 cups)" What does he mean "2 cups"?

My other concern is that I'm not 200lb. I'm 170lb and 6.4. I think I'm going to eat the same amount of food he has posted. But I'm not sure about the supplements. Should I take less or what?

Thanks in advance, amigos.

[spaceman1]

Anyone?

[38jumper38]

Need macros to tell you if is good for you at 170 lbs.
At first look, doesn't looks good, my opinion, not enough food.

[spaceman1]

not enough food? Jesus. Seems like a lot to me.

[spaceman1]

Aren't I supposed to take complex carbs before my workout?

[spaceman1]

was I too demanding with my questions?

[spaceman1]

who the f**k eats 250g cottage cheese, salmon and nuts before bed.

[POPS]

Ok, here's a plan I found online. There's just a few things I'm not sure on.

Here's the plan -

Example bulking diet plan for an average 200lb person looking to add quality mass

06:30am :

10g of L-Glutamine and 5g Branch Chain Amino Acids

07:00am :

30 mins Steady State cardio (walking uphill, jogging slow, cycling)

07:45am :

100g oats in water

4 egg whites & 1 whole egg (high omega 3 eggs if you can)

10:30am:

Meal Replacement Powder 20g Carbs 40g Protein

1 tablespoon of peanut butter

01:30pm:

150g tuna or 150g chicken breast on wholemeal pitta bread

Large salad – tomatoes, lettuice, cucumber

Apple

Some fish oils (O3 epa,dha)

04:30pm:

50g Mackerel or salmon on wholemeal pitta bread

1 tablespoon peanut butter

05:00pm: Training (weights)

06:00pm:

40g Whey in water

20g maltodextrin

20g dextrose

Creatine

Vitamin C

06:45pm:

75g rice

150g chicken breast or 150g lean beef

Loads of vegetables (2 cups full)

15ml Flaxseed Oil

09:30:

250g cottage cheese

Mackerel or salmon salad

Handful of nuts


Ok, here's my questons

Will peanut butter blend with a shake, in milk?
What can I have to replace the cheese? (hate the stuff)
How much creatine should I take? (the poster didn't specify)
Can I use milk instead of water for the oats and whey? (I'm not worried about putting on some fat)
What about this flaxseed oil. I mean, do I really need this?
I'm not having a salmon salad at 9:30pm. What simple foods could I have to replace this?
When he says "loads of veg (2 cups)" What does he mean "2 cups"?

My other concern is that I'm not 200lb. I'm 170lb and 6.4. I think I'm going to eat the same amount of food he has posted. But I'm not sure about the supplements. Should I take less or what?

Thanks in advance, amigos.

Ill take a qiuck guess here.

Without amy macros I can tell just by looking at it is that your cals/carbs/fats are way too low for bulking. This looks more like a cutting or maint diet. Im no expert but add your macros per meal to give us a better look...

[spaceman1]

Well I don't really need you to do any of that, though appreciated. I just wanted to ask those questions at the bottom of the post. Thanks anyway.

[spaceman1]

It comes up to well over 3500 calories. My BMR is 3300.

[gbrice75]

It comes up to well over 3500 calories. My BMR is 3300.

lol, trust me your BMR is not 3300. Maybe you mean your TDEE - and that's probably not 3300 either.

[spaceman1]

I'm 6ft 4. 170 lbs, 22 years old.

[spaceman1]

That plan goes over 4000 calories.

[jfalco]

My advice is you should learn about nutrition and make your own diet of foods that you like to eat, instead of just trying to follow someones sample day that you pulled from the internet.

A good place to start is to google tdee calculator, calculate yours and add 500. Shoot for that many kcal. Then choose a macro split. Right now I'm doing 50,30,20 which works pretty good for me. In the past I've used 40,40,20 which worked well for me when I wasn't doing much cardio. I'm doing a lot more cardio so I bumped up the carbs.

Once you have done this, start counting calories and try to hit your numbers. Another good thing for you to do a little reading about would be glycemic index. This will be extremely helpful in choosing good carbs.

Imo trying to start out by doing someone else's plan exactly will be a mistake.

[spaceman1]

I don't have the time to experiment, I just need a schedule to stick to. I just want to tweak this plan slightly, go with it, then if need be I'll change it up, down the line. I keep seeing TDEE. I went to the 'UNoffical "How to Bulk" thread and sample diet...' sticky, where it's written "BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)." Which for me is 3300. This plan is over 4000 cals.

As much as I appreciate the help I've been given thus far. Can any of you help me with any of those questions at the bottom of my post.

My TDEE is 3347.

I used fitday to tally up the calories for the plan-

[jfalco]

ok I'll bite.

Peanut butter blends just fine in shakes.

Replace cottage cheese with nonfat plain greek yogurt, it is pretty similar nutritionally.

I don't use creatine but last time I did 5 g a day was pretty standard

Sure use milk, why not?

Flax oil is there for efa's. If you don't want to do it, you can just eat some more nuts of an avacado.

Salmon is high in fat so if you are trying to replace it I would do either tuna or chicken plus some fish oil if you want to keep your macros the same.

2 cups of vegatables in all likelihood refers to the amount of chopped vegatables that can fit into 2 cups.

Hope this helps. You are a lot better off if you just learn about why you are eating what you eat and make your own diet. Eating the same thing every day is boring. Learn a little about food. Someone once told me that body building is 80% diet.

[spaceman1]

Thanks, mate.

Ye I think I'm going to change some stuff as I go along.

I'm fine with eating the same boring stuff every day. But I wonder if this stuff is too much for me. This plan is for a 200lb average person. I'm 170lb. I just tried to eat 100g of oatmeal, and couldn't even come close to finishing it. like I said, my tdee is 3347. Do I really need to eat 4100 calories? Wouldn't it make sense to reduce the amount I eat to say 3800, and build up to 4100?

[jfalco]

4100 is definitely to high to start. If your tdee is 3300, 3800 should have you gaining weight fast. If you are currently eating much less than that, I would work your way up slowly. Unless you are loosing weight, your metabolism has adjusted to whatever it has been getting. So even if your calculated tdee is 3300, in reality you might be using far fewer calories. Your body won't be able to use all the extra energy it gets suddenly and it will be stored as fat instead of being used to build muscle. NTM massive increases in protein intake can be unpleasant on the digestive system.