Tear apart my diet please

[jasc]

Thanks for taking a look.. any critiques/suggestions welcome

5'8" 160lbs 9.5% bf
I have been working out on and off for 8+ yrs and started out around 135lbs back in college.. I've spent a lot of time in the gym but never took the diet aspect very seriously.. I would eat plenty of protein, but my carbs and overall calories lagged. I have always been shredded but had problems putting on size. I have been on my current diet for about a month now with little tweaks and changes.. I am going for a bulk, doesn't have to be lean, but fairly lean as I don't mind a little fat because I drop it 5x easier than i put it on. I am an ectomorph with a fast metabolism. I also take creatine, glutamine, fish oil, and a multi-vitamin.

8am
1.5 scoop protein/1 cup oats 46/62/7 495 calories

8:30 - 9am
whole wheat bagel/turkey (deli) 27/37/2 265 calories
(Convenience meal due to work)

10am
4oz 93/7 burger/ whole wheat bun 28/22/10 290 calories

12pm
4oz chicken breast/multi-grain pasta/.75cup sauce 39/56/7 452 calories

2:30pm
4oz chicken breast/1 cup whole grain brown rice 27/33/3 250 calories

4:30 - 5 drive to gym

5:00 - 6:00 workout

6:05
PPWO shake 1.5 scoop protein/50g maltodextrin 36/55/2 385 calories
(Malto will be switched to Whole grain oats when I run out)

7:00
1 can tuna/2 pcs whole wheat bread/fat-free mayo 34/28/4 275 calories

9:00
1 can tuna/1.5 cups romaine, 1tbs olive oil 31/4/15 260 calories

11:00
5 egg whites/ 1 whole egg, 2 tsp flax oil 31/5/15 285 calories
(between 6 - 8 eggs depending on hunger/daily needs)

11:30
bed

Total daily macros 299/302/65 2957 calories

This is my typical day.. Sometimes I drink an extra protein shake before bed, an extra hamburger mid day, extra helping of chicken/rice early evening, or 1-2 tbs all natural pb, all depends on my daily needs and hunger

I would like to add a couple hundred calories, minor tweaks would be the best, or meal substitution. According to the Harris Benedict formula my daily maintenance is about 2700 calories..

[maxwkw]

Couple of things that jump out at me. You could definitely be eating some more vegetables.

Another thing, if you can move the meal before your workout closer to the training I would.

Your fat is really low, if you bump that up with some oils it'd be a really easy way to add a few hundred calories.

[jasc]

Couple of things that jump out at me. You could definitely be eating some more vegetables.

Another thing, if you can move the meal before your workout closer to the training I would.

Your fat is really low, if you bump that up with some oils it'd be a really easy way to add a few hundred calories.

I agree on all points.. Usually after my 2 afternoon meals I am fairly bloated from all the pasta/rice, however I do eat about 1/2 bag of frozen corn when I can get it in 30-40 min before workout for the carbs.. I try to avoid working out full because I've noticed it hurts my training.

For the extra fat I will add in more flax.oil.. maybe 2-4tsp split in the evening meals.. that a good placement?
Do I want to aim for 90 - 100g fat?

I used to add 1/4 bag of frozen brocc to my chicken/rice meals but I recently stopped due to weak macros and being full already.. Maybe I'll look in to adding it in..

[RaginCajun]

I agree on all points.. Usually after my 2 afternoon meals I am fairly bloated from all the pasta/rice, however I do eat about 1/2 bag of frozen corn when I can get it in 30-40 min before workout for the carbs.. I try to avoid working out full because I've noticed it hurts my training.

For the extra fat I will add in more flax.oil.. maybe 2-4tsp split in the evening meals.. that a good placement?
Do I want to aim for 90 - 100g fat?

I used to add 1/4 bag of frozen brocc to my chicken/rice meals but I recently stopped due to weak macros and being full already.. Maybe I'll look in to adding it in..

i would do away with the corn in my opinion and add in some oats or sweet pot. maybe throw some oats in a protein shake before you workout. or, just drop the rice at 4 o clock meal and add a bunch of sweet pot (2 cups). for the fat, i would do EVOO or some omega-3 fish pills.

[jasc]

i would do away with the corn in my opinion and add in some oats or sweet pot. maybe throw some oats in a protein shake before you workout. or, just drop the rice at 4 o clock meal and add a bunch of sweet pot (2 cups). for the fat, i would do EVOO or some omega-3 fish pills.

Oats n protein shake are my fav meal of the day.. may have to use that.. although I'd rather eat whole foods as opposed to another shake.. plain oats work? or what about pushing my chicken rice meal back to 3-3:30? not a fan of sweet potatoes but may have to learn to like em..
Maybe double up the olive oil on my tuna salad.. n as far as omega-3 fish pills, i take 3/day (not figured in to macros) and eat 2 cans of tuna so that should be enough fish oil right?

