Diet Critique Please

[Mr. Small]

Hi there, first post from me. I have been reading on here for a few months about diet and gear. Learned alot from this site on both. Anyway, i will stall on some gear for a while. I have used cycles around 7/8 years ago, so it's not totally new to me, but i gave up the training for a number of years. I recently went from 190lbs to 156 in a successfull diet, training and cardio regime. Diet was basically 2000 calories for 5 whole months. Anyway, i am back lifting and enthusiastic this time, loaded with a lot more info than before.

Stats are:
Age: 36
Height: 5'7
Weight: 158
BF: 13%

I figure my maintanance calories are around 2350, so i am aiming for around 2800 or so (500 above maintanance) to build a bit more muscle. This is for natural training....no gear.

Meal 1: 10:00 am
70g Oats
25g egg white powder
20g whey powder
Omega 3 (one teaspoon)
P40 C53 F8


Meal 2: 12:15
Cottage cheese 150g
2 slices wholewheat bread
10g peanut butter
30g protein blend powder (Whey, Egg white, casein)
P45 C40 F7


Meal 3: 2:30 pm
70g oats
1 whole egg and 5 egg whites
sprinkle of soy sauce light (all scrambled together)
P38 C50 F8


PWO: 5 pm
Maltodextrin 45g
whey isolate 40g
P35 C45 F0


Meal 4: 6 pm
Oats 70g
100ml natural yougurt
chicken 150g
broccoli
P45 C55 F7


Meal 5: 8:30 pm
200g Salmon
broccoli
P43 C3 F25


Meal 6: 11 pm
Chicken or lean mince 150g
brussel sprouts
cottage cheese 150g
P60 C5 F5


2788 calories by my calculations.
P306 - Calories 1224
C256 - Calories 1024
F60 - Calories 540

[Mr. Small]

Bump.

[Back In Black]

Hi there, first post from me. I have been reading on here for a few months about diet and gear. Learned alot from this site on both. Anyway, i will stall on some gear for a while. I have used cycles around 7/8 years ago, so it's not totally new to me, but i gave up the training for a number of years. I recently went from 190lbs to 156 in a successfull diet, training and cardio regime. Diet was basically 2000 calories for 5 whole months. Anyway, i am back lifting and enthusiastic this time, loaded with a lot more info than before.

Stats are:
Age: 36
Height: 5'7
Weight: 158
BF: 13%

I figure my maintanance calories are around 2350, so i am aiming for around 2800 or so (500 above maintanance) to build a bit more muscle. This is for natural training....no gear.

Meal 1: 10:00 am
70g Oats
25g egg white powder
20g whey powder
Omega 3 (one teaspoon)
P40 C53 F8

Anything wrong with 3 egg whites rather than powder?

Meal 2: 12:15
Cottage cheese 150g
2 slices wholewheat bread
10g peanut butter
30g protein blend powder (Whey, Egg white, casein)
P45 C40 F7

Can you drop the powder and increase cottage cheese or sub it for a can of tuna in springwater?


Meal 3: 2:30 pm
70g oats
1 whole egg and 5 egg whites
sprinkle of soy sauce light (all scrambled together)
P38 C50 F8

Decent, Though I prefer Sweet potato, brocolli and chicken as my pre workout meal.


PWO: 5 pm
Maltodextrin 45g
whey isolate 40g
P35 C45 F0

Simple PWO carbs is up to you. Personally I use powdered oats. Maybe up your protein to 40g


Meal 4: 6 pm
Oats 70g
100ml natural yougurt
chicken 150g
broccoli
P45 C55 F7

Decent


Meal 5: 8:30 pm
200g Salmon
broccoli
P43 C3 F25

You are bulking, I don't think 40g of carbs will hurt you here with a leaner source of protein.


Meal 6: 11 pm
Chicken or lean mince 150g
brussel sprouts
cottage cheese 150g
P60 C5 F5

Mabe move your Salmon meal 5 to here.


2788 calories by my calculations.
P306 - Calories 1224
C256 - Calories 1024
F60 - Calories 540

Total cals look good.

Suggestions in bold. Pretty good but I would add some more green veggies where they are missing in meals. Maybe add some berries early in the day. No reason why carbs shouldn't be equal to (or even higher than) your total protein intake. Personally I like a 45/40/15 (C/P/F) split when clean bulking.

MAybe add some fish oil capsules too.

What will you bulking workout look like?

[Mr. Small]

Total cals look good.

Suggestions in bold. Pretty good but I would add some more green veggies where they are missing in meals. Maybe add some berries early in the day. No reason why carbs shouldn't be equal to (or even higher than) your total protein intake. Personally I like a 45/40/15 (C/P/F) split when clean bulking.

MAybe add some fish oil capsules too.

What will you bulking workout look like?

Thanks for the info. Maybe i will increase the carbs to match the protein.