[RaginCajun]

Oats n protein shake are my fav meal of the day.. may have to use that.. although I'd rather eat whole foods as opposed to another shake.. plain oats work? or what about pushing my chicken rice meal back to 3-3:30? not a fan of sweet potatoes but may have to learn to like em..
Maybe double up the olive oil on my tuna salad.. n as far as omega-3 fish pills, i take 3/day (not figured in to macros) and eat 2 cans of tuna so that should be enough fish oil right?

yes and yes! i try to change up how i cook sweet pots so they don't get bored. at the moment, i am loving sweet pot fries! i cut them into thin slices and sprinkle some olive oil, lil cinnamon, and some cajun spices (no salt), and 15-20 min later, BAM! plain oats are great. yeah, you could push back your meal and try that for now and see how you react. i must admit, i am no guru and have never had to gain. omega 3 fish oil is better than the olive oil, and one pill is usually 10 cals. try the changes and see what happens, cheers!

[jasc]

Thx ragin.. I'll have to try out those sweet pot fries.. Sound pretty tasty

[jasc]

Tweaked diet.. so far.. will incorp sweet pot next week to boost carbs n possibly lower fat if necessary

8am
1.5 scoop protein/1 cup oats 46/62/7 495 calories

8:30 - 9am
whole wheat bagel/turkey (deli) 27/37/2 265 calories
(Convenience meal due to work)

10am
4oz 93/7 burger/ whole wheat bun 28/22/10 290 calories

12pm
4oz chicken breast/multi-grain pasta/.75cup sauce 39/56/7 452 calories

3:15 -3:30pm
4oz chicken breast/1 cup whole grain brown rice/1 cup brocc 30/33/4 285 calories

4:30 - 5 drive to gym

5:00 - 6:00 workout

6:05
PPWO shake 1.5 scoop protein/50g maltodextrin 36/55/2 385 calories
(Malto will be switched to Whole grain oats when I run out)

7:00
1 can tuna/2 pcs whole wheat bread/fat-free mayo 34/28/4 275 calories

9:00
1 can tuna/1.5 cups romaine, 2 tbs olive oil 31/4/29 380 calories

11:00
6 egg whites, 4 pcs turkey bacon, 2 tsp flax oil 38/6/16 340 calories
(between 6 - 8 eggs depending on hunger/daily needs)
Turkey bacons my sensible treat its only 2/0/1.5 per piece

11:30
bed

Total daily macros 307/303/81 3167 calories

[gbrice75]

With all due respect to the critiques already given (I don't wanna step on toes), here's what I would suggest:

Tweaked diet.. so far.. will incorp sweet pot next week to boost carbs n possibly lower fat if necessary

8am
1.5 scoop protein/1 cup oats 46/62/7 495 calories

What kind of protein?

8:30 - 9am
whole wheat bagel/turkey (deli) 27/37/2 265 calories
(Convenience meal due to work)

So then how about having a real meal at 8am (or earlier) such as eggs/whites + oats (you can even add some protein powder to the oats) while at home and then have a simple shake + oats on the way to work instead? Also, why are these meals within an hour of each other?

10am
4oz 93/7 burger/ whole wheat bun 28/22/10 290 calories

i'd make this a bigger meal, 5-6oz meat and add some carbs if possible. Better bread (more calorie/nutrient dense) would be my suggestion. If the additional meats added to these meals brings protein too high, back off on meal 1 (or 2) - you basically have 2 meals crammed into one in the morning.

12pm
4oz chicken breast/multi-grain pasta/.75cup sauce 39/56/7 452 calories

i'd add 3 fish oils and veggies if possible. Use half the amount of pasta here and double the brown rice in the next meal IMO

3:15 -3:30pm
4oz chicken breast/1 cup whole grain brown rice/1 cup brocc 30/33/4 285 calories

i'd do 5-6oz chicken, double (or close to it, total 50g would be nice) the rice

4:30 - 5 drive to gym

5:00 - 6:00 workout

6:05
PPWO shake 1.5 scoop protein/50g maltodextrin 36/55/2 385 calories
(Malto will be switched to Whole grain oats when I run out)

Good deal.

7:00
1 can tuna/2 pcs whole wheat bread/fat-free mayo 34/28/4 275 calories

Add veggies and fish oils here

9:00
1 can tuna/1.5 cups romaine, 2 tbs olive oil 31/4/29 380 calories

Too much fat in a single meal IMO. 1tbsp of olive oil is plenty - add more fish oils if you need to bring fats up

11:00
6 egg whites, 4 pcs turkey bacon, 2 tsp flax oil 38/6/16 340 calories
(between 6 - 8 eggs depending on hunger/daily needs)
Turkey bacons my sensible treat its only 2/0/1.5 per piece

swap the flax for more fish oils. Despite popular belief, flax is not a great omega-3 source

11:30
bed

Total daily macros 307/303/81 3167 calories[/QUOTE]

Assuming your numbers are right, this is decent. I'd actually bring carbs up to around 350g - that will give you another 200 cals right off the bat

You will have to rework with macros obviously, but hopefully this helps

[jasc]

With all due respect to the critiques already given (I don't wanna step on toes), here's what I would suggest: All feedback is greatly appreciated.. I am incorporating their ideas in here as well..



What kind of protein? Natural Whey



So then how about having a real meal at 8am (or earlier) such as eggs/whites + oats (you can even add some protein powder to the oats) while at home and then have a simple shake + oats on the way to work instead? Also, why are these meals within an hour of each other? I typically wake up, pack my meals/gym bag and leave for work.. I like my sleep so I wake up last second, bad habit, I know... I drink the protein shake + oats when leaving for/on the way to work and eat the bagel while I am settling in at work/organizing my paperwork.. How about doing the protein shake/oats on the way and 5-6 egg whites while settling in? I just figured the whey would get in my system asap to stop any catabolism from the night before. In reality the eggs/shake would be consumed within 30 min of each other or less.. Is that too much protein in 1 setting?



i'd make this a bigger meal, 5-6oz meat and add some carbs if possible. Better bread (more calorie/nutrient dense) would be my suggestion. If the additional meats added to these meals brings protein too high, back off on meal 1 (or 2) - you basically have 2 meals crammed into one in the morning. I will make these corrections in the re-worked diet



i'd add 3 fish oils and veggies if possible. Use half the amount of pasta here and double the brown rice in the next meal IMO Would it work to switch the meals around? and eat the chicken/rice for lunch? and pasta meal pre-workout? Its a multi-grain pasta high in protein, omega 3, and carbs



i'd do 5-6oz chicken, double (or close to it, total 50g would be nice) the rice done.. and I will either double the rice, or incorporate sweet potatoes if the meal switch isnt good



Good deal.



Add veggies and fish oils here done.. 2-3 caps?



Too much fat in a single meal IMO. 1tbsp of olive oil is plenty - add more fish oils if you need to bring fats up done, after eating 2 tbs yesterday my stomach about died.. wayy to much oil



swap the flax for more fish oils. Despite popular belief, flax is not a great omega-3 source I may use both oils in half doses until I use up the rest of the flax.. How many mg of fish oil would you recommend per day so I know how to split them up?

11:30
bed

Total daily macros 307/303/81 3167 calories

Assuming your numbers are right, this is decent. I'd actually bring carbs up to around 350g - that will give you another 200 cals right off the bat

You will have to rework with macros obviously, but hopefully this helps[/QUOTE]
I use myfitnesspal to calculate my macros and double check to make sure what is listed on there matches the label on the food.. I also weigh out my portions for every meal..

Thank you for the critique.. diet will be reworked after the browns/lions game

[jasc]

7:45 - 8am
1 scoop protein /1 cup oats 34/59/6 430 calories
8:00 - 8:15
5 egg whites 25/5/0 125 calories

10 - 10:15am
5oz 93/7 ground beef/4 oz brown rice/1/2 cup sweet pot 35/54/11 453 calories <-- Beef is cooked on grill to well done, I believe this fat is well overstated, label #'s

12 - 12:15pm
4oz chicken breast/1 cup whole grain brown rice/1 cup brocc 29/37/3 280 calories

3:15 -3:30pm
5oz chicken breast/multi-grain pasta/.75cup sauce 42/56/7 444 calories


4:30 - 5 drive to gym

5:00 - 6:00 workout

6:05
PPWO shake 1.5 scoop protein /1 cup oats 46/62/7 495 calories

7:00
1 can tuna/2 pcs whole wheat bread/fat-free mayo/1/2 cup sweet pot 32/49/4 345 calories

9:00
1 can tuna/1.5 cups romaine, 1 tbs olive oil 27/4/15 240 calories

11:00
6 egg whites, 4 pcs turkey bacon, 1 tsp flax oil 38/6/16 340 calories
(between 6 - 8 eggs depending on hunger/daily needs)
Turkey bacons my sensible treat its only 2/0/1.5 per piece

11:30
bed

In addition I will be adding 10 fish oil caps per day.. 1 per meal & 2 the first/last meal of the day

Total daily macros 308/332/79 3252 calories

I am considering adding 1/2 cup sweet pot to my 12:00 meal.. which would bring my macros around 308/353/80 3340 calories..

Thx for the help guys.. Any feedback/comments appreciated

[jasc]

Thinking about changing my 7:00 meal to chicken/rice/sweet pot or possibly rotating...