But workout is:
Monday - 30 mins HiiT cardio
Triceps 3x8 Extensions or close grip bench presses
3x8 Cable pushdowns
3x8 dips or kickbacks

Thursday - Chest 3x8 dumbell flat bench press
3x8 incline dumbell or decline dumbell presses
3x8 dumbell flys
Biceps 3x8 EZ bar curl
3x8 seated dumbell curls
3x8 cable curls

Friday - Shoulders 3x8 Arnold Press
3x8 lateral raises
3x8 reverse flys
Back 3x8 machine pullups
3x8 cable rows
3x8 T-bar rows

Sunday - Legs 3x8 squats
3x8 leg presses
3x8 leg extensions
3x8 hamstring curls
3x8 standing calve raises
3x8 seated calve raises

[Back In Black]

I would maybe post this in the workout section too. At first glance you are doing the same amount of sets/reps for small muscle groups as for large groups.

I'm not a huge fan of too much isolation work when bulking. Big heavy compound moves. I like that you use dumbbells for chest and shoulders.

You don't deadlift? Or do romanian deadlifts?

Are you quite specific at 8 reps or do you sometimes aim for 10 and sometimes 6?

Training shoulders the day after chest is probably not a good idea. Try and have a days rest for your triceps in between these workouts.

Can you do bodyweight chins?

And I'm not a fan of seated calf raises. Unless you have a specific need to work your soleus I think they are overused and a waste of valuable training time. They barely affect the larger gatrocnemius muscle.

[Mr. Small]

I would maybe post this in the workout section too. At first glance you are doing the same amount of sets/reps for small muscle groups as for large groups.

Should i do more sets for the larger muscle groups or less sets of the smaller groups.

I'm not a huge fan of too much isolation work when bulking. Big heavy compound moves. I like that you use dumbbells for chest and shoulders.

You don't deadlift? Or do romanian deadlifts?

Nope don't deadlift or romanians. I just finished a 2000 calorie a day diet for 5 months, so they would have killed me. Lol. I will have to bring them in to the mix.

Are you quite specific at 8 reps or do you sometimes aim for 10 and sometimes 6?

Maybe 9, sometimes the thrid set is only 7, i aim for 8 though with every set now. That is a 90 second rest between each set.

Training shoulders the day after chest is probably not a good idea. Try and have a days rest for your triceps in between these workouts.

I work Monday, Tuesday and Wednesday, so those days suit me a bit better to train. Training back and shoulders on same is tough alright......i have been thinking of separating them for a while.

Can you do bodyweight chins?

Almost.....lol. After been in the overweight wilderness for so long, i am almost there. I need the chin machine to give me a 10k boost up, that's all. I am getting closer to the free movement all the time.

And I'm not a fan of seated calf raises. Unless you have a specific need to work your soleus I think they are overused and a waste of valuable training time. They barely affect the larger gatrocnemius muscle.

So seated calves are out. I prefer the standing calve raise anyway.....maybe 4 sets to finish the day.

[Back In Black]

Should i do more sets for the larger muscle groups or less sets of the smaller groups.

Partly it depends how each of your bodyparts adapt to certain sets and reps. When bulking I do 8 sets for chest (2 ex), 10 for back (3ex), 10 for quads (3ex), 6 for hams (2ex), 6 or 8 for delts (2-3 ex) and 5 for lower back (1ex). For bi's and tri's I do 4-6 sets. I find that's enough for me personally. Some may baulk and say that isn't enough. But I only get to lift weights 3-4 times a week, so I need to fit it all in..

Nope don't deadlift or romanians. I just finished a 2000 calorie a day diet for 5 months, so they would have killed me. Lol. I will have to bring them in to the mix.

RDL's are a mainstay exercise for me, cutting or not. Normal deads should definitely be incorporated in your bulking phase at your stats.

Maybe 9, sometimes the thrid set is only 7, i aim for 8 though with every set now. That is a 90 second rest between each set.

Fair enough. Don't be afraid to chuck in a week of 10-12 reps occasionally.

I work Monday, Tuesday and Wednesday, so those days suit me a bit better to train. Training back and shoulders on same is tough alright......i have been thinking of separating them for a while.

How about chest and biceps on Thursday, Legs on Friday, Upper and lower back on Sunday and shoulders and tri's on Monday?

Almost.....lol. After been in the overweight wilderness for so long, i am almost there. I need the chin machine to give me a 10k boost up, that's all. I am getting closer to the free movement all the time.

Keep on at this. I really rate free weight (or even added resistance) chins and pullups

So seated calves are out. I prefer the standing calve raise anyway.....maybe 4 sets to finish the day.

How does all that sound?

[Mr. Small]

How does all that sound?

Sounds the business alright. I need to bring in deadlifts on one of the days. Time to change the routine around a bit, as it was getting a bit stale. Maybe deadlifts on Saturday after a touch of cardio. Thanks for all the help on diet and the workout.

[Back In Black]

No worries, why not just stick deads on your back workout day? Keeps them separate from your cardio day.

[Mr. Small]

yep.......how many working sets? 3 or 4?

[Back In Black]

At the same rep range of 8? start at 4 sets, see how you get on. And do it first in your workout.

[Mr. Small]

First......good post. I was thinking at the end of back. Lol.